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How to Have Big Deep Water Running WorkOut Success

How to Have Big Deep Water Running Workout Success

If you’ve ever wanted to learn how to use deep water running to train with reduced stress on  bones and joints while you heal and get back in shape so you can finally finish your marathon or that endurance race you have been putting off, you’re in luck.

A group running in deep water
Running in Deep Water

That’s because this post will reveal to you how deep water running workouts can reduce the risk of re-injury  and get you back to your normal life. You will learn how to have big deep water running workout success.

Photo of woman running in deep water
Woman Running in Deep Water

which means you might be able to more quickly get back to land running and complete the running program that  you stopped doing since sustaining an injury. Soon you’ll discover:

1. How to get more range of motion, more use of all muscle groups without the added joint stress of land exercises.

2.  A surprisingly simple way to reduce the forces exposed across the joints  of the lower extremity by approximately 90%.

3. A nifty trick for sustaining a natural form.

Read on to learn more—-

How to Get More Range of Motion, More use of all Muscle Groups Without the added joint stress of land exercise 1. [ using water to mimic land activities]

Endurance Running  and Repetitive Stress

I have heard running being described as a series of crashes.

Photo of a car crash
A car crash

What that refers to, as overly dramatic as it sounds, is that when you run your body is under constant pressure. Endurance running places repetitive stress on the lower limbs and lower back.

This is How it Works. This is What We mean by Crashes

When you are running, your feet strikes the ground. With each foot strike inducing ground reaction forces equivalent to 2–4 times the body weight. [1] This means that if you weigh 100 pounds you are slammed with 200 to 400 pounds of pressure that is like a shock wave to your body.

Most of the time you don’t feel this “load” because your running shoes, having good cushioning, act as shock absorbers and block the impact of the ground force from doing damage to your foot.

However, as discussed in a previous  post  about the impact of load on  knees when you run, sometimes the shoes don’t block the entire impact of the shock wave, and some of it travels above the foot and all the way to the knee.

Then crash! You go tumbling down with a lot of pain.

You may be tempted to train through the pain, but remember that overtraining with weight-bearing activities is a major training  error that often results in further damage.

The trick it to figure out a means of maintaining your fitness level while allowing your injuries to heal. In short, You want to train without incurring the potentially harmful effects of weight bearing exercise. [1] Put another way, you want  your body not  to have to work to bear its own weight.

The final question you’ll have is how can you use water running  to mimic the exercise  that you’d do on land. For example, what strength  exercise could you do as a substitute  for hill work? You can refer to the video below. You can also read more suggestions below the video.

Here is a suggested workout to substitute hill work. It comes from Melissa M. Aukerman  an exercise physiologist of [AMAA ]American Running & Fitness Association [2]

This workout is designed to increase leg strength, so it can serve as a substitute for hill work. For this workout you will need aquarunners or ankle cuffs designed for water use. These are foam foot attachments that can be found at most pools where water aerobics are taught. The aquarunners make it difficult to keep your feet submerged in the water and provide intense resistance for you to work against when running.

Warm-Up:

10 minutes easy (60-70% MHR) without aqua runners -AMAA

Mimic The Effect of Gravity

As everyone knows, there are things that will not only slow you down but also , as Melissa M. Aukerman, points out  possibly lead to injury on land where gravity is at. There’s an exercise that prepares the runner training in water to overcome similar obstacles. This is it:

For a couple lengths of the pool, make yourself as wide as possible. Run with your feet turned out or in to push more water. Cup your hands and swing your arms at an angle to push more water behind you. In short, do things to make you less aerodynamic. ..After a couple of minutes of “wide running”, make yourself more sleek and aerodynamic, running exactly as you would on land. Maintain this form for 5 to 10 minutes, taking note of how the water feels against your body. Do you feel more resistance against one arm or leg than the other? Do your feet glide through the water, or does one foot drag slowly. For the next 5 to 10 minutes, try to maintain form that is symmetrical and sleek. When you do this, you should feel like it takes much longer to complete one length of the pool, because you are not pushing through the water.[3]

With this exercise, you won’t lose any down time in adjusting to gravity when you finally do land running. It will be an effortless transition.

A surprisingly simple way to reduce the forces exposed across the joints  of the lower extremity by approximately 90%. 2.[ Using The Buoyancy of Water to become stronger.]

When training in the pool, the water supports about 90% of the body’s weight which allows for unloading the major joints of the body. Yeah, that means a lot of compression pressure is also off  your spine.

In addition to the buoyancy, the density of the water provides greater resistance than air. In fact, it’s believed that water is about 800 times more dense than air. This means you can use the resistance to increase your strength  and form.

In short, Water supports joints to make movement easier, while it may act as resistance to help build muscle strength.

A nifty trick for for sustaining a natural form 3. [ Using Resistance to Monitor your form.]

