Thursday, December 31, 2009
Forward plank
The forward plank is an effective core strengthening exercise. Start position on all fours (hands and knees). Place one forearm on the ground one after another (thumbs facing up). Your elbows should be in line with your shoulders. Next extend your legs behind you as in a push up position. Make sure you are not arching your back. Hold until you fatigue. (Aim to hold for 15seconds to start, progress to 30sec and then 60sec) Fatigue is when you start to feel back tension. If this position is too difficult, you can bend your knees. You can also do a plank in a straight arm position making sure you keep your wrists in line with your shoulders.
Tuesday, December 29, 2009
Own Body Weight Exercises
Did you know that some of the most effective exercises are when you use your own body weight? You don't need equipment to keep strong and well balanced. Stay tuned for an example this week.
Monday, December 21, 2009
First Aid/CPR instructor
My apologies for not putting an entry in for awhile...have been really busy with my studies in Osteopathy. I will be committing to weekly entries going forward...so make sure to check them out! My First Aid and CPR instructor's certification is now renewed. Anyone interested in certification of CPR, First Aid, HCP or AED contact me at dixonathletics@gmail.com
Friday, October 23, 2009
Nike Human Race
Participating in the Nike Human Race 10km this Sat. Should be fun! race is worldwide and goes towards Livestrong.
Wednesday, October 7, 2009
Listen to your body!
Listen to your body (Don't continue through pain)-this is referring to responding to pain. Athletes are usually in tune with their body's so the key is to pay attention to small changes to the body and respond to them.
Monday, October 5, 2009
Preventing injury tip of the day!
Improve functional strength to help prevent injury Functional strength refers to using the whole body during each movement. You should try to minimize isolated exercises as it is rare that we use just one muscle group during movement and exercise. The key is to think of core and posture with every exercise you do. Make sure your aligned-head not falling forward from rest of body, lengthen upper body, engage your core. Every exercise should be driven by your core. Some examples of functional exercises (lunges, squats, planks, side planks, bridging). Circuit training is the easiest way to do a short but effective workout. Circuit training also works on cardiovascular fitness which can help improve your walking or running fitness and speed.
Tuesday, September 29, 2009
Can Dairy products contribute to Calcium Deficiency?
excessive calcium excretion from urine results in a negative calcium balance-meaning more calcium is excreted than absorbed
Research has shown that animal protein (including dairy), refined sugar and caffeine induces calcium lose in the urine. Animal protein ingestion results in heavy acid in the blood. Calcium is released from the bones to help neutralize the acid. Fruits and vegetables help buffer the acid load as they are alkaline. Did you know that all green vegetables are high in calcium and contain a lot of usable calcium. Green vegetables have an absorption rate of 50% whereas milk has an absorption rate of 30%. Milk also produces acid which again induces calcium lose in urine. Research has shown that those who eat a high amount of fruits and vegetables have stronger bones.
Research has shown that animal protein (including dairy), refined sugar and caffeine induces calcium lose in the urine. Animal protein ingestion results in heavy acid in the blood. Calcium is released from the bones to help neutralize the acid. Fruits and vegetables help buffer the acid load as they are alkaline. Did you know that all green vegetables are high in calcium and contain a lot of usable calcium. Green vegetables have an absorption rate of 50% whereas milk has an absorption rate of 30%. Milk also produces acid which again induces calcium lose in urine. Research has shown that those who eat a high amount of fruits and vegetables have stronger bones.
Monday, September 28, 2009
Nutrition tip for the day
aim to eat mainly nutritiously dense foods (real foods) including vegetables, fruits, whole grains and beans. Aim for 90% whole plant foods. Most vegetables contain more nutrients per calorie than any other food. You should avoid processed foods.
Thursday, September 17, 2009
Water for life and vitality.....literally!
