/fit/ - Fitness, Health, Exercise, Dieting, etc

>>143494

And here you can see anons, an a textbook example of why proper form should always be important.

I myself have been recovering from a MCL tear/stretch. The doctors never really told me, what it actually was. A fat fuck just jumped feet first into my knee, from the side. Anyway, I didn't do any kind of leg exercises at all for the first year. Maybe a bit too long, but I couldn't get a conclusive diagnosis, so I didn't know, what to do. Then I contacted a physical therapist and he told me that if there's ever a need for a surgery, it will be easier to recover, if I already know the basics. So I started to strengthen the knee/leg with the help of physical therapist. Doc told me, that there's no need for a surgery and I'll just have to get some injections in the joint. Fast forward another year, working on leg strength and knee 3 times a week by increasing workloads and intensity, I can now pretty easy 2pl8 squat, 3.5pl8 deadlift and sprint as good as I could before. Maybe even better. It still does hurt sometimes, and I know that I'll never be a pro athlete anymore, but I can get knowledge and skills, and pass it on to my kids or others and see them succeed.

If you ever have to take a pause from lifting, don't abandon sport at all. Medical gymnastics or whatever it's called, is a great way to strengthen joints and muscles. Leave your ego outside and just work on almost weightless movements, if you have to. Get yourself sorted out and only then proceed to weightlifting.

>so it took 2 years to recover?

About there. I guess I could have started all this earlier, but there was no certainty about what's actually the issue. Try to get a correct diagnosis as soon as possible. Maybe I waited a bit too long.

>it's been only 1 month since I stopped squats and I already feel my legs shrinking.

Squats aren't the only way of how to train your legs. There are so many ways of how to train your legs, that are often just ignored. For me, I've been playing lots of different sportsballs and hockey for most of my life, so I have strong legs and didn't loose much of the muscle mass.

>I'd be fine if I could just play soccer / do running but somehow those feel worse for my knee than even squatting / DL.

There is a reason for that. Running on hard surfaces will put loads of stress and have unnecessary, constant impact on your knees. Try using softer running shoes and run on softer surfaces. Running isn't the best leg exercise out there, tho. Football isn't the best kind of sport for your knee. There are loads of sudden twists and turns, and sharp movements, followed by kicks. You can use it to differentiate your workouts, but getting your knee back into working condition will be your priority.

>I guess I'll do yoga or some shit, idk.

For me, my work with physical therapist started with loads of movements with yoga ball on a mat, while laying on my back. That was for a month or two. It was followed by resistance band training. Rotation motions, leg lifts and so on, with increasing tension, for a month or two. And it was all concluded by balance surface training, to increase the knee stability, muscle balance and leg strength, for two months. Even now I still do those exercises on a leg day. I did them 3x a week and used stationary bike for warm ups and to finish a workout. I cycled for couple of minutes forward and then couple of minutes backwards. Now I do sprint exercises and play football sometimes.

While you are recovering, focus on other muscle groups and different kinds of exercises. You will make it, anon, just don't give up and keep on going. It's a lot of hard work, but it will pay off eventually.

>>143494

Try high dose riboflavin right away. It has worked wonders for my joints. I had an old overuse injury in my hip from running and deep squats that I just kind of ignored. I would force myself to exercise on that hip, and it would feel mostly okay while warm and blood was flowing, but sharp pains and stiffness would sometimes appear in following days. Since taking riboflavin at high doses it has started achieving very impressive freedom of movement and absence of pain and "pops" with relief here and there like the hip is resetting the resting position of the joint. It’s not just my hip though. Every joint feels like it has been renewed in some fashion. I try a lot of things as far as diet and supplements go, but there was a noticeble difference when I tried high dose riboflavin for a few weeks.

How and why to take high dose riboflavin:

What is a high dose of riboflavin (vitamin B₂)? While ~1.3 mg/day for men and ~1.1 mg/day for women is considered to be enough to meet normal daily needs (Institute of Medicine (US). 1998), in clinical studies, 400 mg for 3 months has been considered to be a high dose. Is this much riboflavin safe? Don’t take my word for it. Read what the authors of these studies had to say:

“With the exception of one patient in the riboflavin plus aspirin group who withdrew because of gastric intolerance, no drug‐related side effects were reported. High‐dose riboflavin could thus be an effective, low‐cost prophylactic treatment of migraine devoid of short‐term side effects.”—Schoenen, Lenaerts, & Bastings (1994)

“Three minor adverse events occurred, two in the riboflavin group (diarrhea and polyuria) and one in the placebo group (abdominal cramps). None was serious.”—Schoenen, Jacquy, & Lenaerts (1998).

