Scar tissue is formed as part of the normal healing process. It inevitably forms whenever our body’s tissue is damaged. Most people understand scars that form as a result of a cut, as they are easy to see, but scar also forms internally when we injure our muscles, ligaments and tendons.
Unfortunately, scar tissue is not as functional as the tissue that it replaces. Normal tissue in the body has a consistent form and our healthy skeletal muscle tissue is formed of collagen that sits in a striated fashion (lined up parallel to one another). It allows for normal contraction and flexibility.
When scar tissue forms after injury, our body produces collagen excessively. The initial production of granulation is necessary to provide tensile strength to the injury site. In certain circumstances, the granulation leads to contraction of the scar and to poor structural organisation of the components of regenerating muscle and scar tissue. This leads to a lack of flexibility in the tissue and often this poor structural organization can cause pain and dysfunction.
We like to use a paint brush as an example. If we take the correct steps to store the brush after use, we can pull out the brush and use it easily for our next project. The brush starts out as a soft, supple parallel group of bristles that can bend easily in many directions. If we simply let the bristles dry, they start to bind to one another and the brush loses its flexibility and function. The brush cracks and bends irregularly. At this point more care is required to rehabilitate the brush and get it back to work. Hence early diagnosis and treatment of the brush is a necessity. It is important to know that all injured tissue will develop scarring to some extent. When the scarring prevents normal function of the affected tissue or joint, pain or restricted function exists. This is why we encourage all of our patients to have their injuries assessed, to receive advice in the early stages of injury and to have a proper treatment regime started.
Please consult your personal physician or physiotherapist for more detailed information concerning specific injuries or illnesses.
Researched By : Kátia C. Rowlands – Pilates Instructor & Personal Trainer – 082 513 4256
Easy excercises for couch potatoes
If you have trouble finding the motivation to break away from the television and exercise, try couchersizing—staying on or near your couch and exercising during commercial breaks. Why bother? As I write in the December 2013 Harvard Health Letter, a growing body of evidence links the amount of time spent sitting to illness and even death. “Minimizing long periods of inactivity, like exercising during commercial breaks, can help reduce the risk of injury and may even help you live longer,” says Kailin Collins, a physical therapist at Harvard-affiliated Massachusetts General Hospital.
You can work many different muscle groups while seated upright on a couch. Want to get your heart rate up, work the oblique muscles on the sides of the abdomen. To whittle your waist, try twisting your torso from side to side for the length of a commercial break. You can even exercise while lying on the couch: with your legs extended, squeeze the quadriceps on the front of the thigh for a count of 10, then relax. Repeat several times. Try leg lifts while lying flat to build abs, or side lifts to strengthen hip muscles.
Here are more ideas for the couch potato set. Consider trying some of these exercises during the typical three-to-four-minute TV commercial break.
Sit to stand
Why it helps: This exercise works the quadriceps in the front of the thigh and gluteal muscles in the buttocks, which helps protect your ability to get up from a chair, out of a car, or off a bathroom seat. “In addition, it’s possible to use repeated repetitions of this exercise to get your heart rate up,” says Collins.
How to do it: Go from sitting to standing to sitting again, 10 times in a row. Rest for a minute, then repeat.
Calf stretch
Why it helps: “Keeping your calves optimally flexible can keep your walking stride longer, reduce your risk of tripping over your toes, and reduce your risk for common foot injuries such as plantar fasciitis,” says Collins.
How to do it: Sit on the edge of a couch with your feet flat on the floor. With one leg, keeping your heel on the floor, lift and point the toes toward the ceiling, so that you feel a stretch in your calf muscle. Hold for 30 seconds, then do the same with the other leg, three times per leg.
Stand on one leg
Why it helps: “Balance gets better if you practice it, which can decrease the risk of falling,” says Collins.
How to do it: Holding on to the back of a chair for stability, lift one heel toward your buttocks. Hold for 30 to 45 seconds, three times per leg. To improve your balance on unsteady surfaces, try this with shoes off on a balled-up beach towel.
