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Got Knee Pain? Corrective Exercise Strategy. Pt.1
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General/Other
"My essay is a basic corrective exercise approach to specific knee pain caused by lack of ankle mobility. Most individuals will either have knee discomfort underneath the knee, also known as ‘Jumper’s Knee’ or ‘Runner’s Knee’ e.g. discomfort on the side of the leg/knee. Please recognize the difference between ‘discomfort’ and ‘pain’. As I always tell my clients ‘we do not work through pain’ but discomfort is a red flag. Stop the exercise and learn how to address and prevent the pain.
The discomfort is the precursor to a bad situation becoming worse. Fortunately, attending to the discomfort and applying some exercise science and commonsense we usually can reverse the ailment.
If you have had consistent knee pain then I would suggest seeing a medical professional. Lastly, I highly recommend getting an assessment of your posture, flexibility and muscular strength imbalances by fitness professional. The information will help you become more efficient in your workout and prevent any joint dysfunction. Your goals will be easier to attain because you will recruit more muscles for your workout and not be sideline by injury.
This is part 1 of my ‘Got Knee Pain?’ essay. In this essay, I will discuss the importance of ankle mobility and muscle balance in the calf/shin muscles. Visualize what you do when you get out of bed. The first part of our body to touch the earth is our big toe followed by the other toes, the ball of our feet then heel. If you ever stumped your toe, you will quickly notice the importance of our ankle mobility and how it affected our posture. We will compensate the pain in the toe by changing the way we walk, unconsciously leaning on one side of our body which stresses other muscles and joints.
Most knee pain is the result of sedentary lifestyle (8-10 hours of sitting or inactivity per day), muscle imbalances, poor form while performing exercises and lack of rest (overuse). There are other possible factors such as flat feet, posture, age, type of shoes, past surgeries etc…
Knee discomfort usually springs from a disruption of the ACL or MCL (Anterior Cruciate Ligament- front of knee, Meniscus Cruciate Ligament –both sides of the knee). View the ligaments as the ‘shock absorbers’ of the knee. There are other ligaments in the knee joint but I will only address the most common injuries. The knee is a marvel when you think how much pressure/shock it absorbs from our regular walking to work, walking up stairs, jogging and even abrupt stopping. Without a stable knee, our easiest everyday tasks become a challenge. Did you know that the foot moves in all anatomical planes, unlike the knee, which primarily moves in the sagittal plane (flexion and extension).
Generally, people who sit all day will have tight hamstrings, hip flexors, calf muscles, weak gluteus (buttocks) and underactive inner thigh muscles. Please note, other preventable muscle imbalances and joint dysfunction may arise from overuse or a seden"... read entire tip
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foam roll, ankle, knee pain, flexibility, exercise
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created by
fitnessfound
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saved on 6/12/2008
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3
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13.5
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100 %
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Wash your hands
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General/Other
"The world health org has said many times that proper and frequent hand washing can help limit the spread of the cold and flu, as well as serious diseases. In order to stay healthy and to avoid tracing bacteria everywhere, make sure to wash properly, and always after being in a public place.
There are great new products, such as purell which help, and now there are all natural ozone based solutions that can also eliminate salmonella, e. coli and Strep-A.
In order to stay healthy wash your hads properly!"
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health & wellbeing, cleanliness, hand washing, ozone
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created by
OzzieOcean
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saved on 6/12/2008
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2
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11.2
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100 %
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How to keep those abs flat!
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Diet and Nutrition
"It's summer and the last thing you want is for your stomach to be bloated when you slip on that teeny bikini or bathing suit. So, here are some tips to prevent that from happening....
Avoid these foods before you plan on taking off any clothes that will be showing your bod:
* Broccoli
* Baked beans
* Cabbage
* Carbonated drinks
* Cauliflower
* Chewing gum
* Hard candy
To prevent your Abdominal muscles from distention:
* Tighten your abs by pulling in your stomach several times during the day
* Do sit-up exercises"
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created by
jillybean
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saved on 6/12/2008
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2
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23.4
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100 %
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Common Post-Workout Mistake
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General/Other
"The exercise-more, eat-more attitude can backfire, according to a recent study. After 328 overweight women exercised for six months, those who had worked out for 190 minutes a week lost the same amount of weight on average as those who exercised just 70 minutes. Unfortunately, it isn't uncommon for frequent exercisers to fall into the trap of thinking they've burned enough calories to have earned a treat, just a little dessert or an extra helping of their favorite dish. What happens is they end up undermininig their efforts to lose weight. If you need to reward yourself, do so, but use something, ANYTHING, other than food."