Think of it this way: Can you really monitor how air affects your feet or legs when you are running on land? You probably would have a hard time doing that. However, as Melissa M. Aukerman points out:

“The resistance of the water can also be used to provide feedback on form. When running on land, it can be difficult for the runner to self-monitor his or her running running form. In the water, however, it is easy to feel the resistance against your arms, legs, and feet as you move through the water. This can provide valuable feedback about one’s running form.”

For example, duplicating your land running form  in the water requires you to lift your knees higher but without reaching out with your feet and over-striding. If you learn not to over-stride, you’ll become a much more efficient runner.

photo of man running in deep water
Man running in deep water

Also, it’s important that you use a flotation belt. What the belt will do is help keep you upright in the pool with your neck and head above the water. Of course you could do your water training without a flotation belt. However, this would not be a good idea.You would be undermining your own training because  it takes so much effort to stay afloat that it is difficult to concentrate on maintaining good running form. Remember that a major training error is doing something that will set back your gains or prolong your recovery period.

woman, in red, running in deep water
Woman running in deep water

Conclusion

You just learned how to use deep water running as an alternative  to training on land. And that means you can use deep water running to train with reduced stress on  bones and joints while you heal and get back in shape for land running.

To that end, let’s quickly recap what you learned over the post:

  • You learned how to use water to mimic land exercises
  • You learned how to use the buoyancy of water to become stronger
  • You have learned  how to use the resistance of water to monitor  and improve your running form

Now all you need to do is grab yourself a flotation belt and get in the pool. It won’t be long before you are ready to try some land running again. It might also make you feel good. Something about being in the water has a way of lifting people’s spirit.

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

Reference

1.Dowzer CN, Reilly T, Cable NT (1998) Effects of deep and shallow water running on spinal shrinkage. Br J Sports Med 32(1):44–48

2.

Melissa M. Aukerman

AMAA Journal. 21.2 (Spring 2008): p11.

3.

Melissa M. Aukerman

AMAA Journal. 21.2 (Spring 2008): p11.

 

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How to Better Help Your RestLess Legs Syndrome

How to Better Help Your RestLess Legs Syndrome

Do you have the urge to move your legs because of unpleasant feelings in them?

Does the urge to move increase if you are resting or sitting down?

Do the unpleasant feelings decrease or go away when you move your legs?

Are the unpleasant feelings and the urge to move worse in the evening and night?

If you have answered yes to these questions, you may be suffering from a condition called Restless Legs Syndrome. [1]

Tips on taming your legs
Trying to tame your legs

You may not be familiar with the actual term Restless Legs Syndrome (RLS). If not, let me start by defining it for you: It is a medical condition characterized by unpleasant sensations in the legs, including burning, tugging, and tightening, and feels “like insects crawling inside the legs,” according to the National Institute of Neurological Disorders and Stroke (NINDS).[2]

In this post you’ll learn how to better help your restless legs syndrome

“ I call it an electric current going from the knees, down the leg and finally out the toe ( and then the toe jerks), and then it starts all over again….. that is if I can hold still that long!!!”—RSL sufferer-forum for RLS

Tips on pain in the legs
What pain in the legs looks like

These feelings only occur when patients are resting, mostly in the evenings and during sleep.

Tips on dealing with Restless Legs Syndrome
Dealing with Restless Legs Syndrome

These unpleasant feelings go away when people move their legs. Patients with RLS have a strong urge to keep moving their legs. Patients say they cannot resist the urge to keep moving their legs. When sleeping, leg twitching is common.

The reason I wanted to define it is because many people, according to a survey conducted by the Restless Legs Syndrome Foundation (RLSF), not only found that more than half of those who responded had never heard of RLS, but also found that many did not fully understand the impact that the condition can have on daily life.

Now that you know what RLS means, let me share with you how a certain group of people are using life style changes and medications to treat RLS – and how you can too. Read on for the eye-opening details…

What Causes Restless Leg Syndrome?

It is thought that the cause may be a slight lack of, or imbalance of, some brain chemicals (neurotransmitters), especially one called dopamine. It is not known why this should occur. There may be some genetic factor, as primary RLS runs in some families. About 2-4 adults in 100 have some degree of RLS. It can affect anyone and can first develop at any age. It is more common as you become older, however. Women are affected twice as much as men.

What is life like With RLS?

One support group member, making initial inquiries, states the following:

“…I just get it all throughout my entire body and it won’t stop until I move around, and it gets worse and builds in intensity the longer I try not to move. It doesn’t hurt though, it’s just SUCH a terrible, annoying, weird feeling that just builds up. I know this won’t make sense (it just registers in my mind like this for some reason), but it feels like a, uh, metallic feeling? like if you lick or bite metal? That taste/feeling in your mouth. But that same feeling as if it’s running through all my veins. ITS SO WEIRD, I know. And it seems to mainly happen at times when I have to/feel like I have to sit still. Like, when I’m sitting in class or if I’m in bed with someone else and we’re going to sleep. It doesn’t ALWAYS happen, but sometimes. I really want to know what it is. Because it makes it impossible to fall asleep, no matter how tired I am.” [3]

Restless leg Syndrome Can Hit Home Quickly

Imagine sitting in a theater and watching a great show, then suddenly you feel a tingling or tightening in your legs. You need to get up and move your legs. So you quickly  leave the theater, missing out on another amazing evening.

