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When you run and at the same time feel a throbbing pain at the front portion of your knee, then you are more likely suffering from runner’s knee or that which is otherwise referred to as “Chondromalacia of the patella” which means “chronic malady of the kneecap”.
The condition is common and concerning the American population alone, there are about 40 million people who are afflicted by the complaint. The injury is popularly characterized by the deterioration or degeneration of the patella or the cartilage portion that is situated at the rear of the kneecap. The term runner’s knee has been further used simply because the disorder typically affects a lot of runners.
Studies show that one in every five runners is afflicted by this knee problem in a period of 12 months. Other individuals who are really prone to this knee injury include the soccer players, cyclists, tennis players, rowers, and those rugby players. Basically, their sports submit the knees to constant and severe stress. Thus, it is important to be acquainted with the runners knee treatment.
The pain brought about by runner’s knee is so excruciating that you will feel annoyed and bothered. The pain may subside for a few days but eventually, it will reoccur. If the damage gets so severe, it may mean the permanent inability to play your sport or engage in the strenuous activities. Don’t allow yourself to succumb to early retirement in the use of your knees. Address such concern at once before everything gets too late!
The Top Causes of Runner’s Knee
Through time, experts have unraveled the top causes of runner’s knee. Even if you are not a runner, you can be prone to the condition provided that you qualify for the following causes.
Overexertion or overuse.
The prolonged and hectic use of the knees without intervals can cause the damage to the cartilage. Take note that any physical activity such as training or work out that is done without pausing can wear out the cushioning effect of the cartilage and therefore cause the pain in the kneecap.
Misaligned knees and flat foot.
Inherent or natural abnormalities make you more prone to acquiring runner’s knee.
Lack of strength and flexibility.
Strong muscles play a vital role in the elimination of runner’s knee. Your knee joints and muscles must be able to cope up with the stress that is heaped onto the knees. A bigger pelvis can also lead to more loose ligaments and weaker muscles. The same holds true for the overweight people.
Faulty shoe design.
When choosing a type of footwear, be sure to get something that provides more cushioning and support.
With tons of patience, ample medical help and common sense, you can win the battle against runner’s knee. There are a couple of treatments that need to be administered.
The first thing you need to do to get started on your post-holiday exercise program is organize a support group. Let your friends and family know your intentions and solicit their support. Next, find a gym, an exercise DVD or scheduled group classes you can attend; or ask a neighbor or friend to join you on schedule walks around the neighborhood or mall. In short–join forces with others. For more tips on joining forces and starting a support network, read magazines like Men?s Health, O the Oprah magazine and Self magazine.
Next, get your body moving. You can do this by doing traditional exercises or starting smaller with house cleaning activities like mopping and vacuuming. Keep your exercising interesting. Crank up some tunes and have an indoor dance party with your kids. Find a local indoor pool and go swimming. Time flies when you?re having fun so make exercising fun. Read magazines like Real Simple, Woman?s Day and Parenting for ways to incorporate your kids into your exercise program and how to keep things fun.
While recent studies show most people only gain a few extra pounds during the holidays and not an absurd amount of weight, the effect of a small amount of weight can be just as serious. Do not fall into the thinking that a few pounds are nothing to worry about.
One great strategy that will help you lose weight and improve your health is to add more fruits and vegetables to your diet. Not only are fruits and vegetables low in calories but they also supply your body with much needed vitamins, minerals and anti-oxidants. Food magazines like Cooking Light, Cook?s Illustrated and Every Day with Rachael Ray offer many healthy recipes.
Just 20 to 30 minutes of exercise performed 3 to 4 days per week is sufficient to achieve noticeable improvements in your health. Magazines like Self, Women?s Health, Fitness and Shape offer readers helpful guidelines on choosing exercises.
Deciding today to take a proactive approach to your health and your weight is the most important first step you can make to a healthier and thus happier you.
