15
May 2015
Do smartphones and exercise really jive?

How do you use your smartphone while you work out? That’s the key question when it comes to deciding whether or not it’s helping or hurting your fitness.

 

Kent State University researchers Jacob Barkley, Ph.D., and Andrew Lepp, Ph.D., as well as Kent State alumni Michael Rebold, Ph.D., and Gabe Sanders, Ph.D., assessed how common smartphone uses – texting and talking – interfere with treadmill exercise.

 

The researchers, from Kent State’s College of Education, Health and Human Services, found that when individuals use their smartphones during exercise for texting or talking, it causes a reduction in exercise intensity.

 

“Exercising at a lower intensity has been found to reduce the health benefits of exercise and fitness improvements over time,” Barkley said.

 

The results of the study and the widespread use of smartphones during exercise help explain the results of a previous study conducted at Kent State by the same researchers, which found a negative relationship between smartphone use and cardiorespiratory fitness.

 

“These findings are important because poor cardiorespiratory fitness is associated with an increased prevalence of cardiovascular disease risk factors, such as higher cholesterol and blood pressure levels, which could potentially lead to premature mortality,” said Rebold, who worked on the study while at Kent State and now serves as an assistant professor of exercise science at Bloomsburg University of Pennsylvania.

 

In the present study, 44 students participated in four, separate 30-minute exercise sessions on a treadmill. The researchers assessed the effects of common smartphone functions, such as music, talking and texting, and a control condition where the students had no access to their smartphones. During each session, average treadmill speed, heart rate and enjoyment were all assessed. The study demonstrated that relative to the no smartphone condition, the three smartphone functions – music, talking and texting – differentially affect exercise behavior.

 

Continue Reading at MedicalNewsToday.com

14
May 2015
Set, hut!

Why anyone can (and should) visit a chiropractor regularly, a vast number of athletes utilize DC’s for problems with their muscular-skeletal systems regularly with impressive results.

 

Most people make the conclusion that a person visiting a chiropractor is doing so for problems with their back or neck. According to a recent study led by Dr. Simon French of the Melbourne University in Australia, most people do visit the chiropractor for these reasons. However other research is showing that people are reaching out to their D.C. for other treatments involving problems with their muscular-skeletal system, and a great deal of these patients are younger athletes.

The punishment the body takes in sports

 

Participating in sports is encouraged because of the many benefits. Not only is a person getting exercise when playing, but they are also developing fine motor skills, learning about teamwork and fair play and of course building friendships. But their bodies are also taking impacts no matter what sport they are playing.

 

“Even if you don’t play football, sports like soccer, baseball, volleyball, softball, wrestling and lacrosse involve a lot of contact and the physical demands of any training and practice affect your spine and muscles too. Cross country track was a slug fest in NY. As soon as you were out of sight and in the woods running the race guys were catching elbows in their sides and getting pushed down,” says Dr. Jay Lipoff, Executive Board Member of the International Chiropractic Association Council on Fitness and Sports Health Science. A point he drove home by drawing a comparison between heading a soccer ball traveling at 70 miles per hour and getting punched by Muhammad Ali.

 

Types of sports injuries treated through chiropractic care

 

While seeking chiropractic care for back and neck pain caused by injuries suffered in sports like football and rugby would normal, injuries to other parts of the body can also benefit from a visit to the D.C. In fact, many studies have shown that chiropractic treatment helps athletes recover from injuries without the need for painkillers or invasive surgery.

 

Headaches – with a current focus on head and neck injuries in sports it should be noted that a Duke University study from back in 2001 came to the conclusion that, “Spinal manipulation resulted in almost immediate relief for headaches originating from the neck.” Since 60 to 90 percent of all headaches are linked to facet joint pain (neck), chiropractic treatments offer a significant form of relief.

 

Shoulder pain – Studies from the Annals of Internal Medicine and the British Medical Journal both found that adding shoulder manipulation to traditional rehab techniques improved the outcomes and reduced pain associated with certain shoulder injuries.

 

Ankle injuries – a joint study from the JMPT and Physiological Therapeutics found that chiropractic care of ankle sprains helped increase motion, lessen pain and provide better ankle function.

 

Injury prevention – An Australian study conducted in BMC Musculoskeletal Disorders reported that Australian football players who used a regiment of chiropractic care had a fewer number of leg injuries than those who did not.

