Re-charge YOUR battery this Spring!

Growing up, Sunday mornings were the day where dad and I spent the afternoon at the park where all his friends would arrange to play Cricket while the kiddos were off creating mischief. When the day was winding down, we would always go to our fathers and lay down in total exhaustion which inevitably had the dad's chuckling to one another, murmuring about, "uh-oh, someone needs to recharge their battery!" Which always made me feel like my dad was the ultimate dork (sorry pops).

Spring is that faithful time of year when we all turn our backs to the bleak-ness of winter and alight on the idea of pastels, flowers and teeny little baby bunnies. No? Ok, no mind that.

Just the word 'Spring' floods our minds with the idea of renewal, revival and recovery. Some might assimilate this idea to the recharging of our internal batteries.

With the flowers a-bloomin', house a-cleanin' and sun a-shinin' why not take this chance to reacquaint yourself with what you are passionate about.

• Take Spring Cleaning to another level.
  
  While you are taking this time with your family and loved ones to de-clutter your home, take some extra time to evaluate what you are keeping and why.
  
  Often times, we hold on to items purely for the memory. Seriously evaluate what these memories elicit inside you.
  
  Meaning: let's say you have a handkerchief which you graciously kept wadded up in your hand through the entirety of your grandma's funeral. You keep it because it reminds you of her. You also have a cameo which she gave you as a family heirloom which also reminds you of her. Looking at the hanky brings tears to your eyes, while the cameo warms your heart with the feelings of love that she graced upon you every day of her life. Hold on to the memories which foster the warm embrace that she was and toss the feelings of loss out with the 'chief.
  
  Clothes can be a big emotional trigger. So many women keep clothes in their closets that they have never worn. Biggest reason? THEY DON'T FIT. Obvious guy says: give it away lady!
  
  How do those clothes that are ill fitting make you feel? Small clothes can be a reminder of your former thin-self or a deflated goal. Clothes that are too big may elicit the feelings/associations you had with clothing prior to loosing weight. Live in the moment of your glamorous self by piling these clothes up for charity give away!


• Corner the grudge.
  
  Holding a grudge ups your stress levels and cause exhaustion to your mind and body. This can lead to increased blood pressure and heart rate, not to mention un-due emotional drainage.
  
  First step is to realize that you're helping yourself by forgiving someone else. Practicing forgiveness gives you back the control, thus empowering you to loosen the reins on your stress induced life!


• Grasp opportunity by the horns!
  
  Maybe the ever-loving topic of the bum economy has left you watching re-runs of Maury Povich: Who's my daddy? whilst cruising the internet for new job openings.
  
  Turn a new leaf by thinking of this as an open book of opportunity. Make a list of what your ambitions were growing up, maybe even down to the days of, "When I grow up I want to be..." or devise a plan for opening the flower shop you always dreamed of.
  
  With nothing to lose, anything is possible!

Do you do Spring cleaning? What are you planning on getting rid of this year?

Q & A Monday: Get to know Rupal!

Photo was taken in Lisbon, Portugal

Today's question is brought to you by Fat Lazy Guy over at The Fat Lazy Guys Log which is one of my favorite hang-out spots, so if you haven't checked it out already, head on over there!

He is interested to know a little more about ME! Who'd-a-thunk it!? So I took his questions and expanded a tad so you guys could get to know me a little better! This is your chance to reciprocate and let me know a little bit more about yourself as well.

What sort of music are you into? Favourite bands?

My favorite band is U2. Coming in a close second is the Dave Matthews Band.

Favorite songs: Man and a Woman (U2), Warehouse (DMB)

I run the gamut when it comes to music. I totally adore my rockin' 80's but can't live without Justin Timberlake and am known to attend a symphony or two yearly. Although I do my fair share of music lovin', I am not much of a fanatic when it comes to the tunes, that being said, my ipod hasn't been updated since I got it in '04! Blasphemy, I know!

Favourite food?

Not sure if this qualifies, but my favorite food has got to be cake. But not just any cake, wedding cake! Buttercream frosting on white cake...maybe a touch of amaretto flavoring for pizzazz...mmmmm

Secret to share: I tasted cake at AT LEAST 8 bakeries before I got married (some long after I had already made my decision and put down a deposit...and some located in a city I wasn't even getting married in!).

Being a true Texan at heart though, Tex-Mex food has got to be my favorite TYPE of food.

Favourite movies?

This one is easy: Kill Bill Volume I & II. Second in line would have to be The Godfather Part 2.


...and a little more about me

My idea of the perfect vacation is on a beach, reading and listening to the waves rush up on the shore for days on end. Then, sleeping until the sunlight floods into my room, waking me up. I have no qualms with vacationing alone or eating alone.

My favorite form of exercise currently is pilates, but I am a true lover of weight-training for the variety and fun it offers.

I love to learn.

The only reality tv I can watch are the dancing shows, So You Think You can Dance is a personal fav.

Hobbies: photography, exercise, travel, travel, travel (seems to have taken over my hobbies list in the current moment)

My family is always, without a doubt, no matter how difficult they can be my FIRST priority. No questions asked.

I can sit for HOURS ON END at the airport watching people walk by, dissecting their movement patterns and mentally determining what physical attributes they possess.

I am currently working on: seeing everyone and every opportunity as an open book, taking a deep breath before adding in my two cents and handing over control to others.


You're turn now! Share your idea of a perfect vacation, favorite exercise or any lesser known facts about yourself in the comments below!!

p.s.-- THANKS a ton for sticking with me last week and all you're sweet comments! I'm back home now and can't wait to get caught up on all the blog-fun I missed!

Please do continue with the questions for Q & A Mondays! The questions can be about ANYTHING from rehab, injury, color of my hair, exercise form etc!! Email me at 101exercises at gmail dot com!

Travel Tips!

Seeing how our fabulous holiday is nearing its end, I wanted to share my tips for healthy travel:

• Start at home.
  
  Pack some simple non-perishables for healthy snacking while in the hotel room. Granola, peanut butter, jam and some whole wheat crackers can help you get through without spoiling your waistline.


• Seek out freebies.
  
  Some hotels have fruit upon arrival of guests. They are there daily for guests to pick at, so take advantage and pack them away for good eats while we are hanging out between sightseeing or as a healthy start to the morning.


• Exercise simple.
  
  I pack a yoga mat for some simple exercises on the go. This way I avoid the icky hotel carpet and still get in my moves while out and about.


• Eat smart.
  
  When facing a menu full of appetizing foods, choose wisely. Think of things which are going to stick around for a while like protein packed meats and nuts to avoid hunger pangs when you are nearing the gelato stand!