Physical Benefits – CrossFit is great for kids because of the wide variety of disciplines it involves, from weightlifting to calisthenics to gymnastics. Kid’s brains are like little sponges, itching to make neurological connections and adaptations. These connections in the brain are made in response to stimuli. The more kids can be exposed to when they are young, the more connections and capacities they develop and retain for the rest of their lives. Think of friends you have who did not play sports growing up, unless they have consciously worked at it as an adult, they are probably still somewhat uncoordinated.
On the other hand, people you know who trained regularly in athletics growing up have a capacity to take on new things still as adults and display efficient and effective movement with their bodies. It’s always best to consider working with crossfit personal trainers in the Tampa Bay area, or where ever you may be, to achieve the level of fitness for you or your kids. Emotional Benefits – CrossFit is similar to sports and martial arts in how it can develop children on an emotional level. In my program we work with kids on sportsmanship, leadership, teamwork, listening skills, self-discipline and manners. These are all skills, though not physical, that will help kids become successful later in life.
In addition, I see a noticeable difference in the confidence level of children who have been doing CrossFit. As their bodies get fitter and their abilities expand, children generally become more physically active and less self-conscious in other athletic situations. I have also seen children lose considerable amounts of weight, resulting in a major change in body image and a big boost in self-esteem. This is especially important and beneficial in the pre-teen years. The truth is that the very same methods that are used on the world’s greatest athletes to make them perform at their best are the same methods that will help us attain the goals we just stated above.
There is no way that the majority of the people out there can lift as much or as well, as an Olympic Athlete. That’s why they are called “Olympic Caliber Athletes.” What we CAN do is to scale the exercises to ANYONE; from kids to Grandparents- EVERYONE has a level at which they can perform at CrossFit Tampa. We program the exercises to challenge the best athlete at the gym; but that doesn’t mean that its set in stone. You can adjust the weight or the number of reps down to your level at no consequence and don’t worry; you won’t be the only one.
We help you set your own intensity to accommodate any fitness or comfort level. The exercises don’t change, the way you lift doesn’t change and the methodology doesn’t change. The weight, reps and intensity, though, adapt to you. The CrossFit method can work for anyone. Whether you see yourself in one of the categories below, or in a category all your own, we are confident you will benefit from our workouts.
So you have been diagnosed with sciatica and even though your doctor explained to you about the condition, you have come looking for a bit more information on sciatica.
Lets start with the basic question on most peoples mind, what is sciatica? The general term used for pain being felt along the sciatic nerve is sciatica. This pain is usually described by patients as a sharp electric shocking type pain that starts in the buttocks and travels down the back of the thigh and leg. Most often caused by a herniated disk, there are also other causes. When diagnosing sciatica symptoms a MRI scan is most often taken to help with this process. If your MRI shows a herniated disk make sure to get referred to a spine specialist. A spine specialist can look over your X-rays and be able to recommend the proper course of treatment.
Some signs and symptoms of sciatica are:
A cramping sensation of the thigh
Shooting pains from the buttock, down the leg
Tingling, or pins-and-needles sensations in the legs and thighs
A burning sensation in the thigh
Maneuvers such as squatting, coughing or sneezing worsen the sciatica symptoms that the patient is having. The cause of the worsened sciatica symptoms is the jerking motion adding pressure that is being placed around the nerve.
I mentioned earlier that sciatica is not always caused by a herniated or slipped disk. Some other causes of Sciatica could be:
Iliolumbar Syndrome: This is simply inflammation or a tear of the ililumbar ligament. This is the back of your pelvis and it extends from the spine to the iliac crest.
Lumbar Facet Joint Syndrome: The pain coming from the joints in your back with this particular symptom can cause Sciatica like symptoms along with pain and discomfort. Just like the knee and elbow can get inflamed and cause pain, the facet joint is like any other joint in your body and follows these same rules.
Lumbar Spinal Stenosis: This is the narrowing of the spinal canal causing sciatica type symptoms. Disk problems and arthritis of the spine can cause this narrowing.
Piriformis Syndrome: Simply put this is pain caused by the Piriformis muscle that may be in spasm, inflamed, or irritated. Located in you buttock and laying right on top of the sciatic nerve as it exits the spine down your leg. When this muscle is inflamed, irritated or in spasm it will cause pressure on the sciatic nerve causing the sciatica like symptoms.