1)water is the largest component of the body-75% of the body is made of water (76% of the brain tissue is water)
2)water is crucial and is the primary regulator of all functions including digestion, circulation, carrying all nutrients to vital body substances, maintaining body temperature and growth and repair of tissues
3)an adult can't live more than 10 days without water
4)when you're dehydrated you're cells are dehydrated-cells die when they don't have sufficient water
5)most conditions and illness are a result of being chronically dehydrated-if you're dehydrated your body can't function optimally-this results in illness/disease
6)as we age we have a gradually failing thirst sensation which leads to water content of cells to decrease resulting in chronic dehydration
7)dehydration can contribute to extra wear on joints and joint pain. Cartilage surfaces of bones in a joint contain a lot of water. Lubricating property allows bones to glide over one another during joint movement. A well hydrated cartilage results in minimal friction.
8)caffeine (pop and coffee) is a diuretic. It stimulates the kidneys to secrete more water our of the body than there is water in the beverage in the first place
9)dehydration often leads to weight gain as the signals for thirst and hunger are confused
How do you know you're dehydrated?
1)the dry mouth is the last sign that you're dehydrated
2)when you're thirsty you're cells are already dehydrated
3)hydrated person has colorless urine, if you're urine is yellow or darker you're dehydrated
How much water do you need?
1)each day you should drink 1/2 your body weight in ounces daily (1 ounce=.0296 litres)
2)for athletes weigh yourself before and after activity to determine how much water you need to replace
Risk of Drinking too much water?
1)there has been some cases of hyponatremia in marathon runners where the sodium levels have been too low. You need to drink a large quantity for this to occur.
2)During intense exercise the kidneys cannot excrete water
3)if runners keep drinking more than they need, the extra water moves in the cells including brain cells. When the brain cells try to expand, it presses on the brain stem controlling vital functions like breathing
4)to determine how much water you should intake during activity weigh yourself before and after
5)the recommendation is to take 1/4 teaspoon of sea salt per quart of water (every 4-5 glasses
6)in general drinking too much water is a rarity
For more information on the importance of water and it's role in disease I recommend reading "Your Body's Many Cries For Water-You are not sick you are thirsty" Written By Dr. F. Batmandheldj
2)water is crucial and is the primary regulator of all functions including digestion, circulation, carrying all nutrients to vital body substances, maintaining body temperature and growth and repair of tissues
3)an adult can't live more than 10 days without water
4)when you're dehydrated you're cells are dehydrated-cells die when they don't have sufficient water
5)most conditions and illness are a result of being chronically dehydrated-if you're dehydrated your body can't function optimally-this results in illness/disease
6)as we age we have a gradually failing thirst sensation which leads to water content of cells to decrease resulting in chronic dehydration
7)dehydration can contribute to extra wear on joints and joint pain. Cartilage surfaces of bones in a joint contain a lot of water. Lubricating property allows bones to glide over one another during joint movement. A well hydrated cartilage results in minimal friction.
8)caffeine (pop and coffee) is a diuretic. It stimulates the kidneys to secrete more water our of the body than there is water in the beverage in the first place
9)dehydration often leads to weight gain as the signals for thirst and hunger are confused
How do you know you're dehydrated?
1)the dry mouth is the last sign that you're dehydrated
2)when you're thirsty you're cells are already dehydrated
3)hydrated person has colorless urine, if you're urine is yellow or darker you're dehydrated
How much water do you need?
1)each day you should drink 1/2 your body weight in ounces daily (1 ounce=.0296 litres)
2)for athletes weigh yourself before and after activity to determine how much water you need to replace
Risk of Drinking too much water?
1)there has been some cases of hyponatremia in marathon runners where the sodium levels have been too low. You need to drink a large quantity for this to occur.
