When I was in PT school I had a professor describe walking as ‘an act of controlled falling’. It takes the coordination of 200 muscles to maintain your balance while walking. Having good strength of the core musculature is vital to maintaining good balance.Not only are they essential for balance with any movement this is particularly true for the golf swing. The core is the foundation of the golf swing because it stabilizes the entire body throughout the swing. It is important to have a strong core and flexible spine to complete a full swing.Read More
Runners are a hard-working, highly committed breed of athlete. Despite putting in hours of training out on the roads, I find that many runners come into the clinic with surprisingly weak hip musculature, a poor ability to control rotational forces under demand, and tightness that impacts postural alignment. The exercises and stretches below are specifically designed to enhance your running routine in order to counter repetitive training in a sagittal plane.Read More
Stretching is a very critical piece of preparing for and cooling down from a run, no matter the length or intensity.
Warm up stretching should be minimal and non-aggressive prior to running; followed by extensive and more aggressive stretching post-run.
Major muscles and muscle groups should be stretche
d at both times. These include: quadriceps, hamstrings, calves, hip rotators, shoulders and upper / lower back. These are all very important muscles involved in running. Keep them happy and they will keep you running happy!
Most of us runners like to get out there and just RUN. Right?!...
However, to be a really good runner, there should be a strengthening regime added to your running program to improve your performance and minimize your risk of injury.Read More
If you run, you're a runner. Dig into these 11 Things you need to know to run and train at your best and take care of your body while you're doing it.
4 Running Myths DEBUNKED:
1. Hydrating with a sports drink is better than water: WRONG! If your run is less than an hour, water is the better option. If your run is longer than an hour, this is when you should use a sports drink to replace the electrolytes lost during a more intense run.Read More
What is an over use injury?
- They are injuries that occur over time.
- They are a result of repetitive micro-trauma to tendon, bones, ligaments and joints (ouch!)
- They can happen when you first begin a sport or activity - or even when you do too much, too soon.
- They can also result from improper technique.
- With exercise or activity, muscles & tendons get stronger. This happens through the breakdown and build up of tissue. If too much breakdown is happening in comparison to the amount of rebuilding, these type of injuries can occur.
Dancers can prevent this from happening....
There are usually a few times throughout the year that a dancer may take a week or two off for various reasons - vacation, holiday, illness, etc. It is important to remember to ease back into classes or practice when you return. You can even try some strengthening exercises during your holiday when you are not dancing!
These strengthening exercises should use the same muscles you need in dancing, but work them in a different way. When you complete strengthening exercises it helps to keep you in shape and even strengthens your muscles for when you return to class or practice. This concept is known as cross training...
What is Cross Training and Why is it Important for Dancers?
- Cross Training is an exercise routine that uses several different activities, which varies your exercise routine
- Cross Training uses the same muscles in different ways. This helps to strengthen those muscles even more.
- Cross Training helps to reduce injuries while also maintaining and increasing strength and performance in the activity of choice.
As a dancer it is importance to work on endurance, leg/core/shoulder/upper back strength and flexibility outside of your dance classes and practices...
So instead of dancing 4-6 times a week, try to take a day or two off from dancing and try some cross training! You can work on strengthening, flexibility and endurance during cross training.