• Stay hydrated.
  
  Dehydration can really burn a hole in your day plans by causing exhaustion, headaches and fatigue. Make sure to stay hydrated throughout the day by keeping a bottle in tow all around town. The extra weight will be worth it at the end when you've seen all you could dream up in one day!

So hows' about it? I know you guys have some brilliance to share here! What do you do to stay healthy on vacation?

Hope everyone is doing well!! Back on Monday to catch up on y'alls fab blogs!

BTW- first photo is a view over Arno River in Florence, second is overlooking vineyards in Tuscany!

Have a great weekend!!

Tough times call for new fitness regimes

www.nataliedee.com

Has this ecomonic climate got you house ridden and seeking out new ways to work out with minimal equipment? While most of the exercises I show on here require little to no equipment, you may still be searching for effective cardio without heavy machinery.

Jumping rope and walking are great ways to maintain your fitness without breaking the budget.

How has jumping rope worked out for you? Are you experiencing soreness in your calves following excessive jumping?

Try a new strategy for jumping:

• Start without the rope.


• Begin by placing your feet hip width apart.


• Bend the knees and push off the floor using a pattern which forces the toes to be the last bit coming off the floor.


• Allow yourself to have a soft landing with the balls of the feet hitting before the heels and softening your fall with your knees bending.


• Think of allowing the movement to be fluid and graceful.


• Practice 10-15 times, thinking about the motion starting in the mid-line of your body (i.e. upwards through the pelvic floor muscles) to send you upwards. The muscles throughout your legs should not be straining.

Walking tips

• Before beginning, set out a path to keep you motivated and focused (i.e. will you go around some marker or walk a distance and turn around and walk back?)


• Make sure to wear appropriate footwear to allow you to go the distance.


• Walking should be very natural and smooth. If you find yourself struggling to increase your speed, try these tips:
1. Before starting, take some deep breaths, allowing your spine to grow up and out of your head with each breath.
   
2. Reach out for each step with your heel and make sure to 'walk through' your feet, rolling from heel to toe with each step.
   
3. Use your arms. Think of the diagonal connections along the back line of your body between your arms and legs. As you step with your Right foot, reach out long with your Left arm to help you connect through your trunk for strong movements.
   

How are you guys coping in this tough environment? Have you continued your regular fitness routine or had to change things up??

Movement 101

Learning to understand where movement comes from both cognitively and physically is a topic that we frequent here on 101. It's important to understand why you are doing something and why it is good for your body so that you can reap the full benefits! Do you guys agree?

It's simple to get out there and perform an exercise. Any old dummy can do a lat pull, lunge or squat. So why do we pay the big bucks to get personal trainers, fitness instructors and physiotherapists to help?

Because there is a HUGE difference between movement and intelligent movement.

Intelligent movement is movement which utilizes a strong mind-body connection to achieve the desired results. The concepts are simple.

ALL movement is initiated in our 'powerhouse' which is so termed because of its capability to produce the strength over the specified time period required to complete a task. This powerhouse is contained in our 'body'. ' Body' meaning our trunk or what some would refer to as our 'core'. Our arms and legs merely serve the purpose to allow us freedom of movement and task accomplishment.

What does this mean to you??

The power required to successfully achieve any given task is provided by the trunk. Movement that is not recruited first through the trunk can lead to inefficiency in the system and stress to ligaments, muscles and bones, causing injury. Realize ease in movement by initiating all movement patterns in the trunk:

• Lift your arm above your head and rest it to your side. Now do this same action again, but this time, allow the initiation of the movement to come from allowing the shoulder blade to glide down your back. Notice the difference in movement. Did you move with more ease? Did your shoulder girdle feel more connected?


• From a sitting position, bend your knee and lift it up, now return to your start position. Perform this same action again except this time, think about allowing your thigh bone to sink deep into its socket. Do you feel a change in the muscle recruitment?


• Apply this to your exercise routine: with arm movements, think of the motion starting in the opposite buttocks; leg movements should start at the opposite shoulder.

Do you feel a difference in the way you move by initiating the movement from your core? What do you do to work out your core? What kind of matra do you have for yourself when it comes to health? Knowledge is power or are you more of a person who just wants to know what to do when rather than why its good for you?

Lean on the net to tick some boxes off the to-do!

Do you find yourself missing friends birthdays? How about losing focus on your goals because the rest of your life is so busy?!

If you are reading this, it is likely that you spend a good majority of your day on the world wide web, so why not let it do the thinking for ya??

• Reminders via text!
  
  A!erts dot com is a free service which will send you a reminder via text message or email from anything ranging from a loved ones birthday to the headline news. It will even tell you when there is a steal on a great pair of shoes!


• Don't forget the basil!
  
  How many times have you gotten to the grocery store only to realize that the list you made is sitting on the kitchen table and there's no one at home to relay it to you? No more my friend! Register for free on Remember the Milk and organize your to-do lists in one place complete with access to mapping, task managers and electronic reminders!


• Next time, thank the web for crossing the finish line!
  
  Use Life Tango to write personal and/or professional goals. You can alert friends and family to your goals so they can participate in your process. It will even send you encouraging emails to help you along.


• Rub shoulders with docs on the web.
  
  Got an ailment that you want to ask a professional about but aren't sure whether you need to make an appointment? Log on to Healia to pick the brains of health professionals anonymously.

What are your favorite sites? Any sites you can't do without? How about great sites you want to share with us?

Q & A Monday: Yoga plow pose

Today's question comes from Spring Girl over at Healthy From 25 to 100.

Are shoulder stands done in yoga good for your back/neck?

My own experience from yoga stems solely from practicing it a while back, so therefore I can not speak with yogic principles of movement in mind. I am, however, experienced and well-taught (rehab certified) in pilates where this move is also commonplace.

The Yoga plow pose is similar to the Pilates roll over.

{Please read: It is important to perform some warm-up exercises involving spinal articulation (bridging, curl ups) prior to performing this exercise. Inverted positions should not be performed with individuals who suffer high blood pressure, are pregnant or have a detached retina.This exercise can lead to a stretching of the tissues around the head and neck area and exerciser should be weary of headaches following the pose.}

This move can be done one of two ways:

• By allowing your momentum and arms to strain to get your body into this position (aka flopping into place).
  
  This method tends to cause compression at specific segments of the spine which can lead to pain and muscular strain due to poor activation patterns. Performing the exercise like this is neither effective or healthy


• OR-- by allowing the controlled activation of your spine stabilizing muscles to carry your body up into position.
  