2)During intense exercise the kidneys cannot excrete water
3)if runners keep drinking more than they need, the extra water moves in the cells including brain cells. When the brain cells try to expand, it presses on the brain stem controlling vital functions like breathing
4)to determine how much water you should intake during activity weigh yourself before and after
5)the recommendation is to take 1/4 teaspoon of sea salt per quart of water (every 4-5 glasses
6)in general drinking too much water is a rarity
For more information on the importance of water and it's role in disease I recommend reading "Your Body's Many Cries For Water-You are not sick you are thirsty" Written By Dr. F. Batmandheldj
Hamstring Stretch
lie on your back bring one leg towards your chest with the help of a towel or you can rest your foot on a tree or wall. Attempt to straighten your leg
Quad stretch
bring heel towards buttocks. You should feel the stretch in the front of your thigh and hip. You should keep your thighs together and make sure your not arching your back.
Mid Back/Chest stretch
on side in fetal position with arms together-clapped together. rotate upper body to other side. also stretches chest
Tuesday, September 15, 2009
TFL/ITB lying and standing stretch
lie on side bring one leg back as if doing quad stretch. Bring bottom foot and rest on top thigh. You should feel this in your top 1/3 of your thigh/hip.
stand and place one leg behind the other lean away from the hip being stretched by placing arm above head. You should feel this in the top 1/3 of your thigh/hip
Glut Stretch
figure 4 position-you can do this in lying or in standing holding on to something for balance and sit back in chair position. Cross one foot over so that your heel is resting on the opposite thigh. If you don't feel a stretch yet, pull thigh towards chest. You should feel this stretch in your buttocks and hip.
Hip Flexor stretch
stand with one leg in front of the other. Back leg is slightly bend and upper body straight. Arm over head. You should feel the stretch in the front of your hip
Saturday, September 12, 2009
Cool Down and Static Stretches
What is the purpose?
The purpose is to essentially cool your body down, to gradually decrease your heart rate. A cool down is crucial element in helping flush out lactic acid build up from the run and helping improve flexibility. The cool down is when you are able to influence your flexibility the most as you are the most warm and your soft tissue (muscles, fascia) will be able to release more easily. .
Key Guidelines:
A cool down should include slow jog and/or walk to help bring the heart rate down followed by a series of static stretches. Try to avoid sitting down too early to stretch. Make sure you finish you run with a slow jog or walk (3-5 min )before sitting down to do stretches. You should hold each stretch for at least 30 seconds. In areas where you feel more tension, you should spend more time aside from cool down to stretch. When stretching you should feel a gentle pull that begins to release or lessen as you hold longer. If you feel a strong pull back off-it will result in the tissue getting tighter. If you have a lot of soft tissue restrictions in a certain area they will respond more to soft tissue release and gentle stretching. (Analogy-knot in a rope-will get tighter if you pull apart). When stretching think of releasing tissue versus trying to stretch it apart. Deep Breathing helps release tissue as you are going through the stretches and it also helps make it easier to transition out of stretches.
Why is it important to Stretch?
· Stretching helps bring the soft tissue back to it's resting length
· soft tissue that doesn't get stretched results in faulty mechanics that often leads to injury
· muscles that are held in a sustained shortened position as a result of not stretching cannot effectively contract and relax
Injuries and stretches:
Here are a few examples of some conditions/injuries and common areas that are tight:
1)shin splints-gastroc (calfs)
2)ITB friction syndrome/lateral knee pain-TFL, gluts
3)low back pain-hip flexors, gluts, lower external rotators
4)plantar fascitis-gastrocs (calfs)
Other Tidbits of Info for Stretching:
· yoga poses are helpful to release more than one plane of soft tissue. The body is truly connected (fascia connects several regions of the body). Think of the sweater anology. If you pull on the bottom of your sweater the top of your sweater is affected. Same goes for if there is tension at your side this can impact your shoulder. (I've included some simple yoga poses in the appendix section)
· foam roller and massage is helpful to help prevent tissue from getting restricted and to help breakdown current restrictions
· an Athletic therapist can assess your running mechanics to ensure they are sound and help you identify if there are any specific soft tissue restrictions that may be contributing to your injury and/or faulty mechanics
· an Athletic Therapist can help you achieve more mobility in restricted areas
Check out tomorrow for key stretches for runners and endurance athletes
The purpose is to essentially cool your body down, to gradually decrease your heart rate. A cool down is crucial element in helping flush out lactic acid build up from the run and helping improve flexibility. The cool down is when you are able to influence your flexibility the most as you are the most warm and your soft tissue (muscles, fascia) will be able to release more easily. .