“Patients received 400 mg riboflavin capsules per day.[…]In line with previous studies our findings show that riboflavin is a safe and well‐tolerated alternative in migraine prophylaxis.”—Boehnke, et al (2004)

However, there is a known photosensitizing effect of riboflavin, but it seems it can be mitigated by maintaining vitamin C (de La Rochette, et al. 2000) and E (Cardoso, et al. 2012) levels:

“Riboflavin (RF) is a normal component of the eye lens which triggers a strong photosensitizing activity when exposed to light. Upon irradiation with short wavelength radiations below 400 nm, RF‐photosensitized damage may occur. However, vitamin C is present at high concentrations in the normal lens and plays an important role in inhibiting these photosensitization processes.”—de La Rochette, et al. 2000

However, when linoleic acid (an ω-6 polyunsaturated fat) comes in contact with riboflavin, it can create volatile compounds—especially when more light is available (Yang, et al. 2007)—and riboflavin excited by light can result in singlet oxygen (¹O₂) that creates lipid hydroperoxides with polyunsaturated fats (Cardoso, et al. 2012), so it would seem that riboflavin excited by light has less ability to make weird reactions and do damage when vegetable oils are not in the diet.

This is not to scare you. Riboflavin (vitamin B₂) is extremely safe based on many studies, and it is a vitamin after all. I just don’t recommend taking 400 mg and heading to the beach on a cloudless day with your shirt off. Take it at night. Excess is safely excreted in urine. Sunburn is probably what will happen if you just don’t care.

What riboflavin can do

• prevents osteoarthritis (Wilhemi & Tanner, 1988)

• stops migraines (Schoenen, et al. 1994 & 1998; Boehnke, et al. 2004)

• treats carpal tunnel syndrome (Folkers, et al. 1984) Could it treat other injuries involving repetitive strains?

• regulates circadian rhythm (Hirano, et al. 2017)

• used in treatments for myopia (Kravitz, et al. 2010)

• provides resistance to infection and bacterial endotoxin (Araki, et al. 1995; Kodama, et al. 2005; Shih, et al 2010; Al-Harbi, et al. 2015)

The part about resistance to infection and endotoxin is important as some think bacteria and endotoxins are implicated in arthritis (Stimpson, et al. 1987; Poltorak, et al. 1998; Yoshino, et al. 1999; Greenstein, 2013; Scher, et al. 2013; Schott, et al. 2018).

Summary

• I make no guarantees. I just figure it’s a practical and easy thing for most people to try.

• 400 mg for 3 months has been safe according to various studies. Expect greenish urine when expelling excess.

• Take around sundown to avoid excessive sunlight interaction.

• Mix in orange juice to keep vitamin C levels in proportion to intake.

• Take with other B vitamins for best results—most importantly B₆—because they almost all work together in some fashion. No need to high dose the other B vitamins, but absolutely do NOT administer a high dose of vitamin B₆ as it can become toxic beyond recommended daily values.

• A pure, bulk powder is probably what you want to buy as it is cheapest, and a measuring spoon can be used to mix it into drinks. Pills rarely approach 400 mg and often include unnecessary ingredients—even allergenic or toxic ones.

• More B vitamins will increase your needs for carbohydrates, as they will help you burn carbs more quickly. Depending on context, certain starch sources can be promoting growth of bacteria in the gut that produce endotoxin, however, so fruits, fruit juices, milk, and honey are frequently better carb sources.

Al-Harbi, Naif O., et al. Riboflavin attenuates lipopolysaccharide-induced lung injury in rats. Toxicology mechanisms and methods 25.5 (2015): 417-423.

https://doi.org/10.3109/15376516.2015.1045662

ARAKI, Seiichi, et al. Enhancement of resistance to bacterial infection in mice by vitamin B2. Journal of Veterinary Medical Science 57.4 (1995): 599-602.

https://doi.org/10.1292/jvms.57.599

Boehnke, C., et al. High‐dose riboflavin treatment is efficacious in migraine prophylaxis: an open study in a tertiary care centre. European Journal of Neurology 11.7 (2004): 475-477.