Shoulder blade squeeze
Why it helps: “This can help prevent that rounded, shoulders-forward posture that can develop from many years of sitting, especially at a computer,” says Collins.
How to do it: Pinch your shoulder blades together, but not up (don’t shrug). Hold for 10 seconds, then repeat 10 times.
Hand squeeze
Why it helps: “Keeping your grip strong makes it possible to turn a door knob, open a jar, and grasp a gallon of milk,” says Collins.
How to do it: While seated upright, hold a ball (the size of a basketball) over your lap with both hands, then squeeze the ball as if you’re trying to deflate it. Hold for a few seconds, then release. Repeat 10 times, rest, then do another set of 10 repetitions. You can also improve your grip strength by squeezing a small rubber ball in one hand.
10 Ways to Tell Good Pain From Bad Pain
1. Ankle Strains and Pains
From landing awkwardly during squat jumps to twisting unnaturally in Zumba class, your ankle often pays the price for missteps. This can cause mild to severe sprains of the ligaments on the ankle’s exterior. For any sprain, avoid walking on it and treat it with rest, ice, compression and elevation. If it’s simply sore, it may be due to tendonitis, says Gausewitz. “Rest and ice it. You can’t really work through it.” Biking, rowing and swimming are better choices than weight-bearing exercises. SIGNS OF A BAD PAIN: If you can’t keep weight on your ankle, see a doctor for X-rays. This is especially important if combined with tenderness felt when touching the bone on the outside of the ankle, which could indicate a fracture.
2. Knee Pain
Knee pain can occur suddenly or begin as a crunchy sound and turn into a chronic ache that hurts while climbing stairs. For the most part, knee injuries are rarely an emergency unless you’re lifting heavy weight and tear something. Pain while walking down stairs, for example, is often due to patellofemoral problems, during which you feel discomfort behind the kneecap and a grating sound in the knee if the leg is extended straight. You can work through it by avoiding exercises that trigger the pain (such as lunges and deep squats) and modifying exercises such as squats by squatting only within a pain-free range of motion. SIGNS OF A BAD PAIN: Hearing a pop at the time of the injury, significant swelling within the knee or buckling or locking of the knee can indicate a serious injury and should be checked by a sports-medicine doctor. These symptoms indicate a possible torn ligament or meniscus tear.
3. Hip Pain
Hip pain should never be ignored. The location of hip pain helps suggest the cause. Pain felt in the groin usually comes from the hip joint itself (the ball-and-socket part of the joint) or the femoral neck (the top of the leg bone). Repetitive activity can cause bursitis and pain on the outside of the hip, and a pain in the buttocks may be nerve-related or result from a lower-spine condition. SIGNS OF A BAD PAIN: One worrisome symptom with hip pain often occurs in both young and perimenopausal women engaging in long-distance running. Pain in the groin that increases toward the end of a run, especially if it is coming on earlier and earlier and taking longer to go away, could be a sign of a stress fracture in the femoral neck. This injury may require surgery and should be checked by an orthopedic doctor.
4. Lower-Back Pain
For mild pain, avoid exercises that make the pain worse, such as incline treadmill workouts (keep it flat), bent-over rows (do seated rows), high-impact aerobics and overhead shoulder presses. Simple treatments like rest, ice and stretching are often enough to resolve the pain. SIGNS OF A BAD PAIN: Pain accompanied by nerve symptoms such as numbness or tingling down the leg and weakness indicate that a herniated disc may be causing pressure on a nerve root.
5. Mid-Back and Upper-Back Pain
Lifting weights and feeling a twinge between your shoulder blades may simply be a sign of bad lifting technique. Lifting too quickly can also cause a tweak of the spine, although sometimes neck problems create referred pain to the shoulder blades. Be sure you’re using the correct weight to allow you to perform your repetitions with proper form. SIGNS OF A BAD PAIN: See a doctor if you experience sharp, stabbing pain or have difficulty breathing, It could suggest a more serious condition, such as a thoracic herniated disc. In some cases, pain between your shoulder blades accompanied by chest pain and breathless may be a sign of a heart attack.