  By utilizing the muscles in the spine to help you assume the position, you are ensuring that the joints are distributing the compressive forces evenly throughout the spine to achieve the flexion or bend. .

Tips:

1. Allow your tailbone to curl up towards the ceiling to start the motion and to avoid killing your arms.
   
2. Keep the collar bones wide and keep weight through the breastbone
   
3. Allow the weight bearing to occur through the shoulders rather than the neck or head.
   
4. The neck should be loose in this position (aka able to move freely) however, maintain your head in midline to avoid injury.
   

So, to answer your question, Spring Girl, this move can be very therapeutic if performed properly.

What are your favorite yoga poses?

What other questions do you have for me? Regarding ANYTHING in the world...want to know more about me or my education? Curious about pilates? Have a rehab question your dying to have answered? Share here or email me at 101exercises at gmail dot com!

Happy Spring!!

Photo credit:aussiegall

Off to Italy for the week...but no worries, the com-poop-er is in tow, so see you guys back here bright and early Monday morn!!

Wishing y'all a Spring-abulous weekend!!

Re-boot!...your brain that is

photo credit: aussiegall

Thought of the week: Exercise is essentially practice for how our body is supposed to function. It is not meant to be hard.

Stepping back a couple days to my post on Creating a new image of yourself...lets explore the idea of association thinking. Ok, this is no technical term, its just what I coined the phrase because it seems rightly fitting.

Association thinking: the relationships that form in your brain as a result of your feelings, attitudes and perceptions of any given situation.

Examples:

• Attending a yoga class for the first time and watching the instructor demonstrate the moves all the while the voice in your head is thinking, "Pfff, ya right! I could never do that!"


• Meeting a friend's new partner for the first time with a smile on your face and a drink in your hand, internalizing the thought, "Gosh, I hope she's not as obnoxious as the last."


• "I have poor balance, I'm not coordinated, I am stiff, I am not flexible, I am not strong."

It has been shown that our sub-conscious thoughts drive what happens on a conscious level. Meaning you may react negatively towards a certain person or event because of deep associations that you have made in the past and are being brought up via sub-conscious memories.

My thought is: If glass-half-full associations breed positive experience, then why can't we re-write our sub-conscious to outwardly reflect optimistic results?

Well, we can and we should!

Are you guys with me here?

Start here:

• Re-write negative associations with positive ones. "I have poor posture." becomes "I really appreciate how I feel when I sit up tall."


• See yourself at the end point. Think about the sense of accomplishment that comes with completion of a goal. It can be as small as getting through that 10 second interval at an intensity of 10.


• Appreciate new experiences just for what they are....NEW. A page unwritten, a path to be paved...and all that. Let go of pre-conceived notions.


• Reflect a positive sense of yourself towards others. Like the old saying goes, "Do onto others as you would want done onto you."

Of all the things I am working on in my life, and I assure you the list is fantastic :) This is at the top and I do find it challenging at times to re-wire what is already there, but the impact is has had on my quality of life is immense! It has changed the way I think about my relationships, has allowed me to appreciate different cultures on a new level and has helped me achieve many personal goals. It's an ongoing journey...

Your turn to share:

How do you incorporate this idea into your life already? Are you finding it challenging? Do you feel it has to do with the environment you are in or the people around you?

Here's the mic, now go be a rock-sta'!

Everyone has seen that guy who's bench pressing his and your weight combined, grimacing his face to muster up all the strength he can to push out one last rep. He climbs off the bench, wiped out and panting like a thirsty hound. Maybe you are this guy (gasp!). I am no one-rep-max type of girl but, maybe, just maybe if he was breathing during all his heavy pectoral work, he would be able to pump that last rep out with a little more ease.

Have you discovered the relationship between breathe and movement yet?

Try this activity:

1. Lay on your back, hold your breath and perform a simple bridge, paying special attention to the effort involved and the quality of movement.
   
2. Perform this bridge again, except this time, inhale while you peel your spine off the floor and exhale to lay it back down.
   
3. What did you notice? Are you able to move with ease while you breath versus when you did it while holding your breath?
   

It is essential that our muscles receive adequate oxygen to perform the demands we place on them. Oxygen is introduced into our bodies via respiration.

There are strong ties with breath involved in yoga practices as well as Pilates based on the principle that breath facilitates movement. In this codependent relationship, the ladder should not occur without the presence of the former. This is a fundamental principle that can and should be applied across all movement disciplines.

Successful movement coexists with breath.

Think back to the last concert or show you attended in which the performer was jumping/dancing across the stage from one end to the next. You admire this person not only for their vocal talents, but for their moves as well. Have you ever wondered how they could sing and dance at the same time without a hitch?

Singing or humming requires that you inhale fully for preparation and control your breath on the way out. The most successful of singers are able to quickly fill their lungs with air (all the way down past their belly buttons) and exhale in a slow, controlled manner in order to produce the tunes that make us all 'oohh' and 'ahh'.

Why not apply this simple thought to exercise?

Try this:

1. Prepare for lateral arm raises (or any exercise of your choosing) by taking a deep inhalation so that the air fills all the way to the bottom of your lungs, by allowing your ribs to expand in the front and back of your body.
   
2. As you lift your arms, let out a low hum, inhale at the top and hum on your way downwards.
   
3. Pause at the top to inhale and hum on your way down.
   
4. How did you feel after this movement? Did it feel easier to perform the raise while humming? Did you feel how your breath eased the movement effort and quality?
   

So, if you are melodic type who feels so inclined to belt out your favorite tune when it cues up on your ipod, next time, go right ahead! Who knows, the person next to you could be some hot producer from the next talent seeking reality tv show. Hey, it could happen!

Share your thoughts on the subject! What are your methods for reminding yourself to breath during exercise?

Create a new image of yourself...

"When does something become a habit?" someone asked me recently in response to some posture coaching.

"Whenever you decide to make it one." I retorted.

Decide now that you CAN and WILL improve your posture. It's mind over matter really. Phrases like, "My posture is horrible" or "My back is so stiff" allow your mind to create a negative association with posture.

Re-wire your mind and attitude for success with phrases like, "I feel so great when I sit up." or "I feel taller when I assume an upright posture."

• Remind your brain
  
  Whenever you find yourself in one posture for an extended period of time, set a timer every 30-50 minutes. This timer is to remind you to draw your attention to your postural stance.
  
  Take 1 minute to scan your body:
  
  Am I clenching my teeth?
  Is my chin jutted out and my head tilted upwards?
  