https://doi.org/10.1111/j.1468-1331.2004.00813.x

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.485.2515&rep=rep1&type=pdf

Cardoso, Daniel R., Silvia H. Libardi, and Leif H. Skibsted. Riboflavin as a photosensitizer. Effects on human health and food quality. Food & function 3.5 (2012): 487-502.

https://doi.org/10.1039/c2fo10246c

de La Rochette, Arnauld, et al. Riboflavin Photodegradation and Photosensitizing Effects are Highly Dependent on Oxygen and Ascorbate Concentrations¶. Photochemistry and Photobiology 72.6 (2000): 815-820.

https://doi.org/10.1562/0031-8655(2000)0720815RPAPEA2.0.CO2

Folkers, Karl, Anna Wolaniuk, and Surasi Vadhanavikit. Enzymology of the response of the carpal tunnel syndrome to riboflavin and to combined riboflavin and pyridoxine. Proceedings of the National Academy of Sciences 81.22 (1984): 7076-7078.

https://doi.org/10.1073/pnas.81.22.7076

Greenstein, Robert J. Is rheumatoid arthritis the skeletal manifestation of a mycobacterium avium subspecies paratuberculosis (MAP) infection? with osteoarthritis knee: A case control study. OMICS International. (2013)

https://doi.org/10.4172/2161-1149.S1.006.

Hirano, Arisa, et al. FAD regulates CRYPTOCHROME protein stability and circadian clock in mice. Cell reports 19.2 (2017): 255-266.

https://doi.org/10.1016/j.celrep.2017.03.041

Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary reference intakes for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline. National Academies Press (US), 1998.

https://www.ncbi.nlm.nih.gov/books/NBK114322/

Kodama, Kohtarou, et al. Inhibitory mechanisms of highly purified vitamin B2 on the productions of proinflammatory cytokine and NO in endotoxin-induced shock in mice. Life sciences 78.2 (2005): 134-139.

https://doi.org/10.1016/j.lfs.2005.04.037

Kravitz, Alexxai V., et al. Regulation of parkinsonian motor behaviours by optogenetic control of basal ganglia circuitry. Nature 466.7306 (2010): 622.

https://doi.org/10.1007/s10103-012-1237-6

Poltorak, Alexander, et al. Defective LPS signaling in C3H/HeJ and C57BL/10ScCr mice: mutations in Tlr4 gene. Science 282.5396 (1998): 2085-2088.

https://doi.org/10.1038/nrrheum.2014.209

Scher, Jose U., et al. Expansion of intestinal Prevotella copri correlates with enhanced susceptibility to arthritis. elife 2 (2013): e01202.

https://doi.org/10.7554/eLife.01202.001

Schoenen, Jean, M. Lenaerts, and E. Bastings. High‐dose riboflavin as a prophylactic treatment of migraine: results of an open pilot study. Cephalalgia 14.5 (1994): 328-329.

https://doi.org/10.1046/j.1468-2982.1994.1405328.x

Schoenen, Jean, Jean Jacquy, and M. Lenaerts. Effectiveness of high‐dose riboflavin in migraine prophylaxis A randomized controlled trial. Neurology 50.2 (1998): 466-470.

https://doi.org/10.1212/WNL.50.2.466

https://pdfs.semanticscholar.org/8ee7/3ade429c67ad15f928485954ebd23030bcab.pdf

Schott, Eric M., et al. Targeting the gut microbiome to treat the osteoarthritis of obesity. JCI insight 3.8 (2018).

https://doi.org/10.1172/jci.insight.95997

Shih, Chun-Kuang, et al. Riboflavin protects mice against liposaccharide-induced shock through expression of heat shock protein 25. Food and chemical toxicology 48.7 (2010): 1913-1918.

https://doi.org/10.1016/j.fct.2010.04.033

Stimpson, STEPHEN A., et al. Lipopolysaccharide induces recurrence of arthritis in rat joints previously injured by peptidoglycan-polysaccharide. Journal of Experimental Medicine 165.6 (1987): 1688-1702.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2188377/

Wilhelmi, G., and K. Tanner. Effect of riboflavin (vitamin B2) on spontaneous gonarthrosis in the mouse. Zeitschrift fur Rheumatologie 47.3 (1988): 166-172.

https://europepmc.org/abstract/med/3213264

Yang, SeungOk, et al. Effects of riboflavin-photosensitization on the formation of volatiles in linoleic acid model systems with sodium azide or D2O. Food chemistry 105.4 (2007): 1375-1381.