6. Shoulder Pain
If you feel pain in your shoulder or a sudden heavy catch or snap while lifting something overhead, you may have strained or injured the rotator cuff muscles responsible for stabilizing the shoulder. It may start out as a simple impingement syndrome, one of the most common causes of shoulder pain. This occurs when the shoulder blade puts pressure on the rotator-cuff muscles. Arthritis or bursitis may also be behind the pain. For simple strains, ice, avoiding overhead activities, anti-inflammatories and cortisone injections usually resolve the problem. SIGNS OF A BAD PAIN: If your shoulder feels as if it’s coming out of the socket or you experience severe pain and swelling, you may have a tear or other serious injury and should be evaluated by a doctor. Some cases may require surgery.
7. Achilles Tendon Pain
Jumping around on your toes in aerobics or high-impact classes can cause pain in the Achilles tendon. This is the largest tendon in the body and connects the calf muscle to the heel. Most ‘good pain’ refers to a muscle that gets sore. Any pain around a joint that’s around for a few days is normal. If you notice pain and swelling near your heel that worsens with activity, you may have Achilles tendonitis. Ice, rest and stretching the calf muscle will help. SIGNS OF A BAD PAIN: Swelling and symptoms that worsen with walking, especially uphill or on uneven surfaces, may be signs of a partially torn Achilles. Other signs may arise while walking on stairs, running, jumping, hopping or when performing heel raises. See a doctor immediately — delaying treatment can result in a shortening of the torn tendon. Surgery may be required.
8. Elbow Pain
Even if you’ve never played golf or tennis, pain on the inside of your elbow, called golfer’s elbow (medial epicondilitis), and pain on the outer elbow bone, called tennis elbow (lateral epicondilitis), are common overuse injuries. A muscle weakened from overuse can develop microscopic tears in the tendon resulting in inflammation and pain. Resting the arm, anti-inflammatories, changing your grip and using a stiffer tennis racket can help. SIGNS OF A BAD PAIN: Your doctor may recommend surgery for extreme cases if the pain does not improve with traditional treatments after six to 12 months.
9. Foot Pain
If you feel pain in the middle of your heel or along the arch while running and it’s particularly painful when you first step out of bed in the morning, you may have plantar fasciitis. This inflammation of the connective tissue that runs along the bottom of your foot occurs on the underside of the heel and increases the risk of knee pain over time. It can take a long time to get rid of. If you suspect plantar fasciitis, avoid speed work and hill training. Massage, anti-inflammatories, supportive footwear, and ice can also help. “Flip-flops offer zero support and can contribute to plantar fasciitis symptoms. Take preventive measures by gradually increasing training mileage, replacing worn running shoes and running on soft surfaces instead of asphalt or concrete. SIGNS OF A BAD PAIN: If the pain lasts for more than a few weeks, see a sport podiatrist. Treatments include orthotics, cortisone injections, splints and anti-inflammatories.
10. Shin Pain
If you run the same route every day or recently took your run from the treadmill to the asphalt, your shins may become painful. Pain may start in the front of your ankle and continue up to your kneecap in some cases. Shin splints can cause pain during your run as well as afterward. Shin splints refer to an inflammation of the bone usually caused by overuse. Decrease your mileage at the first sign of shin splints — they could lead to a stress fracture if left untreated. Ice, rest and anti-inflammatories help. SIGNS OF A BAD PAIN: If, after modifying your mileage, icing and resting, the pain does not decrease or subside, seek medical attention. In some extreme cases, shin splints manifesting as severe stress fractures may require surgery.
RESEARCHED BY : KÁTIA C. ROWLANDS – Pilates Instructor & Personal Trainer – 082 513 4256
The truth about belly fat
Deep Belly Fat
You need some visceral fat. It provides cushioning around your organs. But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer. The fat doesn’t just sit there. It’s an active part of your body, making “lots of nasty substances,” says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.
How Much Belly Fat Do You Have?
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check. Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level. For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man. Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline. “What we’re really pointing to with the apple versus pear,” Hairston says, “is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat.”
