Want To Know More About Stretching?

Tue, 9 Mar 2010 10:39:24 -0500

The Top 10 Best Books on Stretching and Flexibility Ever Written
The Stretching Handbook
An easy-to-use, quick reference guide for everyone involved in health, fitness and sporting activities. Written to minimize the likelihood of sports injury and improve athletic performance, it gives coaches, trainers, athletes and fitness enthusiasts a complete reference handbook to assist with the planning and implementation of their training and rehabilitation sessions.

The Anatomy of Stretching
Books on stretching are common, but The Anatomy of Stretching takes a more fundamental approach than the others, taking the reader inside the body to show exactly what is happening during a stretch. At the heart of the book are 300 full-color illustrations that show the primary and secondary muscles worked in 115 key stretches arranged by body area.

Aimed at fitness enthusiasts of any level, as well as at fitness pros, The Anatomy of Stretching also focuses on which stretches are useful for the alleviation or rehabilitation of specific sports injuries.

The Anatomy of Sports Injuries
This book takes a fundamental approach, bringing you inside the body to show exactly what is happening when a sports injury occurs. At the heart of The Anatomy of Sports Injuries are 300 full-color illustrations that show the sports injury in detail, along with 200 line drawings of simple stretching, strengthening and rehabilitation exercises that the reader can use to speed up the recovery process.

The Anatomy of Sports Injuries is for every sports player or fitness enthusiast who has been injured and would like to know what the injury involves, how to rehabilitate the area, and how to prevent complications or injury in the future.

Science of Flexibility
Gain a well-rounded understanding of the principles underlying stretching and flexibility with the updated third edition of Science of Flexibility. This practical text includes illustrated stretching exercises with a concentration on muscle structure and the technical nature of stretching. You will learn about the principles and clinical aspects of flexibility, the factors limiting flexibility, as well as techniques to enhance flexibility throughout the body.

Facilitated Stretching
The third edition of Facilitated Stretching is now revised, reorganized, and packaged with a DVD - surpassing its popular predecessor as the best source for the latest PNF (proprioceptive neuromuscular facilitation) stretching techniques.

More than 350 photographs showing the progression of stretches enrich the book while the new 60-minute DVD demonstrates the stretches and strengthening exercises in even more detail. A unique binding also allows you to lay the book flat while performing the exercises without losing your place. The DVD serves as a great visual tool for improving your technique and getting the most out of your routines.

Stretching for Functional Flexibility
Stretching for Functional Flexibility is a reference guide for the safe, effective, and efficient application of stretching exercises to improve range of motion and movement potential. The text provides all of the information necessary to design and implement a safe and effective stretching program.

This book also covers the origin, insertion, innervations, and action of each muscle for greater understanding of the larger context of the human musculoskeletal system and biomechanics. Stretching for Functional Flexibility logically begins with the fundamentals needed to understand stretching, then covers basic stretches and stretching programs, and ends with special applications.

Clinical Guide to Sports Injuries
Reference guide to the diagnosis, treatment, and rehabilitation of sports injuries. Presents various injury types, injury mechanisms, and treatment methods. Features more than 400 color illustrations and 120 photos. Easy-to-understand format.

Clinical Guide to Sports Injuries is a well organized, easy-to-understand, and richly illustrated text for general practitioners and sports medicine specialists.

Stretching Therapy
This practical resource examines the research, theory, and practice associated with stretching therapy. Anatomical illustrations and clear descriptions make it easy to learn which muscles are affected by specific treatment techniques. Full-color photographs show correct positioning of the patient and the therapist, with explanations of each movement on the same page or two-page spread.

Ultimate Flexibility
Written by acclaimed author and martial artist Sang H. Kim, Ultimate Flexibility is your guide to achieving maximum flexibility in your training. Learn about the many types of stretching, which methods are best for beginners, when to graduate to advanced techniques and why you should completely avoid certain types of exercises. You'll also find information that you won't find in any other martial art book, including a detailed exploration of how your body works for or against you in your training and how flexibility can make you stronger and faster. Special bonus sections include: 10 Tips for Full Splits, 20 Tips for High Kicks and 10 workouts for specific martial art types.

Sport Stretch
This new edition of Sport Stretch is a complete guide to flexibility for both weekend warriors and elite competitors. It features more stretches than the first edition, a new user-friendly layout, and more background information on the how's and whys of stretching. The centerpieces of this comprehensive book are its illustrations and step-by-step guidelines for 311 different stretches. The stretches can be used individually or grouped with other stretches to form a personalized flexibility program. Athletes looking to use the stretches to improve performance in a specific sport will love the book's Stretching Program section. It's full of handy tables that detail the most effective exercises for individual sports. There are sample programs for 41 sports in all!