  ...all the way down to...Is my pelvis upright and I am sitting on my sits bones?
  
  Remember that holding upright posture should NOT be difficult. If you are straining or your muscles are getting tired, re-evaluate what you are doing.
  
  Key Postural points:
  
  
  
  • Be as tall as you can be, allowing the space between your spinal vertebrae to be at their max.
  
  
  • Allow your collar bones to be wide across your chest and your shoulder blades to glide down your back.
  
  
  • Allow your breath to flow freely so that your ribs expand up and out as you inhale and down and inwards as you exhale (i.e. no jutting ribs!)
  
  
  • Sit up so you are on your sits bones and your pelvis (think of it as a bowl of soup) is upright and not tilted excessively forwards or backwards, creating a soft low back curve.
  
  


• Remind your body
  
  You start your hour seated up on your sit bones and eventually (within 10 minutes or so) you are rolled back on your tailbone.
  
  Solution: Place a rolled up towel behind your sit bones to serve as a reminder. Every time you sit back on your tailbone, you will feel the towel and be immediately reminded to sit up straight!



• Remind your muscles
  
  We have talked before about the overemphasis of flexion exercises that I observe daily in and out of the gym setting. So how do you fire up the backside of your body?
  
  Try these simple techniques while performing any arm exercises including push-ups, lateral raises, pull ups, squat-thrusts, etc.
  
  
  
  • If you are on a position where you are bearing weight through your hands as in push-ups, turn your hands out slightly to help your shoulder blades connect with your rib cage.
  
  
  • Stay wide through your collar bones and let your shoulder blades melt down the back side of your body.
  
  
  • Push or pull through the pinky side of your hand rather than the thumb side.
  
  Notice how you feel afterwards. Do you feel like you are standing up taller? Was the exercise easier to perform in this orientation?

What things do you use to remind yourself about your posture?? What do you want to change about your posture? What associations do you have with your own personal posture?

Dazzle them with your calm nerves!

Are you plagued with a to-do list that is over a mile long, an overflowing email box, and a Blackberry that you wish you could chuck somewhere far, far away?

Sometimes it is necessary to spend 7 minutes of your day pushed back from your desk in order to get your head back in order so you can continue to be the firecracker that you are! Try these techniques for some relief:

Square breathing

Take a minute to notice where your breath is coming from.

• Draw attention to your belly as you inhale and exhale. Does your belly rise and fall or is it staying static?


• Next, pay attention to your ribs, do they raise upwards and outwards as you inhale and down and in as you exhale?


• What is going on at your neck? Are you obtaining the majority of your breath solely from there?

During times of stress, our body's fight or flight mechanism sends a signal to our brain which increases our respiratory response, often times leading to rapid, short and shallow breaths. This shallow breathing is a response of our neck and upper chest working hard to allow some oxygen into the chest cavity. This over-working of our chest muscles drives tension to the surrounding muscles which are holding on to keep the rest of your body stable.

Poor breathing patterns along with postural faults (leading to shortening of muscles surrounding the shoulder girdle) is to blame for pains in the neck and shoulder area during high pressure times. Moreover, allowing your lungs to expand fully can help deliver oxygen efficiently to the cells throughout your body, allowing ease of movement and speeding up movement of debris (read: dead cells and waste).

Square breathing is a technique which can be used to exercise the muscles involved in respiration which start up under the collar bone and span down the front and back side of the body into the abdomen. This technique can be used during meditation to calm the mind or to just allow your body escape the worry of work troubles or traffic.

Try it:

1. Inhale for a count of 4.
   
2. Hold this inhale for another count of 4.
   
3. Exhale for a count of 4.
   
4. Hold this exhale for 4 counts.
   
5. Repeat this technique for 4 minutes.
   

Face massage

Specific nerves in our face can be easily stimulated to release unwanted tension and send soothing signals to our brain, inducing a state of tranquility. Try this technique to help you keep anger at bay and ward off pending tension headaches.

{advance notice: this technique may cause a draining of sinus tension, leading to a rapid flow of mucus to the back of the throat}

1. Begin by taking a couple deep breaths and sitting up tall (or laying down if possible).
   
2. Place the middle finger of both hands at the junction between your eyebrows applying moderate pressure to your skin.
   
3. Run your fingers along ridge of the bone located underneath (meaning under the skin) your eyebrows. At a point approximately half of an inch out, you will hit a slight dip in the bone. Pause at this point and apply constant pressure for 2 seconds.
   
4. Continue along your eyebrow line and circle around your eyes until you are on your cheek bone and continue around until your fingers meet again where they started.
   
5. At this point, move your fingers down along the side of the ridge of your nose, pausing just after the nose bump for 2 seconds time.
   
6. Continue to the end of your nose.
   
7. Repeat this cycle 3 times in total.
   

Can you find 7 minutes in your day to try these things? Seriously, try right now, and tell me how it goes! What things do you do at work when you are stressed and need a minute to yourself?

Q and A: Resistance training

I like to understand exactly what I am doing and why. So I want to understand what muscles I am working on and what is happening while they are getting stronger. Mainly I want to be able to eventually design a good exercise program for myself and make adjustments as I go along.

For example, what happens when you increase sets and reps as opposed to increasing weight? And when should you choose one over the other?

Improvements in muscular conditioning require that you stress your system in order to progress to a higher state of physical fitness. This means that once your body acclimates to a certain weight or load, you alter a variable in order to continually see advancements over time. Variables include: repetitions, sets, weight, rest periods, speed of movement and exercises. Variety is the key to allow your body to see progression of strength, power and endurance through training.

If you are working towards a goal to improve your muscular endurance, the ability of your muscles to sustain a load over a period of time, then your repetitions should be high and your recovery period low. The weight should be heavy enough to allow you to complete only your set number of repetitions

Increasing weight mass can help you to gain strength and see a growth in muscle size. If strengthening is your main goal, the ACSM recommends using weights which are approximately 60% of your maximal capacity (tip: with this weight, you will begin to fatigue at repetition 6 and just be able to complete 8), perform 3 or more sets with in a shorter period of time (i.e. 6-8 repetitions vs. 10-12) and rest for a minute or two in between sets.


While there is no set prescription that will work for all individuals, my personal recommendation for novice lifters is:

• Begin with low load, long duration training (1-3 sets, 12-15 repetitions, 30-45 second rest between sets). Once form and strength in this is mastered, progress to a higher weight set.



• Constantly keep your muscles guessing by switching up your routine monthly to work your muscles in a variety of orientations (i.e. against gravity, with gravity, etc)



• If your goals are pure strength and muscle growth, apply the specified principles above, however if your goals waver from strength to healthy living, then have fun with it and challenge yourself towards improvement with variety training!

