Category Archive for: ‘Exercise and fitness’

Can you change your genes so you look better in your jeans?

    How many times have you asked yourself (or your significant other), “Do I look fat in these jeans?” A better question to ponder would be, “Do I look fat because of my genes, and if so, can I change them?” In the March issue of Cell Metabolism, researchers found that when healthy but inactive men and women exercise, …

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Effectiveness of a Home Program of Self-Myofascial Release Followed by Stretching for Trigger Points and Pain.

    Much of what I do involves treating myofascial trigger points for pain, sports injuries and performance enhancement. Almost all of my patients are given home instructions on how to perform self-myofascial release, an extremely effective rehabilitation technique.  Those who perform these exercises generally rave about their effectiveness. What are Myofascial Trigger Points? A myofascial trigger point (TP) is …

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Is endurance exercise good for your gut?

      Physical exercise can be beneficial or harmful for the gastrointestinal (GI) tract in a dose-effect relationship based on intensity and duration. Mild-to-moderately intense exercises plays a protective role against colon cancer, diverticular disease, gallstones and constipation, whereas ongoing or even acute bouts of  strenuous exercise may provoke heartburn, nausea, vomiting, abdominal pain, diarrhea, “leaky gut”, food allergies …

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Got knee pain? Check your hips

  In a two-year study, women who developed runner’s knee had much greater hip adduction, or movement of their hip toward their mid-line, than women who didn’t develop runner’s knee. In the study, published in Medicine & Science in Exercise & Sports, researchers did a gait analysis on 400 healthy women runners, and then tracked the women’s incidence of knee injury …

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Do you have Foot and Ankle Pain?

    The foot and ankle complex can influence the entire kinetic chain. In addition, if you have chronic foot and ankle problems, looking at the low back, hips and knees is also prudent as these areas can influence or perpetuate chronic foot and ankle dysfunction. Anatomy The foot is composed of phalanges, metatarsals and tarsals. These bones together with …

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Myofascial Release

             Some of my prior blogs have discussed the use of Foam Rollers and more recently, the use of Trigger Point Performance tools,  for Self Myofascial Release (SMR) Self myofascial release techniques have become increasingly popular among athletes and fitness enthusiasts. Therapists from many disciplines have embraced the use of myofascial release massage to reduce chronic pain …

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Is your Low Back, Hip or Knee pain caused by Gluteal Amnesia?

If you suffer from lower back, hip, knee or shoulder injuries, you could have Gluteal Amnesia. Gluteal Amnesia occurs when your body forgets how to properly activate the gluteal muscles. As a result, you lose the ability to move your hips through their full range of motion and compensatory recruitment of other muscles, such as the hamstrings and erector spinae …

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Myofascial Compression Techniques

  Last weekend I was invited down to Austin, Texas to attend the Trigger Point Performance Master Trainer Course. I felt honored to be chosen, as there were only a handful of people there, some from as far as the Dominican Republic. The training is a prerequisite to teach the  Myofascial Compression Techniques (MCT) 8 hour course. Trigger Point Performance …

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Evidence Based Sports Medicine

    This week’s Blog is about Sports Medicine for injury treatment, prevention and performance enhancement. The information presented is based on the National Academy of Sports Medicine’s  (NASM) Corrective Exercise model (CEX) that has been used successfully by professional teams, such as the Phoenix Suns. Musculoskeletal dysfunction and injuries are epidemic Foot and Ankle Injuries Plantar fasciitis accounts for …

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Myofascial Pain Syndromes and Perpetuating Factors

  Skeletal muscle  accounts for more than 40% of the total body mass. Throughout life, macro and micro traumas can cause us to develop taut bands within skeletal muscle. Within these bands are more sensitive regions known as myofascial trigger points.     Prevalence Approximately 70% of all pain is primarily myofascial in origin. While the remaining 30% has other …

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