Stretching is one of the most under-utilized techniques for improving athletic performance and getting rid of those annoying sports injuries. Don't make the mistake of thinking that something as simple as stretching won't be effective.
And to help you improve your flexibility quickly and safely, you can't go past The Stretching Handbook & DVD. Together they include over 130 clear photographs and 40 videos of every possible stretching exercise, for every major muscle group in your body.
The Stretching Handbook & DVD will show you, step-by-step, how to perform each stretch EXACTLY! Plus, you'll learn the benefits of flexibility; the 7 critical rules for safe stretching; and how to stretch properly. Discover more about The Stretching Handbook & DVD here.

Bruises and Muscle Contusions

Wed, 3 Mar 2010 10:06:18 -0500

Learn how to speed-up the recovery process and get rid of that bruise quickly.
Bruises, or muscle contusions, are one of those injuries that just about everyone has had at one point or another. In fact, bruises are the second most common sports injury after strains, and although not considered a serious injury, they can cause mild discomfort and create quite a nasty looking discoloration on the skin.
What is a Bruise and How do they Occur? Bruises are the result of your body colliding with a solid object, (or a solid object colliding with your body). When this occurs, the soft tissues under your skin (muscle fibers and connective tissue) are crushed but the skin does not break or rupture.
When these soft tissues are damaged, blood from the ruptured capillaries leaks out under the skin and pools, causing the area to swell and form a red or purplish mark that can be sore and tender to touch. The symptoms associated with bruises are pain, swelling and restricted movement.
Types of Bruises Like muscle strains, bruises are usually graded into three categories and these are referred to as: first; second; or third degree depending on their severity.
• A first degree bruise is the least severe. It is the result of a minor rupture of the capillaries and is accompanied by mild pain, some swelling and stiffness. There is usually very little loss of function as a result of a first degree bruise.
• A second degree bruise is the result of a moderate rupture of the capillaries and increased bleeding. There is also increased swelling and pain associated with a second degree bruise and a moderate loss of movement at the injury site.
• A third degree bruise is the most severe of the three. A third degree bruise is the result of a major rupture of the capillaries and will result in massive swelling, severe pain and instability around the injury site.