Interested in the inner workings of your body and why and how exercise improves you? What are you specifically wondering about and why? More Questions, More questions!!

What's with this clicking in my joints?

Click..click...click...Is that what you hear on your way up the stairs? Do you feel stiff in the mornings and need to initiate a click in some joints to relieve this feeling?


Should this be a cause of concern?

NO. Clicking in the joints is not indicative of joint impairment or injury unless it is accompanied with pain.

Why does it happen?

The reasons vary depending on joint and previous injury incurred, however you will likely experience this feeling in most joints at one point or another and the causes can range from bursting an air pocket to your ligaments snapping over your bones.

Is there a reason it always occurs in one joint?

The simple explanation for why it occurs in a specific joint time after time is due to joint laxity from overstretched ligaments or tendons.

Joint laxity can lead to injury down the line if uncommon stressors are placed upon the joint during exercise or sports related activity. Due to the unstable nature of a lax joint, the muscle recruitment is altered and therefore, it is likely that you will see muscle substitution (one muscle compensating for the lack of work of another).

One common area to hear clicking is in the shoulder girdle where the bony surfaces of this ball and socket joint make little contact with one another and therefore rely on the stability of ligaments and muscles. Here, the muscles act to properly align the bones where they need to be during overhead movements. Often times following injury or with unbalanced training, you will feel clicking due to lack of involvement or weakness of specific muscles at specific points of motion.

Is there a way to fix it?

Muscular Balance is key to helping the clicking cease. Working your biceps and triceps, back flexors (i.e. abdominals) as well as back extensors, quads and hamstrings..you catch the drift.

If you are working the front of the joint, you need to counteract with some strengthening on the back side as well.

Incorporating a good stretching routine is also key to maintaining muscular balance.

RULE OF THUMB: If you are strengthening it, end your session by stretching the same muscle groups.

Should I stop doing it on purpose?

Yes. The more you pop your joints the more you are introducing laxity and potential for injury. Although you may feel relief from this tiny click, the better solution is strengthening to achieve stable joints.


Do you click your joints? Friday Confessions!! Which ones?? How often?? TELL TELL!

Happy FRIDAY!

Exercise...for your brain

www.marriedtothesea.com

Exercise for your brain. Not talking about Sudoku or NYT crosswords. I'm talking about finding and enhancing the connection between your brain and body through exercise.

You go to a personal trainer or physical therapist and watch them demonstrate an exercise; you then plop yourself down to repeat what you just saw. Suddenly you are bum-rushed with confusion, and inside your silently screaming, "But it looked so easy when they did it!"??

Body Awareness is an important concept which describes the ability of your brain to perceive where your body is in space at all times. Enhancing this mind-body connection can help you enhance performance and ensure proper form. And if you are a regular follower here at 101, you know, that this will lead to injury prevention and functional recruitment of muscles!

Studies* * * anybody?? These show that exercise can be used to keep the mind sharp as a tack and ward off disease in old age. Fabulous!

• Ankle Alphabet
  
  Do you suffer from frequent ankle sprains? How about poor balance?
  
  Poor proprioception may be to blame. Proprioception is the actual awareness of where your body is in space via messages sent to the brain by joint receptors, muscle receptors and sensory receptors located in the inner ear. With injury, these receptors can often times get turned off or blocked, leading to lack of communication with the affected body part.
  
  The ankle alphabet is a great exercise to do to wake up the proprioceptors in your ankle to enhance your balance performance and re-connect your brain to be aware of potential injurious situations
  
  HOW:
  
  
  
  1. Place your calf on a small table or chair so that your foot and ankle hang off the end.
     
  2. Begin tracing the Alphabet with your toes in the air (letters about one foot tall). Perform the entirety of the alphabet in upper case letters.
     
  3. Repeat with lower case letters.
     
  4. Repeat on opposite foot.
     
  
  
• Learn to Juggle
  
  Learning to juggle is not just a cool party trick. It can help boost your reaction times, hand-eye coordination and manual dexterity!
  
  Golfing, pitching, swimming and billiards (hubby would argue it is a sport) are all sports in which you can see a significant carry over from learning to juggle! When I learned, (insert joke here) I found that I could multitask in the kitchen with ease and I struggled less with upper extremity strengthening and form in the gym.


• Shoot for muscle confusion
  
  You read blog after blog which mentions the importance of switching your routine to promote muscle confusion. Why is it important and what the heck does it mean really?
  
  When you learn a new exercise, it tends to be challenging. This is your muscles saying, "What the heck? I've never done this before!" So you work at it, and eventually it becomes easy. This is your body learning and your muscles growing based on the demands you are placing on it daily.
  
  Muscle confusion is a process by which you are constantly challenging your body in order to build a greater bridge between your mind and body through this learning process.
  
  TIPS for muscle confusion
  
  
  
  • Replace one exercise with another every other week.
  
  
  • The exercise you replace should be in your routine for at least 4 weeks before it gets the boot.
  
  
  • Reach for a goal of a specified number of repetitions, once you reach that number (in good form) up the ante by adding an element of balance, un-level surfaces or weight.
  
  
  • Get out there and try something new! Yoga, pilates, frisbee golf, cricket... or whatever, just do it!

What do you folks need to work on as it pertains to body awareness? We all have something, for example when I started to do exercises on all fours, I used to have a hard time lining up my knees under my hips and hands under my shoulders without a mirror. How about you!?

Things that make you go: huuh?

Check out the first Things that made me go: huuh?!

1. Touch your toes stretch
   
   The tried and true bend over to touch your toes stretch. We all learned it in our middle school gym class and are all guilty of using it from time to time to get a little low back pain relief or to release our tight hamstrings.
   
   While it may serve you a quick fix in the short term, it could be causing long term damage that will stay with you much longer than the value of the relief.
   
   Proper bending down or spinal flexion should recruit movement which starts at the head and emanates through the tailbone. This ensures that the compressive forces on our intervertebral discs are dissipated through multiple segments, providing protection to the spine.
   
   Movements of this nature typically require ample thought and planning and are not performed outside of a Pilates session.
   
   Daily demands which require bending over to pick something up off of the ground take place through movement at one or two segments of the spine which often times leads to damage to that one particular disc alone, hence the common L4-L5/L5-S1 disc herniation (ring a bell, back pain sufferers?).
   