https://doi.org/10.1016/j.foodchem.2007.05.002

Yoshino, Shin, et al. Oral administration of lipopolysaccharide exacerbates collagen-induced arthritis in mice. The Journal of Immunology 163.6 (1999): 3417-3422.

http://www.jimmunol.org/content/163/6/3417.short

>>143494

I'm on the same boat dude, shoulder tendonitis, have already taken a couple of months off back in summer but the pain came back, rehab didn't help much this time so i'm gonna take the rest of the year off i'm also short on cash hopefully by january i'll be ready to go back, even so i'll have to take things very carefully and slowly, shit sucks, but ignoring it and doing permanent damage would be even worse.

someone sent me here from my thread so I'm reposting my thread here (very short) in hopes others with my same issue will hopefully check this out and see if maybe we all have the same problem going on. It's just a non-professional guess but it's worth doing some research into.

Let me start by saying that I know none of you are actually doctors and I'm only looking for totally unprofessional and unofficial opinions. It is my risk and my responsibility if I choose to take any of your advice and I can't hold anyone acccountable for anything anyone says here, and this goes for everyone in the thread- NOT JUST ME.

I have gone to the doctor for this and they just blow me off, so I'm asking here in hopes that I can finally solve this issue.

about me:

>eat healthy

>get enough fiber

>no junk food

>poops are reasonable. not too soft and not too hard. good size but not insane.

>wash good and clean

>no gf. ever.

>I go to use toilet

>don't strain hard

>clean self with moistened toilet paper (warm water)

>butthole STINGS LIKE A BITCHHHHHHHHHHHH

>get clean

>even when paper is white after last wipe it almost always has a few little red dots of blood

>however small the blood drops are it still stings and hurts really bad

>am straight so never had the butt sex

>don't really go shoving anything up there because don't like and don't want

>figured out that if I put coconut oil on my finger and make an exception to the above rule and put coconut oil in my butthole it stings less and I bless less for a few days

>bleeding and stinging pain always returns

>any cuts I have tend to be so small that where they are or what caused them is a mystery

>the worst problem is how often they happen and how much they hurt and the lack of reason as to why they happen

Can anyone help me with this? Doctors can't help me and don't even give a shit. What should I do?

(anon responded with)-

Believe it or not, buttholes are composed of very similar collagenous tissues to lips—if not exactly the same. The main differences are probably only how these two holes are used and what they tend to come in contact with. Lips are usually exposed to more air than buttholes, so they tend to be more vulnerable to becoming dry and cracked. However, such a condition is often unnatural and due to various nutrient deficiencies. Riboflavin deficiency is a common cause of dry, cracked lips, and if your lips are frequently in such a state, a reasonable hypothesis to pursue is that the stinging and bleeding from the anus is due to the same cause. Riboflavin could cure your anus, but there is also a chance it is not enough and there are multiple factors at play. If lips and anus are of poor quality, I expect skin quality in general to be suffering, and if this condition has been lifelong, joint issues are likely.

You also need to make certain that you have the major nutrients involved in normal collagen synthesis and skin health:

-The main one is vitamin C.

-glycine, which may need to be supplemented itself or eaten from gelatin (real gelatin, not jello) if diet or liver function is poor.

-folate is needed for glycine synthesis

-biotin often does wonders for hair, skin, and nails, so it could help. No guarantees.

-zinc deficiency results in poor skin quality and delayed wound healing. Consider your bleeding anus a wound.

-niacinamide taken regularly tends to improve skin health, and health of anything really

Basically, try riboflavin, but if that's not enough keep trying stuff. A whole stack of vitamin C and B vitamins is a reasonable and safe start.

>>143722

I posted this here on purpose. didn't you read what I said?

>>143721

this is related to this

>>143528

connecting the clues = we figure this out

>>143721

Gopalan, C. Some not well-known manifestations of riboflavin deficiency. The Indian Medical Gazette 81.6-7 (1946): 227.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5236420/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5236420/pdf/indmedgaz72711-0003.pdf

> Fissure anus

>Pruritus ani and perianal inflammation have been mentioned among the signs of riboflavin deficiency. But the most distressing manifestation of fissure anus has not been recognized among the signs of ariboflavinosis. Several patients suffering from signs of ariboflavinosis complain of burning pain during and after defaecation. Examination of these cases reveals the presence of one or more fissures at the anal margin.