Thin People Have It, Too
Even if you’re thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat. The key is to be active, no matter what size you are.
4 Steps for Beating Belly Fat There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual. To get the same results in half the time, step up your pace and get vigorous exercise — like jogging or walking. You’d need to do that for 20 minutes a day, 4 days a week. Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD. Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up. “Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says. If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program. 2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans. 4 Steps for Beating Belly Fat continued… “Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says. 3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture. 4. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself. “If you could only afford the time to do one of these things,” Shively says, “exercise probably has the most immediate benefits, because it gets at both obesity and stress.”
Researched By : Kátia C. Rowlands – Pilates Instructor & Personal Trainer – 082 513 4256
Master the Mountains
With the right strategy, you can reach the top of any hill with ease
Many riders are anxious about their climbing skills—specifically, whether they’ll be able to keep up with the group. Pro riders struggle with the same issue. When we watch theTour de France on TV, we always see the leaders at the front hammering comfortably up the mountains, but the truth is the rest of the field is simply trying to survive. Those riders need to expend their energy as efficiently as possible so they can make the time cut and advance to the next stage. Here’s how to make the most of your own climbing ability.
TRAIN THE TERRAIN If you typically ride flat roads, you will most likely find climbs difficult. Even if your local rides include short, steep hills, don’t expect to lead on a long climb. Andy Hampsten, the only American to win the Tour of Italy, grew up in the flatlands of North Dakota. It wasn’t until he moved to Boulder, Colorado, that he became a true climber.
SPIN LIKE A PRO Most of us aren’t naturally blessed with a climber’s 4 percent body fat. Consequently, we need to be strategic about how we approach a climb. A general rule is the bigger the rider, the more important it is to sit and spin. On an extended climb, the pro peloton’s larger climbers pedal seated at 110 to 120 rpm for greater efficiency. A lighter rider might be in and out of the saddle, pushing a bigger gear at 80 to 90 rpm.
RIDE YOUR OWN PACE Many people make the mistake of hanging onto the wheel in front of them until they blow up. They think that if they do this often enough they will improve, but it’s the opposite of what you need to do to get better. Instead, try the following workout.
Warm up for at least 30 minutes.
The first week, do one five-minute climbing effort, pedaling at 90-plus rpm. Go as hard as you can while keeping your breathing under control.
Each week, add another five-minute effort to the ride until you can do five in one session. Pedal easy for at least five minutes between intervals.
USE THE TERRAIN Most climbs don’t have a constant grade. When you reach a flatter section, shift into an easier gear and spin at a faster cadence to let your legs recover. As you approach a short, steeper section, you may want to shift into a harder gear and get out of the saddle. As the terrain levels out, you can sit down and go back to your easier gear and higher cadence.
RELAX Even the best riders will have a bad patch during a climb. The key is not to panic–if you stay within your limits, you’ll often start to feel better mid-climb and go on to finish strong.
Researched By :
Kátia C. Rowlands – PLETT PILATES ; SPINNING & FITNESS STUDIO – 082 513 4256
MAKE YOUR LUGGAGE LAST THE WHOLE JOURNEY
With thousands of South Africans preparing to embark on local and international travel this festive season, worries about how to keep their luggage and valuables safe during the trip won’t be far behind. But although this is a legitimate concern, the good news is twofold: Firstly, because of dramatically improved security, the vast majority of bags will rejoin their owners intact after the aircraft lands. Additionally, there are a number of steps travellers can take for further peace of mind. “The reputation of South African airports continues to improve following some years of criticism as a result of baggage theft and unprofessional ground services,” says Christian Faure, Vice President Commercial of Menzies Aviation, which is responsible for ground handling services of leading airlines locally and globally. “At the time, South African airports were notorious for baggage theft, baggage mishandling, poor on-time performance, poor safety and security and poor customer service. Some of this was as a result of outdated infrastructure or overcapacity, which was solved with ACSA’s 2010 World Cup building programme. However much of it was down to the poor management and discipline of previous licensees,” he says.
