Marathon Training’s Got Your Knee in a Pinch? Lay off the Foam Roller!

Marathon Training and ITB Pain…

Put down the foam roller! I’m sure there is part of you that is saying “NO PROBLEM, it kills me” and another part of you saying “I’ve been torturing myself with this thing for years and I’m addicted to it!”. Recent studies show little to no scientific efficacy in rolling out the Iliotibial band except for irritating the fascia of the lateral leg. Marathon training leads to serious pounding of miles which means there is tens of thousands of moments where the leg turn over leads to shearing of the attachment of that ITB at the outside knee area. How to make it hurt less? 1. Focus on strengthening upstream…work on strengthening your outer hip / pelvic area by side steps with therabands and clam shells. 2. Trigger Point Dry Needling and cupping to release the muscles of the quadriceps, lateral hamstring and lateral glutes!

 

KT Tape Might Be an Injured Walker’s Secret Weapon

KT Tape Might Be an Injured Walker’s Secret Weapon

My Fitness Pal Blog, August 2019

Lauren Krouse

(excerpt from the article)

Chances are you’ve already seen eye-catching kinesiology tape (aka KT or kinesio tape) on professional athletes. Quarterback Tom Brady used it to help him play without discomfort in the Super Bowl, while professional golfer Jordan Speith was spotted wearing it on his wrist when competing.

But weekend warriors and those who walk for exercise can make use of kinesio tape, too, whether battling knee pain or recovering from shin splints.

Here, what you need to know about kinesio tape and how you can use it to support your walking routine:

WHAT IS KINESIO TAPE?

“Kinesiology tape is a therapeutic tape used to treat musculoskeletal injuries,” says Daniel Giordano, doctor of physical therapy and certified strength and conditioning specialist at Bespoke Treatments. “Originally created by Japanese chiropractor Kenzo Kase in the 1970s, the majority of KT tapes are made from cotton and an acrylic adhesive. They’re latex-free, hypoallergenic and water-resistant (meaning you can shower with it).”

Designed to imitate the elasticity of human skin, kinesio tape is not to be confused with typical athletic tape: “White tape is extremely rigid and doesn’t do much more than temporarily cast an area,” explains Giordano.

HOW DOES KINESIOLOGY TAPE WORK?

While kinesio tape is widely used, more research is needed to show exactly how it does (or doesn’t) work. For example, a systematic review in the European Journal of Physical and Rehabilitation Medicine finds kinesio tape appears to quickly reduce pain, but there is no support for any long-term effect in regard to improvements in pain reduction, muscle strength or range of motion.

“Although the current research on kinesiology tape has not been conclusive to confirm the effectiveness of the tape, clinicians around the world have continued to see an improvement in their patients’ symptoms when kinesiology tape is applied,” says Giordano.

HOW KINESIOLOGY TAPE CAN SUPPORT YOUR WALKING ROUTINE

“KT tape is versatile,” says Bianca Beldini, a doctor of physical therapy and USA Triathlon certified coach. “It can be used to support overworked and tired muscles, provide support to fascia (connective tissue between your skin and muscles), and improve the pliability of strained tissues.” Here, a few ways you can use kinesio tape to keep up with your walking workouts:

  • Ease Walking Pain
    Kinsesio tape can help zap walking pain fast. Theoretically, it “unloads” your muscle by supporting your fascia when applied to your skin, explains Beldini. “It may also work by impacting pain receptors on your skin and altering pain signals to the brain,” adds Giordano. As a result, you feel better almost immediately. Case in point: Adults with osteoarthritis who wore the tape during walks reduced their pain and improved their range of motion and proprioception, per a study in the American Journal of Physical Medicine and Rehabilitation.
  • Support Recovery From Injuries
    “Kinesiology tape may be used to help with the treatment of walking injuries, as application of the tape improves blood flow and facilitates the healing process,” says Giordano. It can also help reduce swelling: “When a tissue is injured, the immune system sends more lymph fluid to the area to help ‘clean up’ the injured tissue. If it accumulates, it can cause swelling,” explains Beldini. KT tape can form a boundary around the irritated tissue, effectively keeping lymph fluid from spreading, she says.
  • Stabilize Muscles
    “By giving targeted areas much-needed support and stability, KT tape can help you start walking with confidence again after common walking injuries like runner’s knee, plantar fasciitis, Achilles tendonitis and shin splints,” says Beldini. Furthermore, it may help delay fatigue in the newly healed area as you gradually return to your walking routine, adds Giordano.
  • Improve Posture
    Good posture is key for quality walking form, but if yours is off, KT tape can help. “Kinesiology tape may be used to give you tactile cueing to help with walking posture,” says Giordano. For example, if you visit a physical therapist, they can use expertly placed KT tape to help combat and prevent poor alignment (such as a rounded upper back), he explains.

To read the full article, click the title or click here.

Mermaiding

Mermaiding is trendy. I hit the water in monofin and tail to see if it’s also a workout.

The Washington Post, August 2019

Elizabeth Kiefer

(Excerpt from the article)

Once merfolk-in-training have that down, McCartney puts them through circuits including Russian twists and “mermaid push-ups ” on the pool deck, barrel rolls through underwater hula hoops and, of course, plain old swimming. She recommends newbies begin with a smaller-size monofin, as bigger, heavier tails require more work. “Once you start doing it, you forget you’re working out,” she adds.

