Why is compression gear so in vogue? Is it fact or fad? Is there really something to the new compression gear that enhances athletic performance? How can I use compression gear to add to my workout? These are all questions that we hope to answer. If you have watched the olympics, you’ve seen the major trend towards new body compression suits of the speed skaters, downhill skiers, swimmers, and track athletes. On the streets and trails, more and more joggers have been sporting “performance enhancing compression gear,” and we will take a look at the make up and physics behind these new threads.

What Makes Compression Gear Superior

The combination of different elastic properties of material blended to create a suit worn exteriorly that manages internal systems shows true innovation. Fabrics that provide more stability are specifically tailored to support the quadricep muscles and follow the fibers of the IT Band and calves. Tracing these structures and compressing the muscle bellies with other elastic material decreases the amount of unnecessary sway and oscillation that occurs within the muscles during exercise. Excessive pulling of the muscles away from the bone during each contraction is what puts tension on the tendons and creates damage and symptoms such as pain, swelling, and tendinitis after prolonged exposure. Research done on specifically made compression gear supports theories on improved speed training, power production, and time to recover.

Look for Compression Gear with Specs

Things to Consider

While studies have shown the amazing effects of compression gear, these tests were only done on the highest end fabrics and tested on athletes. The high cost of these training suits reflects the amount of research and energy put into the unique design and cheaper knock off versions should be purchased with that in mind. But, with that being said, the simple idea of compression garments has been around for a while and used in the medical field post surgery, to treat burns and to help manage edema and effusions after acute injury. Be conscious of the size and fit of the compression gear you seek out. Tighter is not always best. Garments should fit “skin tight” and should be comfortable, allowing full range of motion of the extremities. They should not cut off circulation below the level of the cuff. If your hands or feet become swollen, the gear is too small.

Other Uses for Compression Gear

Take a Look at These Brands and Styles

Elevate your fitness gear and achieve a new PB today. Check out these sites to help you get an idea! 2XU Compression,Speedo, Underarmour, Adidas, Nike, and many other brands that have promote compression as a special feature.

No related posts.

Water is essential for life. Water is the most important nutrient and the most abundant substance in the human body. Three quarters of the human body is made up of water; it is a major component in every cell. As simple as the three molecules (two hydrogen and one oxygen) that make up water are, they are necessary for so many basic physiological functions. Directly and indirectly, water is responsible for how the body regulates itself, produces energy, carries and delivers nutrients, filters toxins and many other vital processes of life. While a very straightforward concept, many people still do not give their body enough water or truly understand the benefits to the additives that go into water and other beverages.

The Facts

Water is needed to separate (by a process called hydrolysis) a phosphate group from adenosine triphosphate (ATP) or guanosine triphosphate (GTP) to get energy as illustrated by the following equations.

ATP +H2O = Energy + ADP + Inorganic Phosphate
GTP +H2O = Energy + GDP + Inorganic Phosphate

All energy from food is used to generate ATP or GTP before its energy can be used by the human body, which makes water crucial to all energy usage by the human body. This is one of the reasons why drinking water can help you have more energy.

The Function

Water is the containing medium for electrolytes and all other ions throughout the human body.
**Being only 2% dehydrated can seriously degrade physical and mental functions.
**Being 15% dehydrated is likely to be lethal.
Water is also very important for removing toxins from the human body. The body has four major ways of removing toxins which are: perspiration, urination, bowels, and processing of toxins by the liver.
Water is also important to fitness and fat loss for several reasons including the following:

How Much To Drink

It is normally recommended to drink about 2 to 3 quarts of water per day. However, your size, activity level and the climate conditions you live in play an important role. As a general rule: if your urine is bright yellow, then you need to drink more water. Also, anyone who exercises nonstop for more than 1 hour should consider replacing electrolytes along with the water. This is to avoid hyponatremia (depleted sodium) or other forms of severe electrolyte depletion which can be dangerous.

Recommended daily amount (litres/day)

Calculate Your Own Daily Water Requirement
The International Sports Medicine Institute recommends using this formula to calculate your specific needs.
You can also try this online Calculator for Daily Water Requirement.

Body Weight (in pounds)
Water Needed for Activity Level (50% for Sedentary People; 75% for Active Individuals
Add 16 fl oz. if you live in a dry climate
Add 16 fl oz. for strenuous exercise.

Example: 150 lbs. x 75% + 16 oz. + 16 oz. = 144.5 oz. per day.
if you divide by the number of hours you are awake, 144.5 oz/ 16 hrs. = 9 fl. oz per hour.

Negative Consequences of Over Ingestion

There are no maximum doses. Healthy and fully operating kidneys theoretically can filter up to 0.7 litres of water in one hour, that is almost 17 litres of water a day. However excessive ingestion of water and other liquids is extra work for the body. Signs of intoxication of water are hyponatriemya (decreased amount of natrium in blood) and rubdomiolysis (damage of muscularity – collapse of skeleton) what can cause acute incompetence of kidneys. Also it must be considered that average amount of water ingested by food is only 20% of recommended daily amount. The human brain is about 85% water and our bones are between 10 to 15% water.