Sacroiliitis: The joint where your hip meets your spine is called the sacroiliac joint. When your sacroiliac joint becomes inflamed it is known as sacroiliitis. Sciatica type syndromes can be felt due to inflammation caused by arthritis or traumatic injury. Anesthetic injections or anti-inflammatory medications can take away the pain.
Being extremely uncommon in younger patients sciatica can still affect most anyone. Most people who suffer from sciatica are in the age range of thirty to fifty. Most often back injury or over exerting the back will bring on a sudden onset of sciatica.
It is only natural, most people want to look their best, and exercising their stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?
First of all it is important to note that the best stomach exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn’t going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.
When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section.
Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.
Some people consider the best stomach exercises to be included in a Pilate’s workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate’s workout will work the stomach muscles either directly or indirectly. These exercises can be found on the internet, either the exercise itself or video’s that can be purchased.
Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.
Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person’s body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.
Both of them is the right answer but not in that order. It also depends on how much damage you have done to it. Most tears will get better with just rest and exercise but any serious partial tear or full tear may require corrective before any therapy will help.
What is important with any type of torn rotator cuff treatment is to rest the muscle and let the injury begin to heal. Carrying on through the pain of a rotator cuff is likely to leave you needing surgery as you do more damage to the muscles, so rest is the first thing that you need to do.
Along with rest, you need to reduce the inflammation before you can think about starting any form of exercise. The rotator cuff is a group of muscles that help to stabilise the shoulder joint by pulling the head of the humerus into the socket of the shoulder. They are small but vital muscles that surround the shoulder joint forming a cuff of muscle that helps to support it, in doing so they run over and sometimes under the shoulder bones.
Any inflammation to these muscles can cause pain as the inflamed tendon can catch or impinge on bone. A classic example of this is the supraspinatus muscle which runs under the collar bone and the acromion of the shoulder blade. When this muscle become inflamed it can catch on the channel of bone and start to fray. Worst case scenario is that you could end up with a snapped tendon that would leave you needing shoulder surgery.
So you must let the muscles rest. This means avoiding any of the movements that are painful. If your job includes a lot of overhead movement you may need to modify how you work. If you spend the day sitting at a desk, you might need to rearrange your desk to avoid reaching or stretching movements with the damaged arm. It might even be necessary to take a few days off to rest the arm properly.
At the same times start to reduce the inflammation. This could be by using non-steroidal anti-inflammatory drugs such as Ibuprofen and by using ice packs on the damaged muscle to help to bring down the swelling. If symptoms persist you may need to have a cortisone injection into the muscle to combat the inflammation. Your doctor should be able to do this for you.
Once the muscle has begun to settle down you can begin simple exercises aimed at strengthening your rotator cuff muscles. Don’t go rushing to the gym thinking that any kind of exercise will do the trick. It won’t. Using weights before the muscle has healed properly is likely to cause more damage.
Rotator cuff exercises use little or no resistance when recovering from an injury. They will begin with gentle exercises that do not cause any pain. If you feel pain or discomfort when exercising stop immediately as this is an indication of further damage being done. It may be that you started exercising too soon.
And don’t forget, when your shoulder is fixed and back to its full pain free movement, don’t just give up on the exercises. Rotator cuff injuries are common but most of them can be avoided by keeping the rotator cuff muscles healthy so just take five or ten minutes a day to keep them happy.
If you are purchasing a treadmill then you need to make sure that you are getting the best one that you can for the amount of cash that you agreeably have available. There are different varieties around and it might be exceptionally befuddling if you don’t know where to get the best treadmills for sale. You can get some truly decreases in the event that you look carefully, just verify that it truly is the best treadmills for sale. Simply since a markdown store is putting forth a low value that doesn’t imply that you won’t get it even cheaper someplace else.
Like anything that is famous you can get some exceptionally great discounts on treadmills for sale at the moment, before you begin looking it is an exceptional thought to do a bit of exploration to figure out what machine is the best for you. if you begin searching for the best deals, then you may wind up purchasing one only in light of the fact that it seems to be offered for less than the others.
