All Entries For recovery

Kneehab: 5 Yoga-Inspired Moves to Tune Up Your Knees


Knee pain can come on suddenly: a sideways blow in athletics or a nasty fall while stepping off a curb. But many knee issues creep up after years of poor alignment, which results in wear and tear and arthritis. No matter the cause, knee issues do not often exist in isolation. In other words, a "cranky" knee will often have an un-neighborly relationship with the ankle below it, and/or the hip above it.  
 
Whatever detonated your knee pain, the tissues above and below the knee must be nurtured, strengthened and given some "KneeHab" in order for the knee to learn some new strategies for pain-free living. And don't forget the other knee, hip and ankle on the non-injured side, as it will also develop its own issues too from being "leaned on" so often. These compensation attempts inevitably lead to low back pain, neck and shoulder pain—and more yuck. 
 
My Yoga Tune Up® Quick Fix Rx: KneeHab DVD ($19.95) provides solutions whether your knee is wonky from sports, you're recovering from meniscus surgery or you are just looking to prevent knee injury. It will show you how to help manage just about every stage of knee dysfunction and maintenance. Here are five Yoga Tune Up® moves from my DVD to keep your knees happy, healthy and pain free!
Posted 12/21/2011  6:00:00 PM By: SparkPeople Guest Blogger : 21 comments   16,011 views
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The Art of Recovery: The Necessity of Sleep for Proper Recovery


This is part two in a series of blogs I am writing to help runners have a better understanding the role recovery plays in their healthy living journey. While I am primarily addressing runners, anyone can benefit from the information provided whether you are a cyclist, swimmer or just someone who likes to spend time in the gym.

In my first blog I addressed why recovery is such an essential part of our training. Not only does it allow for our muscles to repair, it also allows for reduction of inflammation within the body, especially within the muscles and joints. However, the most important aspect for recovery is allowing our bodies the opportunity to adapt to the demands of the sport of running.

But getting a runner to understand the importance of recovery can be one of the biggest challenges a running coach or personal trainer may experience. For many runners, especially those new to the sport, the need to stick with a rigid training program many times trumps their ability to listen to their bodies. To know that less can be more when it comes to running is a difficult concept for a number of runners to comprehend, especially when they feel so great after a run. Yet for many, the minute one begins to experience sleep disturbances, moodiness, a change in appetite and most importantly diminishing returns in his/her training, the first inclination is to step up his/her training. But unfortunately in doing so, the runner may be creating bigger issues down the road.

Over the years I have read a number of books and articles on the topic of running and there appears to be a growing trend regarding running injuries, outside an obvious trip or fall, and that is many running injuries are now believed to be caused from overuse and/or a lack of recovery time between runs and after runs. Everything from shoes to our running surface has been blamed for many of the injuries a runner may develop. And while these issues may account for some of the injuries or aches and pains we experience, the lack of recovery and overuse may be the biggest culprits. 

Spending days, weeks and months of doing the same repetitive motion over and over may be the factor for these overuse injuries. Without adequate time for the body to adapt to the demands of running is like taking your car out for a hard drive every day never having the oil changed, the tire pressure checked,  the belts checked or simple maintenance performed to keep your car running smoothly--overtime your car will eventually experience an issue-- same is true for your body. It's not a matter of if, but when.

I believe that education is essential in understanding the recovery process. Recovery is so much more than skipping a workout or two every now and then or eating a snack immediately after a difficult workout. It's about looking at your body as a whole package including your  sleep patterns, nutrition, stress management and others measures, such as massage and compression garments that have been shown to help aid in our recovery.
Posted 11/15/2011  2:00:00 PM By: Nancy Howard : 14 comments   8,422 views
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