Faure says in the six years since Menzies entered the local market in 2008, there has been a complete mindset change in terms of instilling a zero-tolerance approach to safety, security, quality and discipline. In the wake of this sea change, Menzies OR Tambo was the first South African operation to be awarded the International Air Transport Association’s ISAGO quality accreditation, after passing an extensive and very stringent audit.
“Incidences of baggage mishandling and theft on airlines have become rare, as a result of ACSA’s investments in infrastructure and Menzies’ approach to staff recruitment and development.
And should incidents occur, they are investigated fully and in the majority of cases arrests made,” says Faure.
However he says passengers should be aware that different standards and processes across airports, baggage handlers and territories meant passengers should still do whatever they can to keep their valuables safe.
“Once you’ve checked in your luggage, it goes through quite a journey itself before boarding the aircraft. However the bags are monitored both electronically and manually at each stage of the process en route to-and-from the aircraft.”
Faure’s top five tips for ensuring your stuff returns home with you at the end of the journey are:
1) Make use of the baggage wrapping service. These services are readily available at most airports within South Africa. Some airlines, like SA Express, offer it as a value added service at no additional charge to the passenger.
2) Clearly label all your baggage, and customise your luggage so that it stands out. This will also help limit the accidental removal of your suitcase from the carousel by someone with similar-looking luggage. Lock your bags.
3) Keep valuable items with you. Cellular and electronic devices are the most vulnerable.
4) Check airline tags to ensure correct destination, and make sure of where your luggage will be when transiting. Get to the carousel as soon as possible after landing. When arriving in SA from an international destination, you will need to clear customs first before rechecking your bags to a further domestic destination.
5) If you have golf clubs, oversized or boxed items, these are normally delivered at a separate area for fragile goods near the carousels. Ensure you keep the tags for these items in a safe place and don’t forget to claim your items before leaving the airport.
MATRICS – GIVE YOURSELF A GIFT THAT KEEPS ON GIVING THIS HOLIDAY
With endless weeks of lazy days looming just around the corner following weeks of demanding examinations, this year’s matrics should consider giving themselves the gift of a lifetime – by using their downtime in a way that will push them ahead of their peers even before they enter tertiary studies.
Dr Felicity Coughlan, Director of The Independent Institute of Education, says while school-leavers deserve to give themselves a solid break, they should not lose sight of the fact that in the grown-up world they are now entering, competition is tough and time lost is opportunity lost.
“It really is possible to both have a good time and get some rest while still doing something productive and lasting during this festive season,” she says.
“In fact, school leavers should consider giving themselves a gift that will stand them in good stead when they need to start preparing their CVs and have to demonstrate why they are different to the rest of the crowd applying for the same position,” she says. “Alternatively, they should focus on what they will need most when they start studying next year, and make sure they are ahead of the pack.
“The long holiday period provides the perfect opportunity to get your head in the right space, learn a new skill, or start something new,” says Coughlan.
Her TOP FIVE IDEAS for productively filling the summer hours are:
LEARN TO TYPE
This may sound very strange in the modern age, but many young people type with only a few fingers and are not in fact proficient. Once they are studying or working, most of what they communicate in writing will come off a keyboard. Learning to touch type will add immeasurably to efficiency. There are free downloadable programmes that are game-based and students can compete against themselves or others.
CLEAN UP YOUR ONLINE PROFILE
The surge in social media usage in all walks of life means that recruiters and potential employers are able to find a lot more information about you, before you even walk through the door of an interview room. Make sure that what they find in a year or two when they start looking, presents you in the best possible light. Fix your privacy settings and look for photographs in which you have been tagged. Actively create an on-line presence that positions you as more than a wild child. If you are really dedicated, you could even set up a blog – an increasingly popular form of personal expression that can really help set you apart from future competition, by giving personality to your application. Easy to set up and free, this is your chance to get your name out there. Be careful though – this is only for the really committed, as you need something meaningful to say. And at all times remember that you are creating impressions… Make them count!
