Put a Stop to Knee Pain! 5 Corrective Exercises for Runners

By: Nattie Marston, NASM-CES

Have you ever gotten pumped about a new exercise program, only to have your knees become a pain? Deciding to “just work through it,” you pop a couple of ice packs on and lay low for a day, hoping the pain goes away. But it doesn’t. So you push through, figuring your body will eventually adapt to the new workout routine...

Unfortunately, pushing it to the limit until your body is overstressed will only slow your progress because of the time required to recover after every “setback.” 

When your muscles are overstressed, they can no longer process oxygen and fuel efficiently. Weaker muscles try to take over the job and are usually overtaxed, resulting in muscle tightness, misalignment, and pain.

“I’m stretching, so why do I have knee pain?” I hear it all the time! While stretching promotes flexibility and increases range of motion, it is not the only thing you should do to prevent injuries. Paying attention to what happens at the ankle and above the knee can influence what happens at the knee. 

Common restrictions that can cause knee pain:

Ankles – ankles may not move properly due to tight calves, over-pronating/supinating, disrupting the transfer of force, affecting knee and hip alignment.

Hips – the hips help stabilize the knee when running; if they are weak, they cannot support the thigh or keep it aligned, adding stress to the knee.

Glutes – when they are weak, the TFL and ITB take over, causing the patella to track laterally, causing pain to the knee.

Hip flexors –  runners are constantly performing hip flexion and if the hip flexors aren’t stretched, they inhibit the glutes which bring the body into hip extension.

Core Stabilitzers – if the core is weak, movement of the hips, pelvis and spine are not controlled properly.

While there are many techniques to help correct muscle imbalances, start out with these 5 basic corrective exercises:

Foam Rolling: Calves, Quads, TFL/ITB (30 seconds on 2-3 sore spots in each area)

Static Stretch: Calves, Hip Flexors, Adductors (hold stretch for 30 seconds, 2-3 times on each side)

Core Stability:  bridges (1 set of 20)

Ankle/Hip Stability:  single leg balance (balance for 30 seconds, 3 times on each leg)

Tube Walking:  10 reps side to side

Starting any workout with these 5 basic exercises is the best investment of time you can make before jumping into a new program!

Proteins, Fats and Carbs - Oh My!

by Allyn Amelia Blind, M.S., NASM-CPT

Nutrition can be extremely confusing; with the inundation of useless information, good information and just plain marketing and advertising, the average person has reason to be flat out frustrated. Fat is bad right, or it's good if it's a nut or wait... fish? I need protein to lose muscle... wait, or if I want to be tone I need it? And carbs... none after 8pm so I don't gain weight... right?

Well.... yes and no. 

But, have no fear! The next month, I will be setting the record straight in easy to understand ways; building on our knowledge of calorie intake (check out the recent blog) and sharing information about the three primary MACRONUTRIENTS: protein, fat and carbohydrates (carbs).

What is a MACRONUTRIENT? Our good friends Merriem-Webster defines a macronutrient as: 

1. A substance required in relatively large amounts by a living organism

2. A type of food (ie. fat, protein, carb) required in large amounts in the human diet

Macronutrients are essential to every human being, no matter what their health goals may be. We all need to balance each macro in our daily and weekly nutrition. It is extremely important to incorporate protein, fat and carbohydrates into your plan to best serve your body. These nutrients give us energy (through calories), replenish loss from activity and exercise and are important to general quality of life. To better understand each macronutrient, let's take a quick look at them:

PROTEIN - Composes muscles, organs and enzymes. This is the most important macronutrient for and essential to muscle building. Examples of protein include:

• Milk, cheese and yogurt
• Lean, white meats (fish, chicken)
• Eggs
• Beans
• Seafood
• Soy

Calories PER gram of protein = 4

FAT - Contrary to what most believe, FATS are VERY important to a well functioning and healthy body. It acts as structural components for all cell membranes and supplies necessary chemicals for hormone production. Fats protect our vital organs! Dietary fat also carries fat soluble vitamins from food to your body in the form of; vitamins A, D, E and K. Fat does not MAKE us fat. Excess calories make us fat. Examples of healthy fats include:

• EVOO
• Nuts or nut butters (natural)
• Avocado
• Eggs

Calories PER gram of fat = 9

CARBOHYDRATES (carbs or CHO) - Carbs provide the energy you need to live an active and healthy life (keep away that tired and lethargic feeling). Carbs are needed consistently throughout the day to feed the brain with glucose, it is the fuel that revs up EVERY single part of your body. Again, carbs don't make us fat. Excess calories make us fat. Examples of carb sources include:

• Fruits and vegetables
• WHOLE GRAIN bread and/or pasta
• Brown rice
• Oats (oatmeal)
• Legumes (beans, peas)

Calories PER gram of carbohydrate = 4

Please note the calories per gram of each macronutrient. As you can see, fats (as expected) contain more calories per gram. This simply means that a food with more fat in it will generally be of smaller portion size as it is more calorically dense. Keep this in mind when making your daily nutrition choices. 