Key Guidelines:
A cool down should include slow jog and/or walk to help bring the heart rate down followed by a series of static stretches. Try to avoid sitting down too early to stretch. Make sure you finish you run with a slow jog or walk (3-5 min )before sitting down to do stretches. You should hold each stretch for at least 30 seconds. In areas where you feel more tension, you should spend more time aside from cool down to stretch. When stretching you should feel a gentle pull that begins to release or lessen as you hold longer. If you feel a strong pull back off-it will result in the tissue getting tighter. If you have a lot of soft tissue restrictions in a certain area they will respond more to soft tissue release and gentle stretching. (Analogy-knot in a rope-will get tighter if you pull apart). When stretching think of releasing tissue versus trying to stretch it apart. Deep Breathing helps release tissue as you are going through the stretches and it also helps make it easier to transition out of stretches.
Why is it important to Stretch?
· Stretching helps bring the soft tissue back to it's resting length
· soft tissue that doesn't get stretched results in faulty mechanics that often leads to injury
· muscles that are held in a sustained shortened position as a result of not stretching cannot effectively contract and relax
Injuries and stretches:
Here are a few examples of some conditions/injuries and common areas that are tight:
1)shin splints-gastroc (calfs)
2)ITB friction syndrome/lateral knee pain-TFL, gluts
3)low back pain-hip flexors, gluts, lower external rotators
4)plantar fascitis-gastrocs (calfs)
Other Tidbits of Info for Stretching:
· yoga poses are helpful to release more than one plane of soft tissue. The body is truly connected (fascia connects several regions of the body). Think of the sweater anology. If you pull on the bottom of your sweater the top of your sweater is affected. Same goes for if there is tension at your side this can impact your shoulder. (I've included some simple yoga poses in the appendix section)
· foam roller and massage is helpful to help prevent tissue from getting restricted and to help breakdown current restrictions
· an Athletic therapist can assess your running mechanics to ensure they are sound and help you identify if there are any specific soft tissue restrictions that may be contributing to your injury and/or faulty mechanics
· an Athletic Therapist can help you achieve more mobility in restricted areas
Check out tomorrow for key stretches for runners and endurance athletes
Inchworm
In push up position, walk feet towards hands. Slightly bend knees if you feel a strong pull in hamstrings. Then walk hands forward to push up position again. Repeat pattern moving forwards.
Side Lunge Walk
Facing sideways, step to the right keeping right knee bent and left leg extended. You should feel a stretch in groin area. Hold for 2 seconds. Then bring left leg in towards right leg. Repeat pattern moving right.
Forward Long Stride
Start by stepping out in an exaggerated stride and lower your hips to the floor. You should feel a stretch in the groin/hip flexor area. Bring the back foot back forward and return to standing position with feet together. Then bring your opposite leg forward. Repeat while moving forwards.
[Advanced option: add trunk rotation with this once you get the hang of it and progress to lunge walk]
Thursday, September 10, 2009
Low Hip Lunge Forward
Step forward with right foot and lean down to touch the ground. Knee should not go over toes. Then bring left foot together with right foot. Next bring left foot forward into lunge position.
Glut Cross Over
Either hold on tree or wall if balance is off. Cross left foot so that left heel is resting on right thigh, slowly lower down as if sitting in chair. Pause hold for 2 seconds and then come up.
Thursday, September 3, 2009
Dynamic Warm Up for Runner's
Most recreational and competitive runner's put in mileage but don't do enough to prepare for the training run or race. A proper warm up is crucial in achieving peak performance and in the prevention of injury. Doing 3 minutes of light running followed by static stretching does not effectively warm your body up and prepare your body for the run. Don't get me wrong, static stretches are important but are more appropriate during the cool down period (post run) when you are primarily influencing overall flexibility and removal of lactic acid for optimal recovery.