Or

You and your friend are riding in his new hot wheels around town, than suddenly you tell him to stop the car because you “need to get out and take a walk.” Talk about a strained friendship?

The bottom line: Restless legs syndrome causes uncomfortable feelings in your legs. As a result, you have an urge to move your legs which gives temporary relief.

It can also ruin relationships. After all, you significant  other won’t think it’s funny that you keep kicking them in the  middle of the night.

So of course you want to find treatment for this condition. This is what we’ll look at now.

You can try to prevent RLS symptoms by:

  • Avoiding (or limiting your intake of) caffeine, tobacco, which are common triggers of RLS symptoms
  • Making sure you’re getting enough iron in your diet or by taking supplements (some studies have linked iron deficiency to RLS)
  • Exercising regularly
  • Engaging your mind with distracting activities (such as talking to people, needlework, or video games) when you have to remain seated
  • If possible, raise your desktop so you can work and read standing up.
  • When possible, take the stairs. Park your car some distance to increase walking.
  • Taking hot or cold showers may reduce your symptoms. Rubbing cream or gel on your legs before going to bed may reduce symptoms.
  • When traveling, take morning flights. Explain to flight attendants that you need to move around so your legs don’t bother you. [4]

It’s possible that the steps mentioned above may still not be enough. In that case, your your doctor may suggest medication.

Tips on pills for RLS
Pills for RLS

Dopamine agonists are the most commonly used medicines to treat RLS. There are various types and brands. Dopamine agonists in effect top up a low level of dopamine which is thought to be lacking in people with RLS. Dopamine agonist medicines used to treat RLS include pramipexole, ropinirole and rotigotine. There is a good chance that symptoms will go or greatly reduce in severity if you take one of these medicines.

As with any medication, the benefit of treatment has to be weighed against the possible side-effects of treatment. The most common side-effects of these medicines are feeling sick (nausea), light-headedness, tiredness and difficulty with sleep. However, many people do not experience any side-effects, or they are mild, and the side-effects often go away with continued use.

That said, one should still use caution. for example,here are the suggested steps if one is using Ropinirole:

Before Taking Ropinirole For  RestLess Leg Syndrome

Some medicines are not suitable for people with certain conditions, and sometimes a medicine can only be used if extra care is taken. For these reasons, before you start taking Ropinirole it is important that your doctor knows:

  • If you are you are pregnant or breast-feeding
  • If you have a heart condition or a blood vessel disorder.
  • If you have ever had a mental health problem such as psychosis.
  • If you are taking or using any other medicines. This includes any medicines you are taking which are available to buy without a prescription, such as herbal and complementary medicines
  • If you have ever had an allergic reaction to a medicine [5]

Conclusion

While you certainly have learned a lot about RLS in this post, we’ve only really just scratched the surface when it comes to the larger, overall topic. And that’s why I’d like to conclude by pointing out a few resources you can use to help you learn more about RLS.

If you want to keep in the know about the latest developments on RLS, -then you’ll want to read:

Talk About Sleep This is a new site devoted to all aspects of sleep including RLS.

Everyday Health

The National Institute of Neurological Disorders and Stroke

www.ninds.nih.gov

(800) 352-9424

Restless Legs Syndrome Foundation

Cyberspace RLS (Restless Leg Syndrome) Support Group

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

References

1. Guido R. Zanni

Pharmacy Times. 79.3 (Mar. 2013): p80.

2. Carol Rados

FDA Consumer. 40.3 (May-June 2006):

3.

https://healthunlocked.com/rlsuk/posts/132019139/what-is-this-feeling-is-it-restless-leg-syndrome-or-something-like-that-ugh

4.

Guido R. Zanni

Pharmacy Times. 79.3 (Mar. 2013): p80.

5. https://patient.info/medicine/ropinirole-tablets

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How to Overcome Body Image and be a Better Runner

How to Overcome Body Image and Be a Better Runner

You don’t know me, but I’m writing so that your teenage daughter won’t fall victim to a running injury. You will get information that will help her understand  how to overcome body image and be a better runner.

Tips on good running form
Good Running form

Want to Learn More?

Well, let’s take a step back first. Remember when your princess was an adorable little thing that always ran to you for a hug?  You held so close that you could still smell the milk and Cheerious that she had that  morning for breakfast.

Tips on mother and daughter hug
Mother and daughter hug

 

She could move fast and agile enough to keep up with the “greatest dog in the universe’’.

Tips on kid playing with dog
Kid playing with dog

And maybe like most little girls she did her own dance. Maybe it was not  smooth like silk blowing in the wind. But hey, she was your ballerina and you were proud of her. Once more, she did all that  oblivious  to her Baby Fat.

Tips on kid having fun
Kid having fun

“Munchies, munchies, munchies, want some . I’m hungry”, she might say.