The Truth About Water

The real truth is that water is one of the best cures for our most common ailments. The flip side of this is that there is very little money in selling water and for the most part it is free. Doctors almost never write a prescription for water and yet look what all it can treat: allergies, asthma, depression, high blood pressure, diabetes, headaches, chronic fatigue syndrome, colitis, alcohol dependency, lower back pain, neck pain, and on and on.
Don’t be fooled by considering the coffee, tea or soda pop that you drink as part of your water intake; these products are caffeinated producing the opposite effect on our bodies. Caffeine acts as a diuretic to our system and actually results in water reduction to our bodies. The same applies to drinks with alcohol. If you are drinking these items make sure you don’t count them as part of your eight glasses of water per day.

Drinking Water to Prevent Aging

Now is it just coincidental that disease and/or health problems dramatically increase as we get older? It has not been well documented, but there is a common generalized reduction in the amount of water in their intake in people as they age, which reduces their body water percentage. Some of the symptons that older people get lead them to reduce their water intake (such as high blood pressure). Loss of water in all tissues continues and is probably involved in many of the physical alterations associated with aging.

Strategies for Drinking More Water

Related posts:

1. Homemade Gatorade Recipes

HISTORY

Caffeine is a drug that is present in the beans, leaves, or fruit of over 60 plants.  History of it’s use by humans dates back to 2737 B.C. in China, when Emperor Shen Nung is said to have enjoyed the fist cup of tea.  The Olmecs of the Gulf Coast of Mexico are said to have begun cultivating the cocoa tree by around 1000 B.C.  And the coffee bean was discovered around 900 A.D. by a shepherd in Ethiopia, after noticing that his animals became particularly energetic after eating the berries of a coffee plant.  Now, 1,100 years later, Americans consume an average of 400 million cups of coffee per day!

In recent years the energy drink market has become a multi-billion dollar industry, with more than 30% of American adolescents using these supplements regularly.  Energy drinks are the most popular supplement being used by young people and athletes today.  Red Bull began as an adaptation of a Thai energy drink, and was first released in Austria in 1987.  It was later released in the United States in 1997, and in it’s wake, many other energy drink brands emerged, such as AMP, Monster, Redline, and Rockstar.   People often question the safety and effectiveness of energy drinks and caffeine.  I will address these two issues, and provide evidence based on the latest research.  My goal is not to necessarily answer the questions, but to provide information to you, the consumer, so that you can make an educated decision.

ARE ENERGY DRINKS SAFE?

The primary active ingredient in energy drinks is caffeine.  Caffeine is a mild stimulant with many physiological and psychological effects, such as: increased heart rate, increased metabolic rate, elevated mood, decreased fatigue and drowsiness, and increased alertness.  Some negative consequences of caffeine use (usually excessive) include insomnia, nervousness, headache, tachycardia (rapid heart rate), diarrhea, and anxiety. Recent studies have suggested that caffeine does not increase dehydration or impair thermoregulation, two widely held beliefs.  More research needs to be done to validate these results.  When combined with alcohol, caffeine can affect the heart, and people who are predisposed to cardiac conditions such as arrythmias may increase their risk of a devastating cardiac event.

Most people don’t know or don’t pay attention to the amount of caffeine in energy drinks.  Let’s put it into perspective.  Soda manufacturers are allowed to put up to 71 milligrams (mg) of caffeine into a 12-ounce serving.  An average 12-ounce can of Coca-Cola has approximately 34.5 mg of caffeine in it.  Depending on how drip coffee is prepared and on the size of the serving, you can bet on between 65 – 200 mg of caffeine per cup of joe.  Energy drinks generally fall into this range of 65-200 mg/serving, such as Red Bull with 80 mg caffeine per serving.  Rockstar and Monster also contain 80 mg caffeine/serving, but they contain 2 servings per can.  There are  energy drinks, such as Celsius and JavaFit Energy Extreme, that exceed 200 mg/serving.

If you are a coffee drinker this doesn’t sound like too much caffeine.  But there is much more to energy drinks than caffeine.  Red Bull contains 27 grams of sugar per serving (unless you buy sugar-free Red Bull of course).  Monster also contains 27 grams sugar/serving, but there are 2 servings in each can!  Rockstar contains 30 grams sugar/serving (x 2).  Sugar is a carbohydrate that adds empty calories to your diet and also poses potential problems for blood sugar regulation.

Aside from caffeine and sugar, there are many other ingredients in these energy drinks.  Some of these ingredients include taurine, guarana extract, green tea leaf extract, evodiamine, and many others that have been heavily researched.  However, many ingredients being used in energy drinks have not undergone such extensive research, and therefore should be approached with caution.  Also, the effects of a particular ingredient, such as caffeine, in isolation may not be equivalent to it’s effects when added to other ingredients (it’s effects may be enhanced or dulled-down).  An example of this is the enhancement of caffeine’s effects in combination with ephedra (but we saw how that turned out).  More research needs to be done in the area of in ingredient interaction.