This could be an exceptional purchase yet you have to verify that it is not being sold shabbier since it is not mainstream or an untrustworthy treadmill dependent upon purchaser feedback. You can find new treadmills for sale at a markdown regardless of the possibility that it is a great model, yet you have to determine that you are getting the best machine, so it is an exceptional thought to attempt to discover what machine will be the best for you before you try to find the best costs.
There are numerous discount catalogs where you can discover a portion of the best new treadmills for sale at an exceptional markdown and they normally have an extremely great range available. In light of the fact that they don’t have the same sets back the ol’ finances as the major retail stores they can keep more treadmills in stock and offer them at a more level cost.
Even if you would rather buy your treadmill from an adjacent store it is still an exceptional thought to figure out from an index what is recognized the business cost keeping in mind the end goal to improve thought of what it may as well cost. An alternate place to find new treadmills for sale at a discount is at the online stores. They all the time have a great stock and have the ability to offer the machines very cheaply and there are many of them on the web. They are numerous choices for buying treadmills and it is an exceptional thought to look around before you choose which one you need buy so as to save cash and find the best treadmills for sale.
When I started taking Pilates instruction, I had been teaching the Alexander Technique for over twenty years. Within a few weeks – and a lot of very strenuous classes and very sore muscles – I could detect a noticeable strengthening of my abdominal muscles and an increase in core strength. A change in my appearance was noticed by friends and family. Over time, however, I found additional benefits very slow in coming and eventually, after almost two years, I stopped taking classes.
Later, I resumed Pilates instruction, this time with an Alexander Technique teacher who was also a certified Pilates instructor. This time, the Pilates exercises were still quite demanding, but were typically repeated only a few times each day. A lot more attention was devoted to my use as I performed the exercises. And my training was always accompanied with gentle reminders to use my Alexander knowledge as I did the exercises. Improvements in my functioning quickly followed.
From my own and others? experience with the Pilates Method and the Alexander Technique, I have come to the conclusion that both processes have great potential for improving our physical and mental well-being. And both, in my view, have limitations that are rarely addressed by their practitioners.
I?ll start with the method I know best – the Alexander Technique. It is my belief that the Technique is by far the most powerful method currently available to improve our conscious direction of ourselves. If you want to learn how to use your mental abilities to make immediate and useful changes in how your body functions, the Alexander Technique is the way to go. The Technique has been around for over a century and has a long history of helping people learn how to stand, sit and move with greater ease and efficiency. Countless performers have used it to improve the quality of their performance, and it has a well-deserved reputation for teaching people strategies for alleviating stress-related conditions such as back pain, stiff necks, tight shoulders and the like.
But the Technique does have limitations. First, it quite limited in its ability to alter the exceedingly complex and subtle physical restrictions that lie below the level of consciousness. In my experience, methods like cranio-sacral therapy are an ideal way to get at those kinds of restrictions. Second, and of relevance here, it can also be limited in changing deep-rooted structural imbalances. Because the Technique relies on mental direction rather than exercises, the pace of change tends to be gradual. On the one hand, this is a great strength of the Technique – it never pushes change too fast for the body to handle. But it also means that, in effect, it might take many lifetimes to eliminate large physical distortions.
Although oversimplified, I believe a car and driver analogy is helpful here. A good driver can try to get the best performance possible out of a car – with mis aligned wheels or defective brakes But unless the wheel alignment is corrected and new brakes are installed, there is nothing he can do to improve their functioning.
Pilates addressed himself to just that kind of issue in humans with his highly targeted exercises designed to correct specific physical imbalances and weaknesses. In my case, my abs were weak when I started with Alexander lessons some 30 years ago, and while their tone may have improved a bit over that time, they were still very far from having a good overall tone when I started taking Pilates classes. They certainly have a way to go, but I doubt that the improvement in their tone which I experienced – and the corresponding improvement in my core strength and overall quality of functioning – would ever have occurred if I had not resorted to Pilates training, or something like it.