You gladly gave her some milk and animal crackers. She chewed them up with gusto, Yap even the dinosaur  was crunched and swallowed.

came  in all kinds of shape. Tony was  big and strong, Captain a little on the chubby side. How did she relate to them? Well, like I said, they were probably  her friends and they made her feel good about herself.

When She Got Older, Things Started to Change

For one thing,  she started paying more attention to her baby fat. Well, maybe not so much her. Maybe the world she was growing up in was too obsessed  with  body aesthetics.

An article  in the Journal of Exercise Physiology  states:

“The concern is a result of the imposition by the media of a stereotyped body image that corresponds to an unreal appearance of thinness”.[1]

In short, How teenagers perceive their appearance, including their body image, can have significant impact on health and wellness.

This is called Body Image Dissatisfaction (BID), which is the the negative evaluations of one’s physical body, shape and weight [1]

Upward Comparison

Remember when your angel accompanied you to the supermarket?  Maybe she became giddy and her eyes lit up as she saw Tony The Tiger  or another cereal buddy. You didn’t mind  because it was a fun experience for her. It was all smiles and sweetness—literally.

“Mommy want some of my cereal,” she may have asked  the next morning. “Sure”. It was a bit too sweet for you but maybe you tried not to make a funny face or maybe you did.

Hey, your kid was having fun being a kid. It was all good.

But as she got older, things maybe changed. She perhaps became familiar with something called upward comparison[2]. This is the concept that people compare themselves with someone who is perceived better at things that their culture deem important. So for example, when a teenager or young lady sees an ad that emphasizes physical attractiveness, she may compare herself  with the models in the ad[3]. This may lead to low self-esteem and feelings of inferiority [4].

A Very Thin Woman in a Dress, shoulders Showing.
Photo of A Very Thin Woman

This social comparison  theory was reinforced in a study which compared the role of celebrity involvement in adolescents body image dissatisfaction [5].

A high number of participants said the following statement was true about them:

“When celebrities I follow on SNS share new photos, I tend to compare my physical appearance to their physical appearance”, and “ I sometimes compare my figure to the figure of celebrities I like when I see new photos they show on SNS.”

Another study, focusing on friends,  found a similar result.

It found that:

“Of 600 Facebook users aged 16 to 40, 50?% reported that Facebook content made them more body-conscious; 31?% feeling ?sad? as a result of comparing photos of themselves to those of Facebook friends, and 44?% reported desiring the same body or weight as Facebook friends” [6]

The Credibility of Facebook

Here is the thing that you as a parent trying to help your sport active, but maybe too thin precious daughter,  have to worry about. Facebook may have “street credibility” that conventional mags don’t have.

You see most teens are  sophisticated about what they see on a magazine cover. Yes, they may want to look like that super model. However, most instinctively know that the model doesn’t really look like that in real life. There was some “touching up and camera magic “ going on.

However, they are inclined to believe that a picture from their friend is the real deal. So if that friend looks hot in her “skinny jeans” that teen looking at that picture may want to look the same way.

This Can Lead to Drastic Weight Loss

If she decides that running is a good way to keep that weight loss, that’s when big trouble can happen.

You see, if you are underweight the bones and muscles that support your body will steadily  lose strength. According to a study in [7] Medical-Expess.com,

Dr. Timothy Miller, assistant professor of clinical orthopedic surgery and sports medicine talks about something that I have covered intensively  in other posts– the impact of pounding when a foot strikes the ground.

Miller says “ runners endure repetitive pounding on hard surfaces and, without enough lean muscle mass for dissipation of impact forces, the bones of the legs are vulnerable.”

He further states:

“When body mass index is very low and muscle mass is depleted, there is nowhere for the shock of running to be absorbed other than directly into the bones. Until some muscle mass is developed and BMI is optimized, runners remain at increased risk of developing a stress fracture,”.

In short, your daughter’s low weight can lead to a stress fracture that takes a longer time, according to Miller, to heal than if it were someone with more body mass.

Conclusion

From the time you saw that giddy  girl introduce you to her cereal friends, you thought  she was a hoot. The last thing on her mind was worrying about what she looked like. And she sure didn’t worry about snacking too much.

Munchies, more munchies, puff, crunchy, sweet, gummy things is what she wanted.

Body image—what’s that? Oh yeah, it felt good for your little girl to just be a healthy kid. And all that moving, sometimes annoying when you wanted her to stay still, did her a lot of good.

Now perhaps things have changed. She is all grown and has become, through no fault of yours, more focused on body image. As a parent  you can help by being more aware of  body shaming language prevalent in conventional  and social media. You can talk to her and help her develop a positive image of herself.

You can also consult fitness experts that may suggest a strength training and diet program that will add weight  but also make her feel good about herself.

It’s also possible that your daughter is fine with no body image  or self esteem issues. In that case, get her a new pair of shoes every six months or so and just let her run to great health. If ,however, you have noticed or eventually notice some red flags as a result of reading this post, you’ll be more ready to take action that will help her. Feel free to leave any comments about your views on body image.

