Short on time and contemplating skipping your warm up? Don’t do it! A warm-up gets your body prepped for the hard work you’re about to do and helps to prevent injuries. You wouldn’t want to be stuck on the sidelines because you were “too busy” to bother with warming up, would you?
You’re heading out the door for a run. Got your keys? Check. Water bottle? Check. Phone in case of emergency? Check. Headphones? No? You better go back and get them!
A recent study showed that exercising to fast paced music, 120 -140 beats per minute, increased endurance and athletic performance in general. The study focused on a group of young men exercising on stationary bikes. When the music they were listening to increased in tempo, so did their speed. While there are no definite scientific reasons as to why this phenomenon occurs, there are a range of theories. The interplay of music and exercise crosses into many scientific domains from physiology to biomechanics to neurology. Each field has their own theory. Read More
Low back pain is one of the most common reasons for consulting a physician, second only to the common cold. Despite little supporting scientific evidence, bed rest was considered the primary treatment. But in a recent article entitled “Bed Rest is No Longer the Best Option for Back Pain”, Physiotherapist Sylvia Ho explains how and why the approach to treating back pain is changing to emphasize active recovery over rest.
“Over the years, studies have emerged showing that bed rest of any duration is not effective for low back pain and that it often delays recovery. In fact, other than delayed recovery, prolonged bed rest can also have detrimental effects on the body. Patients with prolonged bed rest may end up with osteoporosis (bone calcium loss), muscle wasting due to muscle protein loss, deep vein thrombosis and undesirable psychological effects.” Read More
In recent years athletes, like Chicago Bulls’ Derrick Rose, have been seen sporting strips of tape on their neck, back, arms, legs and more. To many, this tape looks merely decorative, but it is actually much more important than that. This tape, more specifically called Kinesiology Tape or K-Tape, is used as part of part of injury recovery and pain treatment. With the NBA Playoffs right around the corner, players can’t let any sort of pain or injury slow them down, so we may see more and more players wearing K-Tape out on the court.
How K-Tape Works
K-Tape is an elastic cotton strip with an acrylic adhesive. The tape is thin and extremely stretchy, some brands even claim to stretch 140% of its original length. This elasticity is the key component of K-Tape’s ability to treat athletic injuries and pain while still allowing full range of motion. The K-Tape is stretched before it is applied to the patient’s problem area, and the “recoil” of the tape creates a pull on the muscle or skin being treated. This creates a bio-mechanical lift that slightly raises the skin away from the soft tissue underneath. This lift allows for more blood to move to the injured area. This blood flow decreases inflammation and speeds recovery. Read More
Spring Marathon Season is now in full swing. Seasoned and rookie runners alike have been prepping training for months for these long runs. It takes commitment, perseverance and some major willpower to make it to the finish line. Whether you’re running the famous 26.2 miles in Boston or the grueling mega marathon of 135 miles in Brazil, here are some little marathon tips you can do to make the best of your run.
Before: Train for Success
Taper training.While it may seem counterintuitive to lessen your mileage as you get closer to the race, it is the best way to prepare your body. Don’t push yourself too hard right before the race. It’s best not to exceed 40 percent of your peak weekly mileage the week leading up to the run. Keeping your training light that week will leave you craving a long run on race day, which is exactly what you want. Read More
The phrase “shin splint” is typically used as a generic term to describe pain in the lower leg, either on the medial (inside) or lateral (outside) side of the shin bone. This pain usually begins as a dull ache that can’t be pinpointed; it can be felt along the entire region where the muscle attaches to the bone. However, true shin splints symptoms occur at the front inside of the shin bone and can arise from a number of causes—but are actually quite rare. Most diagnosed shin splints are caused by a number of conditions, such as tendonitis, periostitis (inflammation of the membrane covering the bone), or a stress fracture. Considering that the placement, causes, and treatment of these three injuries are often the same, the term “shin splint” became a simple way to label the injury. Read More
Muscle pain can be annoying. Whether that pain is from muscle soreness or an injury, stiff muscles and dull pain can slow you down. Myofascial release can be an effective option to relieve the pain and get back to life as normal. This treatment involved putting gentle pressure on specific body locations to restore range of motion and ease pain. While bigger tools, like the foam roller, are used to relax and relieve larger body areas, the Lacrosse Ball is perfect for targeting smaller painful trigger points.
What Are Trigger Points?
Trigger points are also known as myofascial points. These spots are located on specific spots on your muscle and the surrounding tissue. These trigger points are one of the most common sources of referred pain. This means that when the trigger points are pressed or activated, pain is felt somewhere else in the body. For example, you may have a trigger point in your foot that causes pain in your ankle. Read More
Standing desks may seem like just another office trend, but they are gaining more traction nationwide. In 2011, the CDC conducted a study on the effects of this new trend and found many benefits for getting up out of your chair and onto your feet. From eased neck pain to reducing risk of diseases, advocates swear by these tall desks.
Ease Muscle Tension
Many office workers who spend most of their day at a desk complain of neck, shoulder or back pain. This pain is often caused by improper posture. Slouching over a keyboard can lead to hunched shoulders. This constant tension can cause tight back and shoulder muscles that ache even after the workday ends.
Improper desk setup can also lead to muscle aches and pain. Straining to see a monitor that is too far away or tilted at an incorrect angle can lead to neck strain and improper spine alignment. Improper keyboard height can also cause tension in the shoulders from having to put the arms in an awkward angle in order to type effectively. Read More
Frozen shoulder, also called adhesive capsulitis, causes pain and stiffness in the shoulder. Over time, the shoulder becomes very hard to move. The condition leads to a one-two-three punch of pain, lost movement and, usually, a months-long recovery. Frozen shoulder occurs in about 2% of the general population. It most commonly affects people between the ages of 40 and 60, and occurs in women more often than men.
The CrossFit Games bring athletes from all around the world together to compete for the title of Fittest on Earth™. The athletes are challenged over a multi-day period and consistently push themselves to the limit on every workout. These challenges are comprised of a range of functional movements performed at high intensity that serve as the foundation of CrossFit. In previous years, workouts have consisted of deadlifts, muscle-ups, toes-to-bar, burpee box jumps and more. CrossFit prides itself on comprehensively testing the 10 aspects of general physical fitness. Because of this, there is a strong level of confidence that the top competitors in the Games truly do represent the fittest athletes on earth.
All of this intense training and the grind of daily activity can take a toll on athletes’ bodies. Sometimes pain or an injury can affect an athlete’s performance or keep him/her from reaching their competitive goals. This is where Airrosti comes in. As head of Athlete Services—providing athlete recovery services and injury treatment for the 2014 Reebok CrossFit Games—Airrosti helps athletes rapidly recover from injuries and return to competition quickly, safely, and pain free. Read More