What is a dynamic Warm Up?
The purpose of a dynamic warm up is to activate the neuromuscular system by enhancing muscle elasticity, increase core temperature, stimulate blood flow and oxygen delivery.
A dynamic warm up consists of gradually warming your body up by following a series of functional based (not ballistic) and controlled movements to prepare the body for the activity it is about to participate in. This gives your body the opportunity to work through full ranges of motion mimicking the movements that your body will experience during your run.
In professional team sports dynamic warm ups have been accepted to a wide degree. Dynamic warm ups differ according to the sport and the specific muscle use attributed to a certain sport. For example the warm up regimen for Soccer will differ greatly from the regimen for Volleyball. However, even though dynamic warm ups have been widely accepted in team sports its presence in the running world has been to this point lacking. For runners, the introduction of dynamic warm ups will be another tool in their constant pursuit of achieving their personal best.
Types of stretching:
1)Static stretches-stretching a muscle or group of muscles to the initial point of resistance and holding that for extended period of time (usually held for at least 30 seconds at a time) (more appropriate for cool-down)
2) Dynamic stretches-involves controlled movements taking you to your limits of range of motion and involves gradually increasing your reach and/or speed of movement.
*Note: Dynamic stretches are not the same as ballistic. Ballistic stretches involve bouncing or jerky movements involving trying to force a part of the body beyond it's range of motion.
An example of a dynamic stretch is a slow controlled leg swing.
How to Do a Dynamic Warm-up?
Lindsay Dixon, CAT(C), HonsBScKin
What is a dynamic Warm Up?
The purpose of a dynamic warm up is to activate the neuromuscular system by enhancing muscle elasticity, increase core temperature, stimulate blood flow and oxygen delivery.
A dynamic warm up consists of gradually warming your body up by following a series of functional based (not ballistic) and controlled movements to prepare the body for the activity it is about to participate in. This gives your body the opportunity to work through full ranges of motion mimicking the movements that your body will experience during your run.
In professional team sports dynamic warm ups have been accepted to a wide degree. Dynamic warm ups differ according to the sport and the specific muscle use attributed to a certain sport. For example the warm up regimen for Soccer will differ greatly from the regimen for Volleyball. However, even though dynamic warm ups have been widely accepted in team sports its presence in the running world has been to this point lacking. For runners, the introduction of dynamic warm ups will be another tool in their constant pursuit of achieving their personal best.
Types of stretching:
1)Static stretches-stretching a muscle or group of muscles to the initial point of resistance and holding that for extended period of time (usually held for at least 30 seconds at a time) (more appropriate for cool-down)
2) Dynamic stretches-involves controlled movements taking you to your limits of range of motion and involves gradually increasing your reach and/or speed of movement.
*Note: Dynamic stretches are not the same as ballistic. Ballistic stretches involve bouncing or jerky movements involving trying to force a part of the body beyond it's range of motion.
An example of a dynamic stretch is a slow controlled leg swing.
How to Do a Dynamic Warm-up?
- you should spend between 10-20 minutes to effectively warm up
- start with a slow jog 3-5 minutes followed by the series of controlled dynamic movements and stretches
- Pause for 2-3 seconds with each movement or dynamic stretch
- progress from lower intensity to higher intensity
- make sure posture is good with each move-back straight and head upright
- begin with simple moves first and progress with ones that require more balance and co-ordination
- if you don't have a lot of space, do the dynamic stretches in place
- don't attempt for the first time on race day. Dynamic warm up takes co-ordination and it is common to feel a bit more tired the first few times you try it
- If you have specific areas of tightness or soft tissue restriction you can augment dynamic warm up with static stretches specific for those areas
Lindsay Dixon, CAT(C), HonsBScKin
Thursday, August 27, 2009
Breast Cancer Bike ride
My sister Verity Williams will be riding 540km bike ride on September 19th from Toronto to Montreal in an effort to raise money for breast cancer research and for a personal journey. This ride will be done over 3 days. She will be cycling 180km per day.