Standing in the four-foot end of the pool, Mermaid Cookie reiterates the point about the movement emanating from your abdomen, not your knees, demonstrating what she means with a splashy flourish of her tail. The kids erupt in happy screams. Then it’s my turn. I dive toward the bottom, propelling myself forward with a butterfly kick; seconds later, when I come for air, I’m already halfway across the pool. Immediately, I want to keep going. McCartney was right: This feels less like fitness than plain old fun.

That’s not to say I wasn’t getting good exercise. Bianca Beldini , a doctor of physical therapy who is also a USA Triathlon Certified Level 1 Coach, often uses butterfly kick drills in her own training and with her clients. “Swimming is good for strength and flexibility, helps improve your cardiopulmonary functions, yet you’re not dealing with gravitational issues,” she says, adding that it can also be an excellent calorie burn. 

Though there is plenty of first-person anecdotal evidence about the fitness value of mermaiding, the practice seems too new to have prompted in-depth research. One study of professional mermaids does show a few potential health risks. Some are similar to the risks of swimming in general — ear infections, waterborne diseases, unwanted confrontations with sea life — while others are mermaiding-specific, including back pain related to wearing a fin and tail. Though I did in fact get water up my nose while I was swimming, that’s been happening all my life, and it has yet to deter me.

To read the whole article, click the title or click here.

Researchers Find Jogging May Be the Best Workout to Avoid Weight Gain

Researchers Find Jogging May Be the Best Workout to Avoid Weight Gain 

Healthline, August 2019

Kimberly Holland

What the Study Found…

Unlike previous exercise-related weight-loss studies, these researchers used five different measures for obesity, including body mass index (BMI), body fat percentage, and waist-to-hip-ratio to determine which exercises are the most effective at managing and preventing weight gain. The majority of earlier research looked solely at BMI, which is a measure for obesity that’s falling out of favor with many healthcare providers.

The four exercises that proved to be the least effective for weight loss? Cycling, stretching, swimming, and Dance Dance Revolution, the cult classic video game that encourages people to move to choreographed steps.

Previous researchTrusted Source has shown that frequent physical activity can have beneficial effects on weight, including risks for weight-related conditions like cardiovascular disease, for people of all body sizes. What’s more, the research suggests inactivity, even for people within normal weight ranges, can have negative health consequences.

What’s So Great About Jogging…

“Jogging keeps the heart rate in a low-end heart rate zone, which is considered the ‘fat burning’ zone,” said Bianca Beldini, a doctor of physical therapy and USA Triathlon Certified Level 1 coach. “This means that the body uses fat for its primary fuel source to maintain the heart rate at this zone.”

Beldini continued, “As one increases their rate of exertion, increases resistance or speed, they move into higher heart rate zones, which utilize glycogen or sugar for fuel. I often tell patients that low zone work is like ‘burning the midnight oil,’ so one can go long periods of time at a low intensity because they use their fat stores for energy.”

A person with obesity “has a much higher fat to muscle ratio, therefore making it easier to utilize this for fuel,” Beldini explained.

The other exercises highlighted by the researchers “require large amounts of effort to maintain a paced workout. The athleticism needed is far greater than the alternatives,” said Eric P. Fleishman, a personal trainer and host of “Celebrity Sweat” on Amazon Prime.

Beldini added, “What is good about these other exercises is the higher caloric expenditure, which means that they will burn more calories to do them because they are harder to perform. The more calories burned, the faster the weight comes off.”

The exercises that weren’t found to be as effective seem to have something in common, too, Fleishman says: They don’t require you to use your body mass for exercise. That, Beldini says, may explain the lack of results.

In cycling, “The body is a bit unweighted because you are sitting, in comparison to jogging, and it doesn’t require as much total body energy as jogging does,” she said. “Thus not putting the same amount of strain on the cardiovascular and biomechanical system.”

She added, “Stretching is a passive activity which is great for myofascial pliability but does not raise the heart rate enough to improve fat metabolism.”

Dance Dance Revolution “is a great activity to fluctuate between low and high heart rate zones so they are quite possibly getting an aerobic and anaerobic conditioning. However, this fluctuation isn’t typically sustainable for longer periods of time.”

To read the full article, click the title or click the link here.

The Worst and Best Exercises for Bad Hips

The Worst and Best Exercises for Bad Hips

LIVESTRONG, July 2019

Sara Lindberg

Causes of Hip Pain

There are several reasons why your hips might be causing you problems. One of the more common culprits of chronic pain is trochanteric or hip bursitis, which is inflammation of the bursa. According to the Cleveland Clinic, when this bursa, or fluid-filled sac, becomes inflamed, you can experience pain and irritation in your hips.

 

Dr. Bianca Beldini, DPT, MSOM, LAc, SFMA, tells LIVESTRONG.com that a telltale symptom of bursitis is the inability to lie on the affected side, which is due to pain when compressing the bursa against the bed with body weight. As to the cause of this inflammation, it can be a number of things from an injury or overuse of the joint areas to incorrect posture, bone spurs, or other diseases such as rheumatoid arthritis.

To read the full article, click the title or click here.