 

Types of treatment

 

While there are many different types of treatments that chiropractors perform on their patients, Ellen Sonnino’s report in US News and World Report discussed four methods that are often used to treat athletes:

 

  • Active Release Technique where massage and stretching are combined with moving the effected joint through a range of motion.

  • Graston Technique that uses stainless steel tools to break down scar tissue.

  • Functional dry needling where deep trigger points are focused on to release tension in the muscles through stimulation.

  • Electrical muscle stimulation to release tension towards the surface of the muscle using contraction caused by electricity.

 

And not all athletes are seeking chiropractic care after they suffer an injury. Some, like New England Patriots quarterback Tom Brady, find that it helps improve not only their health, but their performance, “Chiropractic just makes you feel so much better. When I walk out of the clinic, I feel like I’m about three inches taller and everything’s in place. And as long as I see the chiropractor, I feel like I’m one step ahead of the game.”


Source

13
May 2015

Physical Therapy

Even if you aren’t in any pain – or pain that you think is unbearable – seeing a physical therapist can contribute greatly to a healthy lifestyle, and here’s why.

Book an appointment with a FIX Physical therapist today!



Why is it that superbly fit athletes can find themselves in as much back, knee, or neck pain as their flabby fans, who sit at desks all day long then watch sports from overstuffed sofas?

“When you do an activity over and over again, your body adapts to that activity,” warns Dr. Shirley Sahrmann, professor emerita of physical therapy at Washington University School of Medicine. “If you play tennis, your arm gets bigger on that side; if you do karate you get adaptations in your hip and leg. Even if you just sit, you lean, you slump, your neck goes forward.” Either your body fails to build up musculature to support itself, or it overbuilds certain muscles and throws off the symmetry your skeleton craves.

 

That’s why Sahrmann wants to see an annual physical therapy exam become as routine as a dental checkup. “We go to the dentist twice a year and spend thousands to straighten our teeth, and all we do with them is eat and talk. Meanwhile the rest of our body’s just hanging out there.”

 

People think of p.t. as something generic their doctor orders after an injury, she says. But by analyzing the way you walk, bend, sit, and carry yourself, physical therapists can prevent injuries and head off future surgeries and chronic pain.

 

“Kids don’t sit correctly, they slump, so they wind up sitting on the middle of their back,” she says. “We have these little bones on our bottom where we are supposed to sit and keep our spine erect. When you slump, the muscles get stretched out, and they’re not going to function optimally.”

 

A temporary phase? Maybe. But “bones adapt to the alignment that you keep them in,” Sahrmann points out, “and your spine becomes shaped like that.”

 

Continue reading at stlmag.com!

12
May 2015

Run MD Rollers Available at FIX!
That is the question! What is happening inside when you do foam rolling for self-myofascial release (SMR)?

Foam Rolling and Self-Myofascial Release

For starters, you cannot foam roll fasciaexclusively; all the other cells – nerve, muscle, and epithelia – are also getting ‘rolled’ too.

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In epithelial and muscle tissues, the water is squeezed out of the tissues, and then is sucked back in when the pressure moves on or is taken away. Like squeezing a sponge over the sink and then letting it fill again while doing the pots and pans, this is generally a good idea. As the old bedouin proverb has it:  “Water still: poison!  Water moving: life!”

 .

Or as Paracelsus, the famous physician of the 16th century said: “There is but one disease, and its name is congestion.” To the degree that tissues are congested under the roller, it can definitely help liquefy and disperse such congestion.

 .

It’s not going to make the muscle stronger, but there is initial evidence that it might make the arteries to them more elastic.

 .

If we turn to the nerves’ reaction, rolling can certainly be ‘sensationful’. This is a negative if it is so painful it causes muscle contraction and cellular retraction, so I am not a fan of painful rolling. I prefer my clients stay in the pleasurable realm, or on the ‘hedonic point’ (poised between pleasure and pain).

 .

Rolling through pain, however, can be helpful on previously traumatized areas – for instance, rolling over an old bone break – but we want the area to be pain-free when we’re done, not bruised or further traumatized. Bruising in general is, in my opinion, almost always a sign of tissue damage, not of healing. Moving slowly over the tool is very important in a painful area.

 .

All that said, you can also use rolling to awaken areas of ‘sensori-motor amnesia’ – to bring sensation into places that you (or the client) are not moving in daily life. Two things about this:

 .

