Utilizing foam rollers has become very popular lately as a means to increase flexibility and reduce muscle soreness. The technique is known as self-myofascial release (SMF). Additional benefits include enhanced muscle recovery and increased movement efficiency. SMF is ideal for people who tend to have poor posture and/or employ repetitive movements daily which increase muscular stress. Poor posture and dysfunctional movements over time tends to cause adhesions or scar tissue within muscle tissue which can lead to muscular imbalance. Thus, the primary benefit of employing SMF is to alleviate soft tissue adhesions (also known as "trigger points" or "knots") in order to restore optimal muscle function. The pressure of the body against a foam roller can inhibit muscular tension and thereby allow hypertonic muscles to stretch more optimally. It is recommended that you should use SMF as a method to warm-up your muscles prior to working out before dynamic stretching. Investigate particular sore areas of the body while lying on the foam roller and then spend between 30 seconds to a minute on these spots without movement. The objective is to relieve possible trigger points. Be sure to slowly roll over the lengths of each muscle. To summarize, the benefits of using a foam roller are the following: - Correct muscle imbalances
- Facilitate optimal muscle stretching
- Increase muscle relaxation
- Improve joint range of motion
- Improve neuromuscular efficiency
- Enhance muscle recovery and reduce soreness
- Reduce trigger point sensitivity
- Reduce muscular hypertonicity
- Decrease muscular stress
Knee pain is usually the result of stiffness brought on by inactivity or immobilization of the knee joint. Many who suffer from osteoarthritis complain of joint stiffness and pain. Knee pain is especially felt when bending over or squatting. So what can one do to alleviate stiffness and the accompanying pain that results? Losing body weight will certainly help to reduce the load placed on the knee joints. Each pound of body weight lost subtracts four pounds of pressure on the knee joints. Performing joint movements will certainly help lessen joint stiffness. Exercise will help to lose body weight and increase joint mobility. As a result, exercise can also bring relief from pain. The key is to perform exercise on a consistent basis (i.e., at least 3 times per week). Since exercise initially tends to cause knee pain, most people would rather avoid it. But this is a mistake! Not being active will only exacerbate stiffness, pain and immobility.
So what exercises should you do to bring about relief from knee pain? Any low-impact aerobic exercise such as swimming, biking, walking, and water aerobics are ideal. Aim for 30 minutes of low-impact aerobic exercise on most days of the week. Strength training is also highly recommended. Try Tai Chi, yoga and exercises like leg extensions and leg curls. Stretching every day is essential to reduce joint and muscle stiffness. Perform quad, hamstring and calf stretches daily. Be sure to hold each stretch up to 30 seconds and repeat two to four times. Refer to the exercise portion of this blog for how to perform certain stretches. Most importantly, listen to your body and know your limits! Never push through bad pain! Apply an ice pack to an aching joint for up to 15 minutes to reduce inflammation. Taking a nice hot bath may also relieve sore joints.
What I've found with the majority of my clients is that they're not getting enough sleep. It becomes very apparent when, for instance, a client feels sluggish and yawns during the exercise session (!). Not giving your body and mind the needed recovery time via sleep is a recipe for disaster in terms of losing body weight. In fact, I would go so far to say that the time working out in the gym is virtually wasted if there is a lack of sleep. In essence, sleep is what the body and mind need to recover from the day's events and to feel refreshed and more energized upon waking up. Getting adequate sleep (e.g., 7 to 8 hours) is just as important as nutrition and exercise in staying healthy and fit. There is a growing body of research that indicates that lack of sleep is a contributing factor for the obesity epidemic that is plaguing our country. Hormones such as leptin, ghrelin and cortisol are affected by sleep quality and quantity. Not surprisingly, all of these hormones are also involved in governing appetite. Thus, there is a correlation between lack of sleep and increased appetite. In other words, inadequate sleep makes you feel more hungry, especially for high-fat, high-calorie foods during the evening. What can you do to increase the amount of sleep you're getting? Start by watching less television at night and restrict the amount of time spent on the computer. Need more reasons to get more sleep at night? Here's eight benefits of getting more shut-eye: - Better health (i.e., lessens the risk of heart disease, hypertension, heart attacks, diabetes, and obesity)
