In my previous blog post, we learned the basics of stretching; now it’s time to get down to the specifics. Here are 11 stretches that you can perform every day to improve your overall flexibility and help decrease the likelihood of nagging injuries. We’ll start from the feet and work our way up.
- Prone Calf Stretch:
Begin in a push-up position. Next, keep your legs straight as you walk your hands backward toward your feet. Bend at the hips so your butt rises into the air while the heels of your feet press into the ground. Continue to walk your hands backward until a comfortable stretch is felt in both legs. You can increase the stretching sensation by bending one knee while keeping the other straight.
- Side-Lying Quad Stretch:
As the name suggests, start by lying on one side. For an example, let’s begin on our left side to stretch the right leg. Pull the heel of your right leg toward your butt. Grab your ankle with your right hand and add some additional pressure. Be sure to keep your knees together to perform the stretch properly. Once you’re finished with the right leg, flip over and perform this exercise with the left leg.
- Seated Hamstring Stretch:
To begin this stretch you need to be in a seated position. Keeping your right leg straight out in front of you, bend your left knee and bring your left heel into your groin. Now, keep your back straight as you bend forward at the hips. You can reach forward with both hands, but be careful to not round your back. Repeat with the left leg. Continue Reading »
“So, how much do you bench?”
“What’s your mile time?”
“How far can you get on the sit-and-reach?”
One of those doesn’t sound so familiar. Flexibility is something that is often forgotten by many. This is unfortunate because maintaining, or even increasing our flexibility, is something that greatly benefits our body in the long run.
As we age our body’s ability to go through its full range of motion naturally decreases. This is due to the fact that many of our daily activities cause our muscles to be in shortened positions without us even realizing it. For example, sitting at our computers often causes the front muscles of our chest to become tight and the muscles of our backs to lengthen. Sitting at a desk over-activates the hip flexor muscles. This causes the pelvis to become rotated, which can lead to several other problems. All of these imbalances can lead to aches, pains and additional injuries down the road.
What we do on a daily basis can put our bodies into poor and imbalanced positions, so it becomes increasingly important that flexibility exercises become part of our daily routine. Stretching allows us to maintain the body’s full range of motion and can correct any inequalities in muscle length.
Continue Reading »
Have you made the New Year’s resolution to finally run that half marathon this year? Lose that holiday weight by hitting the treadmill? Reclaim the part of your youth when you enjoyed running? All of these sound like great reasons to be active, but do these well wishes hold up once you start to feel tightness in one calf, clicking in your knees or that sharp pain in your hip? If you want to keep the dream alive, instead of slowing down or stopping, schedule a RACE!
The RACE (Running Assessment and Clinical Evaluation) program is a personalized, one-on-one study of you and your body mechanics while you walk or run. This program is for the old or the young, the ultra marathoner or the 5K-charity walker. We will find what is hurting, the reasons that cause the pain and what you can do to help yourself get through it. During your appointment, one of our licensed athletic trainers will go through your personal health history looking for past injuries, details on any current ailments and your training schedule.
During your exam, your range of motion, flexibility and strength will be examined to see if there are any imbalances in your lower body. Then, we’ll examine what your individual foot type is, as that can tell us many things about how you walk before you even place a foot on the treadmill. Continue Reading »
“Hey, cool cast!” is something we often hear at the Orthopedic and Sports Medicine clinic at Affinity. Unfortunately, accidents happen and when they do we call on orthopedic surgeons to help mend broken bones. The healing process usually involves the wearing of a cast, splint or sometimes even surgery.
When I was training at the University of Colorado, I learned about a program developed by the orthopedists there called cast art. Kids that had to wear casts for long periods of time (typically involving the combination of surgery and casting) were able to decorate their cast. The kids could pick colored casting materials, glow-in-the-dark materials and specialty prints such as camouflage or NFL logos. Some patients heavily decorated their casts with markers or paints. Continue Reading »
Did your hands wake you from sleep again? Maybe you had to sit up and shake your hands to make the numbness and pain go away. How many nights has it been since you’ve had a good night’s sleep? You may have carpal tunnel syndrome.
Carpal tunnel syndrome is caused by swelling around the median nerve in the wrist. This can result in numbness, tingling or pain at the hand and fingers. Usually these symptoms come and go but some activities such as sleeping with your wrists curled, driving or holding a book or phone can make them worse.
We take care of many patients with carpal tunnel syndrome. Some have suffered with it for days. Others have been dealing with it for years. Regardless of how long you have had it, here are some tricks to try to help relieve your numb or painful hands: Continue Reading »