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weight loss
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created by
runningbear
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saved on 6/12/2008
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5
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23.2
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100 %
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How Much Sleep Is Enough?
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General/Other
"It’s different for everybody. Infants generally require the most sleep, approximately 16 hours a day, teenagers about 9 hours on average. Most adults find they need about 7 to 8 hours a night, although some can get by on as few as 5, while others may need 9 or 10. What really matters is how well rested you feel when you wake up in the morning, and how alert you are during the day. And this is not contingent on just sleep. Nutrition plays a key role in balancing your brain chemistry to help promote quality sleep and energy during the day.
Here are a few tips for a good nights sleep:
• One of the best things you can do is invest in a quality mattress! Such a mattress not only provides proper support for your spine, but is also made of materials that wick moisture away and assist in regulating body temperature.
• Avoid caffeine (such as in chocolate, coffee, teas and soft drinks), nicotine, and alcohol. If you do have them, make sure it is no closer than 6 hours before bedtime. Research has shown that alcohol not only interferes with deep sleep, but it also relaxes muscles in the throat, causing snoring and possible breathing problems. Instead, it keeps you in the lighter stages of sleep, from which you can be awakened easily. Nicotine is a stimulant, raising blood pressure and elevating the heart rate. Sleeping pills can also cause problems, as often they interfere with sleep cycles and create dependency.
• Do your best to adhere to a regular schedule for going to bed and waking up. Your body functions at its best when you follow set patterns, and responds well to what it is used to.
• Spend an hour or so before bedtime simply unwinding and relaxing. This will calm you down, and help you to avoid thoughts associated with stressful events of the day.
• Try getting up a half hour earlier in the morning for a few days. By re-adjusting your "time clock" you will be more apt to fall asleep quickly and sleep more soundly. Once the pattern of quality sleep is established, you can go back to your normal wake-up time.
• Proper air circulation and room temperature are important for a good nights sleep. If the room is too warm or too cold, you will be uncomfortable and less likely to rest peacefully. People lose some of the ability to regulate their body temperature during REM, so abnormally hot or cold temperatures in the environment can disrupt this stage of sleep.
• Keep your bedroom as dark and quiet as possible. If you are a light sleeper, use "white noise" or soft music to mask sounds that interfere with sleep.
• If you find that no matter what you seem to do, you still cannot fall asleep, don't fight it! Listen to your body, go ahead and get up, or spend this time doing some sort of relaxing activity until you feel sleepy. Worrying about being awake serves no purpose and just makes matters worse."
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created by
albert
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saved on 5/6/2008
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2
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15.1
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100 %
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Five Ways to Inject the Hustle Into Your Muscle
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General/Other
"Getting motivated to work out is sometimes the greatest obstacle in your path. It’s not so much lifting the barbell or lifting those heavy weights that’s the problem. The real challenge is lifting your spirits just to get to the gym.
So here are a few ways to get pumped for pumping up:
- Set goals. How can you score the physique you’re looking for when you don’t even know what you’re aiming at? It is important to set standards for yourself, otherwise you will drift aimlessly until the boredom and fatigue set in. Have something to shoot for. Set a date and a target and take the appropriate measures to achieve success.
- Make a Fitness Plan. Start by noting changes that you would like to make. Prioritize them, then go! Ex. Changes I would like to make: go to the gym 3 days per week, skip soda at work and drink water instead, take a multi-vitamin each morning with breakfast, eat 5 small meals per day, incorporate a health shake for my mid afternoon meal, have my last meal by 9 p.m. etc... Once you have brought forward specific changes you want to make, make a plan how to incorporate them into your life!
- Buy a new article of clothing. It could be anything – new jeans, a dress, a bathing suit-–a goal piece of clothing that you really like and would really like to fit into to (being realistic is important)!! Hang it in your closet where you can see it everyday--a subtle reminder of your goals!
-Play some music! Some studies show that listening to your favorite workout music can actually motivate you for a better workout! Grab your walkman and hit the gym! There’s nothing that can get your heart pumping and your feet grooving the way a funky tune will.