1) your iliotibial band (ITB) is not a place of sensori-motor amnesia; it bumps up against the rest of the world and is thus stimulated every day. Some of the most likely areas to be ‘amnesiac’ are hard to find and hard to roll – like the whole adductor quadrant on the inside of the thigh, and obscure and tiny (but important) areas in the deep lateral rotators on the backof the hip, or right under your head in the upper neck.

 .

2) we tend to miss our own amnesiac areas, for the very simple reason that cannot feel them so we don’t know where they are. Here we can be of help to our clients to make sure they are rolling the bits that need rolling, not just repetitiously rolling the obvious and available bits, like the ITB or the superficial back muscles.

 .

Continue Reading at AnatomyTrains.com

11
May 2015
Cool down!

When it comes to exercise, it’s so easy to finish your lift, run, circuit…etc. and drop the weights and peace out – but cooling down properly is more important than you might think.

Post workout recovery to get the most our of your workout!

by: Patricia J. Cornwell

 

Eating food and drinking large amounts of clean water aren’t the only steps you should carry out following a workout. Recovery is another essential step not to be skipped. It includes cooling down and stretching. Here is what you need to know about it and why you shouldn’t avoid it.

 

Cool-down

 

If you are new to training, try to avoid this common mistake. Some people think that when they do the final exercise, their workout is over. So wrong! You are not done until you have cooled down. As it is important to warm up before your training session, so it is essential to cool down after it is over. What does it mean?

 

The purpose of cooling down is to stop exercising gradually so that your breathing and heart rate can return to their normal state. Some people claim this practice helps prevent muscle soreness as well, whereas others reject the statement. But anyway, you should not cool down post exercise only to prevent muscle soreness. There are many other benefits of this practice. For example, if physical activity ceases suddenly, you may feel dizzy for some time after your exercise session is over. In comparison, doing some light exercise after your workout will help you normalize your body temperature (literally cool down).

 

Here are several cool-down options for you:

 

• Go out and walk briskly for about 5-10 minutes. Another option is to cycle or jog slowly. What you need to know is that the exercise you choose to do post workout should be lower in intensity than your training session.


• Or here is another way to go. Simply continue with the final exercise but make sure to lower the intensity little by little until you stop.

 

Remember to perform the exercise for about 10-15 minutes before you send your training equipment back to the garage or wherever you store it.

 

Continue reading at AlwaysActiveAthletics.com

08
May 2015
Race Training?

How do you spend the time between when you sign up for a race and when you actually start training for it?

 

If your answer is ‘not sure’ or ‘good question’ you aren’t setting yourself up well from the start for success.

 

With many races having sign up periods many months in advance, it can be easy to sign up and then have it come up on you quickly leaving you to jump into training without much thought.

 

Here are 4 key questions to ask yourself before you start your training to get you started off the right:

 

1. What is the result you want to achieve?

 

While you might consider this to be your main goal, Dr. Stan Beecham, a sports psychologist and expert in helping athletes overcome their limiting beliefs prefers to phrase it a different way: What is the result that you want to achieve?

 

When you approach it this way, the steps to get there will become more clear.

 

Get specific and include the time frame for which to achieve the desired result. From there, you can evaluate what you need to do to get there.

 

By keeping your mind focused on a result instead of a goal you will be more committed and see it as something that is concrete rather than perhaps wishful thinking.

 

2. Identify your motivation(s)

 

Motivations differ from the result you want to achieve. Your goal is what you want to achieve whereas your motivations are your “why” for wanting to do so.

 

It is important to understand your motivations for they are a powerful driver for you to continue on when it gets hard and you want to give up.

 

If have just a goal and no motivations behind it, there is less likelihood you will be successful.

 

Continue Reading at RunnerAcademy.com!

07
May 2015
To Run, or Not To Run (at night)

That old rule about not exercising close to bedtime? Not an issue – in fact, you’ll most likely sleep better if you do.

 

By Kim Painter
USA Today

 

Jogging at midnight? Walking in the moonlight?

 

If late night exercise works for you, just do it. That’s new advice from a leading sleep group and other experts in sleep and exercise, all of whom say it’s time to throw out the old rule that you should never exercise in the hours just before bedtime.

 

Most people can sleep just fine after a workout, say experts from the National Sleep Foundation, relying on evidence from a growing body of research and a new poll. The 2013 Sleep in America Poll, out today, finds people who exercise at any time of day report sleeping better and feeling more rested than those who don’t exercise. It also finds people who exercise in the last four hours before bedtime report sleeping just as well as those exercising earlier in the day.