Lastly, and redundantly, caffeine is a drug.  Issues associated with this include issues of dependence, withdrawal, and tolerance.  These issues have been studied with regards to caffeine itself, but not directly with regard to energy drinks.  Symptoms of caffeine withdrawal include headache, tiredness/fatigue, sleepiness, and irritability.  Because caffeine is the primary ingredient in energy drinks, it is reasonable to assume that this can occur with habitual use of energy drinks as well.

ARE ENERGY DRINKS EFFECTIVE?

The answer to this question depends upon further clarification.  Previous research in this area has focused on caffeine by itself, but recent research has studied many different energy drinks.  I will not differentiate between energy drink brands in this article.

With regards to athletic performance:

• Energy drinks are effective in enhancing alertness (concentration and memory), focus, and reaction time to various stimuli.  They can decrease an athlete’s perception of effort.
• Energy drinks are effective in increasing exercise endurance and improving the quality of a resistance training workout.  This means that the time to fatigue and the volume of activity performed is increased.  However, energy drinks are not effective at increasing power or strength, such as increasing your 1-repetition maximum (a common measure of strength).
• Recent evidence suggests that caffeine may play a role in recovery from a workout and help decrease pain and soreness, but more research is needed to validate these results.
• Recommendation for use: Check with a physician before using caffeine as an ergogenic aid, especially if you have any cardiac risk factors.  Caffeine enters the blood stream within 15-45 minutes and it’s effects last between 2.5 and 7.5 hours.  It is most beneficial to ingest the caffeine between 30 -60 minutes before a workout.  Dosages of caffeine should not exceed 6 mg/kg body weight (2.2 lbs) in those not sensitive to caffeine.  Ergogenic effects have been observed with dosages ranging from 2 to 6 mg/kg body weight.
• Caffeine is a banned stimulant at urinary levels of 12 micrograms/milliliter and over for any athlete competing in National Collegiate Athletic Association or International Olympic Committee events.

With regards to weight loss:

• Energy drinks have been shown to increase fat expenditure and enhance fat utilization.    Caffeine alone has been shown to be effective in enhancing lipolysis (breakdown of fat), fat oxidation (breakdown and use of fat for energy), and reducing glycogen breakdown.  Also, consumption of energy drinks has been shown to increase caloric expenditure during activities.  Other indicators of weight loss such as body mass, body fat, insulin sensitivity, and lipid profiles have been shown to decrease as a result of consuming energy drinks.
• Recommendation for use: Check with a physician before using caffeine as a dietary supplement, especially if you have any cardiac risk factors.  Research has shown that consuming 2 mg of caffeine per kilogram of body weight (2.2 lbs) can increase your resting energy expenditure (the amount of calories you burn at rest).

*All evidence from the February issue of the National Strength and Conditioning Association’s Strength and Conditioning Journal

BUYER BEWARE

As a final word of warning, the Food and Drug Administration (FDA) does not regulate the supplement industry in the same way that they regulate conventional food and drug products.  Under the Dietary Supplement Health and Education Act of 1994, supplement manufacturers are responsible for ensuring the safety of their product.  Manufacturers are not even required to receive FDA approval before producing or selling a product.  They are simply required to label their products in a “truthful manner that is not misleading”.  The FDA is only responsible for taking action against an unsafe supplement after it reaches the market.  Because the FDA is not involved in safety regulations before dietary supplements reach the market there is the possibility that some of these supplements are unsafe.  There is also the possibility of the manufacturer fabricating the ingredients and potential benefits.  If you choose to use dietary supplements of any kind, it is important that you find a company with a good reputation that you can trust.  Proceed with caution!

Related posts:

1. Quick Guide to Supplements and Vitamins for Your Health
2. Homemade Gatorade Recipes

WHY CIRCUIT TRAIN?

There are many benefits to circuit training. It is fun, can be performed alone or in groups, allows for a large variety of exercises/movements, is a great way to get a whole-body workout, and can expedite any training session! Most importantly, circuit training exercise routines are functional, as they target both our aerobic and anaerobic metabolic systems.

Energy Metabolism 101

When we train, our bodies function along a continuum of aerobic and anaerobic metabolism. (There is a third primary pathway, the creatine-phosphate system, but we will not discuss that here). Generally, aerobic metabolism supplies most of our ATP for long duration, low intensity activities. This is because the body has enough time to transport oxygen to the working muscles (hence aerobic). In aerobic metabolism fats, carbohydrates, and, to a very small extent, proteins, are converted to ATP to meet the energy demands of the activity. As the intensity of an activity increases, and the amount of oxygen available is no longer sufficient to sustain aerobic metabolism, there is a shift to anaerobic metabolism. Carbohydrates are the sole source of ATP production under anaerobic metabolism, and lactic acid is the by-product (lactic acid causes muscle fatigue and soreness). We are never using just one metabolic pathway or the other. Rather we are using different proportions of each pathway depending on the intensity and duration of each activity.

Life demands a balance between these two systems. Circuit training targets each metabolic pathway through the principle of ‘active rest’. Each exercise in a circuit targets a different muscle group or movement, allowing certain muscle groups to rest while others are working. This type of training favors anaerobic metabolism in the working muscle groups while the entire system is stressed continuously, integrating aerobic metabolism. Because of its ability to trigger aerobic metabolism and anaerobic metabolism at the same time, circuit training is often used to supplement a weight loss exercise routine. Some personal trainers even recommend circuit training as exercise routines for women who want to tone up their shape.