- Plan a trip. Vacation plans always seem to spark a new incentive in your workout regimen. Walking onto the Bahama beach in your dazzling new body is certainly worth the hours and hours of effort in the gym. Pick a goal date (say... 3 months away) and plan it! There's no better motivation than that!
- Try a new gym. Sometimes, the change of scenery is what you need to spurt a new attitude. Too many days of looking at the same walls, the same mirrors, the same machinery, and the same old people will leave you with the same old body and the same old empty feeling."
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motivation, fitness, exercise
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created by
MatthewCole
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saved on 3/12/2008
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5
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22.9
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100 %
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Training for Strength
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Strength Training
"When training to build strength there are a lot of factors to consider such as time, frequency, volume, intensity, speed of exercise, and so on. To build strength one should lift for anywhere between 60-90 minutes 3 or more days per week depending on your level of training. Volume should be lie in the range of 3-6 sets with 1-5 reps at and intensity of 70% or higher of your one rep max. For maximum gains the exercises you choose to form you program around should be performed at near maximal speed. In order to keep building your strength you must also implement progressive overload through systematic increase in load or intensity."
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created by
littleerik13
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saved on 3/10/2008
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2
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12.4
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N/A
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Benefits of Flax seed
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Diet and Nutrition
"Do you remember Hillary Swank's physique in the "Million Dollar Baby?" How about the gorgeous blue dress she won at the 77th Academy Awards that accentuated her toned and muscular body? Hillary Swank transformed her slender body into a fighting machine by incorporating Flax seed oil in her diet.
Benefits of Flax seed
(HealthCastle.com) Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.
Other Benefits of Flax seed
Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.
Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.
Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking."
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nutrition, health, flax seed
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created by
lizette11216
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saved on 3/5/2008
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4
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134.1
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100 %
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To Add Shape and Mucularity To Your Arms, You Should Flex Between Sets During Your Arm Workouts
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Strength Training
"If you really want big and ripped biceps, triceps and forearms, try flexing them in between sets during your arm-building workouts. Hitting a double or single biceps pose in between sets of curls is great for hardening those “peaks” you’re trying to build. Similarly, extending and tensing your triceps after a set of Skull Crushers or pushdowns can help you build a sharply defined “horseshoe” in this muscle region.
Arnold and other bodybuilding greats used this flexing technique to bring out maximum muscularity in their arms when preparing for a bodybuilding contest. Even if you’re not a competitive bodybuilder, flexing in between sets can still help you build the rock-hard, chiseled GUNS that you desire. Give it a try, and don’t worry if you get funny looks from anybody else at the gym. Believe me, when they see your results you’ll soon see them flexing in between sets during their arm-building workouts!
For more simple and effective arm-building tips, check out my website at www.goforyourguns.com."
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biceps, triceps, forearms
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created by
mgunslinger
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saved on 2/24/2008
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4
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35.7
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100 %
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Power up your diet with these foods!
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Diet and Nutrition
"You probably know that you should eat foods rich in fiber, antioxidants and certain naturally occurring chemical substances in plants called polyphenols—micronutrients that are linked to prevention against heart disease and cancers. There is evidence that these compounds not only can protect you from disease but also can help you look and feel younger—but in which foods do they lurk? Here’s a guide to some common sources for some great food compounds.
Omega-3 Fatty Acids: walnuts, pumpkin seeds, fatty fish such as salmon, mackerel, trout, and tuna, also canola oil, walnuts and flaxseed oils. Also found in dark leafy green vegetables.
Fiber: Apples, oranges, bananas, broccoli, potatoes, carrots, oat bran, lentils, green peas, kidney and pinto beans. (One of the major reasons to eat rather than drink your fruits is that the juices lose the naturally rich fiber content found in the fruits themselves. )
Cartenoids (such as beta carotene): Broccoli, spinach, collards, turnips, carrots, red, yellow, and green peppers.
Flavonoids: Berries, such as strawberries, blueberries and blackberries. Also dark chocolate for a strong antioxidant flavonoid that aids in blood flow.
Lycopene: Any tomato product (sauce, tomatoes, tomato soup, tomato juice, even catsup)
Resveratrol: red wine, and grapes, also found in raspberries, peanuts."
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diet, food, healthy
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created by
thetrainerx
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saved on 2/24/2008
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5
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21.3
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100 %
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