Perhaps because of Alexander?s disdain for exercises, many Alexander Technique teachers still view them with some suspicion. There is sometimes a tendency to think that with enough lessons, the Technique will take care of everything.
Pilates instructors can also have their blind spots of course. From what I?ve seen and heard, they often do not spend nearly enough time and attention to the way their clients are using their bodies during exercises. They are sometimes guilty of believing that just because they tell a client to do an exercise a particular way, perhaps demonstrating what they want a few times, the client will actually be capable of doing it that way. In general, Pilates instructors have little or no concept of ?use? – Alexander?s term for the way in which we coordinate our posture and movements.
It?s my belief that the Pilates Method and the Alexander Technique can be very complementary ways of learning to improve functioning – that even a little experience with one can make learning the other far more efficient and effective.
Most people?s definition of the components of health known as Fitness and Vitality differ so much. However, it is imperative that one knows what these are to be able to set realistic goals for improving one?s balanced health. Note the word ?balanced?; that?s what life is really all about.
Now, before one begins an exercise regimen or work-out plan, suffice it to say that you have to know what it is you want to accomplish for the body as there are several elements to fitness and vitality.
Exercise scientists have identified nine elements that comprise the definition of fitness. The following lists each of the nine elements and an example of how they are used:-
- Strength – the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person)
- Power – the ability to exert maximum muscular contraction instantly in an explosive burst of movements (Jumping or sprint starting)
- Agility – the ability to perform a series of explosive power movements in rapid succession in opposing directions (Zigzag running or cutting movements)
- Balance – the ability to control the body’s position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)
- Flexibility – the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (Executing a leg split)
- Local Muscle Endurance – a single muscle’s ability to perform sustained work (Rowing or cycling)
- Cardiovascular Endurance – the heart’s ability to deliver blood to working muscles and their ability to use it (Running long distances)
- Strength Endurance – a muscle’s ability to perform a maximum contracture time after time (Continuous explosive rebounding through an entire basketball game)
- Co-ordination – the ability to integrate the above listed components so that effective movements are achieved.
Well, from the elements above, it is quite clear to see that when working out, we have to have some set goals in mind to attain a complete workout.
But no worries here are some suggestions:
- The Yoga Sun Salutations.
- The Use of Hindu Squats, Hindu Push-ups and Bridging.
- Super-Setting with the Ab-wheel, Pull-ups and Push-ups.
- A CHANGE IN YOUR DIET: This is the time to look into raw and/or properly cooked fruits, leaves, herbs and occasional root vegetables.
Of course, time and space can?t allow me to go into detail with each but; the choices above definitely will come in as extremely handy for increasing one?s fitness, vitality and overall health naturally and effectively.
Here?s to health.
In Friendship,
Foras Aje
If you are looking for home exercises to lose weight, you’ve definitely come to the right place. Exercising is a vital component of any weight-loss program. In fact, no such treatment can do without a regular workout routine. And you don’t even need a gym membership in order to shed a bit of extra fat.
Ideally, home exercises to lose weight should be regular and as intensive as possible. The more you workout, the more calories are burned. But remember that regularity is key here: you probably know it by now, how easy the excess fat tends to find its way back in no time.
Pushups – the humble pushup remains the easiest and the best weight-loss workout. It trains your chest, shoulders, triceps, abdominals and lower back. As you build more muscles, lots of calories are burned in the process and this is what makes you lose weight. No need of a gym.
Bodyweight Squats – This is a two-step workout. It’s an effective way to quickly burn fat. Here is how it goes. Stand straight with your hands crossed behind the head and your elbows sticking out on the sides. Slowly lower yourself, as if sitting on an invisible chair. As you bend your knees, lower your body as low as possible. Keep the pose for a few seconds, then return to the standing position. You can do up to 10 repeats.
Rope jumping – The jump rope routine has an interesting version: the invisible jump rope. All remains the same, except that you are jumping an imaginary rope.
In order to be effective, home exercises to lose weight must be combined with a healthy diet. The principle is simple: reducing your daily calories and fat intake while eliminating the extra that’s already found its way in your body.