Viresh

[David Abbott @runliftrunlift]

Today is the day I won’t get faster.
Today I’ll get passed and that’s ok.
Today my run won’t get any kudos on Strava, my watch will tell me I’m unproductive and that’s fine too.
Today I’m just going to chill on my feet.
Today I’m doing exactly what I need for tomorrow.

[Viresh @virezh]

@adamlipschitz I swear I saw you wearing pink in Vondel this morning?

[Viresh @virezh]

@runliftrunlift @briks42 Do you mind sharing what your big breakfast is?

[Viresh @virezh]

@Bose - I have a pair of Bose Ultra headphones, less than 6months old, in perfect condition except somehow the plastic around the usb-c charging port is cracking. They are in otherwise perfect condition, never dropped. Is this covered by warranty??

[David Abbott @runliftrunlift]

Sign you’ve gotten really fit 🏃🏼‍♂️ without realizing it: you can go out anytime and casually run half marathon distance

Very few people in the world can do this. If you’re one of them, that’s pretty cool. Take pride in your fitness.

[Dr. Julie Gurner @drgurner]

Real luxury is the ability to have a slow morning if you want it, enjoy a good conversation without rush, eat well, have good health, and a warm home.

Brand names and flashy things are nice - but they're not luxury.

[Viresh @virezh]

@scrumming_ten @RemindMe_OfThis in four years

[Tom Broback @TomBroback]

I went to college for seven years to get my doctorate in physical therapy. I lead over 2,000 in person visits last year and helped 50+ online clients get rid of their knee pain. Here are 50 lessons you can apply to your own knee rehab:

1. Squats are friends, not foes
2. Spanish squats are the best exercise you are sleeping on
3. Slant board squats are not cheating. In fact, they are tremendous in getting your knee pain to feel better
4. Rear foot elevated split squats are the hardest thing you will ever do. Do them.
5. Dumbbell split squats are better for most people than barbell back squats.
6. If your doctor tells you to stop squatting, get a new doctor.
7. If your PT doesn’t have you squat for knee pain, you might need a new PT.
8. The Mirror Tragedy: It is easier to train muscles in the front of the body compared to the back.
8b. Don’t skip deadlifts
9. I don’t understand a lot of the exercises from the Knees Over Toes movement. If they help you, great. If they don’t, stop doing them and find something else.
10. Squats are important, but they aren’t everything. Get outside the squat rack.
11. Reverse lunges are better for most people than forward lunges.
12. If you want to get stronger, lift legs more often than you are right now.
13. If you want to get out of knee pain, squats + deadlifts + lunges are a great starting point.
14. Once you turn 30, there is no exercise you have to do. Except walking. Everyone should walk.
15. Once you turn 30, you see the world different. Risk:reward changes. No need to be a hero. Your knees will thank you.
16. There is no need to ice your knee.
17. Ibuprofen isn’t the answer. Neither is Tylenol. Or Advil. Or any other medication.
18. Knee braces, sleeves, wraps and bands are all temporary solutions. Treat them as such.
19. Meniscus surgery is optional and should be treated as a last resort.
20. There are no guarantees surgery will fix your knee pain.
21. The cost, time and side effects of surgery are immense. Never rush into it.
22. If you quit on rehab after one therapist, PT didn’t fail you. Would you quit dating after your first breakup?
23. Rehab is measured in months and years, not days and weeks.
24. Any surgery can take up to 1 year to recover from.
25. You can’t prevent injuries. You can reduce the chance they happen
25b. You can also improve the odds you recover well from them.
26. With any injury, your body wasn’t ready for the environment you put it in.
27. With any injury, you need to level up past your previous self. Otherwise you are setting yourself up for failure.
28. Rehab is a 24/7 process. It is hard to do too much.
29. Rehab starts the second you get hurt.
30. Waiting 2 weeks after meniscus surgery to start rehab is the worst thing you can do.
31. There are 3 questions you need to ask about your knee pain
31a. Am I stiff?
31b. Am I weak?
31c. Am I bouncy?
32. Finding random exercise on YouTube is like throwing darts blindfolded. You are going to get a random result.
33. If your surgeon’s team doesn’t make you have rehab figured out before knee surgery, they failed you.
34. 20% of results is doing the right stuff. 80% of results is doing the right stuff over and over and over and over and over again.
35. The three most used exercises I give patients are split squats, single leg deadlifts and lateral lunges.
36. The three exercises I never give patients are backwards walking on the treadmill, bodyweight tib raises and backwards sled drags.
37. Tolerable pain is okay to exercise with (defined as 3-5/10 or less)
38. Some research is good. Some research isn’t. Know who to trust.
39. Just because it is or isn’t in a study doesn’t make it true or false.
40. How you feel matters as much as any objective measurement.
41. You can rehab 2-7 days per week. Just not one.
42. The patients who often get the best results often show up the most.
43. If you never hit your deductible, it doesn't matter if you use your insurance or not for rehab.
44. There are half a million PTs in the US. Do you really think all of them know the same amount about knee pain?
45. You will spend infinite more time with your PT than your doctor. Choose both wisely.
46. You can’t unsee your MRI.
47. An MRI can’t fix your knee pain.
48. Most MRI’s don’t help the problem.
49. Just because you have a meniscus tear, doesn’t mean you should have knee pain.
50. The best time to start rehab was the day you got hurt. The next best time is now.

If you enjoyed this post, like it so other people can learn about their knee pain. Remember, an MRI won’t fix your knee.

But rehab can.

[Viresh @virezh]

@Motor_Magnet KTM Spec!

[Viresh @virezh]

@great_martis @RemindMe_OfThis in 2 years

[Viresh @virezh]

@MagnusHeystek @RemindMe_OfThis in 5 years.

[Viresh @virezh]

@Blackers722 @A1GOY Yes!

[Viresh @virezh]

@Motor_Magnet Holy crap that's a spec and a half

[Viresh @virezh]

@RampCapitalLLC @RemindMe_OfThis in 1 year

[Viresh @virezh]

@AMG133 @ToyotaSA This is hilarious 🤣

[Viresh @virezh]

https://t.co/Q1ifaldqhz

[Viresh @virezh]

@CercleMusic + @GoldFishLive + Lions Head mountain (Cape Town) at Sunset.....how has this not happened yet??!

Looking forward to @ADE_NL with GoldFish 🎣

[Viresh @virezh]

@Zero2Turbo Damn that is a collection and a half...

[Viresh @virezh]

@AndreBothmaTax @RemindMe_OfThis in 1 week

[Ankur Warikoo @warikoo]

14 ways to beat distraction.

A thread...