   Give your back a break by stretching in a horizontal position:
   
   
   
   • Back Stretches:
     
     Knee to chest Stretch
     Double knee to chest stretch
   
   
   • Hamstring Stretches
     
     Lying down
   Legs against wall


2. Leaning on the handrails
   
   On days where I just feel like cruising through my workouts, I'll hit a point where I just don't feel like doing another lunge and plop myself on some cardio machine in the back of the room for some laissez-faire routine packed with people watching.
   
   Glancing over at the stair master and elliptical section always gets me staring openly and stupidly at the people leaning on the handrails.
   
   Leaning is probably too nice of a term to use, its more like the handrails are their upper body wheel chair while they let their legs steer them towards their destination.
   
   Handrails on machines such as the elliptical, stair master and treadmill are designed to provide the user: a. something to help keep their balance b. something to grab on to in case of emergency...AND c. they prevent the user from suing the maker of the machine if they fall off and break their neck.
   
   Turn down the intensity and pump out 5 more minutes while keeping your upper body erect to get more bang for your buck!
   
   
3. Over-emphasis on flexion exercises
   
   Our work, home and recreational lives all support a forward flexed posture.
   
   Think about it for a second:
   
   We hunch over to work at the computer, lean forward to load the dishwasher, bend down to pick up the children, round our shoulders to grip the baseball bat...etc.
   
   Then, we go to the gym and bench press which works on our pectoral muscles, crunches to flex our abdominals and bicep curls for killer upper arms.
   
   WHAT ABOUT THE BACK SIDE OF YOUR BODY!?
   
   
   
   
   • Stabilize your shoulder blades with these: Goal Post & Hand on Back
   
   
   • Wake up your Back extensors with the Prone Cobra
   
   
   • Don't neglect your side! Try the Kneeling Side Kick
   
   

What things do you see that leave you asking questions? What parts of your body have you been neglecting lately? Have you seen any blatantly absurd things at the gym lately? SHARE!

Join the fast lane with some Knee-hab!

We run on them, ski on them, surf on them, squat on them and work on them. They are the largest, most vulnerable joint in our bodies.

We even sometimes get the feeling that they may be in need of rest, yet we continue to pound the pavement day in and day out without giving it a second thought, glance, or even offering them the courtesy of a good icing down.

Your knees, my knees, our knees. KNEES.

The knees are especially vulnerable to injury secondary to their unique structure coupled with the nature of the high impact lives we tend to live.

THE KNEE

The knee is formed by the combination of the femur (thigh), tibia (shin), fibula and patella (knee cap) bones. It is held stable by ligaments which cross through the joint and surround the joint on the inside, outside, and across the front. There are two meniscal discs which are composed of cartilage which absorb shock and compression through the joint's surfaces.

The large muscles which cross through the knee joint are the quadriceps complex (front thigh), hamstring complex (back thigh) and gastrocnemius/soleus complex (calf). These muscles also cross through the hips and ankles, respectively and act to provide the majority of movements of the knee joint.

PRO-HAB

Recognizing that the muscles which interact with the knee are also great contributors of movement at other joints can help us better understand where an injury originates from and what it may lead to next. All this being said, your knee problems may find their origin by the muscle imbalances which lay at the hip or ankle joints.

If you have had some past knee issues that you may have ignored, tune in here to incorporate these small changes in your routine that will help you save your knees down the line.

• Knees behind toes rule
  
  Make sure to keep your knees behind your toes while doing lunges or squats. This is necessary to prevent excessive shearing of your cartilage while exercising.
  
  Think of your feet like a tripod with the toes resting quietly and the three legs of the tripod on either side of the ball of the foot and your heel. This simple move can help you feel balanced and prevent overuse of your hammys.
  
  While performing squats, think of the movement as if you were sitting down into a chair and direct your weight behind you rather than directly over your knees.


• Knees track over big toe
  
  Be aware when you are doing any leg work of where your knees are falling in relation to your feet. Are your knees falling inwards as you squat down? This may mean that you are stronger on the inner line of your thighs versus the outer line.
  
  Remedy this by being mindful of your knees staying in line with your big toe. Imagine a string is tied to your toe and your kneecap, and do not allow this string to go slack.


• Avoid squatting for sustained periods of time.
  
  Bending the knee past 120 degrees at the knee joint places a tremendous amount of pressure on the cartilaginous discs which cushion your joints.
  
  Avoid squatting for periods of time longer than 30 seconds by planting that buttocks on the ground. Sitting on the floor to accomplish your low-to-the-ground tasks can save your knees some grief in the long run!


• Balance out your hips!
  
  Stretch your hammy's!
  
  Clams, Leg extension, Figure 4 stretches and ITB stretching will help you to balance out the relationships at your hips which will in turn boost efficiency of muscle usage at the knees.

How are your knees? Have you ever had knee problems? Do you notice that your knees turn out or in while exercising or even just walking around?

Q & A Monday: back strengthening

Today's question comes from Mary from Chronicles of Meps' Reconstruction.

Any pointers on targeting the mid and lower back?

Introducing movement and strength into the mid back is an important tool to achieve an ideal posture. The mid back or thoracic area is the one that is so often overlooked. It often sits idle while the neck and low back perform a majority of your day to day movements.

Try these simple movements to help you achieve postural balance.

Goal Post:

1. Lay on your belly with a rolled up towel under your forehead to support your neck in a neutral position.
   
2. Place your arms so they are at 90 degrees at the elbow and 90 degrees at the shoulder joints.
   
3. Lift your wrist and hands off the floor first, followed by your elbow.
   
4. Keeping your wrist and hands at a higher level than your elbows, straighten out your elbows above your head. Hold for 2 seconds.
   
5. Return to the start position. Lower your arms back to the floor in the reverse order (i.e. elbows first then wrist and hands).
   
6. Perform 15 repetitions
7. Advanced version: Lift your shoulders and chest off the floor to face the wall in front of you. Mind your low back stabilization here. Tip: to maintain safe stabilization at the low back, send your sits bones down towards your heels.

Hand on back

1. Lay on your belly with a rolled up towel under your forehead to support your neck in a neutral position.
   
2. Place your left arm beside your head for support. Place your right arm on your back, so that the knuckle side of your hand is against the small of your back.
   
3. Lift your hand up off of your back, hold for 2 seconds.
   
4. Return to start position, perform 15-20 repetitions.
   
5. Perform 15-20 repetitions with Left arm.
   

Mid Back Mobilization

1. Sit upright on a chair or on the floor. Sitting on your sits bones should maintain your pelvis upright in this position.
   