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

References

1.  journal of Exercise Physiology online 20.2  Body image and eating disorders in female athletes of different sports  (Apr. 2017) : pA1.

2. Schilder P. The image and appearance of the human body. Oxford: Kegan Paul; 2013.

3. Cash TF, Pruzinsky TE.Body images: Development, deviance, and change. New York: Guilford Press; 1990.

4. Menzel JE, Krawczyk R, Thompson JK. Attitudinal assessment of  body image for adolescents and adults. In: Cash TF, Smolak L, editors. Body image: A handbook of science, practice, and prevention. New York: Guilford Press; 2011. p. 3-11.

5.Journal of Eating Disorders. Comparative effects of Facebook and conventional

media on body image dissatisfaction. 3 (July 2, 2015): p23.

6. Social Network Sites, Friends, and Celebrities: The Roles of Social Comparison and Celebrity Involvement in Adolescents Body Image Dissatisfaction. Available from: https://www.researchgate.net/publication

7. [http://eatingdisorder.org/blog/2012/03body-image/-friend-or-foe-how-is-facebook] Clemmer K. Body Image friend or foe? How is facebook affecting the way you feel about your body? The Center for Eating Disorders Blog; 2012. Retrieved from: <url>http://eatingdisorder.org/blog/2012/03/ body-image-friend-or-foe-how-is-facebook</url>- affectingthe-way-you-feel-about-your-body/.

8. https://medicalxpress.com/news/2017-06-underweight-female-runners-stress-fractures.html

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How to Handle The Hell That Has No Pain

How to Handle The Hell That Has No Pain

Life with no pain can be dangerous for runners. Sometimes runners have to know how to handle the hell that has no pain or risk ruining their body.

The reason I wanted to frame it this way is because  so many runners assume that if they don’t feel pain they can push their bodies to the limit. This is a misconception that can quickly  put an end to their running.

Now that you know where I’m going, let me share with you the story of a group of people who are born with a mutant gene that renders them immune  from pain. They are born with congenital insensitivity to pain, and what you as a runner can learn from them.

Imagine not being able to feel a bone break—-until you wind up in a wheel chair.

Sounds scary?

It is. And  this is how it happens.

You are born with a condition known as congenital insensitivity to pain. (1) It’s not that you are indifferent to pain it’s that you can’t experience  pain at all.

Tips on feeling no pain
Feeling no pain

 


Now remember that pain is a reaction that tells the body that something is wrong with it. This allows you to exhibit the reflex so you can recoil from that boiling liquid that might peel your skin off your bones or stop you from chewing your own tongue.

For an interesting discussion on this topic, take a look at the above video in which  Katie Couric has a very informative interview.

To further understand the consequences of having  an insensitivity to pain, let’s talk about painless Pete.

The Story of Painless Pete-and His Congenital Insensitivity to Pain

Tips on Painless Pete
Meet painless Pete

He tells his story in an article by (3) Hayasaki Erika.

Pete pauses for a moment and recalls a white washington day a few years ago. “We had thick snow, and we went inner-tubing down a hill. Well, I did a scorpion, where you take a running start and jump on the tube. You’re supposed to land on your stomach, but I hit it at the wrong angle. I face-planted on the hill, and my back legs just went straight up over my head.” Pete got up and returned to tubing, and for the next eight months he went on as usual, until he started noticing the movement in his left arm and shoulder felt off. His back felt funny too. He ended up getting an MRI. “The doctor looked at my mri results, and he was like, ‘Have you been in a car accident? About six months ago? Were you skydiving?’ ”

“I haven’t done either,” Pete replied.

The doctor stared at his patient in disbelief. “You’ve got three fractured vertebrae.” Pete had broken his back.—The End of Pain

The End of Pain Doesn’t Mean Lack of Discomfort

So that means if someone suffering from pain insensitivity hit themselves with a hammer, they won’t feel the pain but still feel the pressure.

This is another way of saying they will still feel the discomfort.

So, keep this in mind: one may feel no pain but still has the discomfort.

Runner’s Ignoring Pain

Though not as extreme, you should began to understand that pain can be a warning that a certain action will jeopardize a runner’s health. let’s examine the circumstance  in which a runner’s situation  almost mimics that of someone suffering from pain insensitivity.

The End of Pain

in his book,(4) Running Injury Free,  Joe Ellis, a doctor and advisor to Runner’s World,  tells of how a patient of his had a three- month -old pelvic fracture that she was not aware off.

How Could This Happen, You May be Wondering?

Well, the patient Deb, was a training for the marathon. In addition to running she also did extra workouts. The result was that her groin area became so sore that she could hardly walk.

‘’anyone watching her walking across campus might think she needed crutches. she shuffled and limped, moaned and groaned. she had a hard time even getting up after sitting”. (4)

Here’s the interesting part. Deb’s pains, according to Ellis, would go away when she got into her run.

Can you guess where I’m going? Think about it.  Because she was running pain free, she figured she was okay.

She figured her sore muscles were just a discomfort and continued  running the marathon.