HOW TO CIRCUIT TRAIN?

Circuit training is easy to do, and can be done anywhere. Here are some things to consider when setting up your circuit:

• Warm-up: this should be low-intensity and gradual, 5-10 minutes; include activities such as jogging or gentle stretching.  A proper warm-up increases blood flow to working muscles, increases elasticity in those muscles, and ‘primes’ the body for physical activity.
• Available resources: do you have access to equipment at a gym, or do you simply have your body-weight?  Either way, you can create a circuit!. A gym workout routine is preferred over a body-weight exercise routine because the more equipment you have access too, the greater the potential variety for your circuits.
• Exercise stations: once you know what resources you have available to you, choose exercises that target large muscle groups, such as push-ups or squats.  Try to pick exercises that target different muscle groups to add variety.  Each exercise chosen will be considered a station.  See sample circuit below for an example.
• Circuit progression: here are two options for progressing through your cicuit:

1. By repetition: decide to perform a certain number of repetitions at each station before moving to the next one (for example; 10 repetitions at each station).
2. By time: decide to remain at each station for a specified duration (for example; 30 seconds at each station).  For group circuit training, this method generally works better.

• Rest time: remember to move from one station to the other without a rest.  This allows for ‘active rest’ and combined emphasis on the aerobic and anaerobic metabolic systems.  However, after completing the entire circuit (every station), it is a good idea to take a break.  Recommendations for rest durations vary, but rest at least one or two minutes.
• Circuit repetitions: decide how many time you are going to complete the circuit.
• Cool-down: take 5-10 minutes to jog, walk, or stretch to get your heart rate back down to baseline.

Other Recommendations

• Remember to emphasize different muscle groups at each exercise station in order get the best whole-body workout you can.  Also, feel free to integrate different techniques such as plyometrics, pilates, or yoga postures at the different stations. With enough variation, your daily exercise routine can just be a bunch of different circuit training routines.
• Start slow!  If you are new to working out, don’t overdo it.  For example: set up 4 exercise stations, spend 30 seconds at each station, and repeat the circuit 3 times with a 5 minute rest between circuit repetitions.
• Keep track of your progress
• For aerobic and resistance training guidelines, read this article!

SAMPLE CIRCUIT

1. Station 1: push-ups (targets chest, arms, core)
2. Station 2: free squats (targets legs in sagital plane, core)
3. Station 3: side planks with leg lift (targets core and hip stability/strength)
4. Station 4: pull-ups (targets upper back, arms, core)
5. Station 5: lateral lunges (targets legs with lateral movement, core)
6. Station 6: jump rope (mild plyometric-type activity; targets agility/quickness)

For Medium Intensity = Spend 45 seconds at each station > Rest 2 minutes after circuit completion > Repeat circuit 5 times

Related posts:

1. Exercise Guidelines: Aerobic and Resistance Training
2. Great Posture and Fitness: The 5 Best Core Stability Exercises
3. Use Music to Regulate Your Workout Routine

Although there are tons of sports drinks out there on the market, I usually cannot find one that is right for me. I have a problem with a lot of these sports drinks because a lot of them pack too many Calories, use artificial flavors, taste gross, or are too expensive for what you get. I have found a personalize-able solution to this problem that should work for anybody! Here are some homemade Gatorade recipes that I came up with.

Low Calorie Fresh Homemade Gatorade

• 1 quart of cold water
• 1 lime (or 1 lemon or 1 orange)
• 1 tbsp of sugar
• 1 tbsp of honey
• 1 tsp of salt
• few ice cubes

Squeeze the lime/lemon/orange juice out into the 1 quart of water. Throw in the sugar, honey, salt, and then mix until every dissolves. Throw some ice cubes in there to get it super chilled (perfect aid during a rigorous workout).

High Calorie Fresh Homemade Gatorade

Just increase sugar and honey to your preferred taste. I usually don’t exceed more than 2 tbsp of sugar or honey.

Other Flavors

You can always substitute the lime, lemon, orange with a fruit juice of your choice or a packet of KoolAid. I wouldn’t recommend bottled juices or KoolAid though because it’s not really “fresh”.

Related posts:

1. How and When to Take Protein Shakes
2. Water: Are you Getting Enough?

You have probably all heard about the benefits of vitamins and supplements and that they can lead to better health, ward off the cold, and make your muscles stronger and bigger. It all sounds good when they are trying to sell you something, but here is an objective break down of what the vitamins that are good for you, bad for you, or just make for expensive pee.

A Little More About Vitamins

Although there is one exception, vitamin D which can be synthesized from sun exposure, our bodies cannot synthesize vitamins. To maintain adequate levels, all vitamins must be consumed daily from foods and/or supplements. Unlike proteins, carbohydrates or fats, vitamins are not metabolized to build tissues or organs. On the contrary, vitamins act as coenzymes for enzymes so that nutrients such as amino acids and glucose are enzymatically utilized for muscle growth or energy. Once the body is through with the vitamin, it must be filtered out of the system through the liver and then through the kidneys before it is released as waste. Each vitamin or supplement has a unique factor that it can contribute to the body, but the body only requires a very small amount of these external agents. One should take caution when deciding which supplements to take and how much of each to maximize the effects and maintain the safety and health of the kidneys and liver. It is also important to do a little research on the extra vitamins that you are interested in taking to make sure that there are positive benefits to the dollars you are spending.

