Month: June, 2011

Self-myofascial release


Please check out this article series. It is a great article explaining what mysofascial release is and how it works.


Exercise and Aging

There are certain things that happen to our bodies as we age:

  1. decrease in muscle size and strength
  2. decrease bone mass (therefore increase risk of fracture)
  3. decrease in tendon strength (increase risk of tendinopathy and ruptures)
  4. decrease in flexibility
  5. decrease in cardiovascular fitness (decreased maximum heart rate, stroke volume, cardiac output)
  6. decrease in functional volume of the lungs
  7. increase in body fat percentage

The good news is that many of these things can be attenuated with exercise or living an active lifestyle. By maintaining our bodies as we age, we can preserve our quality of lives.

The graph below shows how untrained individuals (UT) will have a steeper decline in fitness compared to highly trained (HT). This speaks to the importance of staying active, not only when you’re you;re young or old, but across the entire lifespan.

Overuse injuries in youth: part I

A few injuries to look out for in children, especially those involved in early specialization and/or competitive sports.

Osgood-Schlatter’s disease: common in children 9-16, during growth. It occurs when the patellar tendon pulls on the tibial tubercle due to quad contractions. It can result in the tendon pulling off part of the bone (avulsion fracture)

Sever’s disease: analogous to Osgood-Schlatter’s but instead of the knee, occurs at the heel. The Achilles tendon pulls on the calcaneal tuberosity (heel bone)

Little league elbow: due to repetitive throwing motion in throwing sports. Can cause damage to the growth plate around the elbow joint.

Overtraining syndrome: a complex, debilitating condition which involves physical and mental components. Often results in decreased performance and or perceptions of fatigue. This condition may be very difficult to recognize. It occurs when the body’s rate of recovery can’t keep up with the stress of exercise.

Stress fractures: repetitive stress to weight bearing bones (i.e. tibia, fibia) can cause micro fractures. Common in sports with lots of running and jumping.

Stay tuned for prevention and treatment advice in part II