As you can see from the brief descriptions of the three main macronutrients, each serve a distinct purpose in supporting our daily life. It is important to include a variety of these in your nutrition. We will look more closely at EACH macronutrient this month so be sure to check back to learn more about how to plan your nutrition, and what to put into your body for YOUR best results!

Stressed? Breathe into your workout!

By: Nattie Marston, NASM-CES

Stress… we all have it, whether it’s serious life challenges or simple annoyances that get under our skin. Whatever these may be, stressors cause more harm to the body and mind than we know.  Without realizing it, we habitually incorporate stress into our lives without acknowledging how it impacts our well being.

What does stress really do to your body?

 When you encounter a threat or are under stress, your body's "fight-or-flight reaction" kicks in, releasing hormones such as adrenaline and cortisol, which increase your heart rate, elevate your blood pressure, and alter the immune system.  This constant blast of stress causes long-term effects like some of those shown below.

Source: American Psychological Association's "Stress in America" report, 2010

WHAT do you do? Where do you start?

There are many helpful tools out there to help tackle the effects of stress.  Take it one step at a time and start with ONE thing…breathing!  You can practice it anywhere and should do so as much as possible!

WHY focus on breathing?

Especially when under stress, many of us take short, quick breaths that get “stuck” in the top of our chests, rather than using the whole diaphragm.  This can cause muscles to tighten, particularly around your neck, shoulders and back, preventing the delivery of oxygen to the brain and causing muscles to be less efficient.

Practicing conscious breathing benefits both mind and body.  It triggers the parasympathetic system (PNS), allowing your heart rate to drop and suppressing stress hormones in the bloodstream. Taking deep breaths expands the lungs and sends messages to the brain telling the muscles it’s okay to relax.  On top of these benefits, here’s what deep breathing can do for you:

• Increases oxygen to the brain, enabling clearer thinking and enhancing the ability to focus
• Helps calm the mind and your mood
• Improves memory
• Increases mindfulness (how you react, what you’re eating, how you’re stretching, etc.)
• Decreases anxiety and irritability
• Fights fatigue
• Improves immunity

Breathing Improves Fitness?

Have you ever noticed how often you hold your breath when you are exercising? Incorporating deep breathing into your fitness program will improve your performance.  “By increasing the strength and stamina of your respiratory system, your breathing becomes more efficient, requiring less energy—which leaves more energy for the motor muscles and whatever task or activity you’re involved in,” explains Al Lee, co-author of Perfect Breathing (Sterling Publishing, 2009). 

Increasing the strength of the muscles involved with breathing can prevent respiratory muscles from fatiguing during high-intensity exercise, resulting in better performance. Oxygen gets to the tissues more efficiently, which helps with flexibility, relaxes the muscles and energizes the body. Your mind is clearer, helping you maintain focus on your run or whatever your fitness goal may be.  

HOW to practice conscious breathing…

Try these simple breathing techniques to ease stress, increase mindfulness, reduce irritability and improve your fitness performance!

• Breathe at your desk, on the way to work, waiting in line, in the shower – take a long inhale (2-4 seconds) or until you fill up your lungs, then slowly exhale until you empty your lungs.
• Consciously breathe while you foam roll
• Breathe while you stretch – take deep breaths
• Sync breaths with your movements during exercises (whether it’s weight lifting, yoga, balance and stability work, etc.). *A good trainer will give you specific breathing techniques matched to your workout.
• Breathe deeply when you go to bed (same practice as #1)

If you make this a habit, you might find that you are generally more relaxed, can run a bit further, and that the small things that usually irritate you might not bother you as much anymore.  It’s worth living healthier and happier!

'Slouch' at Your Desk? How Bad Posture Affects Your Body...

By:  Nattie Marston, NASM-CES

“SIT UP STRAIGHT!” Three words I often heard when I was younger, but chose to ignore.  Why do I need to sit up straight when it feels more comfortable to slouch?  It wasn't until later in life that I understood the importance of GOOD POSTURE and how it can affect the way you walk, run, throw, stand and sit during daily activities.

Many of us spend a significant amount of time SITTING…  whether it’s at a desk, in rush hour traffic, or simply watching TV.  When we sit for long periods of time, there is more pressure on the vertebral discs than when we're standing.  According to the International Sports Sciences Association, while sitting with poor posture, the abdominal “corset” relaxes, which causes majority of your body weight to load the discs and the back loses support.  

Continuing to practice poor posture can cause several health issues down the road, but learning useful tools to make small corrections can make a huge difference in how you feel and how you move!

 WHAT CAN HAPPEN WHEN YOU “SLOUCH” AT YOUR DESK?

