Take Care Of Foot Pronation And Improve Function
Foot pronation is a natural inward movement of the ankle and foot. It is designed to absorb shock and is an integral part of your gait. However, If a person has a weak arch and faulty foot biomechanics, over-pronation will occurr. During over-pronation force absorption is compromised and stresses on the body are magnified.
There are a number of consequences affecting a person who over-pronates:
- There is undo stress on your plantar fascia at the bottom of the foot
- There is increased stress at the base of your toes
- Your knees and hips will be forced into an internally rotated position
- Your pelvis angle will change and torque will increase stresses on ligaments
- Increased strain onto your low back will be a potential source of pain
These faults may result in common problems such as Plantar Fascitis, Bunions, Shin Splints, Medial Knee Pain, Hip Pain, Low Back Pain.
Picture Medial Foot View brought to you by Premier Personal Training Inc.
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If you suffer from RSI or work at a computer for most of the day, stretching should become an integral part of your daily routine. Sitting at a desk involves static contraction, a problematic situation for your muscles. Blood supply is impaired, muscles are tight, shortened and do not receive the appropriate blood supply. Metabolic waste accumulates and micro-injuries will follow.
Stretches should be performed slowly and gently 4 to 5 times a day. They should be held for 30 to 40 seconds or the equivalent of taking 5 to 6 deep breaths. Be careful, be firm but do not overstretch. Feeling a slight to moderate ache in the muscles is most likely all right but if sharp pain occurs, back off or stop the aggravating stretch. One should not feel pain into the stretch (ie. left sided neck pain on a right trapezius stretch.) or into a joint. Stretches are best learned from an instructor (Chiropractor, physical therapist, personal trainer, yoga instructor, etc.) but you can learn them from a diagram if you are careful. The focus should be placed on the following muscles: [click to continue…]
I have been suffering from a Repetitive Strain Injury (RSI), should I wear a splint or wrist support?
We often see clients coming in wearing a wrist brace that has been prescribed to “help” their RSI condition. Is it really warranted? Is it the right thing to do?
Considering the fact that repetitive strain injuries are typically a result of shortened muscles and connective tissues that require to be stretched and elongated on a regular basis, wearing a brace is counterproductive. Why? Ask yourself the following simple questions: [click to continue…]
How to Determine Your Resting Heart Rate
and it’s Role in Exercise
Resting Heart Rate
Your resting heart rate is a very simple indicator of your basic fitness level and gives you an insight into your cardiovascular health. It is best calculated when you first wake up, before you even get out of bed, take a shower and have a healthy breakfast.
Take you resting heart rate for a full minute for 3 consecutive mornings and average the numbers. If you can’t do it in the morning, make sure you slow down, rest and relax for at least 15 minutes before measuring your resting heart rate. A normal adult range will fall between 60 to 80 beats per minute. An athlete’s range will typically fall in a range between 35 to 60 beats per minute. The bpm will usually be inversely related to how good a shape you are in.
If you embark into an exercise program, your heart will become more efficient at pumping blood and your resting heart rate should decrease. However, your RHR is a great indicator of overtraining. [click to continue…]
Myofascial release treatment includes several manual techniques that are used to treat soft tissue disorders. Authors such as Travell, Barnes, Walther, Nimmo, Rolf, Leahy and Mock have developed their own treatments. Although different in their ways, they all try to reach a same goal: locate impediments to normal function in and around the myofascial structures and then remove them.
Diagnosis of myofascial lesions is based on a thorough history, an extensive exam that includes palpation, postural analysis, various ranges of motion, manual muscle testing and a battery of orthopedic tests. The involved muscles are palpated carefully to determine their integrity, feel for Trigger Points (taut painful palpable bands within a muscle), areas of induration (hardening), adhesions and fibrosis (scar tissue). Manual muscle testing helps the clinician better isolate the area of injury.
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