Category Archive: Stretching

Adding 3D “Fun”ction to Your Walk or Run: Part 1

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Now that warmer weather is finally here, we are all stir crazy to get outside and start having some fun in the sun. A simple and easy way to have fun in the sun with exercise is to start a walking or running program. In the spring and summer months you’ll see walkers or joggers on the lakefront, in the parks, on the sidewalks, along a forest or preserve trail, and sometimes even in the streets. Because walking and running are inherently familiar to most of us, we don’t often think outside the box and try to incorporate ways to make it better or safer. So today we will not only review some basics, but we will show you how and why to add a 3D component to not only your walk and run but also to your pre-activity warm-up and post-activity stretching routine. (more…)

Active Lifestyles and Achilles Tendinitis

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Have you ever experienced pain or swelling in your Achilles heel after prolonged activity? Though the Achilles is the strongest tendon in the body, it’s still susceptible to injury. Achilles tendinitis is an overuse injury of the Achilles tendon, which is the tendon that connects the calf muscles at the back of your lower leg to your heel bone. It is a common condition in endurance athletes and other athletes who put repetitive stress on their feet and Achilles tendon. Here are some of the common causes, symptoms, and ways to manage the pain. (more…)

Toe Walking Toddlers: Is it Normal?

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Editor’s Note: Today’s post is written by Pam Lasky, PT, DPT, pediatric physical therapist and Pediatrics Program Manager.

Facebook, Twitter, and various blogs have made raising kids today a whole new ball game. We are inundated with new baby photos, “my child rolled at 2 months” Facebook statuses, and the baby genius who is walking, talking, and riding a bike by 12 months. As a physical therapist who works with a wide variety of children, I am constantly being asked what the “norms” are.  I wanted to take this time to address one of the most common questions I receive as a pediatric physical therapist. (more…)

The Bump on Your Shin: What It Is and What to Do

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As an athletic trainer that works with young, active populations, I get a lot of questions about injuries– some more common than others. One of the more common questions I get– especially adolescents – is “What is this bump below my knee?” The answer is almost always Osgood-Schlatter disease – a condition that sounds like the end of the world, but isn’t anything to lose sleep over. (more…)

It’s All in the Hips: Part 3

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So here we are, three entries deep into the “It’s All in the Hips” saga. We’ve covered gluteus medius and its role in stability. We’ve also talked about the gluteus maximus and its importance in power production. Today, we’ll take a journey to the front of the hips to talk about the hip flexors. (more…)

5 Ways Mobile Apps Can Improve Your Health

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The phone that you’re carrying around in your pocket has more computing power than was available to NASA when the first men were sent to the moon. It can help you keep up with work, take amazing photos at a moment’s notice, and even allow you to talk to someone face-to-face on the opposite side of the planet. While a lot of us are familiar with how phones and new apps can help increase productivity (or hinder it *cough* Angry Birds *cough*), a lot of people don’t realize that there are ways to use your phone to improve your health in 5 key areas. (more…)

This entry was posted in Endurance, Fitness, General, Injury Prevention, Nutrition, Stretching. Bookmark the permalink.

Strengthen and Stretch: It’s what the Glutes and Piriformis Need

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When most people picture running, they think “Chariots of Fire.” They see long, forward strides (and maybe a pretty cool soundtrack). In reality, a long distance runner’s main thrust happens behind his or her body. Distance running performed properly is a pushing motion from when the mid-foot strikes the ground. This pushing contributes to the tightness and soreness that can affect the gluteal complex and piriformis muscle. The piriformis muscle lies underneath the gluteus muscle, or buttock. When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica. (more…)

IT Band Syndrome: The Top 5 Causes and Solutions

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Running season has arrived and a lot of you wanted to hit the ground running, but instead, you hit the ground hurting…hurting on the outside of your knee. If that’s the case, you could have iliotibial band syndrome (ITBS) or IT band syndrome for short. IT band syndrome is an overuse injury that is common in endurance athletes like runners and bikers. It affects a tissue that runs from the side of your hip all of the way down past your knee. Most of the time, the inflammation manifests itself as pain on the outside of the knee. It can be incredibly painful and is typically a frustratingly stubborn injury to deal with. (more…)

5 Free and Easy Solutions for Plantar Fasciitis

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Plantar fasciitis can be a real pain in the foot. Plantar fasciitis is the medical term for inflammation of the plantar fascia, which is the connective tissue that runs along the bottom of your foot. If you’ve ever had pain in the bottom of your foot with the first few steps out of bed in the morning, you’ve probably had some experience with this painful condition. (more…)

Hip Flexor Tightness in Distance Runners

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Now that spring is here and it is beautiful outside, a lot of runners really begin to build their mileage. When this happens, I usually start to see a lot of hip flexor pain and tightness. This problem is really common in distance runners. Tight hip flexors are a major cause of many posture problems. In runners, it is mainly caused by repetitive use and weak glutes. In people who sit a lot, well, it is caused by sitting a lot. This posting covers what to do if you are running a lot. (more…)

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