Archive for January 2013

Demything Low Back Pain

Dr. Stuart McGill debunks 6 common myths around Low Back Pain Myth # 1: Back injuries are rare. Myth # 2. You need a flexible back. Myth # 3. To avoid injury, you need a strong back. Myth # 4. Bend your knees when you lift. Myth # 5. Suck in your belly to work…

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Research on Compression Wear for Recovery and Performance

So what’s all the fad about? Well compression socks do help improve blood flow and imrove lymph drainage from the lower leg. This is especially important for injury recovery from any soft tissue injuries to the lower leg. The goal is to reduce inflammation and edema and compression socks are a great recovery aid to…

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The Female Athlete Tetrad

The female athlete triad put forth by the ACSM in 1997 was defined as a triad of disordered eating, amenorrhea, and osteoporosis affecting female athletes. Research on the female athlete triad for the past decade or so has culminated in an updated definition published by ACSM. The 2007 ACSM positional stand looks at each disorder…

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Youth Sports Injuries

The following is an article posted in the American Association of Orthopedic Surgeons website www.aaos.org Youth Sports Injuries Background: Physical activity is a great way for kids to build bone strength, prevent obesity and stay healthy, when paired with safety and prevention practices. With youth sports injuries rising at alarming rates, overuse injuries – such…

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Understanding Muscle Cramps

MUSCLE CRAMPS Most commonly these occur at night and affect the legs, especially the calf muscles, and the feet. These kinds of cramps occur more frequently in elderly people. PHYSIOLOGY OF MUSCLE CRAMPS In a normal resting muscle, calcium is stored in the sarcoplasmic reticulum(reservoir within the muscle). Magnesium acts as a calcium blocker, inhibiting…

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Understanding Flexion Distraction Treatment for Disc Herniation

Lumbar radicular symptoms can be caused by lumbar intervertabral disc herniations. If a disc injury is positively established through diagnostic imaging, surgery is a commonly recommended approach. Flexion/Distraction manipulation is a therapeutic alternative that may offer relief for subjective complaints and elimination of objective signs. Success with this technique might spare the patient an operative…

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Strength Training Tips for the Triathlete

I feel that picking a day a week to do some strength training would be best. Core should be done 3-4 days a week, RECOVERY/ REGEN daily if appropriate: foam roller/mobility. So I thought I would take you through the following: Mobility Warm up: Band assisted ankle and hip stretches Bear crawl, hand walk outs/…

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Get Good Quality Coaching

A coaching program is essential. Even if you use it only as a guide, it is helpful to have a structured plan to go off of. You can then tailor it based on your needs, the need for rest time, the need to work around injury. DC Tri Club, one of the Nation’s largest Triathlon…

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Why it is important to establish a proper training base:

A Half Ironman (or Half Iron-distance) Triathlon consists of a 1.2 mile swim, a 56 mile bike ride, finished off with a 13.1 mile run.  Double that for  the Full IM.  These distances require a great deal of conditioning, time and training. What conditioning should you have before attempting a triathlon? I like to think…

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