health-and-fitness-blog

How to do dynamic stretching exercises?

Wed, 17 Jul 2013 01:47:53 +0100

This is an advanced stretch technique for hip flexor injury, front hip joint and quadriceps muscle. Opens up the front hip joint, and one of the best hip flexor stretch. Kneeling in this position might not be comfortable for runners with knee injury. Use the standing or Thomas test stretch position for iliopsoas muscles. These muscles tend to be very tight in a lot of people from excessive sitting and lack of regular stretching. Hip flexor strain or injury can often cause micro tears and scarring leading to adhesions, thickening and pain.

How to check for ankle mobility?

Mon, 15 Jul 2013 22:35:02 +0100

This is a quick test to see if you are missing ankle motion. You need at least 10 degrees of ankle dorsiflexion for walking properly. For squatting, running and other athletic activities you need more range of motion for optimal sports performance and injury free motion. A nkle flexibility exercises are important for injury prevention and essential for running. A lot of athletes and runners are missing adequate ankle flexibility which often results in compensatory changes up the chain with high risk of injury.

Pain free running with flexible hamstrings

Sun, 14 Jul 2013 22:46:17 +0100

Hamstrings are group of three muscles which help bend the knee and extend the hip. Hamstring tightness is very common and can cause running back injury, low back pain, knee pain, running injuries and impair performance. Here’s a cool and effective hamstring stretch exercise using Proprioceptive Neuromuscular Facilitation or PNF technique. This is a physical therapy technique which uses the anatomy and physiology of the neuromuscular system t effectively stretch the muscles. Standing hamstring stretch is a contract relax technique is used here to inhibit the hamstrings so they can be stretched more effectively. 10 secs of the contract phase and 30 seconds of the stretch phase for 2-3 minutes.

How to treat itbs symptoms?

Thu, 27 Jun 2013 14:30:27 +0100

This is a modified pigeon pose used in Yoga to open up the hips. It stretches the pyriformis, hip joint, glutes, etc. This stretch is a must for runners with itbs symptoms, iliotibial band syndrome, patellofemoral problems and hip pain running other running related knee injuries. Not only is this exercise effective it can be done by anyone using a chair or table. Athletes and runners should make this stretch a regular part of their flexibility routine.

How to stretch for knee joint pain relief?

Thu, 24 Oct 2013 14:06:59 +0100

Click here to download free report "5 (easy) Exercises To Beat Knee Pain And Run Stronger. (Hint: It's Not The Ones You Think)"

How to do a knee bending stretch safely after after running injury or knee pain. Great knee flexibility exercise specially for knee pain treatment at home and acute knee injury or arthritis. If you have knee stiffness due to swelling, arthritis or guarding after an injury…you want to do a non-weight bearing stretch to improve knee flexibility. This exercise also improves circulation and lubrication of to the knee joint without putting pressure on the joint unlike other weight bearing stretches like squatting, etc.

How to stretch tight hamstring?

Tue, 25 Jun 2013 16:06:31 +0100

Stretch out those hamstrings so you can move easier and reduces chances of common knee injuries from running. In the modern world most people sit for long hours resulting in a tight hamstring which restricts proper movement. Hamstrings are group of three muscles that sit on the back of the thigh. They cross two joints, the hip and the knee…and their function is to bend the knee and extend the hip. Chronic hamstring pain can increase risk of injury and impairs optimal performance for athletes.

How to treat anterior hip pain?

Tue, 11 Jun 2013 09:28:43 +0100

Use your couch for opening up the front hip and leg muscles. This is an advanced stretch technique which targets tight hip flexors, quadriceps and anterior tibialis muscles. Great stretch for runners and athletes or anyone looking to open up the hip from too much sitting and biking. It's also used for treating hip flexor muscle strain after injury or from repetitive strain and poor mechanics.

How to improve hip flexibility for running injury?

Tue, 11 Jun 2013 09:30:14 +0100

Here’s an advanced technique for stretching the hip flexors and front hip joint. Using a resistance band to apply an anterior glide to the upper thigh bone adds a super stretch to the the hip flexors and the front hip capsule. Great technique for runners and athletes who are looking to really open up the front hip/hip flexor muscles or prevent jumpers knee symptoms. This advanced stretch is also helpful for hip flexor injury treatment specially after the acute symptoms have subsided and you need a stronger stretching technique.

How to stretch for piriformis syndrome?

Tue, 11 Jun 2013 09:29:10 +0100

In this video is on hip stretch for piriformis and hip joint flexibility. It is a safe and effective hip stretch to improve the flexibility of the hip and surrounding hip muscles. This hip stretch an help relieve low back pain, sciatica, running knee pain, patellar tendonitis, ITB syndrome, and some hip pain issues. This is also a great stretch to improve flexibility of the IT band and prevent running related injuries like arthritis in knee. It's important to make this exercise part of you daily stretch routine.

How to stretch the hip to prevent knee injuries?

Thu, 24 Oct 2013 14:07:41 +0100

Click here to download free report "5 (easy) Exercises To Beat Knee Pain And Run Stronger. (Hint: It's Not The Ones You Think)"

Easy hip stretch to open up the hip joint and muscles. I am really emphasizing hip openers for anyone looking to improve their running performance and running after knee surgery. This is a great stretch that stretches both hips in multiple planes and specially great for opening up the hip joint for better movement and preventing common running injuries. A must after you finish your run or other athletic activities. Most of us sit too much and over time tend to get stiffer and stiffer through the hips often leading to lots of problems like low back pain, knee pain, sacroiliac joint pain, hip pain, etc. You don’t need anything fancy, I am using a picnic bench and it works great.