- Better sex life (i.e., increases energy and testosterone levels)
- Less pain (i.e., may increase pain threshold)
- Lower risk of injury (i.e., lessens the risk of auto accidents)
- Better mood (i.e., less likely to be cranky or uptight)
- Clearer thinking (i.e., improves cognition, attention and decision-making skills)
- Better memory (i.e., increases the brain's ability to store memories)
- Stronger immunity (i.e., lack of sleep may make you more susceptible to getting sick)
Knee pain is the most common complaint for people, especially among overweight and/or older adults. In the case of overweight people, the increased load-bearing that's needed for the knee joint can cause knee pain. In the case of older people, knee pain can be a result of osteoarthritis, a degenerative joint disease. In either case, the result is usually inflammation caused by joint aggravation. Inflammation is what causes joint pain. Swollen tissue presses against nerve endings, causing the sensation of pain. Accompanying the inflammation is stiffness and local tenderness at the joint. The management of acute or chronic knee pain entails the acronym PRICE: - P= Protect the knee (use padding to prevent further injury)
- R= Rest the knee (expedites the healing process)
- I= Ice the knee (reduces swelling if applied as soon as possible)
- C=Compress the knee joint (use a brace or wrap to reduce swelling and to keep the joint in alignment)
- E=Elevate the knee joint (reduces swelling by propping the joint on a pillow or foam roller)
Over-the-counter (OTC) medications can be used to manage knee inflammation and pain (e.g., Aleve, Advil, Motrin). In addition, Tylenol can be used to control knee pain although it is not as effective in reducing inflammation. Set up an appointment with a doctor or orthopedist if PRICE and OTC medications fail to lessen knee pain in a week. X-rays and/or CT scans (to detect possible bone fracture or dislocation) or an MRI (to detect possible ligament or tendon injury) may be warranted depending on the nature of the pain and range of motion of the knee joint. In addition, fluid may be drained from the bursae, fluid-filled sacs which cushion the joint, to lessen inflammation and joint pain. Knee pain as a result of osteoarthritis (OA) is a chronic condition since inflammation is persistent due to cartilage degeneration. Activity usually increases knee pain and prolonged sitting results in stiffness. Treatment entails either taking OTC or prescription medications. Joint injections of hyaluronic acid (e.g., Synvisc-One) can relieve chronic pain from OA. Severe cases of OA may require narcotic pain medications or knee joint replacement. After treatment, you can prevent further pain by: - Losing bodyweight (reduces force impact on the knee joint)
- Periodic stretching (reduces tendon tightness)
- Water exercise (buoyancy reduces force impact on the knee joint)
- Wear a brace , compression or knee pads when active
Coffee is one of the most consumed beverages worldwide so it's really not at all that surprising that researchers have been studying its effects on the human body. As such, much information has been discovered regarding coffee's benefits and possible negative effects. The Pros of Coffee Consumption:- Coffee contains antioxidants, vitamins and minerals
- Research has indicated drinking coffee may reduce the risk of diseases and ailments including:
* Parkinson's * Alzheimer's * Type-2 diabetes * Gallstones * Some cancers (e.g., oral, colon, skin, esophageal, pharyngeal, breast, prostate) * Asthma attacks * Heart rhythm problems * Strokes * Liver cirrhosis- Coffee may increase pain threshold
- Coffee is a stimulant which heightens focus and motivation
The Cons of Coffee Consumption:- Excessive coffee consumption can affect normal sleep patterns
- May cause auditory hallucinations
- Hampers absorption of some vitamins and minerals (e.g., magnesium, zinc, iron)
- Can raise blood pressure
- As a mild diuretic, coffee can lead to dehydration and the depletion of water-soluble vitamins B and C as well as some minerals (e.g., calcium, iron, zinc)
- Coffee can stain the teeth
- The acidity in coffee can aggravate heartburn
- Coffee is a crop which is heavily sprayed with pesticides
For your information, the following is the average caffeine content per cup (in mg):- Drip coffee: 115-175
- Expresso: 100
- Brewed: 80-135
- Instant: 65-100
- Decaf, brewed: 3-4
- Decaf, instant: 2-3
The benefits of caffeine are numerous in regard to your workouts. Taking caffeine prior to a workout can increase endurance, allowing for more reps, sets and longer sessions. This increase in volume can lead to larger muscles in the long run.