2. Cross your arms across your chest.
   
3. Turn your shoulders, head and neck gently to the right. Hold 1 second.
   
4. Return to the center, turn towards the left.
   
5. Perform 10-15 repetitions.
   

Additional exercises to target the back:

• Lat Pulls are important to help you create a connection with the back side of your body and open up through the front.


• Leg extensions will help you to achieve a proper chain of muscle recruitment beginning with lumbar stabilization prior to mass movements through the legs.

Do you have a question that you want to see answered by me on Mondays?? Email me at 101exercises at gmail dot com!!

Do you ever think to work these teensy muscles in your back? What back routine is incorporated into your workouts right now? How is your posture these days?

It's the weekend! Holla!

photo credit: aussiegall

I come to you on this glorious weekend to ask a question:

If you were given 6 weeks (2x/week) with a personal trainer or physical therapist, and their opinion didn't matter because these sessions were about what YOU wanted and that alone, what sort of things would you ask to address? What improvements would you want to make in your body in those 6 weeks and what advice would you hope to carry away from those sessions??

Lastly, anything around here you LOVE and wanna see more of? How about loathe and want to be rid of?

Don't be shy, I don't scare easy :) SHARE!

Bookmarks! Bookmarks!

"To live each day as if it were your last, you would be trying to remedy all the mistakes you had made, all the regrets, all the things unsaid. If you live each day as if it were your first, you are freed from all obligations, all guilt, all regret." -from Breathing Space: Twelve Lessons for the Modern Woman by Katrina Repka and Alan Finger

As blogsta's we all offer our own little spin on well-being, fitness and life. I love to read posts on personal growth and the path others follow; it always adds a little spice to my curry-flavored seasoning : D.

Learning how others live helps me gain a broader perspective on what things are important in different walks of life. It also allows me time to reflect, from the view of someone outside looking in.

Sharing with you some great posts I have run across in the past week:

• The Fat Lazy Guy shares with us his secret to success with weight loss in an inspiring article aptly titled Progressive Intensity.


• Join Cammy over at The Tippy Toe Diet for a humorous post on Getting it done: Procrastination explained and how to overcome it!


• Lance over at The Jungle of Life is always offering his sage advice on life's lessons. Pop on over there to read a fantastic post on Lessons from the Mountain.

Happy Friday web links:

• Sweat 365-- This great site offers a library full of training plans for cycling, running and training for a tri! You can keep track of your progress and make some fitness buddies along the way!


• Experience Project-- Bond with others over the internet by sharing your experiences and reading about others' in your shoes. Sharing experiences can provide a sense of peace that others are climbing your same mountains.


• First 30 days-- Make positive changes stick. Get advice and inspiration and watch your goals get ticked!!

Got some sites that have helped you along the way? Which sites do you heart? Share! What do you guys got going on over the weekend?

Dig through the dirt to find the greens...

It is so hard to be on point, productive and good at it when you have got a lot on your plate.

My own example is that upon moving to a new flat, I was bombarded with an increased load at work, topped off by a vacation which was schedule way ahead of time (I know, "Waaahhh!") and the icing on the cake was the lack of sleep caused by the noise disturbances from the bar behind us.

I quickly fell into a pattern of life where I would walk around like a zombie, eating whatever was available (read: frozen pizza) and rummaging through boxes to get dressed in the mornings.

This got old, and I got tired real fast. Then it hit me how easy it was to be unhealthy when my life (surroundings) was such a bloody mess. I took a day off of work to allow my life meet order again ("Life, meet my friend organization") and realized a few things in the process:

Clutter breeds clutter.
Clutter breeds laziness.
Clutter breeds stress.

Start cleaning up your life with these simple tools:

• IN YOUR HOME
  
  Introducing change gradually can help you adapt improvements. So, rather than going on a cleaning/de-clutter frenzy, commit yourself to one organizing activity weekly.
  
  Start by going around your house and picking up all the rubbish laying around. Notice the power that this simple exercise possesses.
  
  Start with what you can see (i.e. kitchen countertops, chairs, etc) then move to drawers and closets.
  
  Create organization systems which allow you to easily replace items which have been used, for example: create a place for which you can put all pocket items including wallets, keys and cell phones upon arrival into the home.
  
  Realize that this is a slow process which will flourish into a beautiful, peaceful home with just a little tender loving care.
  

• IN YOUR MIND
  
  Associating one place in your home with feelings of calm and serenity can help your body heal from all the stressors and challenges we place on it daily.
  
  Create such a place in your home for you. It can be your bath-tub, a spot by the window or even just the dining table. This should be a place where you come to achieve a peaceful sense of self. If you keep a journal, keep it here so that you can reflect in a place which is non-threatening. Allow your children and partner to know that you will be spending X amount of time there and you need not be disturbed.
  
  Placing pictures of people you love or tools (i.e. pillows or a yoga mat) to help you meditate in this place can help you achieve full relaxation.
  
  Use this place to rest, relax and reflect. The ingredients to a healthy, stress-free life can be incorporated right into your home.
  
  
• WITH YOUR FRIENDS
  
  Yes, you read that correctly. De-clutter your list of friends. We all have one friend who tends to be an energy drain. It sounds terrible, but people can be a huge emotional suck.
  
  You think, oh I just can't wait to go to happy hour tonight with my friends after a long day at work, then, you are suddenly bombarded by the one friend who seemingly can never keep his/her life together. So you listen...and listen...then you offer your sage advice.
  
  When it comes to your turn, you begin with a story about some porcupine at work who just can't stay out of your business and she interrupts you with another problem of her own! ARGH!
  
  The most subtle way of dealing with this sort of issue is to lead by example.
  
  When they are bitching about their life, realize that this behavior can lead to no positive resolution and walk away from reciprocating with your own rants.
  
  The next time they mention that impossible boss who keeps giving her projects that she just can't handle, use it as an opportunity to boost her ego with a reply like, "It must feel great that your boss thinks so highly of you to give you a challenge that you have never experienced before."
  
  Hopefully, this will spark a sense of gratitude from this individual followed by a more optimistic response. Following their reply, make a dash for the next closest friend.

What parts of your life need some de-cluttering? What projects, if any, have you been putting off until tomorrow? Do you have a friend who drains the life outta ya? Share, share!!

It's a hip balancing act: rehab IT band Friction Syndrome

So you don't feel like this syndrome applies directly to you huh? Well, think back to a time when you had back pain, shin splints or feet problems. All of these things can be egged on by weak/unstable hips!

Read on and find out how to balance yourself up so you can move pain free!!

