Whether you are a serious triathlete, runner, swimmer, or doing your first couch to 5K dry land training should be an integral part of your training schedule. These 5 exercises will help strengthen your core, glutes, shoulders, rotator cuff, back, and hips. They are great for stability, balance, and for strengthening the muscles you will be putting more load on during your training and racing. These exercises are perfect for competitive swimmers who are entering into their championship meets, triathletes and runners who are gearing up for the spring and summer, and especially for beginners who don’t want to get injured as they increase their activity level. So scroll down to check out these 5 great dry land exercises! [...]
Deadlifting is one of the best all around exercises for your body. Deadlifts help with hip, hamstring, glut, and core stability as well as help to protect your back. Correct deadlifting form is very important so that you can get all the benefits of the deadlift without putting unnecessary strain on your body. Read below and then watch our video to make sure you are getting the most out of your deadlift! [...]
Most of us like to think we know ourselves fairly well – we know we’re happy when the sun is shining, when we drink a good cup of coffee, or when we spend time with our loved ones. On the other hand, we also know when we’re sad: we may have lost our favorite sneakers, hit a pothole, or experienced emotional trauma. All of that seems, in many ways, quite clear to us. But when it comes to physical injuries things can get a bit confusing. How do we know of we have neck pain, shoulder, or back pain? How do we know if our knees, hips, or lower backs are giving us problems? How can we differentiate between different types of pain? It often seems as if it’s harder to self-diagnose physical pain than it is to pinpoint heartache or joy. And yet, knowing why you’re in pain is actually the most invaluable knowledge there is for treating the root cause of the problem and, therefore, eradicating the pain itself. In this post, then, we’re talking about how injuries can be confusing, how we can tell if we’re really injured – and where we’re injured – and how we can clear it all up once and for all! Let’s jump straight in. [...]
For Many Americans, getting in better shape is the first thing that comes to mind when choosing a New Year’s Resolution. With the beginning of a new year comes the drive to want to do something different and better than the previous year. New changes, new outlooks, and new workout routines are on the top of the ‘to-do’ list for the coming year. From starting CrossFit, to increasing your workout goals, getting in shape is outstanding for your physical and mental health. Keep reading for some great tips for how to stay healthy and on track while working towards your new goals! [...]
Summer’s coming to a wrap which makes me really sad :-(
I LOVE the sun, LOVE the beach, LOVE the water, LOVE the kids being home from school and LOVE the relaxed schedule. Needless to say, it’s quite a transition to get back into the school and sport schedule for me.
There’s just something about the water that’s calming, relaxing, meditative and freeing. Yesterday, I did a quick swim at the pool while my kids were playing and kept thinking about all the patients I have worked with in the past year who swim and are plagued with shoulder or shoulder blade pain during or after their swim. Shoulder pain isn’t just limited to the swimmer. It’s widely prevalent amongst humans due to the nature of their sitting desk jobs.
Here’s my top 5 exercises I like to recommend for my patients with shoulder or shoulder blade pain. If you’re a swimmer, it’s key to supplement your swim training with dry land training to build up the muscles in your upper back and around your shoulders to prevent injury but also to improve your speed and performance. If you’re not a swimmer, these are the top 5 exercises to do to counteract the effects of your desk job. [...]
“My knee feels funny, should I keep running?”
“Hmmm, my hip feels icky...I’ll just finish the last 2 miles of my 12 mile training run.”
These are the thoughts that go through my athletes heads when something just doesn’t feel ‘right’ during training. And more often than not, athletes push through the discomfort to make sure they ‘finish their run’. Listening to their bodies seems foreign and takes a back seat when following their training schedule. Don’t get me wrong...commitment to and consistency in following your training schedule is the key to success in your race...but not at the expense of an injury. [...]
By now I’m sure you’re well aware of the benefits related to daily cardio, stretching, and resistance activities. Not only does your heart get a massive health-boost, but your entire body feels more supple and strong; your immune system is strengthened and you generally feel better. So, if you know all this, and have most likely experienced the positive effects of a daily workout routine yourself, why is it so hard to stick to a healthy pattern? Why is a daily exercise regime so difficult to maintain? The truth is, the reason we don’t stick to our guns is usually because of a busy work schedule; alternately, it could be because we can’t fit time into a hectic – and often delicate – work/family balance. We understand this predicament, and that’s why we’re offering you some useful tips on how to fit that much-needed exercise into your life, no matter the time constraints or pressures you face. Take a look! [...]
Unless you’re gifted with extraordinary medical abilities, you probably can’t immediately tell the difference between a pulled muscles or something else. Hey, let’s face it, most people aren’t doctors. Not everyone can instinctively tell where their pains are coming from. And, if you’re reading this post, my guess is that you might be one the ones who struggle a little. The good news is, though, it’s absolutely normal not to know the cause of your pain; both people who suffer from sudden, fleeting pain, as well as those who experience ongoing, chronic pain, are often dumbfounded as to its cause. More often than not, though, people jump to the conclusion that they’ve pulled muscles. The effects of this type of ill-informed opinion can be life-changing, and that is why we’re about to expose the hidden answers behind what it means to have a pulled muscles, and whether or not something completely different might be going on. [...]
For many of us, exercise is more than a general walk in the park. In reality, it’s a part of who we are, and our dedication to training programs, fitness, and health, goes above and beyond. From running, to swimming, to CrossFit, and to hiking, we just love to do it. Every day we push ourselves harder – we run faster, swim further, and lift more. Yet while our daily habits may seem outwardly healthy, we may actually be doing ourselves harm in the long run. Why? Well, for some of us the exercise routines we’ve come to love have turned from ‘healthy’ to ‘unbalanced’. In other words, as we’ve pushed ourselves on the court, in the pool, or on the bike, we’ve lost track of our personal limits - we’ve fallen prey to what is generally called Overuse Training Syndrome. Now, if the name intimidates you, don’t fear. In this post, we discuss the causes and effects of OTS and we give you advice on how to get back in the right gear. [...]