The end result was that she had to stop running for 4 months and experienced pain from the groin area for a year.

Conclusion

Now you know the importance of  not ignoring pain. That sore calf muscle that seems minor one day will develop into an achilles tendon tear if you continue pushing your self with more workout.

It wouldn’t be correct to say you  should see your pain as a blessing. God knows I have seen too many tears from those I care about carry on in daily pain.

However, every once in a while fate has a way of reminding us that there are those who suffer in worse ways. Yes, drinking something so hot it burns your tongue is no fun. But at least you can stop before lasting damage is done.

But what about not feeling the pain and not realizing that you are burning your esophagus. Yet having to live with the result. Can you imagine how terrible that must be?

So be grateful that you have a warning system that tells you to avoid danger and injury. Pay attention to what your pain is telling You. Also, one last hint. Do not ice immediately before training. It has, as Joe Ellis points out,” an anesthetizing effect and will block the pain response that gives you a warning signal of  an injury”. Running Injury-Free: How to Prevent Treat and Recover From Dozens of Painful Problems. 

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

References

(1) Natural History Magazine “Hitting a nerve: pain and emotion are intertwined” 123.1 (Feb. 2015): p34.

(2).Uwire Text.  “Health Talk: Congenital insensitivity to pain (Mar. 1, 2016): p1.

(3) Wired “The End of Pain” 25.5 (May 2017): p84.

(4) Joe Ellis. (1994) Running Injury-Free: How To Prevent Treat and Recover From Dozens of Painful Problems

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How to Have a Big Win Over Ankle Pain

How to Have a Big Win Over Ankle Pain

Product: Zamst A2-DX Ankle Brace

Price: $53.46

Cheapest Place to Buy

Warranty: you can send your product back within 30 days, but need to fill out a form. Refer to website for details.

Rating: 8 out of 10

Introduction

When an injury forces you to stop running for an extended period of time, it can be an especially difficult and frustrating time. However, there are some things you can do while you are healing to actually improve your running.This post is about how to have a big win over ankle pain.

 

Tips on checking for ankle support
Checking for ankle support

Ankle sprains represent one of the most common injuries sustained by runners. Think about this: (1) An estimated 25,000 or more ankle sprains occur per day in the U.S. and roughly nine million sprains occur annually. (2) Ankle sprains, just like a knee sprain, can significantly impair an athlete’s ability to perform at a high level.

Tips on twisting your ankle
Twisting your ankle

Is An Ankle Brace The Answer?

Tips on great ankle brace
Great ankle brace

Perhaps you have wondered if an ankle brace is the answer  to your ankle sprain. But wait, you have read online that wearing ankle braces will limit your ankle’s motions and in turn weaken it, putting your knees at the risk of getting injured themselves. In other words, ankle braces interfere with your body’s ability to adapt. Yes, the old adaptation argument.

The Vital Missing Piece in The Adaptation Argument

This is the same argument that supporters of bare foot running use. They’ll tell you that using supportive shoes is a bad idea because the extra support doesn’t allow for your feet  to develop muscles that will adapt to pain.

Some have even told us to imagine your foot having tiny sensors that can react to the surface of the ground, and those sensors are blocked off when we  wear shoes.

Those are nice discussions to be had if you have the luxury of not experiencing  actual pain.

This is what’s missing. If your body is not healing, it’s breaking. Yes, you have heard me say this before, but it’s the hard truth. You can’t fool around when your body is in pain. Pain is a way for your body to tell you that something  is wrong and needs fixing.

If you have an ankle sprain, you need to fix it before it gets worse.

The Zamst A2-DX offers the powerful ankle help for reasonable to harsh ankle sprains.

Benefits of the Zamst A2-DX Ankle Brace

The Zamst A2-DX designed with a-Fit and I-Fit skill for a mechanically (left & right) proper fit.

The Exo-Grid (Xternal) is a twin outside molded support structure with Grip Technology that stops the ankle from rolling outward (Eversion) and inward (inversion).

The Ex-Grid (Xternal), along with anchor strap, helps in stopping high ankle sprains by decreasing the separation of the 2 lower leg bones where ankle gets together.

The X-Strap stabilizers with grip technology placed underneath stops the foot from shifting forward.

What is The Technology at The Back of Ankle Brace Zamst A2-DX?

X-Strap stabiliser – offers three way anterior, medical and lateral supports

ROM-Tech – Pro curved design to give complete range of motion for maximised performance levels

L-Fit – Open panel design with changeable fasteners gives enhanced comfort, individualised fit, and compression levels

Grip-Tech – Anti migration stops slipping during activities

Exo-Grid (Xternal) – Twin molded exterior support structures gives improved, anatomically correct lateral and medial stability.

A-Fit – Anatomically right support for left or right body part

Advantages of the Zamst A2-DX ankle brace

Active recovery & injury prevention

This brace is remarkable for those that need the most support after having experienced a moderate to hard injury. It will help you stop further injury, offer pain relief, and keep your ankle  aligned so that you cannot make uncomfortable movements.

