Runners older than 50 years old have shown the greatest increase in participation rates among long distance runners. In a previous post we described the impact of aging on running speed. In each decade after age 40 a runner will lose approximately 10% of their VO2 max due to changes in their musculoskeletal and cardiovascular...
The majority of people with lower quarter pain or symptoms will demonstrate altered coordination and communication between the nervous system and muscles. This leads to altered movement patterns which may perpetuate symptoms and lead to more chronic pain and muscle imbalances. Primary movers for our movement patterns (example: gluts) may be substituted for weaker, less...
Our prior posts on dynamic warm ups have highlighted the benefits of these exercises on injury prevention and sports performance. Conversely, static stretching has been associated with decreased performance due to a reduction in the ability of the stretched muscle to contract and perform dynamically during sport movements. Clearly, the best option for both pro...
Eccentric exericise, where our muscles contract and lengthen, is an essential part of any exercise program. Its benefits of strength, flexibility, and injury prevention are well known in the literature and have been discussed on our prior blog posts. Eccentric exercise as pictured above has a unique stimulus on the structure of the muscle and...
Knee osteoarthritis (OA) is a common condition in middle to older age and is a leading cause of pain and disability among this population. Our prior posts detailed improvements in cartilage thickness occurring in individuals with mild knee OA after a lower body exercise program. In advanced stages of knee OA or with a progressive...
Customized foot orthotics based off a clinical examination, plaster or foam cast have been utilized for decades in order to treat overuse injuries of the foot, ankle, knee, hip and even spine. These orthotics are usually not covered by insurance and usually run into the hundreds of dollars compared to an off the shelf model....
Hydration, electrolytes, salt and pickle water are all common internet solutions for muscle cramping. These remedies are based off the assumption that muscle cramping is secondary to imbalances in electrolyes (potassium, sodium) or hydration levels. In particular, when athletes are dehydrated there is a decrease in the water content, concentrating many elements in the bloodstream...
In a prior blog posts we discussed the effects of stretching on fitness, performance and flexibility. We are often prescribing mobility exercises to restore movement to a joint or body region (thoracic spine and rib cage) in order to improve movement patterns for performance, pain relief, or as part of a weekly fitness program. While...
Previously we wrote about the positive impacts of exercise on the body’s tissues. The benefits of exercise is based on the ability of your rehabilitation program to properly load and unload an injured tissue allowing it to remodel and heal. The optimal amount of load is key with both ends of spectrum, over doing it...
here are not many more controversial topics in the exercise science literature than stretching. While most believe stretching is an important component of a fitness or rehabilitation program the debate occurs on the timing, frequency, duration, type, direction, and intensity of the stretching program. Recently, a large push in corrective exercise programs involves mobilizing joints...