LEARN A NEW LANGUAGE
Let’s face it – far too many South Africans are still not proficient in our own languages. If you cannot speak more than your own mother tongue and perhaps one other local language, now is the time to tackle this. Language proficiency (particularly in the professions) is no longer only a ‘nice to have’. If you are already proficient in three or more SA languages it could be time to begin to tackle the basics of an international business language – like French or Mandarin or Portuguese.
TAKE ON A LIFESTYLE SPORT
At school you would probably have been required to play a sport – normally a team sport. Very few of us maintain that after school and certainly even fewer after tertiary study. This holiday is the holiday to start participating in a sport or other physical activity that you can carry with you in to the world of work – gym, running, cycling or yoga are only some possibilities. It is well understood that your future health and happiness are tied to your level of physical wellbeing, so the sooner you start the habit of participating in an activity you can do as an adult alongside your work, the better.
VOLUNTEERING or RAISING FUNDS FOR A WORTHWHILE CAUSE
Register your name on a charity’s website and become a volunteer or fundraiser, or approach a local religious or community organisation directly. Making a difference to the lives of others is immensely satisfying, and will help you stay grounded and focused as you enter adulthood. It will also demonstrate to future employers that your world is about more than just yourself, and that you have applied your talents for the greater good. And it gives you an environment to practise work appropriate skills like planning and communication and teamwork. “At the end of the holidays, you will enter your new life with an added sense of purpose rather than just wondering where the time went. This is a great gift to yourself,” Coughlan says.
For further information or comment by Dr Coughlan, please contact:
Gwen at Lange 360: 021 448 7407 or gwen@lange.co.za
or visit www.iie.ac.za
HOW TO KEEP EXERCISING WITH A HIP THAT POPS
If you have a hip that audibly pops during exercise, you likely have snapping hip syndrome, which is caused by imbalances in muscle tension that result in tendons snapping over bony protrusions. The most common muscles involved are the tensor fascia lata or gluteus maximus flicking over the trochanter, or neck, of the thigh bone, and the Iliopsoas muscle flicking across the bone at the front of the pelvis. While not imminently harmful, if left untreated over time, snapping hip syndrome can lead to postural problems and back pain. Treatment involves stretching tight muscles and strengthening weaker muscles to restore muscular balance at the hip.
EXERCISING WITH SNAPPING HIP SYNDROME
Step 1
Identify the cause. An athletic trainer or health professional who specializes in sports medicine will be able to evaluate the cause and severity of your condition, and may prescribe therapy. Since treatment for snapping hip syndrome involves exercise, you will not be totally sedentary during your recovery.
Step 2
Evaluate your program. Identify which exercises or activities you do regularly that may be promoting an imbalance. Sitting at a desk or driving a vehicle all day long can promote imbalanced muscles at the hip. If you are an athlete, there may be movement patterns inherent to your sport that are causing problems. While you may not be able to eliminate these activities, you can work to offset the damage by stretching and strengthening opposing muscles.
Step 3
Assess your technique. Ask your coach, trainer or therapist to work with you to evaluate your body mechanics during physical activity. Flaws in your execution of certain movements may be contributing to your condition.
Step 4
Change your routine. Add stretching and strengthening exercises that target the hip. The American Association of Orthopaedic Surgeons recommends stretching the quadriceps, hamstrings, piriformis and illiotibial band, and strengthening the gluteal and abductor muscles. Changing the type of cardio you do may also help. If you normally bike or row, try switching to an upright exercise that recruits the gluteal muscles to extend the hip, such as walking or running on an incline, using the elliptical trainer or swimming.
Step 5
Maintain upper-body strength. While your therapist may ask you to temporarily stop your routine and focus on therapeutic exercises, you should be able to safely do upper-body resistance training that does not involve hip action.
TIPS AND WARNINGS
If you are an athlete, the muscular imbalances that caused your hip to pop will return if you don’t take measures to offset them. Once you have finished your rehab program, incorporating some of the strengthening and stretching exercises prescribed by your therapist will help keep snapping hip syndrome from recurring.
