Hip Bursitis

Hip bursitis is mostly characterized by the inflammation of a fluid-filled sac located at the bony part of the hip bone or lateral part of the shaft of the thigh bone. The term “bursae” refers to fluid-filled sacs that are located at areas where muscles, ligaments, and tendons slide across the bones. These fluid-filled sacs act as a gliding surface, thereby preventing friction between the bones and soft tissues. More than 150 bursae are located in the human body. When any of these bursae gets inflamed, one is diagnosed with bursitis. Hip bursitis is characterized by symptoms such as pain in the outer thigh and hip area as well as a painful condition that increases friction in your joints. Stretches and strengthening decrease tightness in muscles that may be contributing to this condition. These exercises target muscles that move your leg at the hip joint. Pain might worsen due to running, walking, climbing stairs, or squatting. Incorrect posture at work or home can also cause bursitis. Bursitis is not serious in nature. It can be easily cured with proper care of the injured or inflamed area. Home remedies are enough to cure the ailment, but if it is recurring frequently, you should surely consult your doctor. Individuals affected by this condition should avoid repetitive activities that can put strain on the hip joint.  The first line of defense is rest from irritating activities. The use of painkillers or non-steroid anti-inflammatory drugs (NSAIDs) might be suggested in some cases. A foam roller is also important to use before and after your activity as you find tight areas that need to be kneaded out from tightness caused from your aggravated activity.

Throwback Thursday: The Staggered Pushup (February 2013)

A staggered push-up is an anaerobic exercise that is a body weight movement performed in the prone position by bending your elbows at 90 degrees while your arms are used to help lower and raise your torso. The gravity and resistance that your body provides during this exercise creates functional and overall strength. Functional strength can best be defined as to effectively producing stabilization and movement to the body with daily activities.

The staggered push-up can be considered a “moveable plank” since the core is utilized for strength just as much as the upper body is during performance. Correct staggered push-ups should be performed with the upper body, torso, and lower body moving as one unit. Staggered push-ups are a tremendous exercise because of the multi-joint and multiple muscle groups they recruit during movement. Moreover and most importantly, staggered push-ups are a true test of strength, stability, endurance, and power.

Running Injuries 101

Running has increased in popularity. It has also increased with the average age of five years in both males and females since 1980 to 2011. The number of people finishing a marathon has gone from 1 percent of the population to 5 percent in just a few years. In 2008, more than 14 million runners completed at least 100 days running. But with the interests and increases in running, there are always possibilities for injuries. On average there are 4 injuries per 1,000 hours of running. This means that if you are running 5 to 10 hours per week, you could potentially get 2 injuries per year. This article is dedicated to eliminating or reducing them in your running journey. Most injuries occur when you are a new runner, increase your mileage more than 10 percent in a given week, or are coming back from an injury. Adding distance, using uneven work, speed, running up hills, and interval training are other reasons runners get hurt. The lower body of the hips, knees, legs, and feet are more commonly injured. In the next paragraph, common injuries will be addressed.

Preventative treatment and Rehabilitation for Plantar Fascia

The plantar fascia is a band of connecting fiber that originates at the heel and goes to the bottom of the toes. It facilitates warm-ups of balance, stability, running, walking, and cardiovascular warm-ups. Plantar fasciitis is a condition where the plantar is overstretched; it results in pain that comes from micro-tears and inflammation to the fascia. Some of the causes of plantar fasciitis include improper shoes, wear or tight ankles or calves, increasing vigorous activity more than 10% in a week, and vigorous activity such as running, jumping, or pounding on the bottom of the foot. Tight hamstrings, calves, and shins and stress placed on the plantar fasciitis cause plantar fasciitis. Some great exercises to prevent or rehabilitate the plantar fasciitis include:

Are You Ignoring Red Flags?

Maintaining shoulder health is an important part of a hockey player’s career. The risk of injury due to contact such as a body check is high and the fact that the shoulder is a very mobile joint increases the risk of non-contact injuries.

What is very interesting about the human body is how it informs us of dysfunction. Pain or discomfort in an area may actually be a referral from a different part of the body. The mistake many athletes make especially younger teenage athletes is pushing through these warning signs and not getting quality help from a hands-on therapist. In order to play through a healthy, long career in your sport you must take a preventative approach towards your Strength & Conditioning. This means being smart in how and when you train, taking adequate recovery and listening to warning signs.

Regress to Progress: Accessory Exercise for Olympic Cleans

As a U.S.A.W. Sports Performance Coach (Olympic Lifts) & also a post rehab specialist, I have the background & experience to help members improve their athletic performance while preventing injuries.

Exercise technique is paramount for all modalities of fitness but especially when doing Olympic lifts such as the clean, clean jerk and snatch. These movements are a combination of strength, timing and power. Incorporating accessory exercises for each lift will lead to noticeable gains in strength, conditioning, performance & even body composition.

One accessory exercise for the Olympic lift called the “Clean” is a barbell “balanced” front squat.
Adding this exercise will teach you how to stay upright throughout the squat, reinforce front squatting biomechanics, improve motor skills & most importantly, teaches you that the barbell rests on the front shoulders & clavicle.
Try this exercise with a practice barbell or fixed barbell that ranges from 20lbs and up. The weight should be light enough that you can catch it if it rolls off the front shoulders.

Exercise Based Podcasts

Scott Rawcliffe:

In these podcast’s Scott interviews different Fitness Professionals all regarding something different. You can learn about new and great exercises to upcoming Fit Pro conferences and learn from great Fitness Professionals themselves. With the wide range of guests, you can get a lot out of every podcast!

URL: http://scottrawcliffe.com

The Pike Roll Back: My Top Abs Exercise

Before I introduce you to some of the best abdominal exercises out there, let’s get one thing very clear: if you’re looking to show off your abs (i.e. get a six-pack), you need to watch what goes into your mouth (i.e. follow a clean diet that’s not excessive in calories). No amount of specific abdominal exercises can spot reduce the belly fat that’s covering up your muscles!

In other words, we all (anatomically) have a washboard, and exercise can make that washboard stronger and harder, but you won’t get to see that washboard until you take the laundry off of it (i.e. reduce your body fat by controlling your diet). Losing fat and keeping the muscle is the focus of my book: Strength Training for Fat Loss.

Assessing and Correcting Foot and Ankle Problems

Foot and ankle pain is a prevalent problem that fitness professionals encounter frequently when working with clients. This article illustrates the anatomy of the major structures of the foot and ankle, explains the most common musculoskeletal imbalances of these areas, teaches trainers how to assess a client’s feet and ankles, and provides four corrective exercise techniques that can be used to eliminate pain and improve function.

The feet and ankles are key parts of the body that act as shock absorbers when a person interacts with a contact surface such as the ground. They also help the body adapt to varied surfaces via side-to-side movement. Understanding the anatomy of these important body parts can help you know how to assess them for imbalances.

What is Bad Posture and How Do You Correct It?

Integrating successful corrective exercise strategies into client programs to alleviate their aches and pains is easy if you have a good understanding of posture. This article provides a brief explanation the most common postural imbalances and exercises you can use to correct them.

The downward pull of gravity places a tremendous amount of stress on your feet. If your feet are deconditioned (and most people’s are), they tend to flatten in response to this pressure (i.e., overpronate). When your foot overpronates, your ankle rotates inwardly over your foot toward the middle of your body. Your leg follows your ankle, causing both your lower and upper leg to rotate inward. These imbalances of the foot and leg cause the knee to shift inward also (i.e., medial knee displacement). Over time, these compensations can lead to excessive pressure on the knee and ankle joints, causing discomfort and dysfunction in these areas (see Image 1).


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