Who Bruises? Anyone can get a bruise, although people involved in contact sports are most at risk. But why do some people bruise more easily than others?
The severity of a bruise can depend on a number of things: like how tough a person's skin tissue is; the general health of the underlying muscles and soft tissue; medications you may be on; or your age. Age can be a major contributor because as we get older our blood vessels tend to become more fragile.
Immediate Treatment The immediate treatment of any soft tissue injury is vital. Proper care and treatment now will go a long way towards a full recovery later. It is likely that most first degree bruises will require very little treatment, however second and third degree bruises should be treated with the following.
Without a doubt, the most effective, initial treatment for bruises and contusions is the R.I.C.E.R. regime. This involves the application of (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a (R) referral for appropriate medical treatment.
R.I.C.E.R. forms the first, and perhaps most important stage of injury rehabilitation, providing the early base for the complete recovery of injury. Where the R.I.C.E.R. regime has been used immediately after the occurrence of an injury, it has been shown to significantly reduce recovery time.
R: (rest) It is important that the injured area be kept as still as possible. This will help to slow down blood flow to the injury and prevent any further damage.
I: (ice) By far the most important part. The application of ice will have the greatest effect on reducing bleeding, swelling and pain. Apply ice as soon as possible after the injury has occurred.
How do you apply ice? Crushed ice in a plastic bag is usually best. Although blocks of ice, commercial cold packs and bags of frozen peas will all do fine. Even cold water from a tap is better than nothing at all.
When using ice, be careful not to apply it directly to the skin. This can cause "ice burns" and skin damage. Wrapping the ice in a damp towel generally provides the best protection for the skin.
How long? How often? This is the point where few people agree. Let me give you some figures to use as a rough guide and then I'll give you some advice from personal experience. The most common recommendation is to apply ice for 20 minutes every 2 hours for the first 48 to 72 hours.
These figures are a good starting point, but remember, they're only a guide. You must take into account that some people are more sensitive to cold than others. Also be aware that children and elderly people have a lower tolerance to ice and cold. Finally, people with circulatory problems are also more sensitive to ice. Remember to keep these things in mind when treating yourself or someone else with ice.
Personally, I recommend that people use their own judgment when applying ice to themselves. For some people, 20 minutes is way too much. For others, especially well conditioned athletes, they can leave ice on for much longer. The individual should make the decision as to how long the ice should stay on.
My personal recommendation is that people should apply ice for as long as it is comfortable. Obviously, there will be a slight discomfort from the cold, but as soon as pain or excessive discomfort is experienced, it's time to remove the ice. It's much better to apply ice for 3 to 5 minutes a couple of times an hour, than not at all.
C: (compression) Compression actually achieves two things. Firstly, it helps to reduce both the bleeding and swelling around the injury, and secondly, it provides support for the injured area. Use a wide, firm, elastic, compression bandage to cover the entire injury site.
E: (elevation) Simply raise the injured area above the level of the heart at all possible times. This will further help to reduce the bleeding and swelling.
R: (referral) If the injury is severe enough, it is important that you consult a professional physical therapist or a qualified sports doctor for an accurate diagnosis. They will be able to tell you the full extent of the injury.
Before we finish with the initial treatment and move onto the next phase of the rehabilitation process, there are a few things that you must avoid during the first 72 hours.
Be sure to avoid any form of heat at the injury site. This includes heat lamps, heat creams, spas, Jacuzzi's and saunas. Avoid all movement and massage of the injured area. Also avoid excessive alcohol. All these things will increase the bleeding, swelling and pain of your injury. Avoid them at all costs.
After the first 48 to 72 hours? Firstly, you must keep active! Don't listen to anyone who tells you to do nothing. Now is the time to start some gentle rehabilitation. Most of the swelling will have subsided after the first 48 to 72 hours and you are now ready to start light activity.
Light activity will not only promote blood circulation, but it will also activate the lymphatic system. The lymphatic system is vital in clearing the body of toxins and waste products, which can accumulate in the body following a sports injury. Activity is the only way to activate the lymphatic system.
Before we move on, a quick word of warning. Never, Never, Never do any activity that hurts the injured area. Of course you may feel some discomfort, but NEVER, NEVER push yourself to the point where you're feeling pain. Listen to your body. Don't over do it at this early stage of the recovery.
Next, you now need to start three vital treatments. The first is commonly used by physical therapists (or physiotherapists), and primarily involves increasing the blood supply to the injured area. The aim is to increase the amount of oxygen and nutrients to the damaged tissues. Physical Therapists accomplish this aim by using a number of activities to stimulate the injured area. The most common methods used are ultrasound and heat.
Ultrasound, or TENS (Transcutaneous Electrical Nerve Stimulation) simply uses a light electrical pulse to stimulate the affected area. While heat, in the form of a ray lamp or hot water bottle, is very effective in stimulating blood flow to the damaged tissues.
Secondly, to speed up recovery and repair the damage tissue it is vital that you start to massage the injured area and connecting muscles. While ultrasound and heat will help the injured area, they will not remove the scar tissue and other damaged tissue. Only massage will be able to do that.
Initially, the injured area may be quite tender, so start with a light stroke and gradually increase the pressure until you're able to use firm strokes. Concentrate your effort at the direct point of injury and use your thumbs to get in as deep as possible to break down the scar tissue.
Just a few final points before we move on. Be sure to drink plenty of fluid during your injury rehabilitation. The extra fluid will help to flush a lot of the waste products from your body.
Also, I recommend you purchase a special ointment to use for your massage called "Arnica". This special ointment is extremely effective in treating soft tissue injuries, like bruises, sprains and tears. You can purchase this ointment at most health food shops and pharmacies.
And lastly, gentle stretching should also be included as part of your heat and massage treatment. This will help to regain your range of motion and re-align the damaged muscle fibers. While working on increasing the flexibility of the injured area, it's also important to increase the flexibility of the muscle groups around the injured area.

Stretching is one of the most under-utilized techniques for improving athletic performance and getting rid of those annoying sports injuries. Don't make the mistake of thinking that something as simple as stretching won't be effective.
And to help you improve your flexibility quickly and safely, you can't go past The Stretching Handbook & DVD. Together they include over 130 clear photographs and 40 videos of every possible stretching exercise, for every major muscle group in your body.
The Stretching Handbook & DVD will show you, step-by-step, how to perform each stretch EXACTLY! Plus, you'll learn the benefits of flexibility; the 7 critical rules for safe stretching; and how to stretch properly. Discover more about The Stretching Handbook & DVD here.
Once your range of motion has returned to normal and movement of the injured area is pain free, you can start to implement some more active rehabilitation techniques like strength work, balance drills and sport specific training.

