100% desk job at home. I do get up throughout the day and walk around the house.

No real exercising. Will do random sets of high knees, push ups, body weight squats, kb swings, using bands (mostly shoulder stuff, to keep them loose-went through another round of frozen shoulder).

Diet got a little away from me. Not horrible, but not what it should be for a diabetic.


Overall, I've been about the same for all of 2026.

The odd thing is I can be fine every day, and then once I start getting ready on Tuesday afternoon to go bowling is when it starts to come on. And then once I'm bowling again on Wednesday evening, it'll be better, and will be fine until it's time to rinse and repeat.

That is odd, the timing of it. You try to do any mobility work prior to bowling to loosen up?



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Mostly mini bands for the arm(shoulder. A few squats, bending over, upper body twisting.

Any experience with PFPS? Think that's what I'm dealing with… pain on top of knee cap and on patellar/quad tendon just above knee cap too. Started impacting my squat - mostly lateral stability - and also hurts if I sit for longer than a few minutes with knee at 90 degrees.

I'm trying not to just throw a peptide at it and figure out a way to rehab it or stop whatever is causing.

Thanks in advance!

The hip is usually the culprit here. What does your exercise routine look like?

That makes much more sense… my hip mobility is pretty bad right now.

I'm essentially power building. Heavy compounds bench/squat but then a bunch of bodybuilding routine stuff. Workout 5-6 days a week and am in pretty good shape but I'm also not nearly as mobile as I used to be, partially due to increased muscle mass, but also because I don't do nearly as much functional training as I used to.

I try and do a lot of hip mobility type stretches prior to squat days and have been trying to prioritize my glutes a lot more recently too, although I have been isolating those for a while now.

Thoughts?

Some good mobility work here. How much single leg strengthening do you do?

Thank you!

Not a ton of single leg stuff. I do Bulgarian spit squats (dumbbell and with belt squat) and leg extensions at least once a week with a single leg component and isohold at about half rep (did this to help with patellar tendonitis and still do it). Standing leg curls on a machine that are single leg and occasionally (every other week or so) I do sled pulls and pushes which isn't truly single leg but each leg is loaded independently during the movement.

Think I need to change my routine and add more single leg stuff?

I've been having some elbow pain over the past week and I'm treating it like tendonitis, but wondering if triceps tendonitis presents differently than most others.

My triceps tendon isn't particularly tender. But I'll get these random sharp pains in the elbow (in the distal tricepstendon area) with certain movements. Names when my forearm is pronated, elbow flexed past 90 degrees, and arm internally rotated - such as brushing my teeth or puting something in my mouth. And sometimes on extension I'll get a subluxing pop that isn't really painful.

It started after I changed up some triceps exercises and instead of doing cable stuff, it was the machine where it's almost like a reverse preacher curl, where the arm is rested on an incline and you're extending at the elbow. Though it could have just been an over training thing too.

Been resting the past week and slowly improving. Just trying to figure out if it's simple overuse, or something else that might require changing exercises or a longer rehab.

Thanks

Prob should have posted this here...

Is there any way to tell the difference between heel bursitis, plantar fasciitis, and Achilles tendinitis above what I'm reading on the internet?

I've had intermittent heel pain for a few months that is getting a bit worse. Started in the left heel, but sometimes both hurt. Definitely hurts (and the joints are really stiff) when I first get up in the morning, but it does sometimes start to hurt over the course of the day, especially if I go for a longer walk or sit for too long. I do feel like the pain is worse when I'm walking around the house in bare feet.

Pain is just above the curvature of my heel, just to the left of or right of center, depending on the foot. Tenderness is on the outer side of my foot, away from my arch. When I press on it, it feels bruised.

This seems too low to be my Achilles, and it's not the bottom/arch so I don't think it's plantar fasciitis, but the location of my pain don't really match heel bursitis, either.

If I were to describe the pain, it seems to bother me in a way where is feels like my heel is lower than my toes and I need to "stretch" it to get relief - if that makes any sense at all.

I've got a big hiking trip coming up, and I want to try to address this before then. Not sure if I need shoe inserts or what. I do have very high arches.

I feel like the source of the pain is likely hormone fluctuations (I'm late 40s - very few months something new hurts). Pain meds don't seem to help.

Main exercise other than walking is weight lifting. I feel no pain or discomfort when lifting.

Yes tease out the weakness with single leg movements. You can email me directly at ben@axiompt.com if you want me to take a look at your form.

Bursitis in the foot is rare in my experience. Some can have a retrocalcaneal bursitis in front of the Achilles tendon. Plantar usually presents with heel pain on the inside behind the arch but can present on the outside in rare cases. You can email me directly at ben@axiompt.com for more detailed info.


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I find the tricep tendon rarely tender with palpation with tendonitis. Posterior elbow pain is usually tendonitis but a loose body can present with popping in that area. Sometimes it can be the joint as well.

Thank you! Any particular movement you're looking for? I have a video of squats the other day where you can see shift but other than that, I dont normally record. Probably hitting legs tomorrow so I can do whatever.

Double leg squats, single leg squats, single leg RDL's, deadlifts. Having a nice variety would be helpful.