Showing posts from November, 2016

The Great Ice vs. Heat Confusion Debacle

What ice and heat are for:Ice is for injuries, and heat is for muscles. Roughly.Ice is for injuries — calming down damaged superficial tissues that are inflamed, red, hot and swollen. The inflammatory process is a healthy, normal, natural process that also happens to be incredibly painful and more biologically stubborn than it needs to be. Icing is mostly just a mild, drugless way of dulling the pain of inflammation. Examples: a freshly pulled muscle or a new case of IT band syndrome (which is more likely to respond than the other kind of runner’s knee, patellofemoral pain, because ITBS is superficial and PFPS is often a problem with deeper tissues). Heat is for muscles, chronic pain, and stress — taking the edge off the pain of whole muscle spasms and trigger points, or conditions that are often dominated by them, like back pain and neck pain), for soothing the nervous system and the mind (stress and fear are major factors in many chronic pain problems, of course). What ice and heat…

Hip Arthritis - Segment 2

This exercise is good to increase active hip mobility into abduction due to arthritis or total hip replacement surgery. Start by engaging your inner core and keeping your posture tall. Then hike the left foot off the ground and bring the leg with the knee straight out to the side into abduction. Imagine that the pivot point is at the front of the hip and rotate through here. Do this for 1 minute 6-8 times per day. 

How to Prevent Common Cycling Injuries

It’s not uncommon for cyclists to encounter nagging injuries. The good news is that most of the common cycling injuries are preventable. You’ll soon discover themes among preventing many of the injuries: Make sure your bike fits you.Train wisely.Increase your strength off the bike.Stretch. Not only will these things make you a stronger cyclist, they will greatly reduce your risk of injury. Here we go with some of the more common cycling injuries:
How To Prevent Foot Pain What may cause you to get foot pain: Poor fitting shoes.Worn down shoes. Prevention tips: Buy bike shoes that are the right fit.Make sure your shoes are loose enough and aren’t too tight for your feet.Do the insole test: Take the insole out from your shoe, and put it against the bottom of your foot. No part of your foot should be outside the insole frame. If it is, get a bigger or wider shoe.Over time your shoes will lose their support. If you don’t feel the time is right to go out and buy new shoes, or you otherwise bel…

Hip Arthritis Segment 1

This exercise is good to increase hip mobility due to arthritis or post total hip replacement surgery. Begin by stepping up onto a 2-3 inch stepper with the unaffected leg. In neutral tall posture, engage your inner core below the belly button by pulling the muscles in towards the spine. Next, with a straight knee bring the thigh into flexion and extension in a controlled pendulum movement. Repeat for 1 minute 6-8 times per day.

Upper Trapezius Retraining

Hold light dumb-bell weights in each hand & keep your core stability muscles engaged below the belly button the entire time. Take a step forward with one foot. Bring your arms out into abduction to about 45 degrees. Keeping the arms up at 45 degrees, shrug the shoulders to the ears and bring them back down again. Repeat 10 to 15 repetitions for 3 sets. This exercise is great for strengthening and retraining the neuromuscular control of the Upper fibres trapezius muscles after neck related whiplash injuries, chronic neck dysfunction or shoulder complex & rotator cuff dysfunctions. They attach onto the scapula up to every vertebrae of the neck and base of the skull.

5 Ways to Stretch Your Calves (a Must For Runners and Heel-Wearers!)

The calves are one of the most overused and overlooked muscles in the body, and if you wear heels, run regularly, or both, stretching your calves is a must, since tight, shortened calves can lead to injury. These five calf stretches can be done almost anywhere, so click through to learn how to do them and then add these stretches to your daily routine!
Wall Calf Stretch This is a classic calf stretch that you can do just about anywhere.
Stand a little less than arm's distance from the wall.Step your left leg forward and your right leg back, keeping your feet parallel.Bend your left knee and press through your right heel.Hold for 20 to 30 seconds and switch legs.
Wall or Curb Stretch This is one of the easiest stretches to do as soon as you finish a run. If you have weak Achilles tendons, do the variation using a wall instead of a ledge.
Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex.Hold for about 10-15 sec…

5 Really Great Reasons Why Good Posture Is Super Important

So it turns out, your mother was right after all: Good posture really matters ― even in your older years.
Here are five reasons why good posture matters. 1. Bad posture can adversely impact your sex life. Research shows that slouching ― the opposite of “power posing,” meaning standing up tall and straight ― results in low energy and low self-esteem. Standing straight up with your shoulders back and neck aligned with the rest of your spine is considered a “power pose” that can boost your energy and confidence levels. By regularly practicing good posture, you’ll feel more confident and energized in and out of the bedroom. 2.  Slouching makes you look older.  If you’ve spent years sitting at a desk, hunched over a computer, you may be more likely to develop that unnatural hump in your neck or back resulting from “text neck.” For women, the forward slouching motion and rounding of the shoulders can cause breast sagging. To avoid your slouching from developing into skeletal or spinal issu…

Levator Scapula Stretch

Start by reaching your hand down your spine while pointing the elbow to the ceiling. Bring your left hand over the head by the base of the skull. Next, look down and away from the right side and gently pull the right ear away from the right shoulder. Hold for 30 seconds 3 sets. This stretch is great to increase the mobility of the neck for Whip lash injuries sustained from motor vehicle accidents or sports injuries, or tight and imbalanced muscles in the shoulder complex.