How To Prepare For The 5 Boro Bike Tour In NYC

Wed, 24 Feb 2010 16:18:17 -0500

Training for a 50 mile bicycle ride
This is a bicycle ride, not a race. Its about having fun with fellow bike riders. This will prepare you for a 50 mile tour....yes, I know the bike tour is only 42 miles. Preparing for another 8 will only make you stronger, go for it!
Equipment
One of the first questions many new riders may ask is what kind of bike to get for the ride. A majority of bikes on the ride will probably be the typical drop-handled road variety. Other options include tandems, hybrids, mountain bikes, and recumbents. It really depends on what type of bike you are comfortable riding. People with shoulder and back problems might ride a mountain or hybrid bike because it allows them to sit in a more upright position.
Gearing is another area where personal preference comes into play. Many like a third chain ring known as a "granny gear." This small chain ring allows a rider to spin comfortably up even the biggest hill. One of the greatest cycling inventions in my opinion has been the clipless pedal. The system incorporates technology first used on ski bindings. A cleat attached to the sole of a cycling shoe clicks into the pedal. The pedal can be adjusted for lateral movement which eliminates a lot of knee problems associated with the older toe clip system that locked your shoe into one position.
What to wear while bicycle riding? A helmet is a number one necessity. Bike shorts are advisable. And don't be embarrassed about wearing those lycra numbers. Everybody else is wearing them too. If you really don't want to wear something that looks like it was painted on you, many bike shops have alternative shorts that have a padded seat. Cycling gloves are another must. Many of the gloves have gel padding which helps reduce road vibration.
It is also very important to carry extra tubes, patch kit, pump and/or CO2, levers in case of flats or problems with your bike!
Safety
Wear a helmet at all times! Practice road etiquette. Ride right at all times! Slower riders generally stay over to the right, sometimes, especially on hills and at corners, they move further to the left. If you are smoking up from behind, be patient, slow down and don't scream at them, "ON YOUR LEFT!" Announce signals in a calm and clear manner.
Rider Levels
Most bicycle riders fall into one of three categories. Each category of rider will have unique training strategies that I'll explain shortly.  So, here are the three categories:  Leisure Pace Riders: These are riders whose average speed is 12 miles per hour or less. They may not have the physical ability to ride faster than this pace. Or, more likely, they're just not in a hurry and want to fully enjoy the Maryland scenery and their fellow riders.   Moderate Pace Riders: These are riders whose average speed is 13 to 17 miles per hour. These riders enjoy going fast, but also want to be able to hold conversations with fellow riders. They may be riders who ride throughout the year.  Fast Pace Riders: These are riders whose average speed is 18 mph or above. They are riding so fast there is little opportunity to hold conversations with anyone except others riding their pace. The scenery is often a blur. These riders are athletic and will train on and off their bike most of the year.  The above categories relate to how fast you can ride for an hour on a windless day on a flat surface. Below you see several tables. You should use these as guidelines to start your training. Note that riding indoors does not count (Spin classes and trainer miles don't count toward the total). These miles are on a bike, in the elements.

Leisure Pace ( 12 mph average or less)
Week
Minimum Weekly Miles
Terrain
Key Skills to Practice
Week1
5-10
Mostly flat trails
Riding a straight line, starting, stopping
Week2
10-20
Mostly flat trails
Riding a straight line, starting, stopping
Week3
20-30
Mostly flat roads
Riding a straight line, starting, stopping
Week4
30-40
Varied roads
Riding a straight line, starting, stopping
Moderate Pace (13 to 17 mph average)
Week1
10-15
Mostly flat trails
Maintain cadence/spin
Week2
20-25
Mostly flat roads
Maintain cadence/spin
Week3
30-35
Varied roads
Maintain cadence/spin
Week4
40-45
Varied roads
Shifting as terrain changes
Fast Pace (18 plus mph average)
Week1
20-25
Mostly flat road
Maintain cadence/spin
Week2
25-35
Varied roads
Maintain cadence/spin
Week3
35-45
Varied roads
Maintain cadence/spin
Week4
40-50
Varied roads
Nutrition, hydration, maintain cadence on hills
Here is a typical weekly training routine for a cyclist during the peak riding season (June through September):
Monday - Rest/active recovery Tuesday - Most intense ride of the week, moderate distance/time Wednesday - Low intensity, moderate distance/time Thursday - Moderate intensity, moderate distance/time Friday - Rest/active recovery or event preparation Saturday - Moderate to high intensity, moderate to long distance/time Sunday - Moderate to high intensity, moderate to long distance/time
Training Indoor
Many of you may be forced to train indoors on a trainer, rollers or take spinning classes for training. The key to indoor cycling workouts is to vary the types and intensity. One day a week, work on hill climbs doing a group of steady efforts lasting five to seven minutes a piece. Another day, work in an easy gear and concentrate on your pedal stroke. Another day, practice short hard intervals that get you close to your maximum heart rate. If you feel nauseous or light-headed while doing a workout, stop immediately.
Many health clubs offer spinning classes that incorporate many of the techniques already mentioned. Don't forget that cycling uses other parts of your body, not just your legs, heart and lungs. Do crunches for the abdominal muscles because strong abs help decrease the chance of back problems. Push ups and bicep curls with weights are great exercises for your arms. If you find you are experiencing shoulder or neck pain when riding, try this exercise. Hold a dumbbell in each hand with your arms relaxed at your sides. Shrug your shoulders for three sets of 10 reps.
One major mistake that many people make is to charge out on their first outdoor ride and mash big gears until their knees explode. Start out with short rides and spin, spin, spin.
Slowly add miles to your rides and try to make sure you begin your ride by heading into the wind to push you home when you are tiring. A base of at least 40-50 miles with a healthy dose of riding on roads should go a long way to prepare you for the rigors of a 50 mile bicycle ride.