I'm so proud of her! If you want to support her and contribute to breast cancer research, please go to the following link.
https://www.cibcrunforthecure.com/html/p.asp?t=3375720&l=1
I'm so proud of her! If you want to support her and contribute to breast cancer research, please go to the following link.
https://www.cibcrunforthecure.com/html/p.asp?t=3375720&l=1
What is Athletic therapy?
An Athletic Therapist is trained in the prevention, immediate care and rehabilitation of athletic injuries. An Athletic Therapist is trained in emergency care and act as first responders in sport setting emergencies. An Athletic therapist focus is helping recreational and competitive athletes maintain their active lifestyle and achieve personal best performance.
For more info:
Ontario Athletic Therapists Association is www.athletictherapist.on.ca
Canadian Athletic Therapists Assocation is www.athletictherapy.org
For more info:
Ontario Athletic Therapists Association is www.athletictherapist.on.ca
Canadian Athletic Therapists Assocation is www.athletictherapy.org
Monday, August 17, 2009
The Secret to Longevity.....in Running
The Secret To Longevity......in Running
Written By: Lindsay Dixon, CAT(C), HonsBScKin
Some sports can claim to be both physically exhausting and mentally rejuvenating. Running is such a sport, offering participants the benefits of a full body workout along with the legendary "runners high". It is a sport that can last a lifetime.
Unfortunately, runners are often plagued with injury and physical breakdown, which thwarts performance goals, and in the worst cases, means a person can't practice their sport.
The secret to a lifetime of healthy running is posture. Remember your mother telling you to stand up straight? Well, it's a little more complicated then that, but she was basically right.
Common complaints of the runner are chronic strains, knee plain, lower back pain, ITB syndrome, plantar fascitiis, achilles tendonitis, and the list goes on. In most cases the injury is a direct result of poor posture.
What exactly is poor posture?
The definition of poor posture is an imbalance in neutral spinal alignment. When there is an imbalance some muscles are in a sustained shortened position and others are lengthened. Ever the accomodating friend, your body develops adhesions to hold this soft tissue in your favoured position. The natural curves of the body are changed and suddenly the spine's ability to distribute force and absorb shock is compromised. Muscles can no longer contract, relax and fire effectively. Your body is in a weakened state and pounding the pavement soon becomes as painful as it sounds.
Blame the Office.
Spending the majority of your day chained to a desk with your face thrust toward a computer screen and head tilted to cup the phone in your ear can do significant damage. It is an unavoidable fact of our society that the sedentary nature of most occupations encourages a predisposition to poor posture. Awareness is the first step and stretching is the second. Five minute breaks never felt so good!
Stop being the underdog!
A runner embarking on a new program of training is almost always starting at a disadvantage. Without considering the importance of good posture or the fact that he or she might be starting with a poor postural foundation as a result of an otherwise sedentary lifestyle., the runner assumes the position of underdog. Because the runner begins with imbalances, he or she risks injury with every run.
Running naturally increases the demands placed on a body. When compensatory postural patterns are a factor (compensatory refers to a muscle, not required to be the primary mover in an activity, firing, or in use) an even greater demand is being asked of a weakened body. When the muscles can no longer compensate, injury occurs. Physical breakdown is the result of this pattern of compensation and injury repeated over time.
A good example is knee or joint pain
Muscles act as a sort of padding, helping to absorb force. If the alignment is off and the muscles are in a sustained lengthened or shortened position, they are in a constant state of tension or compression and cannot do their job properly. When the spinal alignment is off due to poor posture, the body is unable to distribute force evenly. The increase in pressure or load on individual joints , such as the knees and hips as well as the back is what you feel as pain.
Another example of compensation and the resulting injury is a repetitive hamstring strain.
