It’s the third week of August, how are your wrists and forearms feeling!? Looser I hope! This week we will be doing a forearm twist. We have two bones in our forearms, the ulna and the radius, that help us to make that twisting, or supination/pronation, of the forearm. In between these bones are little muscles and when they are tight it’s difficult to make those movements with the arm. This stretch will assist in helping to loosen these muscles as well as the muscles connected to the radius.

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Week 2 of August is here! This week we will be doing a simple wrist flexion stretch. This movement will stretch the muscles through the top of the forearm and the top of the hand.

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Triathlons take more time to train for with needing to work on three different disciplines in the sport. It may seem overwhelming and like you don’t have enough time. It can be mind boggling thinking about how to actually fit it all in your weekly schedule. Planning ahead and setting goals are key, but also incorporating a few training techniques into your weekly workouts will help enhance your workout and help you feel ready for race day.

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Is it August already!? My goodness I can’t believe it! How has you’re summer been so far? Have you been keeping up with stretching your body while you do all these fun activities outdoors!? I hope so 🙂 Lets add some more stretches to what you’ve already been doing.

This month we are stretching out the wrists and forearms! So many of us overuse our hands and arms doing repetitive motions everyday, which can lead to tennis elbow or golfers elbow. Maybe you’ve heard of tendinitis? Maybe you actually have had one of these diagnosis’s yourself. It’s not a pleasant thing to experience and it can last several months or even years if you don’t address it. The stretches provided throughout this month are simple and effective and should be easy to make time for. It will help treat these ailments mentioned above, and also keep those muscles from developing the dreaded it is if you don’t have it!

This first weeks stretch is an extension movement. You will not need any props for this one.

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Recognizing the signs of Lymphedema

Are you recovering from a mastectomy or lumpectomy surgery? If so, have you begun to notice some new sensations in your arm? You may have feelings of swelling, heaviness, tightness, pain, burning sensations, limited motion in the arm, and/or numbness at the arm, shoulder or chest. These could be signs of lymphedema, an inflammatory disease caused by failure of the lymphatic system.

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I’ve written before about injury prevention for ankle sprains and knee injuries and I want to show just how effective a basic injury prevention program can be. This past year, Oak Park River Forest (OPRF) High School’s soccer program implemented an ACL injury reduction program known as the FIFA 11+. The FIFA 11+ is a warm-up program that focuses on correcting the most common faulty movement patterns seen in adolescent female athletes. Those faulty movement patterns – knees collapsing inwards, relying too much on your quads, ankle instability, etc – can lead to all of your common soccer injuries like ankle sprains, shin splints, stress fractures, and knee injuries.

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I can’t believe it’s the final week of July already! This weeks stretch is a yoga posture called Revolved Triangle. It is a great upper body twist as well as a stretch for the Lateral side of the leg.

You will need some wall space as well as a yoga block (or something similar) for this stretch. Contraindications for this stretch are if you’re experiencing any of the following; Low blood pressure, Migraine, Diarrhea, Headache, and Insomnia please don’t do the stretch.

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Stretch of the Week: Half Splits IT Band Stretch

Week 3 of July is something I call Half Splits IT band stretch. Don’t let the name scare you off! We won’t be doing the splits….exactly; just a variation that will target the outside leg muscles. So give it a try!  (more…)