Most Common Vitamins and Supplements

Vitamin C
Calcium
Iron
Folic Acid
Vitamin D
Vitamin A
Vitamin E
Vitamin B12
Omega 3, Fish Oils
Ginko baloba
Ginseng
Bee Pollen
Creatine
Glucosamine (Not FDA approved)

The Good

Many health professionals suggest that you should take some form of a multivitamin to “cover your bases,” if you do not receive all the nutrients you need out of your diet. Obviously, the natural form of the vitamin is the preferred method for consumption by your body, but studies have shown that the average American diet leaves the body in healthy nutrient debt. The key to shopping for multivitamins is looking for one that can be absorbed efficiently, one that dissolves well. It is also a good idea to find a multivitamin that is tailored to your needs. Women should take vitamins specialized for women and make sure to take calcium to prevent osteoporosis. In addition to vitamins, doctors suggest that people should take fatty acids like fish oil, or for vegetarians, flaxseed oil.

The Bad

However, sometimes, too much of a vitamin may be harmful. Dr. Daniel Hyman, a general internist with Cooper University Hospital in Camden said “overloading on iron can cause liver problems and in males it can cause testicular problems.”

Vitamin A can also be toxic in large amounts. Only double the government’s current daily value of supplemental Vitamin A in the form of retinol can increase the risk of birth defects and liver damage. Large doses of Vitamin C can cause gastrointestinal upset, diarrhea and other side effects. Since much of the food we eat is fortified, it is easy to overload on a particular vitamin or mineral if you’re also taking daily multivitamins and other supplements.

The Ugly

Often times, vitamins have little or no effect. A study conducted by the U.S. Preventive Services Task Force revealed that for a healthy adult who regularly eats fruits and vegetables, taking a daily multivitamin or other supplements will not make much of a difference. The body typically excretes excess vitamins especially multivitamins, which are particularly susceptible to being flushed because they aren’t attached to food.

Many of the extra vitamins that you can buy separately provide you with very large doses that tax your filtration systems and end up not being absorbed by your body. When purchasing vitamins, take a look at the recommended daily dose of the vitamin or mineral, then compare that to the serving in each pill. If you are taking 800% of the Vitamin C daily recommended dose, it might not be a good idea to take it everyday.

Related posts:

1. Incorporate These Natural Fat Burning Foods into Your Meals

THE PROBLEM

Low Back Pain (LBP) is an epidemic in our modern society. LBP is reported as the #1 reason for missed work and #2 reason for seeing a doctor. According to National Institute of Neurologic Disorders and Stroke (NINDS), Americans spend over $50 billion each year on the evaluation, diagnosis, and treatment of LBP. It is the second most common “neurological ailment”; second only to headaches. Many clinicians and researchers estimate that 70-85% of people will experience LBP at some point in their lifetime.

AN ANATOMICAL APPROACH TO THE PROBLEM

LBP is a “catch-all” diagnosis. There are many structures in the spine that can cause pain. It is important to see a physician for a diagnosis and a good physical therapist or chiropractor to address your particular movement impairments and functional limitations.  Here is a list of the most common causes of LBP:

• Intervertebral discs: There is a disc between each vertebrae.  These discs allow for smooth movement and shock absorption.  Discs are frequently injured as a result of repetitive activities and trauma and can degenerate with age.  Terms used to describe disc injuries include “herniated disc” or “bulging disc”.  If a disc is the source of LBP, the pain is usually aggravated by bending and twisting motions. Activities such as reaching down to tie your shoes or sitting for a long period of time can increase pain.  Also, quick movements such as a cough or sneeze can be painful.  Pain may be felt on one or both sides of the spine, and can be accompanied by nerve root irritation.
• Facet joints: These are the joints that, along with the discs, connect adjacent vertebrae.  Often these joints become dysfunctional and restricted into certain movements.  Facet-induced LBP usually affects one side of the spine more than the other.  It generally stays more localized than disc pain.  Painful movements include extending the back, leaning towards the side that is painful, or twisting.  Activities such as walking, running or reaching behind you to pick something up may be painful.
• Soft tissue: This includes fascia, superficial muscle, deep muscle (read about muscle strains).  Pain associated with soft tissue restrictions can present in any number of ways depending on which tissue is involved.  Generally, an active contraction or stretch of the affected muscle will elicit symptoms.
• Nerve roots: This is often referred to as a “pinched nerve”.   Nerve root pain can be experienced locally in the back, but it can also radiate down into the buttox and legs (sometimes called radiculopathy or radicular symtpoms. “Sciatica” is an example of this.)  As aforementioned, an injury to the intervertebral discs can precipitate nerve root pain as well.  Nerves from the spinal cord exit the spinal canal thru foramina (holes) between each vertebrae.  If a disc is injured it can impinge upon a nerve (“pinch”), and this prolonged compression creates pain both in the spine and down the length of the nerve (some of these nerves go all the way to the feet!).  This pain can be aggravated by similar activities as were mentioned above in the section on intervertebral discs.
• Degenerative Changes: Discs can degenerative over time.  The vertebrae also can become compromised by degenerative changes such as arthritis.  Pain from “Degenerative Disc Disease” is variable.  EVERYTHING can cause pain; bending forward, leaning back, twisting, anything!  A common arthritic condition affecting the vertebrae is termed “Spinal Stenosis”.  This is a narrowing of the spinal canal or the foramina (“holes”) through which the nerve roots exit the spinal canal.  Stenosis often causes pain both in the back, and radiating into the lower extremities.  It is generally made worse when the back is extended (or fully erect to neutral) and thus leaning forward tends to ease the pain.
• Fracture: Compression fractures can occur due to a fall or impact injury.  A spondyloslisthesis can occur as a result of a fracture in a particular part of the vertebrae.  Pain from fractures varies.  Generally a compression fracture will result in pain with bending and twisting, while pain from a spondylolisthesis occurs while extending the back.  Diagnostic imaging is needed to confirm these diagnoses.