What are the food labels missing?

Tue, 16 Feb 2010 16:17:13 -0500

Sciatica and Sciatic Nerve Pain Treatment

Wed, 10 Feb 2010 14:51:19 -0500

Find out what's causing your Sciatica and which treatment is going to be the most effective for you.
Nagging, burning pain radiating down the back of the leg, or dull throbbing pain in the buttocks on one side can all be signs of a very frustrating condition referred to as Sciatica, or Sciatic Nerve Pain. If you have ever suffered pain from the sciatic nerve you know all too well how aggravating this pain can be. Even more, you know how difficult it is to get rid of this pain.
If you are reading this article you have probably experienced, know someone who has experienced, or want to avoid the experience of this particular pain. With the proper treatment this pain does not have to linger. It can be prevented or taken care of with some simple steps.
If you suffer from sciatica or are seeking to prevent its occurrence it is important to follow the information in this article. In addition, making stretching a part of your fitness regime will have a significant impact. To get you started on a safe and effective stretching routine learn more about The Stretching Handbook and how it can improve your fitness.
What is Sciatica? Sciatica is a name given to pain caused by pressure placed on the sciatic nerve. When a nerve is placed under pressure it sends out pain signals. It may radiate down the length of the nerve or be focused in a specific area. The muscles innervated by the nerve may or may not be directly affected.
Anatomy of Sciatica The sciatic nerve runs from the lower back, down through the hips and buttocks, and along the back of the leg into the foot. It actually originates from the L4 through S3 spinal nerves. It innervates the deep muscles of the buttocks and hips. It also serves the muscles of the hamstring group, the lower leg, and some of the muscles of the foot.
It runs directly under (or in some cases around or through) the piriformis muscle, but it does not innervate this muscle. Any of the muscles that are directly supplied by this nerve can become affected.
Both the Sciatic nerve and the Piriformis muscle can be seen in the diagram to the right: The sciatic nerve is the yellow nerve running vertically down the middle of the leg; while the piriformis muscle is the horizontal muscle at the top of the sciatic nerve.
What Causes Sciatica? Sciatica has several possible causes. Any condition that puts pressure on the sciatic nerve can result in pain in the lower back, buttocks and back of the leg. The pressure may come from vertebral discs, bones or muscles. The causes of sciatica may be acute or chronic. A traumatic event may result in injury to the lower back or hip area causing pressure on the sciatic nerve through misplaced bones, spasm of a muscle or inflammation from the injury.
Chronic causes of sciatica may be due to muscle imbalances, misaligned bones, or narrowing space in the vertebrae. There are four conditions that most commonly cause sciatica.
• Piriformis syndrome is one common cause and is the result of the piriformis muscle putting pressure on the nerve. This may be caused by misalignment of the pelvis and/or hip joint, which changes the position of the piriformis, placing pressure on the sciatic nerve. This misalignment is often caused by muscle imbalances.
• Herniated discs in the spinal column can also put pressure on the nerve. A herniation, or protrusion, of the disc can result from a traumatic event or from years of pressure from muscle imbalances.
• A third possibility is spinal stenosis, or a decrease in the space between the vertebrae. This reduced space compacts the nerve where it leaves the spinal column. The narrowing is often caused by compression on the spine due to muscle imbalances.
• The fourth cause is Isthmic Spondylolisthesis, which is a condition where the vertebrae slips or moves out of position, pinching or placing pressure on the sciatic nerve. This may be caused by a traumatic event or a chronic muscle imbalance.
Muscle imbalances are a common thread through the four possible causes listed above. This makes treatment and correction of the muscle imbalances paramount in the recovery and prevention of sciatica.
What are the Signs and Symptoms of Sciatica? Sciatica is classified as pain in the sciatic nerve. This pain may be sharp, dull or burning. It may be focused in one area or it may radiate the entire length of the nerve. It is often felt in the lower back and buttocks region, and often spreads down the back of the leg. The pain is usually only felt on one side. Coughing, sneezing, squatting or extended periods of sitting can cause an increase in pain. The muscles that are innervated by the sciatic nerve may also spasm or cramp, causing additional pain. The pain in the lower back and hamstrings can also lead to inflexibility in the back and hips. Pain and stiffness in the opposite side may also result over time.
Common signs and symptoms of sciatica include:
