Shin Splits

SHIN SPLINTS: ANATOMY AND FUNCTION The term shin splints is a catchall phrase that refers to nearly all pain in the lower leg except calf and Achilles tendon injuries. There are two types: anterior shin splints and medial shin splints. Anterior shin splints appear as pain in the fleshy muscle in the front of the lower leg. Although this injury is common when runners first begin running after a layoff, it is rarely serious or persistent. Medial shin splints (technically termed a periostitis), which appear on the inside border of the lower leg bone (tibia), are much worse. They occur from overpronation when you run too far too soon, straining tendons that attach to the tibia and pulling the periosteum, the paper-thin tissue covering of all bones, away from the shin bone. SHIN SPLINTS When you move your body forward over a weight- bearing foot, the toes are extended and lifted upward, winding the plantar fascia taut like a skin […]

The Importance of Proper Hydration

Most Americans are chronically dehydrated…now add exercise and daily activities. We simply do not drink enough water. In a survey of 3003 persons in 15 major US cities, participants reported drinking an overall average of only 4.6 – 8 oz. servings of water per day. Once more, 44% said they drank three or less servings of water per day and nearly 10% said they didn’t drink water at all. WHAT IS THE ROLE OF HYDRATION ANYWAY? You cannot always see dehydration, but it is crucial you do not ignore it. The reason is that almost every single chemical reaction in the body depends upon water, and in Every single chemical reaction in the body depends upon water. In order for the body to perform at it’s very best, we MUST be properly hydrated. FUNCTIONS OF WATER IN THE HUMAN BODY • Improves oxygen delivery to the cells • Transports nutrients (very important for healing) • Enables cellular hydration • Promotes […]

Don’t Take Osteoarthritis Lying Down

I have what may be the most common disease among middle-aged and older adults: osteoarthritis. But unlike many similarly afflicted, I don’t take it lying down. And neither should you. In fact, you and your doctor should be paying more attention to it even before it happens, because if you live long enough, it almost certainly will develop in one or more of your vital joints. There is much you can do to forestall it, minimize its symptoms and overcome the disability that can result. Even what you eat and don’t eat, as well as whether and how you exercise, can affect your risk of developing arthritis and your ability to cope well despite its effects on your joints. Recent evidence indicates that osteoarthritis is not simply the result of years of wear and tear on the cartilage in important joints like knees and hips. Rather, it may be promoted, and perhaps initially caused, by chronic low-grade inflammation that is […]

It’s Not Just Salt, Sugar, Fat: Study Finds Ultra-Processed Foods Drive Weight Gain

Over the past 70 years, ultra-processed foods have come to dominate the U.S. diet. These are foods made from cheap industrial ingredients and engineered to be super-tasty and generally high in fat, sugar and salt. The rise of ultra-processed foods has coincided with growing rates of obesity, leading many to suspect that they’ve played a big role in our growing waistlines. But is it something about the highly processed nature of these foods itself that drives people to overeat? A new study suggests the answer is yes. The study, conducted by researchers at the National Institutes of Health, is the first randomized, controlled trial to show that eating a diet made up of ultra-processed foods actually drives people to overeat and gain weight compared with a diet made up of whole or minimally processed foods. Study participants on the ultra-processed diet ate an average of 508 calories more per day and ended up gaining an average of 2 pounds over […]

EVERYDAY YOU WORK OUT WITH PAIN TAKE TWO DAYS OFF:

There is a sports medicine idiom that states that for everyday you work out with pain, it takes two days of rest and rehabilitation to be made healthy again. The implication is obvious: don’t work out through pain if you want your training to continue uninterrupted. However, most athletes have aches and pains from time to time, and you need to know when soreness represents an injury, and when it is simply an expected result of training. The general rule is that if you feel pain in the same area on two separate days of training in a seven day period, YOU ARE INJURED, and you need to take immediate action. The operative word when it comes to injury management is “action,” because rest alone does not heal the type of overuse injuries endurance athletes suffer. Sometimes, however, pain and soreness is more subtle, and it can be difficult to assess whether it truly represents an injury. In these instances […]

HOLIDAY WORKOUT TIPS:

This is the time of year to kick back a bit and take stock of your health and fitness efforts this past year. Whether you are performance-oriented, motivated by body image, or maintain a fitness program and an eye on your nutrition just for health reasons, planning is the surest way to achieve your goals. This honest assessment will help you decide what worked and what didn’t over the past 12 months, and help you make plans and set goals for next year. If you have been working out steadily throughout the year, it’s time to dial it back a bit and be sure all bodily systems can recover. Your fitness will not suffer and your body will thank you for it when you dial it back up again after the New Year. If you have been intermittent in your workouts for the past few months and you want to help avoid the holiday weight gain, December is a good […]

MOVEMENT:

Move well; be well. Let’s look at some different attributes of movement. Joints, muscles, skin, lymph all require movement to function properly. Let’s start with an overview of what movement seems to mean to our governing system, the parts of our bodies that are alway on, and monitor the messages about every process in our bodies…..our nervous system. and then consider a pretty direct route to cuing up those happy messages to it via dynamic joint mobility. Movement = well being. Our bodies are designed to run, walk and to move at speed. Our bodies are apparently designed to support running more so than even walking. Move It or Lose It. Our physiology works on a move it or lose it principle. Don’t move our muscles, function degrades; don’t use our bones, bones degrade, don’t move the joints, joints degrade. Movement means strength, fitness, digestion, respiration, skin tone, joint health, heart health, everything health. Everything about our being responds best […]

WHAT IS THE BEST WAY TO RECOVER AFTER A WORKOUT OR EVENT TO REDUCE MUSCLE SORENESS:

After every workout and competitive event first consume nutrients and liquids to restore vital fuel for recovery. Water is a must to rehydrate the body and tissue. There is a 45 minute window post workout where protein is needed to fascilitate muscle growth and tissue repair. Perform a thorough cool down with jogging and walking to allow the body to flush out by-products of muscle metabolism. This is followed by a stretching and foam rolling routine designed to return the muscles to their normal resting length and “wring out” waste in and around the muscle tissues and vascular system. 10 minutes is fine. Next is the recovery effort. Specific massage techniques designed to relax the muscles and further flush out the system can be performed. Finally ice therapy is applied to any sore or painful areas to reduce inflammation and the micro-tears or swelling in the tissues that causes spasm and soreness so they are ready for their next event.

WORKING THE “MIRROR MUSCLES”:

The favorite muscle groups worked in nearly every gym in America are the ones we can see in the mirror. The biceps, pecs, abs and quads. This, along with the fact that we spend nearly every waking hour working our extremities in front of our body, only leads to bad posture and premature joint wear. These muscles are in fact typically too tight and strong for the muscles in the back of our bodies to work against to help us maintain an upright and erect posture with properly aligned joints, protected from disease.   Focus more on stretching the muscles in front of the body and perform twice as many pulling type exercises as you do pushing exercises. Pulling against resistance works the neglected muscles in the back of the joints whereas pushing works the muscles in front of the body. This is the way to create a more balanced workout and body structure.