OTHER THINGS TO RULE OUT:

Only a physician can rule out other, potentially more serious causes of back pain. These include:

• Cancer: Some common questions used to determine a person’s susceptibility to cancer / likelihood of having cancer are: Do you have a prior history of cancer?  Do you have a family history of cancer?  Are you over 50 years old?  Have you experienced recent, unexplained weight loss?  Do you have a constant fever or night sweats?  Does the pain remain constant, even while resting?  If you answer yes to any of these questions it is typically a red flag, and a clinician will want to rule out cancer, using diagnostic tests.
• Referred Pain From Internal Organs: Some organs that can refer pain to the area of the lumbar spine include the ovaries, uterus, testes (pelvic organs), kidneys, urinary bladder (retroperitoneal organs), pancreas, large intestine, and the sigmoid colon (digestive organs).
• Abdominal Aortic Aneurysm (AAA): This is a sac formed by dilation of the wall or the aorta.  Pain associated with AAA has been described as throbbing and pulsating.  No postural or positional changes alleviate the pain.  This is a medical emergency!
• Endometriosis: A condition in which the tissue that normally lines the uterus (endometrium) grows in other areas of the body.  Signs and symptoms include pain, irregular bleeding, and possible infertility.
• Psychological Factors: Some say that the the mind induces physical pain to serve a psychological purpose (Dr. Sarno).  Under this theory, the pain serves to distract the mind from some more disturbing, repressed psychological conflict.  It is a form of self-preservation.  On the other end of the spectrum are those who believe that pain is purely physical.  The majority of health care practitioners recognize both the physical, structural mechanism for pain and the psychological and emotional factors that affect the pain.  A good definition of pain addresses both the mind and the body: “An unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage” (from IASP, Subcommittee on Taxonomy, 1979).

LBP is an epidemic that is complex in nature.  Diagnostic and treatment approaches vary.  In Part 2 we will discuss some conservative treatments that can help manage LBP and hopefully alleviate the symptoms.

No related posts.

The Anatomy

There is somewhere around 640 skeletal muscles in the human body.  Skeletal muscle is a complex network of muscle fibers, connective tissue, nervous tissue, and blood vessels.  The connective tissue forms a framework of support by surrounding individual muscle fibers, bundles of muscle fibers (called fascicles), and finally the individual muscles that are made up of these fascicles.  Another type of connective tissue, called fascia, plays an integral role in how muscle functions.  Deep fascia separates neighboring muscles from one another and allows for these muscles to glide smoothly past one another as they contract.  Superficial fascia separates muscle from the overlying skin, and also allows for smooth movement of contracting muscle.  Dysfunctional fascia can increase the likelihood of suffering a muscle strain.

Each muscle fiber  is composed of many sarcomeres, which are the contractile units of the muscle.  When a muscle contracts, tension is created in these sarcomeres and this tension is controlled by the Central Nervous System. Muscle strength is affected by the number of sarcomeres present in a muscle, as well as by neural recruitment of muscle cells.  Muscle length is also a byproduct of the number of sarcomeres, with an increased number of sarcomeres in alignment corresponding to increased muscle length.  Muscle strength and length imbalances can increase the likelihood of suffering a muscle strain.

Factors That Increase the Likelihood of  Suffering a Muscle Strain

A muscle strain is defined as damage to some part of the contractile unit caused by overuse (chronic injury) or overstress (acute injury).  Strains can be graded as mild, moderate, or severe.  Several factors contributing to muscle strains were mentioned under The Anatomy above.  Here is a list of the aforementioned and some additional causes:

• Dysfunctional joints above or below the injured area: if motion is limited in one area, the body will compensate and increase the demand on adjacent structures and tissues
• Dysfunctional fascia: if the fascia does not allow for smooth sliding and gliding between neighboring muscles and other structures, adhesions and scar tissue can develop
• Poor flexibility: this can be due to muscle length or fascial adhesions (scar tissue)
• Overstretching: stretching a muscle beyond its ability to recoil and return to its resting length
• Muscle strength imbalances: strength differences between muscles or muscle groups that are meant to oppose and control one another’s movement

There are other factors that can contribute to or increase the likelihood of a muscle strain, but we will focus on these five as we discuss both the rehabilitation and prevention of muscle strains.

