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Showing posts from July, 2016

Planks

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Planks are a very good isometric strengthening exercise for the scapular muscles, especially after a rotator cuff injury or other shoulder injuries. It can also help compliment the upper extremity and the lower extremity core. Start off in four point position by straightening out the legs one at a time with your core engaged by making yourself skinnier at the waistline. You’re going to hold that for ten seconds a and you’re going to do three sets of ten to start.

Plantar Fasciitis

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Causes
Plantar fasciitis may be the most common cause of heel or bottom of foot pain. It is common among runners and athletes due to the repetitive stress on the feet with running, sprinting and jumping. It may also occur after wearing footwear with inadequate support, or when you have a change in daily tasks (e.g. starting a new job where you're on your feet most of the day when you were previously at a desk job with mostly sitting). It may also be a side effect of tight calf muscles or Achilles tendon as this would create greater pull on the heel bone. Wearing high heel shoes can be a factor in the development of plantar fasciitis. Those with either particularly high arches or particularly flat feet may also be at greater risk for developing plantar fasciitis. Whatever the case may be, the repeated stress and strain on the plantar fascia causes an inflammation of the fascia itself.


Symptoms Pain in the heel or bottom of the foot is the major symptom of plantar fasciitis. It is pa…

Fueling Your Body for Performance and Recovery

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After looking at some diet trends last week, you may still be wondering what you're supposed to eat before, during and after a workout. Though this can vary greatly if you are training for higher level events (e.g. Ironman triathlon or body building prep - much more specific eating plans needed for these types of events), you can apply the same general principles to most common workouts for yourself. Recovery is such an important part of a workout, and nutrition is incredibly important in making sure recovery is happening


Before exercise Carbs are your friends. Your body needs glucose, which is the broken down form of carbohydrate, for fuel. If you are wanting your body to perform, it makes sense to fill it with fuel. You can't get far on an empty tank! Timing-wise, you can eat more about 4 hours or more prior to an event or workout. For example, a bowl of oatmeal with some fresh fruit, a glass of milk and maybe an egg or two can be a great option for breakfast before a big gam…

Scapula Strengthening

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This exercise is to help strengthen the muscles of the shoulder blade. It’s really good for conditions for the rotator cuff in terms of impingement or strain or anything to do with shoulder dysfunctions regarding imbalances or injuries. So in the four point position, you want to start to bring the shoulder blades together without pinching them, that’s called retraction, and then bring them wide apart and wings band called protraction. You’re going to hold it for 30 seconds and do four sets.

Diet Trends Decoded

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Today I'm wanting to talk diet trends. There are so many different kinds out there right now, I wanted to break it all down for you.

1. Paleo Diet
Paleo has grown in popularity by leaps and bounds. Supposedly it is based on hunting and gathering like in the good old days. So, anything you could hunt (meat and seafood) and gather (fruits and vegetables) are open to consumption. Dairy, grains, legumes, starchy vegetables (like potatoes - but aren't potatoes a vegetable?), sweets and juices are not allowed. This diet may help you to increase consumption of fresh produce, but ultimately cuts out a lot of different foods (some that might help you better balance your micronutrient (i.e. minerals and vitamins) intake. You may need to look into taking supplements to help maintain optimal nutrient balance.

2. Juice Cleanses
Juicing refers to consuming only fruit and vegetable juices. The thinking is that with no pulpy goodness around, nutrients will absorb more quickly into the body. Ju…

Concussion

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Concussions are the most common type of traumatic brain injury (TBI). They can occur as a result of a motor vehicle accident as well as various sports. Symptoms can vary greatly from person to person and not everyone may be aware that they have experienced a concussion when in fact they have.

Causes
As mentioned above, the causes of concussion can be varied. Most often, people relate a concussion to loss of consciousness. However, this is not necessarily the case. Concussions are often the result of a direct blow to the head, but can also be caused by a violent force or shaking in the upper body. For example, whiplash of the neck may result in concussion because the excess force applied to the body. Concussions may also be experienced after a large tackle that causes an unnatural jolt of the upper body. The brain sits in a pool of cerebrospinal fluid. It can move within your skull (cool, huh?). So, basically anything that projects a strong force onto the skull or nearby structures (e.g…

Bridging Core

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This exercise is to strengthen your core and your glutes. You’re going to start with a red band wrapped around your knees with a bit of resistance, and with your core engaged, you’re going to lift the butt up off of the mat. You’re going to hold that for ten seconds with the resistance of the band, keeping the knees in alignment with the second toes and then bring it down and repeat with three sets of ten.

Bridging Hamcurls

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So this exercise to strengthen your functional core along with your hamstrings. You’re going to lie on a mat with your feet on a ball, and a theraband wrapped around your knees and you’re going to lift up your bum with your core engaged, dig your heels into the ball and do a ham curl. Hold it for three seconds and then straighten it back out. Repeat that ten times, do three sets and enjoy!

Yoga for Better Sleep

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If you're anything like what seems like most of the North American population these days, chances are you have trouble falling asleep. We are very busy beings and sometimes when it's time to end the day and crawl into bed to rest, our brains turn up the hyperdrive and do everything except relax. If this sounds like you, maybe you'd like to try a little yoga before bedtime. It may help you to relax and fall asleep sooner which means you'll get a much needed longer and better quality sleep. Follow through the following sequence and see what you think. These poses were chosen because most can be done in bed so you can just curl right up when you're done.

Breathing
Yoga has a strong foundation in breathing, or pranayama. Studies have also shown that taking deep, drawn out breaths helps to calm the mind and relax the body, both of which are essential pieces to getting a good night's sleep. Start this sequence by concentrating your breathing. Take big, long, heavy dra…