1. Step 1: Back off/Cross Train
   
   Cut out the sport that is causing you the pain by 50%. In the mean time, do some cross training in the form of weight lifting, pilates or aerobics.
   
   Tips for Success: Any activity involving loading the knees can inflame the IT band again. While performing moves which involve heavy bending at the knee, remember these three points to prevent irritation:
   
   
   
   • While doing squats or lunges (or anything similar) do not allow the knee to bend forward to surpass the toes.
   
   
   • While on a stationary bike, elliptical or any cardio, be sure to keep the kneecap in line with the big toe (do not let the knee fall outwards or inwards)
   
   
   • Pay attention to your pelvis. Think of your pelvis as a bowl of hot soup. (Insert visual here) In all positions, maintain that bowl of soup upright without allowing it to spill over and burn you. What do you find in this position? Are you contracting your glutes? How about your abs?
   
   
   
   
2. Step 2: Give it a stretch
   
   A complaint I get a lot when it comes to IT Band Friction Syndrome is, "I just can't find a good stretch that targets the IT band."
   
   Well, the reason that its hard to feel your IT band stretch is because it doesn't have nerves running through it! The pain that you feel is coming from the bone that it is rubbing against (the outer layer of bones is the most sensitive, which is why it hurts like all he[[).
   
   No worries though, you may not feel the stretch, but its happening and you will definitely feel the difference the next time you get out there for a run.
   
   ITB Stretch:
   
   

   From Blogger Picture

   1. Lie on your back with your Right leg bent and your left leg straight out.
      
   2. Slide your left leg so it is across the midline of your body.
      
   3. Pull your Right leg up towards your left shoulder. You may feel a slight pull at the top of your outer thigh. (this is where the Tensor Fascia Latae muscle attaches to the IT band--muscle has nerve endings therefore if you are feeling it here, rest assured, you are getting a stretch throughout the entire structure)
      
   4. Hold this stretch for 15-20 seconds. Repeat with Left Leg.
      
   5. Perform 2-3 repetitions each side, twice daily.
      
   
   
   Figure 4 Stretch:
   
   

   From Blogger Picture

   
   
   1. Lie on your back with your knees bent.
      
   2. Place your Right ankle over your Left knee, forming a '4' with your legs.
      
   3. Wrapping your hands around the outside and insides of your left knee, pull your left knee towards your chest.
      
   4. Hold this stretch for 15-20 seconds. Repeat with Right leg.
      
   5. Perform 2-3 repetitions each side, twice daily.
      
   
   
   
3. Step 3: Bulk up
   
   One major culprit of this syndrome is weakness in the gluteus medius muscle which acts to stabilize your hips while running. Additionally, the weakness could begin higher, in the deep back muscles which act to stabilize the low back during these large leg movements.
   
   WIthout this necessary stabilization, your body creates patterns of muscle recruitment which are unnaturally straining on the bones and muscles, therefore leading to injury.
   
   Clam:
   
   

   From Blogger Picture

   1. Lay on your side with a towel or small pillow under your head. Arms by your sides. Bend your knees up so that your heels are in line with your buttocks (you may need a partner to help you get aligned correctly). Make sure your hips are stacked so they form a straight line perpendicular to the floor.
      
   2. Keeping your feet together, lift your top knee about a foot.
      
   3. Slowly return to the starting position.
      
   4. Perform 25-30 repetitions on each leg.
      
   5. Perform twice daily.
      
   
   
   Leg extensions: the advanced version is on hands and knees as pictured, described below will be the modified version with the ball.
   
   

   From Blogger Pictures

   
   

   From Blogger Picture

   1. Lay on your belly with a stability ball positioned under your pelvis. Prop your elbows up on a towel or books. Maintain the natural curves of your spine in this position.
      
   2. Feel the stability through your Left leg as you bend your Right knee, bringing your heel slightly towards your buttocks.
      
   3. Lift up through your hips as you send your heel towards the ceiling. Hold for 1 second and reverse the motion back down to the starting position.
      
   4. Perform 25-30 repetitions. Repeat with the opposite leg.
      
   5. Perform twice daily.
      

How is your running program going? Are you enjoying your runs these days? Do you feel like you could use a little hip/low back stabilization? Any other questions about running or cardio that you have? Please share in the comments!!

Discover ITB friction syndrome

You find yourself running down your road, the same road you have ran on for ages, the same road that helped you train for the half marathon last year. The half marathon which gained you your fastest time yet. You crossed the finish line and waved bye-bye to many a mental hurdle that had you disconcerted. Except this time around, upon training for the full, you start to feel a slight niggling in your knee. Nothing to worry about, you think out loud as you journey on past your favorite dogwood tree which indicates (hallelujah!) your turn around point is minutes ahead. As you continue, the niggle comes back, except this time its in the form of a sharp gnawing feeling eating away at the outside of your knee. Dispirited, you slow down to a walk and continue on your path towards home.

Does this story ring a bell? Maybe you are sitting there on the couch right now after being defeated by a run by this same stabbing feeling to the outside of your knee, wondering what you possibly could have done to make it hurt so bad.

Check if its your Iliotibial Band:

• Sitting on a surface which allows your foot to hang freely, find the bony ridge on the outside edge of your knee. Apply considerable pressure just above this ridge and bend your knee back and forth. If you feel tenderness here, it is likely that your IT band is tight.


• Do you feel the pain during your runs which quickly subsides afterwards?

Why does this syndrome affect me?

• Are you allowing your body to properly warm up prior to a long run?


• Are you running on uneven surfaces?


• Have you increased your speed recently or begun to train on uneven surfaces (i.e. hills or slanted footpaths)?


• Do your feet overpronate?

The above factors all contribute to a syndrome known as Iliotibial Band (ITB) Syndrome. Common to runners, ITB Syndrome can also affect cyclists or other athletes who experience impact through the knee during bending moments.

Why does it hurt so bad?

Your IT band is a large piece of tissue which is connected to the Tensor Fascia Latae muscle. This muscle acts to bring your leg away from the midline of your body.

In synchrony with the gluteus medius (& minimus) muscles, it also has the job of preventing the turning in (or 'bowing') of your knees whilst walking, running, cycling, etc.

If your running mechanics are altered (as in on an uneven surface) or if your muscles become imbalanced (from strengthening in the gym), your IT band is likely to track out of its normal groove, thus causing a rubbing on your bony structures. This produces an inflammatory response, signaling to your brain that something is out of whack. The result: a fiery, stabbing pain on the outside of the knee.


TOMORROW'S POST: the solution to ITB Syndrome.

Have you felt this pain before? What other running woes do you experience?