Let's use the example of a stiff mid back or thoracic spine. Force cannot be absorbed efficiently in this position. Your body compensates in the only way it knows how, resulting in the rotation of the lumbar spine and shifting the pelvis out of alignment. When the pelvis is out of it's neutral position, one or both hamstrings may be in constant tension and/or constant contraction. So when the muscle is asked to contract and relax during a run it may end in overload and strain.
A common mistake runners make is stretching when a muscle tightnens up during a run. If the muscle is already in a sustained lengthened position, you might actually be causing more harm than good. Essentially, you are pulling on an overstretched muscle. The reason it may feel tight is that scar tissue has adhered in that position. Fatigue sets in sooner because the muscle cannot effectively contract and relax.
The good news:
The good news is that you can unwind a lifetime of poor posture! All runners can do something about this now!
What you can do:
1. Get an indidividual postural/biomechanical assessment from an athletic therapist to determine your specific imbalances (which muscles need to be strengthened, which muscles nned to be stretched, what soft tissue needs to be released).
2. An athletic therapist can work with you on unwinding your postural compensatory pattern and retraining a neutral position. It is important to recognize that the neurological system has also adapted and learned your compensation. An important part of retraining your body is retraining your brain.
3. Aside from preventing physical breakdown, unwinding the compensatory pattern will actually increase the efficiency of your running gait. This ultimately results in improvements in your time and performance due to decreased compensatory movement!
Keep in mind, the body is connected. Remember the song? The hip bone is connected to the knee bone..well, kindergarden didn't lie. Most would agree that the value of being able to continue running for a lifetime is worth it. Take the important step and get an assessment today!
Written By: Lindsay Dixon, CAT(C), HonsBScKin
Some sports can claim to be both physically exhausting and mentally rejuvenating. Running is such a sport, offering participants the benefits of a full body workout along with the legendary "runners high". It is a sport that can last a lifetime.
Unfortunately, runners are often plagued with injury and physical breakdown, which thwarts performance goals, and in the worst cases, means a person can't practice their sport.
The secret to a lifetime of healthy running is posture. Remember your mother telling you to stand up straight? Well, it's a little more complicated then that, but she was basically right.
Common complaints of the runner are chronic strains, knee plain, lower back pain, ITB syndrome, plantar fascitiis, achilles tendonitis, and the list goes on. In most cases the injury is a direct result of poor posture.
What exactly is poor posture?
The definition of poor posture is an imbalance in neutral spinal alignment. When there is an imbalance some muscles are in a sustained shortened position and others are lengthened. Ever the accomodating friend, your body develops adhesions to hold this soft tissue in your favoured position. The natural curves of the body are changed and suddenly the spine's ability to distribute force and absorb shock is compromised. Muscles can no longer contract, relax and fire effectively. Your body is in a weakened state and pounding the pavement soon becomes as painful as it sounds.
Blame the Office.
Spending the majority of your day chained to a desk with your face thrust toward a computer screen and head tilted to cup the phone in your ear can do significant damage. It is an unavoidable fact of our society that the sedentary nature of most occupations encourages a predisposition to poor posture. Awareness is the first step and stretching is the second. Five minute breaks never felt so good!
Stop being the underdog!
A runner embarking on a new program of training is almost always starting at a disadvantage. Without considering the importance of good posture or the fact that he or she might be starting with a poor postural foundation as a result of an otherwise sedentary lifestyle., the runner assumes the position of underdog. Because the runner begins with imbalances, he or she risks injury with every run.
Running naturally increases the demands placed on a body. When compensatory postural patterns are a factor (compensatory refers to a muscle, not required to be the primary mover in an activity, firing, or in use) an even greater demand is being asked of a weakened body. When the muscles can no longer compensate, injury occurs. Physical breakdown is the result of this pattern of compensation and injury repeated over time.
A good example is knee or joint pain
Muscles act as a sort of padding, helping to absorb force. If the alignment is off and the muscles are in a sustained lengthened or shortened position, they are in a constant state of tension or compression and cannot do their job properly. When the spinal alignment is off due to poor posture, the body is unable to distribute force evenly. The increase in pressure or load on individual joints , such as the knees and hips as well as the back is what you feel as pain.