Caffeine's effect on the body is via the central nervous system (CNS), causing an increase in your pain threshold. End result: it becomes easier for you to push through those extra reps, extra sets, and extra cardio intervals.
Caffeine may also increase muscle strength due to those extra reps performed. Another benefit of caffeine is its characteristic of increasing lipolysis, or fat breakdown. The fat can serve as a much needed fuel source during hard training, allowing for more calories to be burned.
Caffeine taken post-workout can increase glucose uptake from the blood into your muscles. This means your muscles can recover faster and glycogen recovery in enhanced. An increase of glycogen into your muscles enhances muscle size due to its hydrophilic (water-pulling) effect.
More is not better when it comes to caffeine intake. Overindulging in caffeine can cause insomnia, overexcitabilty, restlessness, muscle twitching, etc. If you experience any of these symptoms, level off the amount consumed. In this case, less can actually be more--smaller amounts may be more effective in promoting increased endurance, strength and muscle mass. You need to consume an amount relative to your bodyweight (i.e., 3-6 mg per kg bodyweight) at the right times (i.e., pre-workout, post-workout). The full effect of caffeine can last 2-3 hours and diminishes within 12 hours. Caffeine in liquid form (e.g., coffee, energy drinks) will be absorbed within the body faster than in pill form.
There are commonly-held beliefs regarding caffeine that are myths:
MYTH: CAFFEINE CAN SOBER YOU UP
Caffeine does not sober you up but rather makes you become an alert drunk.
MYTH: CAFFEINE MAKES YOU DEHYDRATED
The reality is that caffeine does have a mild dehydrating effect within the kidneys but the increased urination is mostly caused by increased fluid intake.
MYTH: CAFFEINE IS ADDICTIVE
Caffeine is not addictive in and of itself--rather it's the morning ritual of drinking coffee that makes it seem addictive. Nevertheless, caffeine is a drug which, when taken in large amounts and then stopped, can cause withdrawal symptoms such as headaches and irritability.
The benefits of massage far outweigh any risks involved. One should not think of massage as merely an indulgence. Getting regular massages is a smart complement to weight training as it facilitates the recovery process and helps to maintain joint and muscle flexibility. A recent study has found that post-exercise massage decreases inflammation and could enhance muscle growth. The decrease in muscle soreness that occurs after a massage is indicative of massage having an effect in reducing inflammation. There is also evidence that massage may boost mitochondrial activity within muscle cells. The mitochondria are the energy factories within cells. Healthy muscle cells contain more mitochondria in order to allow more oxygen to be utilized for needed energy. Thus, massage is beneficial for muscle recovery (by reducing inflammation) and muscle growth (via increased mitochondrial activity). Here are more of the benefits of massage therapy: - Improves sport performance
- Reduces muscle stiffness and increases flexibility by loosening bound fascia (i.e., adhesions caused by scar tissue)
- Improves relaxation
- Reduces blood pressure
- Increases joint range of motion
- Improves blood flow
- Reduces heart rate
- Reduces cortisol levels (a hormone which responds to increased stress)
- Reduces anxiety
- Improves mood
- Increases blood circulation which enhances muscle nourishment and waste produce removal into the lymphatic system
- Reduces muscle ache
- Strengthens the immune system by flushing toxins into the lymphatic system
- Improves skin health by increasing suppleness and regulating oil production
- Speeds healing from surgery and reduces scar tissue appearance
What's not to like about massages. My advice: seriously consider getting yourself regular massages for better health!
Because yoga incorporates stretches it has been found to be quite healthy for the body and for the back in particular. For instance, yoga can reduce back pain symptoms and improve functionality. The benefits of yoga are largely attributed to the physical benefits of stretching and strengthening muscles. Here are just some of the possible benefits of yoga: - Promotes relaxation
- Reduces stress
- Improves balance
- Improves posture
- improves muscle tone
- Improves coordination
- Builds strength
- Improves body awareness
- Burns calories (esp. power yoga)
- Reduces body weight
- Improves breathing pattern
- Reduces blood pressure
- Reduces blood glucose levels
- Reduces cholesterol levels
- Boosts endorphin release (endorphins are chemicals which make you feel good)
- Relieves depression
- Improves sex life (e.g., cobra pose increases blood flow to the pelvis, potentially enhancing sexual function)
- Enhances sleep quality
- Boosts energy levels
- Improves concentration and ability to focus
- Increases endurance
- Increases flexibility
- Raises testosterone levels which raises libido (and yes, once again helping to improve one's sex life)
- Decreases cortisol (a stress hormone)
The following are good suggestions on how to care for aching muscles after a hard workout without the use of medications: - Take a hot bath with epsom salts.