Support

Zamst Ankle brace offers optimal support with different technologies. It has a highly functional  structured shape with its twin molded support and Exo-Grid external. The plastic support is meant to fit your ankle shape and keep your ankle stable, aligned, and supported.

Alignment

This brace has so many specs and technology to ensure that your ankle is rightly aligned. The X-Strap stabilizers provide extensive support with its three ways anterior, medial and lateral support.  Also, the Exo-Grid keeps your ankle firmly stabilized and aligned.

Perfect for high impact activities

The Zamst brace is  perfect for top impact activities, including sports such as basketball and soccer. Although it will stop some of your ankle movement, it will have you feeling safe and secure, which is required during active recovery.

Pain Relief

The specs will help offer pain relief for your ankle. With its optimal stability and support, you would not focus on your ankle pain any longer.

Comfortable fit

Although this brace is a bit stiff and bulkier, it still provides a comfortable fit. The brace fits either left or right foot and should simply fit your shoe during your sports activities. It will definitely give you  confidence as your ankle will feel largely supported.

How to know Your Size. Choose a size based on your shoe size. Specify left or right.

What Does The Zamset A2-DX Ankle Brace Do?

The Zamst A2-DX ankle brace gives optimal structure, support, alignment and stability. It really is a top-standard brace with the most supportive fit for harsh ankle injuries.

Pros

  • Structure
  • Comfortable fit
  • Alignment
  • Stability
  • Support
  • Pain relief
  • Comfortable flexibility with ankle movements

Cons

  • Some people find it complicated to put on. I have provide the video, seen above, to show how this is done.
  • Size—some people find it bulky

How Does The Technology Behind The Zamset-A2 Ankle Brace Support Work?

The Zamset-A2 is made with a-Fit and i-Fit know-how for an anatomically (left &right) accurate fit. The Exo-Grid is a twin external molded support structure with Grip technology that stops the ankle from rolling outward and inward.

What is The Brace to Be Used For?

This is the primary consideration because what the brace is used for will determine the stage of stability that you need. If you plan to use an ankle brace primarily for athletics, you will want a brace with complete lower and upper ankle stabilization. The extent of present and previous injuries and the nature of activities you plan to participate in can  determine how rigid you need this support system to be.

Support

Once the ankle is rightly stabilized, support becomes a vital factor. A weak ankle can leave you feeling unsure and wobbly, but with the best support you can go about your athletic and everyday activities with self-esteem.  A good ankle brace should provide ample support to make your ankle feel powerful while still leaving it mobile enough to accomplish your objectives.

Stabilization

The objective of an ankle brace is to stabilize the ankle. The specs used in the brace for this objective really matter. For use in sports, look for a brace that stabilizes both lower and upper ankle through straps and a rigid support system. Stabilization should be focused for issue areas like the ankle joint.

Comfort

A painful ankle brace can leave your feet blistered, bruised and sore for days.  Because each foot is special, there is no one brace that will do the  job for everyone. If possible, try on the ankle brace before you buy. If you cannot try the brace on, read all instructions for fitting and measuring carefully. Many braces that can be purchased through internet have instructional video to teach about right fitting and adjusting. Just like the video above.

Conclusion

The whole point of this  post was to make you understand the importance of taking care of your ankle injury right away before it gets worse.

Yes,, you probably started  out thinking that an ankle brace will make your ankle pain worse. I hope by now that you’ve come to understand that there’s a lot of misinformation  out there when it comes to an ankle injury right at the moment–right now–  not at some future time that it might happen. You need to act now before things get worse.

Go ahead and   to  get your Zamset-A2  Ankle Brace.  The sooner your ankle pain goes away, the sooner you can get back to your active life.

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

References

1. Garrick JG. The frequency of injury, mechanism of injury, and epidemiology of ankle sprains. Am J Sports Med 1977;5(6):241-224.

2. Pfeffer GB, ed. Chronic  ankle pain in the athlete. Rosemont, IL: AAOS Monograph, 2000:1-3.

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How to Brace Your Knees and Run Better

How to Brace Your Knees and Run Better

Product: Bauerfiend Sport Knee Support Brace

Price: $84.99

Cheapest Place to Buy   

Rating: 9 out of 10

How to Brace Your Knees and Run Better

Introduction

tips on running with knee brace
Running with Knee Brace

Knee sprains represent one of the most common injuries sustained by runners. The upshot is that knee sprains can significantly impair an athlete’s ability to perform at a high level.

If you are a runner, a knee sprain can put and end to your passion.

So of course  if there was something that could reduce the risk of knee pain, you’d  go for it. However, suppose you are faced with two options: Knee taping or Knee bracing—which is better?

If you are like most runners, you’ve probably  wondered if bracing is a practical solution  to your knee sprain. You might have wondered if knee bracing was too restrictive and would make it hard for you to move. Well, sports braces today give more support than taping while also providing flexibility where needed. Braces also won’t become significantly lose when used for long periods of time. Braces also don’t require a high level of expertise in apply them as does taping.