• Pain - This pain can vary from dull, aching pain, to sharp, burning pain anywhere along the nerve pathway.
• Numbness - This can also occur anywhere along the nerve pathway. Pain may be experienced in one area with numbness below it.
• Weakness - The muscles innervated by the sciatic nerve may become weak due to a decreased ability to send signals along the pathway.
• Tingling or "Pins and Needles" - This may be felt in the lower legs and feet.
• Cramping or Spasm - The muscles of the hamstrings or calves may spasm or cramp as a result of incomplete signals being sent through the nerve pathway.
How to Treat Sciatica? When sciatic nerve pain is caused by an acute injury the first step is to treat the injury. The R.I.C.E.R. formula (Rest, Ice, Compression and Elevation, followed by Referral) may be used for the first 48 to 72 hours. Reducing the inflammation caused by the injury will help reduce the pain. After the initial 72 hours heat may be used to warm and relax the muscles around the nerve. Stretching the muscles of the lower back and hip will also reduce the stress on the nerve. Once tolerated, some light exercise to strengthen the injured muscles may also alleviate some of the pressure.
Sciatica caused by a chronic condition requires a correction of the underlying problem that caused it in the first place. If it is caused by a bone displacement, then a correction or realignment of the bones will be required. If the pain is caused by a muscle imbalance the imbalance must be corrected. While the underlying problem is being fixed, non-steroidal anti-inflammatory medications can be used, along with ice, to reduce the pressure on the nerve caused by the inflammation. Later, ultrasound, massage, heat and stretching may also help to relax the piriformis muscle, reducing the compaction on the nerve.
Correcting the underlying causes and taking the time to fully rehabilitate the muscles will help ensure proper healing. It will also reduce the chance of a chronic condition developing. Since the piriformis muscle is a common offending muscle it is important to work this muscle with quality strengthening and stretching exercises. If the muscle remains tight and/or weak it will lead to additional problems in the future. Strengthening and improving the flexibility of the muscles of the lower back and hamstrings will also reduce the pressure on the nerve, as well.
Surgical intervention is rarely needed with this condition. It may be used to open the space for the nerve, but most people respond to rest and ant-inflammatory treatments within a few weeks to a few months. Strengthening and stretching exercises help speed the recovery process along, as well.
Sciatica Prevention As the old saying goes, "An ounce of prevention is worth a pound of cure." In the case of sciatica this is very true. Preventing the problem from developing in the first place will prevent the weeks of pain and possible debilitation while you treat and rehabilitate the injury.
While you cannot prevent every acute injury, you can take steps to make the area around the sciatic nerve less susceptible to injury. Strengthening the piriformis muscle will help to prevent injury to this muscle, which could place the nerve under stress. This muscle pulls the leg outward and causes an outward rotation of the foot. Exercises that require the leg to be forces outward against resistance will help strengthen this muscle. Strengthening the lower back and hip muscles will help support the spinal column preventing injury there that might compress the nerve.
Proper posture, a good warm up before physical activity, and healthy, flexible muscles around the lower back and hips will help reduce injury in this area that might place the sciatic nerve under pressure.
Flexibility in the piriformis is another common concern. Since this muscle is seldom stretched in everyday activities it may stay shortened. Then when it is forced into a stretch position and may not have the flexibility to withstand this forced stretch. This can injure the muscle. Increasing flexibility in the muscle will reduce the chance of injury. The lower back and hamstrings are also common areas of inflexibility, which can lead to muscle imbalances and acute injuries.

Sit with one leg straight out in front. Hold onto the ankle of your other leg and pull it directly towards your chest.
Stretching is one of the most under-utilized techniques for improving athletic performance and getting rid of those annoying sports injuries. Don't make the mistake of thinking that something as simple as stretching won't be effective.
And to help you improve your flexibility quickly and safely, you can't go past The Stretching Handbook & DVD. Together they include over 130 clear photographs and 40 videos of every possible stretching exercise, for every major muscle group in your body.
The Stretching Handbook & DVD will show you, step-by-step, how to perform each stretch EXACTLY! Plus, you'll learn the benefits of flexibility; the 7 critical rules for safe stretching; and how to stretch properly. Discover more about The Stretching Handbook & DVD here.