Sebrell, William Henry, and Roy Edwin Butler. Riboflavin deficiency in man (ariboflavinosis). Public Health Reports (1896-1970) (1939): 2121-2131.

https://doi.org/10.2307%2F4583104

> DISCUSSION

>These observations indicate that the lesions on the lips, the fissures in the angles of the mouth, and the seborrheic accumulations around the nose are manifestations of a deficiency in riboflavin.

>Since the publication of our preliminary note on part of these observations, Vilter, Vilter and Spies (13) have reported increased vigor, improvement in sense of well-being, and improvement in the cutaneous lesions in 4 cases of pellagra following the administration of 50 mg. of riboflavin daily. Oden, Oden, and Sebrell (14) have found naturally occurring cases of riboflavin deficiency, without the skin lesions of pellagra, in Georgia.

>It is to be noted that one of the women failed to respond to the daily dose of 0.025 mg. of riboflavin and that it was necessary to increase this dose to 0.075 mg. daily before rapid healing occurred. This observation, together with the fact that the lesions disappeared rather slowly in some of the other women, leads us to believe that this dosage is rather low and that considerably larger amounts should be used in the clinical treatment of the condition. Oden, Oden, and Sebrell (14) used 5 mg. daily with success in 3 cases, and Spies, Bean, and Ashe (15) have found from 5 to 50 mg. per day to be effective.

…

> SUMMARY

>Thirteen out of 18 women receiving a special diet low in riboflavin content developed a reddened, denuded lesion of the lips, maceration and fissuring in the angles of the mouth, and seborrheic accumulations at the nasolabial folds. These lesions disappeared following the daily administration of synthetic riboflavin; they reappeared following the discontinuance of the riboflavin, and again disappeared following riboflavin therapy. Six of these women were treated for varying lengths of time with nicotinic acid without benefit.

>>143729

oh my God. this explains why my lips and butthole keep cracking and bleeding. what makes NO sense is that I'm already eating really high amounts of b2 and every vitamin and mineral through my food. maybe I need even more? dude.

>>143730

>maybe I need even more?

There may be a confounding factor that either increases your riboflavin requirements beyond normal or mimics riboflavin deficiency in some other way or both. It's important to look for mechanisms, so what are some specific things riboflavin does?

https://en.wikipedia.org/wiki/Riboflavin#Function

>Flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) function as cofactors for a variety of flavoproteine enzyme reactions:

>• Flavoproteins of electron transport chain, including FMN in Complex I and FAD in Complex II

>• FAD is required for the production of pyridoxic acid from pyridoxal (vitamin B6) by pyridoxine 5'-phosphate oxidase

>• The primary coenzyme form of vitamin B6 (pyridoxal phosphate) is FMN dependent

>• Oxidation of pyruvate, α-ketoglutarate, and branched-chain amino acids requires FAD in the shared E3 portion of their respective dehydrogenase complexes

>• Fatty acyl CoA dehydrogenase requires FAD in fatty acid oxidation

>• FAD is required to convert retinol (vitamin A) to retinoic acid via cytosolic retinal dehydrogenase

>• Synthesis of an active form of folate (5-methyltetrahydrofolate) from 5,10-methylenetetrahydrofolate by Methylenetetrahydrofolate reductase is FADH2 dependent

>• FAD is required to convert tryptophan to niacin (vitamin B3)

>• Reduction of the oxidized form of glutathione (GSSG) to its reduced form (GSH) by Glutathione reductase is FAD dependent

So unless we know exactly what riboflavin does to prevent anal fissures and chapped lips, any of these items could be more directly responsible for preventing your situation. Vitamin B6 deficiency, vitamin A deficiency, folate deficiency, vitamin B3 deficiency, and even low glutathione levels are suspects according to this list. This is why I generally recommend that someone take an array of B vitamins even if their main problem is apparently with deficiency in a single one of them. Eating beef liver 1-3 times per week to get all these vitamins (B6, A, folate, B3, and more!) in conjunction with getting more glycine to increase glutathione levels (and additional riboflavin supplementation) would probably be a reasonable course of action.

McCarty, Mark F., James H. O'Keefe, and James J. DiNicolantonio. Dietary Glycine Is Rate-Limiting for Glutathione Synthesis and May Have Broad Potential for Health Protection. Ochsner Journal 18.1 (2018): 81-87.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855430/

>>143732

What is FAD though, and how do you get it?