 

“The timing of exercise ought to be driven by when the pool’s lap lane is open or when your tennis partner is available or when you have time to get away from work, not by some statement that has never been validated,” says Barbara Phillips, a University of Kentucky sleep medicine specialist who worked on the poll.

 

More than half of vigorous and moderate exercisers reported sleeping better on days they exercised — even if it was close to bedtime. In the poll of 1,000 people, just 3% of late-day exercisers said they slept worse. Margin of error was plus or minus 3 percentage points.

 

The idea that exercise late in the day is bad for sleep was always based on conjecture and anecdote, Phillips and others say. The theory was that the stimulation of exercise, combined with rises in body temperature, would keep people awake.

 

For some, that may be true, but studies now suggest it’s not the norm, says Shawn Youngstedt, a researcher at the University of South Carolina. He also worked on the poll.

 

Youngstedt conducted one study in which fit young men with no sleep problems rode stationary bikes for three hours and went to bed just 30 minutes later. They slept soundly. Other studies in good sleepers have shown similar results, he says. He is now starting a study of evening exercise in otherwise inactive people who do have sleep problems.

 

“When I present this data, almost invariably, someone will say, ‘I don’t care what the data show – I think that exercising too close to bedtime is bad for my sleep,’ ” Youngstedt says. They may be right, he says. But, for many other people, the option of late-day exercise may open up healthy new horizons.

 

“We have very busy lives now,” he says. “For a lot of people evening is the most convenient time.”

 

Jessica Matthews, a fitness instructor and personal trainer who is a spokeswoman for the American Council on Exercise, says her advice has evolved as it’s become clearer that different times work for different people. She suggests people who want to try late-day exercise give it go — and play around with the timing, intensity and type of workout to see what feels right.

 

Some people may still find that they get “more bang for their buck” by exercising early in the day, especially if they can get outside and take advantage of morning sunlight, which can help keep the body clock running on time, says Michael Grandner, a sleep researcher at the University of Pennsylvania and a spokesman for the American Academy of Sleep Medicine.

 

But any exercise is better than none, for sleep and health, he says. He did not work on the new poll but isn’t surprised it found active people sleep best: “Your body is meant to move. Getting the right type and amount of movement helps your body do what it was built to do, and that includes sleeping.” Well-rested people also feel more like exercising, so the link goes both ways, he says.

 

Grandner says data from a larger survey of 150,000 people, conducted by the Centers for Disease Control and Prevention, also found that people who did any exercise, no matter how light, reported significantly better sleep than non-exercisers did.

 

The foundation poll found:

• 83% of vigorous exercisers reported very or fairly good sleep quality, vs. 56% of non-exercisers.

• 67% of vigorous exercisers reported a good night’s sleep on all or most work nights, vs. 39% of non-exercisers.

• Exercisers and non-exercisers reported about the same amount of sleep, just under seven hours a night.


Source

04
May 2015
Who's the better pacer?

Think you’re better than your opposite-sex running partner at pacing your races? Research shows that when it comes to pace, sex matters.



Fact: Men are faster than women. Yet research suggests that women’s physiology may render them superior endurance animals. Women burn through carbs more slowly than men, thus potentially helping them delay, or avoid, hitting the wall. And in hot temperatures, women are better able to dissipate heat. Does this mean, researchers at the University of Dayton wondered, that women are better at sustaining marathon pace than men? And would that change under hot or cold racing conditions?

 

To investigate, the researchers analyzed data from the 2007 and 2009 Chicago Marathon. The race was chosen for multiple reasons: It provided a large sample size—a total of more than 33,000 runners; the flat course eliminated the influence of hills on pace; and the varied temperature between the two years—78 degrees in 2007, 36 degrees in 2009—let them factor in weather.

 

For each year, the researchers looked at how well pace was maintained over the last seven miles compared to the first 18 between men and women, fast and slow runners, young and old, and elite and non-elite in hot and cold conditions. The results, which were published in theJournal of Strength and Conditioning Research, are fun, if exactly what the researchers expected.

 

Overall, men slowed down more than women in the final miles of both marathons, leading researchers to conclude that in general women are better at marathon pacing than men. Slower runners (those with 3:40 to 4:07 finishing times) seemed less able to sustain pace than those running ahead of them. Age, however, wasn’t a factor; the pacing ability of younger and older runners was consistent across both races.