• Shoulders round and head falls forward of the line of gravity, adding pressure to the neck and shoulder joints 
• Headaches occur due to lack of support for the cervical spine
• Muscle imbalances develop
• Exaggerated curvature – affecting balance and gait
• Body becomes misaligned - spine lacks support to maintain stability
• Pressure on ribs and diaphragm
• Fatigue – muscles have to work harder to keep the spine stable & protected
• Pain in the neck, shoulders, back, hips, knees and ankles can develop
• Pinched nerves - vertebrae become misaligned, irritating spinal nerves 

TIPS AT WORK:

• Sit with feet flat on the floor, knees level with your hips/slightly higher
• Move your computer directly in front of your face
• If your back is not supported in your chair, place a rolled up towel or buy a lumbar support pillow to place behind your lower back.
• Adjust your desk chair so that your arms can relax on the arm rests or remain fairly straight when using the keyboard
• Sit in your chair so that your shoulders face straight ahead
• If reading documents, bring them closer to you so you don’t strain your neck looking down at your desk
• Engage your core! (see exercise below)
• Drink water – this will not only help loosen up your muscles, but it will allow you to get up from your desk to move your body and walk to the bathroom.
• RELAX! When in stress-mode, we tend to tense up our muscles often holding the stress in our shoulders, which causes them to hike upward and forward, causing the neck to tighten. 
• BREATHE… mindful breathing helps relax the body – reducing the intensity of pain, as well as suppressing stress hormones, like adrenaline and cortisol, in the bloodstream. Take a BIG inhale until your lungs are completely filled and slowly exhale out until the lungs feel empty.  Repeat a few times until your shoulders and neck begin to relax. 

EXERCISES AT YOUR DESK:  Practice these few exercises that you can do right at your desk!

*Stretch:  chest/pec muscles, lats, hip flexors

*Strengthen: upper back muscles, shoulders & core/abdominals

Neck Lateral Flexion: Looking straight ahead, slowly tilt one ear toward the shoulder, hold for 5 seconds. Repeat 5x on each side.

Shoulder blade squeezes: Relax your shoulders, arms at your sides; squeeze your shoulder blades together without heightening your shoulders; hold for 3 seconds, repeat 10x.

Abdominal Tucks: Tight and tuck in the lower abs to the spine (slightly tilting the pelvis under); hold 5 seconds and then release, repeat 20x.

Chest Stretch: Lace fingers behind your back and squeeze your shoulder blades together; slowly, raise and straighten the arms.  Hold for 5 seconds, repeat 10x.

Standing Side-Bend Stretch (lats): While standing, raise your right arm over your head and lean to the left from the hip; hold for 10 seconds on each side.

Standing Hip and Thigh Stretch: Holding onto wall or backrest of chair, bend knee, and grab foot; pull foot towards buttock until you feel a stretch in the front of your thigh without arching the back; hold 20 seconds and switch legs.

Sharing Healthy Hearts - Partner Training WITH Your Significant Other

by Allyn Amelia Blind, M.S., NASM - CPT

It's that special day of the year again where Hallmark, FTD, Kay Jewelers, your local drug store and of course the big chains shower us with a mess Valentine's Day options to disperse amongst our friends, family and significant other. Yes, commercialism at it's finest, but most of us find it worth the time and effort to show the ones we care that we thought enough to let them know on this one day. Obviously, it's important to show those close to us that we care each and everyday through caring and compassion, but let's grab this day by the horns! Yes, let's focus on the HEART of the matter... it's a great day to think about your (and your partner's) HEART HEALTH!

Heart disease is the leading cause of death in the United States and the fourth leading cause of death in the world. While there are certain factors that play into this, we also have the choice to control our heart's DESTINY! Just 30 minutes of exercise or activity per day can greatly reduce your risk for heart disease. Add healthy nutrition and you are doing your part to a long and full life. What better day to start thinking more seriously about not only your heart health, but your partner's. Training with a partner greatly increases the chance of maintaining a good exercise program and best of all, keeping it fun! Some great benefits of training with a partner include:

Accountability - If you have scheduled training sessions with your partner, you are far more likely to keep them. There is a form of excitement knowing that they are waiting for you on that cold winter morning and added incentive to get to the gym, track, or trail. Also, you are far less likely to let them down!

Motivation - Training along side your partner can be a great source of motivation. Not only in that moment, pushing each other to work hard, but also day to day - week to week - month to month. There is a great deal of motivation in wanting to feel and look your best for each other, especially if you are working towards a common goal (romantic vacation) together.

Safety - There is always safety in numbers. If your training session takes you into the gym, you have a built in spotter for resistance training - your partner! If you are hitting the streets or the trail, it's always a great idea to have an extra set of eyes and a helping hand if the need arises - your partner! 

Competition - Whether you are the competitive type or note, working out with your partner can add some extra spice to the training session. Each of us holds certain qualities of wanting success - small battles of competition can be healthy for a couple in the gym. Besides, it makes things more interesting and fun moving exercise to exercise with a bit of a 'fire in the belly'.

There are numerous benefits to training with a partner, and many of you have one right by your side. Take advantage of the opportunity and get moving together! Plan to incorporate movement with your partner into your Valentine's Day! This doesn't have to mean gym time; there are countless other activites to get involved with such as:

- Ice skating

- Take an exercise class together at a new studio or gym

- Try a new type of exercise together; Yoga or Pilates

- Take dancing lessons or go dancing

- Take a walk along a local river, lake or the ocean

- Bike ride together along a scenic trail

- Go for a walk before or after your Valentine's dinner

What will you decide to do with your partner today? Include some movement and improve you and your partner's heart HEALTH and HAPPINESS!