OFFICIAL NEPHEW @official-nephew - Tumblr Blog

fuuuck I could use a mysterious benefactor right now

Saw this on Pinterest but wanted to share bc actually I have had a physio recommend this to me and it’s been amazing!

Walking backwards strengths the muscles around your knee (esp the quadriceps, which you will definitely feel if you do this) but doesn’t put the same strain on the joint as forward walking or running. It’s very good for your balance, coordination and patellar tracking, all important to reduce knee pain, support your knees and can help rehab knee injuries.

I do it on a gym treadmill, usually at 1.2 km/h (but I’ve seen anywhere from 0.8-1.6 km/h recommended, which is like 0.5-1.0 mph for the Americans). You can start with a very slight incline and then slowly increase it 5% as you get more comfortable, and to help engage the muscles. I usually do this for 5 to 10 minutes, 3-4 times a week. My understanding is that you can also do it outside, either on flat or sloped ground, because just walking backwards itself is useful as hell (the incline is just useful to engage muscles more as you get more used to it)

If you have even a spare 20 minutes a week, this is seriously useful to support your knees, because there is nothing worse than injuring one

violetsandshrikes

Bc I know there are many people on this website dealing with chronic pain and disability, I will add some studies below the cut on backwards walking (retro walking) as well. It's been investigated for quite a few things including knee osteoarthritis, lower back pain/instability and also balance improvement for people with hearing impairments, to name a few

Background Previous studies reported the beneficial effects of walking in individual with mild to moderate knee osteoarthritis (OA). The cur

Increased external knee adduction moment during walking alters the joint biomechanics; which causes symptoms in chronic knee osteoarthritis

Background Osteoarthritis (OA) is a chronic, degenerative, inflammatory musculoskeletal dysfunction. It is associated with pain, reduced fun

PDF | Background: Low back pain is the fifth most common reason for physician visits, which affects nearly 60-80% of people throughout their

The Effect of Retro Walking Training on Dynamic Balance in Sedentary Individuals with Hearing Impairment

crumb-crumblet-s-crumbington

resentment

pawberri

Find vetted fundraisers for Gaza here

Reminder that if you have choice paralysis or struggle to understand what fundraisers are legitimate for any reason, Gaza Funds can show you a random fundraiser to support. Everything you give can make a difference in someones life

scorpio-system

AAA video game publisher voice: "Look. The goose layed a golden egg, and that's nice! Everyone loved that egg. But keeping the golden goose means paying for bird feed and I don't want to, so I killed the goose."

traycakes

AAA video game publisher voice: "Now that we don't have to pay for bird feed, we expect a massive increase in revenue. Probably a billion people will want to buy our golden eggs."

cosmonautroger

monday

beesmygod

my cat hated hearing this

jacobtheloofah

Visit Original Link

side note, teaching myself to pronounce that last one felt like learning a new fucking language

jacobtheloofah

10 years of hungolomghnonoloughongous….waow……

patrickbatemanamericanpsycho

When the group chat arguing and bro starts messaging you privately

kuropin

Jax would fumble her in every universe

maidthings

every time i say velociraptor is very important to imagine a turkey-sized predatory bird and not the weird lizard thing from jurassic park

maidthings

you have to love her. you have to

willgrahamscock

ai fatigue

willgrahamscock

ai books, fanfics, ai google assist, ai short form content, ai summaries, ai memes, ai artists

averyfortshire

I cant even go and see some street food trucks without their damn menus having AI images on it. you have a camera. take photos of your goddamn food. I would rather see a photo of the most weirdly lit burger than the fake monstrosity you're showing me.