Our private coaching and sports therapy patients have been loving our new wattbikes. They monitor your power output, cadence, heart rate and the effectiveness of your pedaling. PT patient Kyler talks about why he likes the wattbike post ankle surgery.
Getting injured is an active person’s worst nightmare. Maybe you have experienced it first hand or at least know someone that has been injured. I think we can all agree that it something that none of us want to go through.
When I work with clients that have had an injury, serious or minor, I see one of two things: They either push themselves too far to where they know they shouldn’t have (i.e. running a race two days after pulling something at the gym). Or, their body wasn’t nourished enough with the right foods to help it heal quickly or function optimally.
The good news is there is plenty we all can do to prevent these situations. And if prevention is after the fact, then at least we can take care of our bodies well enough to have it heal quickly.
Here are my top tips for keeping your joints healthy:
We’ve got one body, so let’s take good care of it!
Lindsay Cobb- EZIA Nutrition Coach
Do you realize that 80% of the American population will report some degree of back pain in their lifetime? Chances are, you are one of them. Low back 
pain manifests for countless reasons and can be set off by anything under the sun, from an aggressive athletic action to simply bending over to pick something up. The root cause is typically the same: muscle imbalances within the body. The key is to know which ones and to treat intelligently, which lucky for you, EZIA does.
Do you ever find yourself rubbing those aching dimples in your low back? Discomfort and pain on one or both sides of your back is usually an indicator of SI Joint Dysfunction. Other signs include sciatica-like pain, groin or deep glute pain, and/or stiffness with bending, walking or moving from a sitting to standing position. Once again, if you have any of these symptoms, it is possible you are experiencing SI Dysfunction. I always recommend a health-care pro to confirm a condition, but read on and try these simple stretches that may help you find pain relief.
First, what is an SI Joint? SI is an abbreviation for Sacro-Iliac. The joint is located between the Ilium and the Sacrum, and we have 2; one on the left and one on the right. The joint is unique in that it is not directly controlled by a group of muscles, but rather held together by several ligaments. The joint is meant to have very slight movement, but dysfunction occurs when that movement is too restricted or too excessive, and this will eventually lead to pain. Though there aren’t muscles directly moving the joint, there are hip and pelvis muscles that are important to keep lengthened and strong to stabilize the joint during movement.
Here at EZIA, we first resort to correct imbalances with exercise, diet and lifestyle. There are certain cases where surgery is required, but we seek to avoid if at all possible. Many times, a series of simple stretches and exercises can prove remarkable in relieving pain and restoring function. Today I will provide you with beneficial stretches. Next week, I will follow up with appropriate exercises.
Lie on your back with your right leg bent and the left straight. Place your right arm at your side, palm facing up. Push your right foot down and slightly elevate the right glute. With each ʻrepʼ, lift the glute, traction the thigh away from the hip (which will feel like your are pulling the thigh out of the hip socket toward the direction of you knee) and rotate your body to the left. Continue to lift and rotate toward the other side, one vertebrae at a time until you open yourself up to the left side. Should take about 15-20 movements until you are opened up to the opposite side. Repeat on other side.
Move into a kneeling position on the floor. (make sure that the front knee stays stacked on top of the front ankle.) Squeeze the glutes and tuck the tailbone under. I like to grasp a dowel rod (you can use a broom stick or belt) just outside the shoulders. Be sure to keep the arms straight overhead. Lift up & out of the rib cage, side bending over the front leg. 1.Inhale 2.Exhale and squeeze the glutes, ʻtucking the tailbone underʼ into a posterior pelvic tilt. 3. Inhale again 4. Exhale and side bend deeper over the front leg. Repeat steps 1-4, 3x per side, moving deeper into the stretch with each exhale. You should feel the stretch on the front of the thigh & into the torso.
Sit on the floor creating a 90 degree angle in the knee joint in front of you and a 90 degree angle at the groin. Lift your chest & keep an upright posture with your torso. Instead of tucking your tailbone under like the Hip Flexor Stretch, you are going to tilt your tailbone toward the ceiling (a.k.a anterior pelvic tilt). Maintain this position as you hinge forward from the hips until you feel a stretch in your outer thigh and hip. Inhale and as you exhale move slightly deeper into the stretch. Hold for 5 seconds. Repeat 3x on one side and switch legs. If you are unable to get down on the floor, it is acceptable to use an elevated surface. (see photo d) It is extremely important that you do not allow your back to round such as in photo e. This is position commonly used in some yoga classes,but it is incorrect to allow such rounding of the back for this particular use.
Photo D.
Photo E.
Answer: Stability of the knee is dependent on different factors. The two most important are the static and the dynamic stabilizers of the knee. Static stabilizers are the ACL, PCL, MCL, and LCL. Dynamic stabilizers of the knee are the muscles and tendons that surround the joint. These muscles and tendons are controlled by what’s known as neuromuscular input, the unconscious activation of these structures to control the position of the joint.
Neuromuscular training is used to teach your body better habits for knee stability. By training how your knee moves, especially when jumping, landing, and pivoting, you can maintain a more stable position of the knee joint. Several studies have shown that neuromuscular training programs can reduce the chance of an ACL injury.