Signs and Symptoms of a Muscle Strain

Common signs and symptoms of a muscle strain include:

• Sometimes an audible ‘POP’ is heard
• Localized pain at the site of the tear
• Stiffness
• Pain with stretching of the injured muscle
• Pain with contraction of the injured muscle
• Swelling
• Bruising

Rehabilitation Guidelines

If you have suffered a muscle strain, the general R.I.C.E. rules apply:

• Rest: take it easy
• Ice: ice no more than 15-20 minutes with at least an hour between applications
• Compression: use an ACE wrap or compression sleeve; don’t compress too tightly
• Elevation: keep the injured muscle above heart level

There are 3 phases of healing, each with different goals for rehabilitation:

Inflammatory Phase (Acute): This phase can last from 0-5 days, but generally inflammation begins to decrease after 48-72 hours post-injury.  Follow these guidelines:

• R.I.C.E.
• Range of Motion: perform gentle movements, but not to the point to pain
• Gentle stretching: not to the point of pain
• Decrease physical or recreational activity: to prevent further injury

Subacute Phase: This phase generally lasts between 5-21 days post-injury, but is variable depending on the severity of the injury.  During this phase muscle fibers are regenerating and being laid down randomly within the muscle.  It is important to gradually resume activity during this phase to help realign the new muscle fibers into an efficient position.  Follow these guildelines:

• Stretching, with increased intensity:  perform 3 sets of 30 second holds when stretching
• Massage: helps to realign new muscle fibers and free up fascial adhesions
• Gradually resume resistance training: this will also help to realign muscle fibers, as well as increase strength
• See a Physical Therapist: they can help address factors that may have contributed to the strain, such as spine mobility, pelvis mobility, inefficient muscle recruitment patterns, etc…

Maturation Phase (Recovery): This phase can last up to 6 months post-injury for the most severe cases.  This phase should consist of the following components:

• Resistance training with increase intensity: increase intensity slow and steady
• Endurance training: emphasize muscle strength and endurance
• Aerobic/Cardiovascular conditioning: don’t forget this!
• Balance and Proprioceptive training: this could be another reason why the strain occurred in the first place
• Agility training: quick movements and plyometrics.  This should be towards the end of rehabilitation

For resistance training and aerobic training guidelines, read this article!

Muscle Strain Prevention:

Based upon the predisposing factors and the rehabilitation guidelines we can formulate some key concepts to help prevent muscle strains from occurring.  Follow these five guidelines:

• Increase flexibility: Stretching all major muscle groups before and after a workout is a great idea.  Hold all stretches for 30 seconds.  Don’t stretch to the point of pain.  Beginning a Yoga program would be a great idea, but start easy and take it slow.
• Increase soft tissue mobility: This is a fancy way of saying, “get rid of the scar tissue and adhesions in and between your muscles”.  Remember the fascia that we’ve talked a little bit about?  Sometimes stretching isn’t enough.  A good physical therapist or masseuse can help you here!
• Correct strength imbalances: don’t ignore muscle groups.  For example, work your quads and your hamstrings, your triceps and your biceps, your low back and your abs, etc…  Strength imbalance not only can predispose you to a muscle strain, but possible worse!
• Work concentric and eccentric contractions: A concentric contraction means that the muscle is shortening as it is contracting.  An eccentric contraction is the opposite; the muscle lengthens as it contracts.  The easiest example to visualize this is a biceps curl.  As the weight comes up the biceps is contracting and shortening (concentric contraction).  As the weight is relaxed to its resting position, the muscle is still contracting as it is lengthening (eccentric contraction).  MOST MUSCLE STRAINS OCCUR DURING ECCENTRIC CONTRACTIONS!  You can integrate eccentric training into every exercise.  For example, when you squat, squat slowly down to your end position (controlling the eccentric contraction) and then push up.  When you bench press, lower the bar slowly (controlling the eccentric contraction) and then push up.
• See a good physical therapist, chiropractor or osteopath: they can make sure that you are moving efficiently, and eliminating extra, unnecessary demands on your muscles.

Related posts:

1. ACL Injury Prevention
2. Exercise Guidelines: Aerobic and Resistance Training
3. Benefits of Active Release Techniques / Soft Tissue Work

For those of you who have had the unfortunate run in with a sprained ankle, this article is for you. For those of you who have never sustained an injury, this article is also for you. The next time you walk into the bathroom to brush your teeth, think multitask and save your ankles from a devastating sprain with these easy strengthening exercises.

The ankle is held together by many ligaments. While the ankle was designed very well for the dorsiflexion- plantarflexion movements of straight forward walking and running, the lateral structures supporting the ankle are weaker and are at risk during side to side movement. The most commonly sprained ligaments in the ankle are the anterior talofibular ligament, the ATFL, and the calcaneofibular ligament, the CFL. These ligaments can be injured during extreme inversion, or outward rolling, of the ankle.