Sites You Need To Visit

Mon, 18 Jan 2010 14:01:03 -0500

My Fitness Planner from Meals Matter
My Fitness Planner will calculate your current fitness level and help you determine if you are getting enough physical activity for good health. My Fitness Planner addresses several barriers to physical activity and will provide strategies for getting more. My Fitness Planner will also make specific recommendations for weight-bearing physical activity, which is important for strong bones.
My Fitness Planner is designed to provide individualized feedback unique your situation. The program takes into account your current activity level, your willingness to change your current habits, as well as your perceived barriers and benefits to exercise.
My Fitness Planner suggestions are different for all of these variables. You will receive responses and suggestions that are relevant to your real life situation and are therefore more motivating to you.
Physical activity, along with good nutrition, is important for a healthy lifestyle. Once you complete MyFitness Planner try the Personal Nutrition Planner to evaluate your current eating habits.
Before starting any new exercise or fitness program, it is always wise to consult your physician.

How to Raise a Healthy Eater
The tricks nutritionists (and moms) swear by.
Help your kids eat healthier by getting them in the kitchen. Try one of our Kid-Friendly Dinners to Cook Together. Click here for a full list of all our healthy, kid-friendly dishes.
By Jeannette Moninger

Photo Credit Stefan Witas/iStock
Every mom knows that fruits and veggies do a growing body good. She also knows how tough it is to get a toddler (or a grade-schooler — or even an adult) to choose greens and berries over chicken fingers and Fruity Pebbles. So it's no surprise that only one in 50 kids eats a healthy diet (one that meets federal recommendations). But there are ways to turn your child into a healthy eater without turning you into the nutrition police. Try these reality-tested tips:   Get your kids into the kitchen. Seven-year-old Jason Zoller of Portland, OR, would zip his lips whenever he didn't like the looks of something on his plate. Then his mom, René, discovered that he'd try just about anything if he'd helped prepare it. Giving kids a say in what they're eating — from letting them pick out items at the grocery store to enlisting their aid in the kitchen — entices them to venture beyond hot dogs and macaroni and cheese. "Children feel important when they're asked to pitch in, and because they take pride in the finished product, they're more likely to have an open mind about eating it," says Christine Mastrangelo, R.D., a registered dietitian in Wakefield, MA. That time spent at the market and in the kitchen also teaches kids to make healthful choices, nutritionists say. (Kids' math and reading skills get a boost too.) Read More...

5 Foods You Should Eat Every Day
Try these five nutritional superstar foods for a result that's even greater than the sum of its wholesome parts.
By Hannah Geller

Eat More, Not Less

The new trend among the weight conscious? Eating more. Don't focus on consuming less of the "bad" foods — aim to incorporate more of the good foods into your diet. Not only will you feel less deprived, but you'll also end up being too full to crave the junk. Try these five nutritional superstars for a result that's even greater than the sum of its wholesome parts. Read More...

Recommended Reading

American Heart Association Low-Salt Cookbook, 3rd Edition: A Complete Guide to Reducing Sodium and Fat in Your Diet  by American Heart Association  Average customer review:
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This revised and expanded third edition of the American Heart Association Low-Salt Cookbook is an indispensable resource for sodium-watchers. The statistics are in—65 million Americans have high blood pressure, and... Read more

500 Low Sodium Recipes: Lose the salt, not the flavor in meals the whole family will love  by Dick Logue  Average customer review:
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Every recipe you need if you want to cut out salt! Sixty-five million Americans have high blood pressure and 5 million suffer from congestive heart failure. When their doctors advise them to watch their weight and lower their... Read more

TRICK YOURSELF INTO STAYING FIT
Does your training ever leave you feeling like you're participating in a science experiment with a sample size of N=1? There are training routines to plan and track, data points to be harvested and analyzed, and a constant quest for innovation to reach your personal limits. Sometimes these factors make training exciting. And sometimes they make training seem incredibly boring and like a chore...read more.

Speed/Strength Circuit

Tue, 5 Jan 2010 15:35:50 -0500

This workout took about an hour and ten minutes. I did two different circuits and a cool down for 5 minutes. The first circuit, speed/strength, consisted of 10 different exercises. Each exercise had to be done in 45 seconds back to back, resting only after I completed the 10th exercise. Because its a speed/strength routine you want to use a light weight, depending on your strength i would say use anywhere from 8-15lb dumbbells. Here’s the speed/strength routine I did:

100 Skips (jump rope) (warm up)
back extension
bicep curls
overhead press
ben-over rows
high row pulls
stiff leg dead lifts
close stance squats
reverse lunges
weighted side bends

I repeated the entire routine 3 times. It was a killer. You definitely need water and a towel near by for this. You really need to make sure that you eat something before this workout. I did this in the morning and all I had was a coffee. By the end of my fist circuit my body was completely exhausted.