 

The single greatest factor influencing pace was—you can guess this—the heat. Hot temperatures in Chicago in 2007 led to an average drop in pace of 9 percent, according to the study.



Author: Michelle Hamilton
Article originally appeared on active.com

02
May 2015
Run, Forest - Run!

 

Use this list of websites to stay in tune and in touch with what’s happening in the world of running!

 

Runners World – http://runnersworld.com  – Daily running news, running tips for beginners and advanced, injury prevention, and equipment reviews. Race listings throughout the US.

 

Running Times – http://runningtimes.com – Comprehensive articles on training, sports medicine, shoes, personalities & more for all competitive, high school, college, masters & trail runners.

 

Cool Running – http://coolrunning.com  –  a complete resource for runners, offering a race calendar, race results listings, running training advice, and interactive tools.

 

Competitor.com – http://running.competitor.com/  – Training news, gear, nutrition & races

 

Active – http://active.com  – A runner’s source for running, training information, racing tips, and race registration. From 5k races to marathons, one of the largest running and fitness resources.

 

Running in the USA – http://runningintheusa.com – Running in the USA is the largest online directory of races, results and clubs.

 

Marathon Maniacs – http://www.marathonmaniacs.com – Home page of the Marathon Maniacs with race calendar, criteria, stats and more.

 

Trail Runner Magazine – www.trailrunnermag.com/ – Running, health, travel, and training, race results and race event calendars.

 

Ultra Running Magazine – www.ultrarunning.com/ – Containing comprehensive and informative articles about all aspects of the sport of ultramarathoning

 

Marathon Guide – http://www.marathonguide.com/ – Calendar, results, news, products, training and reviews.

 

Hal Higdon – www.halhigdon.com/ – Runners World magazine writer, answers running questions and provides training programs. Some of the best marathon training plans can be found here.

 

Road Runners Club of America – http://www.rrca.org/ – The Road Runners Club of America is the national organization dedicated to promoting the development and growth of running clubs, running events, and supporting the interests of recreational runners throughout the country.

 

LetsRun.com – http://www.letsrun.com/ –  Links to news items covering running topics, nutrition and health information.

 

Source (RunnStuff.com)

 

 

30
Apr 2015
Get your FIX on!

Now that you have your FIX Therapy Ball, try one of these 5 pain relief techniques to keep you pain-free and on the move!

 

1. Soothe sore feet. Place the therapy ball under the arch of your bare foot and begin rolling over it. The ball will provide instant relief from tight arches and also help those who suffer from plantar fasciitis. I recommend keeping a ball in a ziplock bag in the freezer for an after-work cold foot massage or storing one in your carry-on bag for your next flight.

 

2. Ease glute pain. In a standing position, rest the therapy ball between your glute and a wall with the ball directly over the area you are experiencing pain. Press your glute into the wall and begin performing circular motions in and around the area. Once the pain subsides, stop moving and increase pressure into the wall with the ball resting directly over the sore spot. Hold this position for up to 30 seconds.

 

3. Loosen tight hips. Lie on the side where you are experiencing tightness with knees bent 90 degrees and stacked on top of each other. Rest hands on the floor in front of your body. Raise your hip, place the ball directly under the stressed area, and slowly lower your weight back onto the ball. Begin moving your hips around to massage and release tension in the area. If the pain is too severe, stand up, place the tight hip closest to the wall, and place the ball over the tight area. Begin moving your hip around to massage the pain away.

 

4. Relieve shoulder stress. Positioning the ball in this area can be tricky, so place it in an old stocking or sock to give you more control. Stand tall with your back close to the wall. Hold the end of the stocking or sock with one hand and, allowing the ball to rest between you and the wall, position the ball directly over the stressed area. Press your back into the wall. You can rest the ball over the area or perform small circular motions until you start to feel relief.

 

5. Ease forearm pain. Sitting in front of a computer all day can wreak havoc on your forearms. If not properly stretched and strengthened, this can lead to carpal tunnel syndrome. Try these two ways to relieve the tension: Hold the ball in one hand and role it up and down the forearm, or place the ball on a desk or other flat surface and rest your forearm over the ball. Press your forearm into the ball and run it over the ball. I recommend doing this several times throughout your work day to relieve your muscles.