The hot water helps to soothe aches and pains as well as reduce joint stiffness. The epsom salts help to flush toxins away from the body. - Get periodic deep-tissue massages.
The massage should apply adequate pressure and friction into the sore muscle tissue in order to release lactic acid buildup. - Stretch as soon as possible after your workout.
Stretching is one of the best ways to relieve muscle tension within the body and reduce muscle soreness days after a hard workout. - Perform light cardio such as walking or biking.
Doing aerobic exercise helps to increase blood circulation and therefore enhance waste product removal from sore muscles as well as increase nutrient delivery into muscle tissues. Cardio may also reduce muscle soreness days after a workout. - Perform light weight training the day after your hard workout, targeting the same muscle groups.
This may enable your muscles to recover faster as delayed onset muscle soreness (DOMS) begins to develop. - Increase your water intake.
Drinking more water enhances the flushing out of lactic acid, a waste product of exercise.
As we all know, mornings are the time when the joints of the body are most stiff as a result of not being warm. But this should not preclude you from striving to stretch out those stiff joints in the morning before getting on with your day. Here's the key: warm up those stiff joints first before stretching. How? Take a nice warm shower or bath after rising out of bed in the morning. This will allow more pliability of the joints prior to stretching them. Stretches for the Back, Hips and Knees: Hamstring stretch:- Lie on your back with your left knee bent and your left foot flat on the bed
- Bend your right knee and place your hands behind your right thigh
- Lift your right leg and straighten it as much as possible while pulling the leg toward your chest
- Hold the stretch for up to 30 seconds before slowly releasing
- Repeat the stretch on the left leg
- Repeat the stretches 2 to 3 times for each leg
Hamstring/Lower Back stretch:
- Lie on your back with both knees bent and your feet flat on the bed
- Place your hands around the right knee and gently pull the knee toward your chest
- Hold the stretch for up to 30 seconds before slowly releasing
- Repeat the stretch on the left leg
- Repeat the stretches 2 to 3 times for each leg
Piriformis stretch:- Lie on your back with both knees bent and your feet flat on the bed
- Cross your right ankle on top of your left knee
- Wrap your hands behind your left knee and gently pull your knee toward your chest
- Hold the stretch for up to 30 seconds before slowly releasing
- Repeat the stretch on the other side
- Repeat the stretches 2 to 3 times for each leg
Stretches for the Shoulders and Chest: Shoulder stretch:- Lie on your back with both knees bent and your feet flat on the bed
- Raise both arms toward the ceiling with your palms facing each other
- Raise your shoulder blades off the bed while keeping your arms straight
- Hold the stretch for up to 15 seconds before slowly releasing
- Repeat the stretches 2 to 3 times
Doorway stretch:- Stand about 2 feet away from the doorway
- Place your hands at shoulder height on either side of the doorway
- Bend your elbows as you lean your body into the open doorway
- Hold the stretch for up to 15 seconds before slowly releasing
- Repeat the stretches 2 to 3 times
Rear Shoulder stretch:- While standing, bring your right arm across your chest without bending your right elbow
- Bend your left arm and place it over your right elbow
- Gently pull your left arm toward your body
- Hold the stretch for up to 15 seconds before slowly releasing
- Repeat the stretch with the left arm
- Repeat the stretches 2 to 3 times for each side
Stretches for the Hands and Fingers: Towel squeeze:- Roll up a small workout towel
- Squeeze the towel in one hand
- Hold the squeeze for 5 seconds and then relax
- Repeat 10 to 15 times with each hand
Finger extension:
- Take a rubber band and place it around all five fingers of one hand
- Gently spread your fingers apart as much as you can
- Hold the stretch for 5 seconds and then relax
- Repeat 10 times with each hand
|
RSS Feed