大埔十公里賽, 地點: 白石角科學園-大埔(來回)

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跑在香港：人生第一個十公里跑步比賽

我寫的散文，有中有英 I write in Chinese and English. Writing as therapy. 
行過路過咪錯過！

Shirley Writing 

Knee pain is very common, and osteoarthritis, or OA, is one of the main causes of knee pain. This real-time video will show you a 12 minute stretching and exercising routine you can do to help keep the pressure from tight muscles off your knee joint. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/knee-pain-stretches-exercises-real-time

Knee pain can also be caused by weakness, and knee tendonitis, or knee bursitis. In more severe cases, you might have injured your meniscus or ligaments. This routine should help with all of these forms of knee pain as well.

For the first stretch, you are going to stretch your calf muscle, or gastrocnemius muscle. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times.

Next is a hamstring stretch. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. Lie down on your back and still keep the strap or leash on your foot. Keeping your leg straight, pull your leg up with the strap as far as you comfortably can. Try not to bend your knee. If it bends, back off a little because you are trying to stretch too hard. Hold for 30 seconds and do it 3 times.

The last stretch will be on your stomach, or in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times. 

For the exercises, you are going to do a four way hip on the ground. The first exercise is going to be a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Now roll over onto your side with the leg you want to work on the ground. You are going to work the bottom leg working your hip adductor muscles. Same as above, keep the leg straight.

Next, is going to be on your stomach, and this works your hip extensors. The last one of the 4 way hip will be on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. This is going to work your hip abductor muscles. Just start of with 10 of these, but go slow and controlled so you are working your muscles and not using momentum.

Related Videos:

Knee Pain Stretches & Exercises:
https://youtu.be/Qv9XGskry4M?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

Knee Strengthening Exercises & Stretches:
https://youtu.be/PeaEDrAmSZw?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

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Doctor Jo is a Doctor of Physical Therapy.
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Knee Pain Stretches & Exercises, Real-Time Routine:
https://www.youtube.com/watch?v=NkOwuoJCAuQ

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Real Time Knee Pain Stretches & Exercises - Ask Doctor Jo

情感

很久不見了，有點累，先寫一點今天跑步的情況和review 吧！


很久不見 - 跑在香港：跑7K

今天是這幾個月來最productive 的一天！可不是嗎？ 決定出去的時候，在家先做15分鐘workout 熱身，之後去了30分鐘健身室，再直接從粉嶺的gym room 跑出去，跑了去大埔，跑了11km! 這是從未有過的那麼有生產力的一天！
因為做了熱身，又健身了一陣子，今天的狀態在開首的1-2k明

旅行美食

跑在香港：gym room 去到林村許願樹

關於我4月到現在做體能訓練的二三事
我直的徹膚的感受到運動真的可以成為一個生活方式和生活態度。


跑在香港：動態 training

Want to feel like a proper Gangster & burn lots of calories… let’s gooooo! / Werbung 

Uuuhhh that will switch up our workout life! 
Let’s feel super BADASS & make those High Intensity Sessions more fun! Kick, Box, Punch - in all kinds of variations. And to elevate the coolness, I chose some good old Hip Hop / Rap songs. Hope you likeeeeee it!

▸ HIIT: This will get your heart rate up, burn calories, burn fat, increase your metabolism, benefit your cardio & tone your muscles at the same time :) 

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Depending on your fitness level, height and weight you will burn between 70-110 kcal. 
I burned about 70kcal in those 10min (remember, I'm a small human and my body is already adapted to plank jumps and burpees haha).

If you struggle or need a break: don't worry about it. Take a small rest, get something to drink & continue once you're ready :) most important is that you don't quit and push yourself. 

__

➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips: 
https://www.pam-app.de/app

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel. 
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.  

➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! 

__
 
I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Bad Boy For Life – P.Diddy, Black Rob, Mark Curry
2. Belly Dancer - Imanbek, BYOR
3. Nail Tech – Jack Harlow
4. Shimmy Shimmy Ya – Ol’ Dirty Bastard


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Business Contact:
pamela_reif@icloud.com

unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

10 MIN BADASS HIIT - sweaty workout to Hip Hop Music, lots of punches & kicks I Pamela Reif

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#chairworkouts #DonovanGreenChairworkouts This is a great Chair exercise that can be done at home or at the office. Dr.Oz's trainer Donovan Green proves that a chair can do more than just provide a resting place for your butt. You can sit and get fit any time, any place, anywhere.

www.chairworkouts

Chair Workout Exercises For Abs

Greater trochanteric bursitis, aka hip bursitis, can be very painful. It can be caused by trauma to the area, a tight IT band/TFL, or even an issue somewhere else in the body, like the back, knees, or ankles. Buy a worksheet with these Hip Bursitis moves at https://www.askdoctorjo.com/greater-trochanteric-worksheet

These stretches & exercises may help relieve the pain caused by Greater Trochanteric Bursitis.

Start off with stretching on the floor, bed, or couch. An IT band stretch with a strap and a figure four stretch are great ways to stretch out the IT band, TFL, and glutes to loosen up the hip area.

Next, for strengthening, a four way hip lying down for hip flexion, hip abduction, hip extension, and hip adduction will help balance and strengthen your muscles.

Hip rollouts in hooklying and clamshells are also great ways to strengthening the hip area.

Finally, a standing IT band stretch, or I like to call it the ballerina stretch, will help stretch the whole body from the ankles to the shoulders.

Related Videos:

Hip Pain Relief Exercises (4-Way Hip):
https://youtu.be/n1YEEhJI2IU?list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE

Hip Tendonitis Stretches & Exercises:
https://youtu.be/YSDbb9BTUT8?list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo

===========================================

Greater Trochanteric Bursitis, aka Hip Bursitis, Pain Relief:
https://www.youtube.com/watch?v=-7IG2o9eK6Q
https://www.askdoctorjo.com/greater-trochanteris-hip-bursitis

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider. Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

Greater Trochanteric Bursitis (Hip Bursitis) Pain Relief

想起羅文先生唱的......
偶爾踫上了急風 步伐未凌亂


國際

跑在香港：金鐘到山頂凌霄閣（香港太平山）- 終章

根據維基，香港太平山高海拔552米，是全港排名第29高的山峰......



跑在香港：金鐘到山頂凌霄閣（香港太平山）１

一開始會接觸拉筋，不是因為別人說運動前要拉筋所以我就去拉筋，而是我跑了5-10 KM後真的有不同程度和不同部位的輕度肌肉痛，所以就自己找方法解決問題了......



跑在香港：拉筋自助餐

跑在香港：大學站到馬鞍山海濱公園 (5-6k)

關於跑步，我想說的是一些村上春樹可能沒有說過的事......
因為我不是村上。哈哈！