Another example of compensation and the resulting injury is a repetitive hamstring strain.
Let's use the example of a stiff mid back or thoracic spine. Force cannot be absorbed efficiently in this position. Your body compensates in the only way it knows how, resulting in the rotation of the lumbar spine and shifting the pelvis out of alignment. When the pelvis is out of it's neutral position, one or both hamstrings may be in constant tension and/or constant contraction. So when the muscle is asked to contract and relax during a run it may end in overload and strain.
A common mistake runners make is stretching when a muscle tightnens up during a run. If the muscle is already in a sustained lengthened position, you might actually be causing more harm than good. Essentially, you are pulling on an overstretched muscle. The reason it may feel tight is that scar tissue has adhered in that position. Fatigue sets in sooner because the muscle cannot effectively contract and relax.
The good news:
The good news is that you can unwind a lifetime of poor posture! All runners can do something about this now!
What you can do:
1. Get an indidividual postural/biomechanical assessment from an athletic therapist to determine your specific imbalances (which muscles need to be strengthened, which muscles nned to be stretched, what soft tissue needs to be released).
2. An athletic therapist can work with you on unwinding your postural compensatory pattern and retraining a neutral position. It is important to recognize that the neurological system has also adapted and learned your compensation. An important part of retraining your body is retraining your brain.
3. Aside from preventing physical breakdown, unwinding the compensatory pattern will actually increase the efficiency of your running gait. This ultimately results in improvements in your time and performance due to decreased compensatory movement!
Keep in mind, the body is connected. Remember the song? The hip bone is connected to the knee bone..well, kindergarden didn't lie. Most would agree that the value of being able to continue running for a lifetime is worth it. Take the important step and get an assessment today!
Sunday, August 9, 2009
Modern Athlete Purpose
I created this blog as a resource for recreational and competitive athletes. My goal as an Athletic Therapist is to help them prevent injury in order to maintain an active lifestyle and achieve personal best performance.
Bio
Lindsay Dixon has over ten years of experience working in the field of sports medicine and health and wellness. She is a certified Athletic Therapist and Kinesiologist. She obtained her Honours Bachelor of Science in Kinesiology from York University. She then went onto pursue post graduate studies in Athletic Therapy at Sheridan College and completed the C.A.T.A national exam where she gained national recognition as a certified Athletic Therapist.
Lindsay has extensive clinical and field experience and has worked with a variety of athletes including but not limited to rugby, basketball, soccer, hockey, triathletes, baseball, runners, volleyball and swimmers. Lindsay worked as Head Athletic Therapist for Seneca College for two years where she supervised clinical and field athletic therapy for twelve varsity teams. She also worked with national level athletes as well as Head Athletic Therapist for Markham Rugby Club for six years. Lindsay has a particular interest in working with endurance athletes as she has completed several triathlons and marathons including 1/2 ironman and Boston Marathon.
Her philosophy includes helping the body function at it's best, by creating more balance within the body, it is able to heal itself and use energy optimally. Lindsay is beginning her first year of Osteopathy this fall at the Canadian College of Osteopathy in Toronto.
Lindsay has extensive clinical and field experience and has worked with a variety of athletes including but not limited to rugby, basketball, soccer, hockey, triathletes, baseball, runners, volleyball and swimmers. Lindsay worked as Head Athletic Therapist for Seneca College for two years where she supervised clinical and field athletic therapy for twelve varsity teams. She also worked with national level athletes as well as Head Athletic Therapist for Markham Rugby Club for six years. Lindsay has a particular interest in working with endurance athletes as she has completed several triathlons and marathons including 1/2 ironman and Boston Marathon.
Her philosophy includes helping the body function at it's best, by creating more balance within the body, it is able to heal itself and use energy optimally. Lindsay is beginning her first year of Osteopathy this fall at the Canadian College of Osteopathy in Toronto.
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