Your ankle also has muscles and tendons that move the foot and ankle, and stabilize the arch in addition to many other functions. These muscles and tendons can be strengthened to improve the stability of your ankle and prevent future injury to the structures. Applying controlled, moderate forces through the ligaments and other collagen structures in the ankle help to improve the strength and flexibility of these tissues.

Easy Ankle Exercises

First, put a sticky note in the corner of your bathroom mirror to remind yourself to do the exercises. A little visual never hurt. In the two minutes that you are brushing your teeth, try this:

#1. Balance on one foot for a minute. Switch to the other foot. Feel your fibularis muscles, the muscles along the outside of your leg from your ankle to your knee, turn on. Try to keep your balance for the full minute on each side, but use a fingertip on the counter to keep from falling. You can build up to a full minute starting with whatever you can hold and going up from there. While doing this exercise, try not to let your hips sag; you should see the line of your hips straight in your mirror. If it is too difficult to brush at the same time, add that in later.

#2. Walk on your toes. Try pacing the bathroom or walk down the hall on your toes staying tall. There is a reason dancers have strong ankles! You can also try doing calf raises at the counter to build strength in your calves before you try walking. While doing this exercise, think about coming up onto your toes with your weight centered over your 2nd toe. Try to keep your ankles straight, do not allow too much rolling in either direction. (This is a also good for ankle strength, but focus here on straight and tall.) For ideal alignment and efficiency during walking, each time you take a step you should roll over and push off your 2nd toe in a straight line.

#3. Walk on the sides of your feet. Work on curling your toes to lift your arch and really walking on the outsides of your feet. This position may feel like you are about to roll your ankle so be careful if your ankles begin to hurt or if you do not feel like you have complete control of your balance. This exercise will help the flexibility and strength of your lateral ligaments and muscle tendons in your ankle. Your ankles may become sore or your arch may become cramped. This is ok, it is a sign that you are engaging muscles that may not have been challenged in a while. Just proceed slowly and with caution.

Feel free to do any combination of these exercises as your ankle strength improves. You can do one minute single leg stands on your toes! Or, try doing calf raises with your ankles turned slightly out or in. Key things to focus on are balance, strength, and flexibility.

No related posts.

Yoga has been around for thousands of years. It has been studied extensively by scientists and has been shown to have great health benefits. If you are interested in learning some yoga for beginners, this article will show you six simple poses you can easily incorporate into your daily life.

Sukasana is translated as Easy Yoga Pose. You may be doing this pose already and not even know it is yoga! Start by sitting on your bottom with your legs crossed and bent at the knee, not straight out in front of you. Then move one leg toward your body. The other leg can lie on the floor. Sit up straight and tall with your head parallel to the floor. Be sure your shoulders are relaxed.

Vrksasana is known in English as the Tree Pose. The Tree Pose is started from a standing position with your feet about shoulder-width apart. Your hands should be in prayer position with your fingertips pointing upward. Keeping your pelvis level, bring your right foot and leg up the inside of your left leg, stopping when you get to the inside of your thigh (or until you cannot go any higher without pain). Balance. Repeat the pose with your other leg starting from the beginning position.

Adho Mukha Svansana, otherwise known as Downward-Facing Dog, will stretch your entire body. Start by getting down on all fours, hands and knees aligned with your shoulders and hips. Your back is flat. Next, bring your hands back towards your feet, raising your backside up towards the ceiling and straightening out your legs. You will look like a triangle (inverted). Hang your head, take your shoulders out of your ears and relax them (beginners tend to scrunch their shoulders towards their ears). Do not invert yourself farther than you can go without pain.

The Child’s Pose is another good stretch for your spine. Starting at Downward-Facing Dog Pose on all fours. Lower your bottom down to sit on your calves. Your knees should be spread apart. Position your arms with your fingertips pointing toward your feet, along your body, or stretch them out in front of you with your fingers splayed. Hold as long as you wish.

Cat/Cow Pose is another stretching pose. Get onto your hands and knees as if you were going to do the Downward-Facing Dog Pose. Your toes should be bent under and pointing towards your head. Shoulders should be relaxed. Drop your belly low towards the ground. It is not necessary to touch your belly to the ground. Keep your hands and knees aligned with your shoulders and hips. Next, arch your back towards the ceiling getting a good stretch. Come back to the beginning.

Garland Pose is a standing position. Your feet should be spread apart comfortably. With your back straight, lower your bottom towards the ground and go into a squat. Your elbows should be at the insides of your knees, pressing outwards. Shoulders need to be relaxed. Stay like this for five breaths.

There you have six very simple poses that you can use to relieve tension, improve balance and flexibility. They were not too difficult, were they? These poses can also serve as a perfect addition to the end of your exercise routines. Now that you know yoga for beginners is not too hard, continue your practice and consider joining a yoga class in your community. Remember to always use a good yoga mat when performing yoga. Your body will thank you.

Related posts:

1. Simple Deep Breathing Relaxation Exercises
2. Exercising at Your Desk
3. Meditation Techniques to Heal the Mind and Body