Monday, December 17, 2007
MUSCLE INJURIES -STRAINS
It seems to be that time of year when people are prone to muscle STRAINS - lifting something heavy, slipping on ice, not warming up before an activity, etc. A STRAIN involves muscles and their tendons. The muscle narrows down into the tendon which is attached to a bone. These muscles and tendons are the "movers" of the body. A suddenly overloaded tight/contacted muscle would be prone to a strain or tearing of the MUSCLE FIBERS. In an extreme tear (grade three) the tendon is actually pulled from the bone. ouch!!!!!!!!
What is the difference between a STRAIN and a Sprain????? A Sprain involves ligaments. The Ligaments of a joint attach from bone to bone . They are the "stabilizers" of the joint, limiting the amount of movement that may take place. Taking a wrong step and rolling over the outside of an ankle is the common scenario for an ankle sprain.
Key factors in preventing a STRAIN? 1. ALWAYS WARM-UP before an activity especially in cold weather. Just think of pulling a steak out of the freezer. It is completely stiff but, warm it up a little and it becomes more pliable. Dancers know this and you always see them wearing leg warmers (hence the name). I can't imagine runners wearing those nifty wool tubes but they should have their legs covered when out in cold weather. 2. When lifting, always try to use large muscle groups to do the work. Use your legs for the power rather than bending over at the back. 3. Incorporate a flexiblity program into your lifestyle. And of course, 4. RECEIVE MASSAGES regularly. Massage increases circulation, relaxes and lengthens tight contacted muscles.
What is the difference between a STRAIN and a Sprain????? A Sprain involves ligaments. The Ligaments of a joint attach from bone to bone . They are the "stabilizers" of the joint, limiting the amount of movement that may take place. Taking a wrong step and rolling over the outside of an ankle is the common scenario for an ankle sprain.
Key factors in preventing a STRAIN? 1. ALWAYS WARM-UP before an activity especially in cold weather. Just think of pulling a steak out of the freezer. It is completely stiff but, warm it up a little and it becomes more pliable. Dancers know this and you always see them wearing leg warmers (hence the name). I can't imagine runners wearing those nifty wool tubes but they should have their legs covered when out in cold weather. 2. When lifting, always try to use large muscle groups to do the work. Use your legs for the power rather than bending over at the back. 3. Incorporate a flexiblity program into your lifestyle. And of course, 4. RECEIVE MASSAGES regularly. Massage increases circulation, relaxes and lengthens tight contacted muscles.
Tuesday, December 11, 2007
Balance verses Repetition
We don't usually pay much attention to how we move (or don't move) throughout the day. And we rarely give any thought to how our daily routine affects the balance of our muscles. Generally, if you are not an athlete, you just go about your work.
The writer sits and transfers thoughts to the computer. The house painter bends, dips, and reaches up to paint the trim. The Mom carries the two year old on her right hip. And we all tend to stand with our weight more on one leg than the other. We have established unconscious patterns. The catch is that we do these things over and over again.
Imagine if you went to the gym and only did bicep curls. Eventually, it would be difficult to straighten your arm. Having the biceps that tight also leaves them prone to injury. And even if you spent time stretching or lengthening the biceps, the triceps would be proportionately weak, compromising the integrity of the elbow joint.
My point here is that we should all think of ourselves as athletes. Our jobs/roles are our sport. We just need to figure out an activity that compliments our work routines. Something ideally that is fun and at the same times builds a balanced body.
The writer sits and transfers thoughts to the computer. The house painter bends, dips, and reaches up to paint the trim. The Mom carries the two year old on her right hip. And we all tend to stand with our weight more on one leg than the other. We have established unconscious patterns. The catch is that we do these things over and over again.
Imagine if you went to the gym and only did bicep curls. Eventually, it would be difficult to straighten your arm. Having the biceps that tight also leaves them prone to injury. And even if you spent time stretching or lengthening the biceps, the triceps would be proportionately weak, compromising the integrity of the elbow joint.
My point here is that we should all think of ourselves as athletes. Our jobs/roles are our sport. We just need to figure out an activity that compliments our work routines. Something ideally that is fun and at the same times builds a balanced body.
Monday, December 3, 2007
BALANCE
Every person that walks into my office has a different need. Some are seeking pain relief. Others are trying to gain a competitive edge. We may be " rehabing " an injury or reducing the physical side affects of stress.
Whatever the reason. However different each situation is, BALANCE is the most important theme.
If we just think in terms of muscles, it is the BALANCE of the muscles at and around a joint that enable movement. This movement needs to be free and unrestricted - pain free. Take the Knee for example. Basically, the Quads extend the lower leg (kick out) and the Hamstrings flex it back (bend back). The Quads are made up of four muscles and EACH of these affect how that lower leg is extended (as each of the three Hamstrings affect how the lower leg is brought back). So if for some reason one of these quads is "tight" or weak, the lower leg will not be extended evenly. This "Im" -Balance may eventually affect the Knee joint, possibly creating pain.
My Mother was always telling me to stand up straight when I was a teenager. At a time when I was particularly self-conscious, I just thought It was another one of those things a Mother tells you to do. I doubt that she was thinking about how my posture would affect the movement of shoulders or the tension in my neck. But, this BALANCE between the muscles of my chest and the muscles of my upper back is HUGE. I think Mom just wanted me to look confident. But if I could I would thank her for helping me be BALANCED and ready to move.
Whatever the reason. However different each situation is, BALANCE is the most important theme.
If we just think in terms of muscles, it is the BALANCE of the muscles at and around a joint that enable movement. This movement needs to be free and unrestricted - pain free. Take the Knee for example. Basically, the Quads extend the lower leg (kick out) and the Hamstrings flex it back (bend back). The Quads are made up of four muscles and EACH of these affect how that lower leg is extended (as each of the three Hamstrings affect how the lower leg is brought back). So if for some reason one of these quads is "tight" or weak, the lower leg will not be extended evenly. This "Im" -Balance may eventually affect the Knee joint, possibly creating pain.
My Mother was always telling me to stand up straight when I was a teenager. At a time when I was particularly self-conscious, I just thought It was another one of those things a Mother tells you to do. I doubt that she was thinking about how my posture would affect the movement of shoulders or the tension in my neck. But, this BALANCE between the muscles of my chest and the muscles of my upper back is HUGE. I think Mom just wanted me to look confident. But if I could I would thank her for helping me be BALANCED and ready to move.
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