If you are under the care of an orthopedic therapist for snapping hip syndrome, consult your therapist before engaging in physical activities that fall outside the scope of your rehab protocol. The physicians at Washington Orthopaedics & Sports Medicine advise that you complete your therapy to the point of full recovery before returning to your sport. Length of treatment varies but usually averages two to six weeks.
REFERENCES
Physiotherapy-Treatment: Snapping Hip Syndrome
American Association of Orthopaedic Surgeons: Snapping Hip Syndrome
Washington Orthopaedics & Sports Medicine: Snapping Hip Syndrome
Researched by KATIA C. ROWLANDS – STOTT PILATES INSTRUCTOR & PERSONAL TRAINER – 0825134256
7 Essential Strength-Training Exercises to Master
If you’ve been spending any time at the gym, you’ve probably seen (or done) more than a few sets of these strength-training moves. These exercises are trainer and fitness buff favorites for balancing and strengthening the body; they are also effective when it comes to shaping, toning, and whittling. Learn how to do these seven essential exercises in time to add them to your Summer shape-up routine!
BRIDGE
The classic bridge targets the abs and butt while opening up the chest, which can need a stretch if you spend a lot of time at a desk.
• Start by lying on your back with your knees bent and your feet planted on the floor hip-distance apart.
• As you contract your ab and butt muscles, push your pelvis upward, away from the floor. Keep your ribs aligned with your pelvis, and make sure your knees are directly above your heels.
• Lower your hips and pelvis to just above the floor and pause.
• This completes one rep. Raise your hips back to the high position and repeat. Do three sets of 10.
LUNGE
Use lunges to increase flexibility and balance while strengthening lower-body muscles.
• Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
• Keep the weight in your heels as you push back up to the starting position.
PLANK
The plank can do it all — besides sculpting arms, the move challenges your balance and engages the core muscles for an extremely effective (and deceptively difficult) gym basic.
• Start facing the floor, resting on your knees.
• Plant your palms on the mat by your head, shoulder-width apart. Your palms should be flat; spread your fingers out wide to help support your weight and take the strain out of your wrists. Step your legs out behind you one at a time, and rest on your toes.
• Contract your abs to prevent your butt from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
• Hold for 30-60 seconds.
PUSH-UP
The push-up is an old favorite for strengthening the upper body, but improper form can do more harm than good. Be aware of these four things as you execute a push-up: body alignment, hands, abs, and breath.
• To start, get into a plank position (see above), making sure your shoulders are aligned over your wrists and your fingers and palms are spread wide, with pressure focused in your fingertips.
• Keep your belly button pulled in as you lower down, and keep your spine straight so your body is in a straight line. Bend your elbows outward to the sides.
• Make sure to connect your breath with your movements — inhale as you bend your elbows and lower yourself to the ground, and exhale as you raise back up into a plank.
• Aim for 10 or as many as you can do, and add reps as you become stronger.
SEATED RUSSIAN TWIST
Russian twists target the abs, especially obliques, and help with circulation and digestion .
• Sit on the ground with your knees bent and your heels about a foot from your butt.
• Lean slightly back without rounding your spine. It is really important, and difficult, to keep your back straight, so don’t let it curve.
• Place your arms straight out in front of you with one hand on top of the other. Your hands should be level with the bottom of your rib cage.
• Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through your center and rotate to the right. This completes one rep. Lift your feet off the ground or hold a medicine ball for a more advanced variation.
• Do 15-20 full rotations.
SQUAT
The squat is one of the best functional fitness moves you can master. From picking up a load of laundry to stabilizing yourself when you lose your balance, you’ll use the squat in many areas of your life.
• Stand with your head facing forward and your chest held up and out.
• Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
• Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
• Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
• Keep your body tight, and push through your heels to bring yourself back to the starting position.
• Do three sets of 10-15.
SUPERMAN The Superman targets your posterior muscles to correct body imbalances by strengthening often-neglected areas of your body.
• Lie facedown on your stomach with arms and legs extended. Keep your neck in a neutral position by looking at the ground in front of you without straining.
• Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body, with your back arched and arms and legs several inches off the floor.
• Hold for two to five seconds and lower back down to complete one rep.
• Do three sets of 12.
RESEARCHED BY : KÁTIA C. ROWLANDS – Pilates Instructor & Personal Trainer – 082 513 4256
Detox Diets: Do They Work?
It seems everyone has tried a detox diet these days. Although regimens vary, they generally entail a juice fast lasting days or weeks and often include a “cleanse” with limited food and/or “detoxifying” supplements. Serving up a small allotment of calories can produce dramatic weight loss, which makes detoxing tempting to typical dieters.
But what’s unique about this trend is that it’s also attracting people not trying to lose weight. That’s because these fasts are billed as a way to improve health by removing impurities from the body. Many of the juice regimens purport to cure chronic health conditions and diseases. All this gives detox diets more street cred than the typical fad diet—but is that warranted?
Are These Diets as Scientific as They Sound?
“Extreme detox diets are not nutritionally balanced,” says Christine Gerbstadt, MD, MPH, RD, a Maryland-based medical doctor and registered dietitian. Even diets that incorporate a meal or smoothie can have too few calories, especially if you exercise while on them. The risks are considerable.
“When you’re not getting enough protein or calories, you can lose muscle mass and experience dangerously low blood sugar, which can cause you to pass out and create electrolyte imbalances that, in extreme cases, can lead to a heart attack,” says Marjorie Nolan Cohn, MS, RD, CDN, a spokeswoman for the Academy of Nutrition and Dietetics who has a private nutrition-consulting practice in New York City.
Of course, some detox diets take a more sensible route, providing juices or supplemented shakes with adequate calories (around 1,200 per day) and protein. “As long as you’re healthy and only follow [a diet like this] for a few days, you will probably lose a few pounds, [but] it’s doubtful that you are going to cure a disease,” says Cohn.
In other words, it’s true that these exercises in portion control can produce weight loss. But the bigger question is whether a detox diet truly “de-toxes.” These diets are said to be able to cleanse the liver and flush the body of toxins, but do they?
Detoxing the Liver of Thousands of Toxins . . . ?
The most common claim is that a cleanse regimen detoxifies the liver, the body’s own self-detoxification organ. It’s assumed the liver gets clogged like an air conditioning filter and must be cleaned so it can continue detoxifying.
“But there is no evidence showing that a normal liver gets clogged with toxins,” says hepatologist Nancy Reau, MD, an associate professor of medicine at the University of Chicago who treats patients who have liver cancer. “The liver is a sophisticated filter. Everything you inhale, put on your skin or eat enters the bloodstream and is brought to the liver. It then generates specific enzymes to help remove things that are unhealthy or change them to a healthier form. The liver is self-cleaning; you just have to give it good fuel in the form of healthy food.”
Pros and Cons of Detoxing
The upside of a detox regimen is that cutting out bad eating habits and helping the body eliminate waste more easily make good sense. Eating less processed food and more plant foods means more fiber, more nutrients and fewer chemical additives. Detox diets may even have a valid detox effect if people forgoalcohol that they might otherwise drink.
Some people think that a regimented, strict plan helps them mentally prepare to embark on a healthier way of eating. However, people often return to their former eating vices when their cleanses are over.
The belief that it can kick-start a healthier life may only be a fantasy. In fact, the deprivation during fasting may result in a backlash—an impulsive return to junk-food eating.
If your routine consists of alternating an occasional detox week to fix a chronic pattern of poor eating habits, what’s the point? “A lifetime of good, healthy eating is going to be more effective than a sometime, short-term cleanse.
Easy Ways To Eat Healthfully All the Time
Drink more water.
Eat more organic plant foods.
Exercise vigorously.
Get more fiber by eating more plant foods.
Omit or eat fewer animal foods (and choose only free-range, organic, etc., if you do).
Don’t smoke.
Don’t drink alcoholic beverages.
Avoid processed foods.
Researched By : Kátia C. Rowlands – Pilates Instructor & Personal Trainer – 082 513 4256