My second circuit was a strength/power routine, I did this one in reps with 3 sets.
Resting in between sets. Here’s what I did:

lat-pull over w/ a crunch using 20lbs 15 reps
reverse lunge w/ ball slam using a 4kg medicine ball 20 reps (counting each side)
close hand pushups 10 reps

As I was doing this circuit my legs were shaking.

I finished off my workout with a 5 minute cool down on a recumbent bike at level 7. Then I stretched out the muscles I worked. If you try this, let me know how you felt.

TUF IT OUT!
Nancy NASM-CPT, PES

Dynamic Fat Loss

Sun, 3 Jan 2010 15:58:45 -0500

Torch at least 600 calories

Your warm up will begin as follows:

100 skips (jump rope)
10 squat thrusts
do 3 sets

You’re now ready for your intervals. The intervals described here are done on a treadmill. You can imitate the intervals on a bike, elliptical, or stair climber, making sure to adjust the speed accordingly for each machine. By the way, I’m doing this on a treadmill because it’s awfully cold here in NYC and i’d rather be indoors than out.

10 sprints on a treadmill - it should last no more than 10 minutes and 30 seconds. You’ll be sprinting for 30 seconds and then resting for 30 seconds. Begin at a speed you know you are comfortable with sprinting. Don’t go to hard in the beginning because you will be increasing your speed for each sprint until you can’t run any faster. The last increase you make is what you will hold for the remainder of your sprints. You should be able ti increase your speed 4 - 5 times max. If you feel that with the increased speed 30 seconds is to short for a rest then increase it to 45 seconds but no more than that.

When you’re done with your sprints, this is your chance to get some water and wipe off your sweat. No resting. You should be walking to your next exercise while our rehydrating.

Next will be 20 back extensions followed by 10-15 reps of decline push ups. Repeat both back to back for 3 sets. Resting only if you really need to.

You’ll now be challenging your balance while doing a power movement. while holding a 3-4-kg medicine ball you’ll step back into a reverse lunge and twist towards the leg that stay’s in front while preforming the lunge and slam the ball. As you catch the ball in the air you should be coming back to the standing position. Count every other twist and complete 10 reps. Holding the same medicine ball, place it behind the head and get ready to preform 20 prisoner squats. Repeat both exercises back to back for 3 sets. Resting for water if needed.

Your heart rate should still be going hard and strong up to now. Doing a combination movement like the reverse lunge with ball slam will definitely increase your heart rate so you will burn calories and build muscle twice as fast than performing the exercises separately.

This entire routine should take you no more than an hour, in fact it should leave you with 5-10 minutes for a good stretch.

You’re not done yet. You will do 30 bicycles (count ever other twist) and then hold plank for 45 seconds. Repeat for 3 sets.

No you will be doing a cardio blast, for 15 minutes. By now your legs should be exhausted so you might not want to do a run, but i you’re up to it then go for it, otherwise get on a bike, elliptical, or stair climber and get ready to pick fat burn on the machine and set the level to 7-8 and your time will be 15 minutes.

You should feel like you can’t go no more and are ready for a good stretch. Make sure to stretch out every muscle that was worked. Pat yourself on the back, you did a great job.

This is not a routine you would do everyday...only 2-3 max for the week. In between you can do a strength training routine with 20-30 minutes of moderate cardio.

Was this easy or hard for you? Did you modify the workout? Share how it worked for you.

30 Minutes of Walking Can Work Wonders on Your Body

Wed, 23 Dec 2009 11:56:48 -0500

5 science-backed reasons to step to it.
From Redbook

For your heart:
Just 30 minutes of walking three or more times a week can lower your blood pressure by five points, findings in the Journal of Epidemiology and Community Health show. Plus, walking several times a week is as effective as vigorous exercise at reducing women’s risk of heart disease, according to the Harvard Nurses’ Health Study.
For your brain:
Walking boosts your brain’s production of endorphins, “feel-good” chemicals that help ease stress and fend off the blues. In fact, clinically depressed people reported feeling less tense, tired, angry and confused after a mere 10-minute walk, according to a Duke University study.
For your complexion:
Like all cardiovascular exercise, walking gets your heart pumping and improves circulation—and better blood flow means your skin (the largest organ of the body) receives plenty of the nutrient-rich blood it needs for optimal health.
For your immune system:
You can cut your odds of contracting a cold in half by walking for 45 minutes a day, five days a week, according to one study. The reason: Walking supports healthy circulation, which in turn enables blood-borne immune cells to reach and kill viruses and bacteria more quickly.
For your bones:
Weight-bearing exercise such as walking helps build bone mass, which can fend off osteoporosis. In one study, women who walked a mile a day had up to seven years more bone in reserve than non-walking women.