With that said, let’s take a look at one of the most effective sports braces around— Bauerfiend Sport Knee Support Brace

The Bauerfiend sports knee support is strong, and you can wash when dirty.

It provides room for your knee to recover from any knee sprain even when taking part in any sporting activity.

The knee support brace has a pad bordering the kneecap to keep you relaxed because it spreads equal force to the knee as you run.

Any how, this brace lacks hinges. However, there is added padding surrounding the kneecap to prevent your kneecap from moving out of place.Thus, it is popular among those that suffer from small to moderate knee injuries.

It can be used during both high and low impact activities, such as running, weightlifting, sports and more.

What Part of The knee Does It Stabilize?

tips on stabilizing your knee
Stabilizing your knee

This knee sleeve gives compression to your knee, which stimulates and allows for better muscle movement.

What Sold Me—Personal Interest in How Product Handles Overload Pressure

According to the vendor, the bauerfeind knee brace offers “protection against overloading joints. The anatomically contoured pad surrounding the knee cap captures and redistributes pressure to protect against overloading the tendons and knee cap.”

Some of you may be familiar with my posts on knee injuries. The big takeaway  is that any real solution   worth a damn has to address load—or amount of pressure on the knee. Anything less is a joke—just some cat out to get your money. I was very happy to know that the makers of the Bauerfeind Knee support actually understand how your knee works.

Advantages of using the Bauerfeind knee brace:

  • Support
  • Pain relief
  • Quicker muscle movement
  • Optimized knee movement
  • Comfortable fit
  • Active recovery & injury prevention
  • Perfect for high impact activities

Features of Bauerfiend Sport Knee Support Brace

  • Top standard material: The material permits for optimal compression
  • Anatomically contoured padding: This borders the patella to keep it secured during movement.
  • 3D AIRKNIT technology: This technology makes a moisture wicking, breathable and lightweight knee sleeve.

Pros

  • Anti-slip
  • Washable
  • Provides full range of motion
  • Wicks away moisture to keep you chill
  • Comfortable and lightweight feel
  • Mechanically contoured pad surround the knee cap saves against overloading tendons
  • Gripping zones provides a safe fit
  • Helps increase circulation and provides support
  • Gives positive sensorimotor feedback or proprioception for excellent coordination and confidence

Cons

  • You can’t use it for sitting. The Bauerfiend  brace is designed for active use. You need to remove it when sitting, so you don’t have potential problems with your knees.

How Does a Bauerfiend Sport Knee Support work?

They provide support to a knee that is recovering from an injury by stability or compression.

When you use a knee brace for compression, it gives the support required to stop the muscles on the knee from excessive inflammation. Also, you are able to  move easily while in them.

When you damage your knee, you use these braces to stabilize the ligaments and the knee. In other examples, the knee braces can act as external ligaments. This is a big deal for me because In plain English this means the Bauerfiend  brace keeps the knee in alignment. Anytime alignment alleviates fatigue in your knees is a good thing.

When is a Bauerfiend Sport Knee Brace helpful?

It’s not unusual to see big name athletes using these sleeves to keep their knees secure from injury. In fact some users have seen them as viable alternative to knee replacement in its early stage.

Anyway, you should make sure that you use it under your doctor’s instruction. He or she will give you suggestions on which knee brace is best for your knee.

Who should use this knee brace?

This sleeve is perfect for the athlete and is even worn by expert athletes, as featured on their site.

This sleeves  helps with active recovery for knee injuries, adding:

  • Tendonitis
  • Strains and sprains of the knee
  • Swelling
  • Recovery from surgery
  • Runners & jumpers knee
  • Alleviates outcomes of overuse and exact activity

How to Pick the Best knee Brace

You have to consider a few factors before you make a decision which is top for your need.

Sizing

Knee braces come in different sizing depending on the knee size it is fitted to. A best sizing table is accessible which contains sizes for every knee size.

Calculate the area below your kneecap to find the best size for your brace.

Be sure to find the best fit for your knee otherwise you can end up hurting your injured knee more if you find a tight one. If it is loose, then your knee will not find the best support required.

Injury

Not all braces can support heal your injuries. So, before you buy a knee brace, you have to make sure that you know the injury you have.

Support

Different knee braces give some support for your knee. This is just another way of saying  you can’t just buy any brace and have a perfect fit.

Therefore, you have to perform a full research to know which one is best for your knee injury or condition.

Some knee braces manage movement while others can be used to improve movement, especially in the playground. For example, a prophylactic knee brace will not hold back movement. On the other hand, rehabilitative braces can inhibit growth for the reason that you use them for healing when you have a broken knee.

Conclusion

Now, to wrap things up, I’d like to share with you one of my favorite quotes from Michael Jordan:

“ I can accept failure. Everyone fails at something. But I can’t accept not trying”

If this quote doesn’t motivate you to get back to your running , then nothing will. And that’s why I encourage you to take what you’ve learned in this review and use it to be like Michael Jordan. Because no matter who you are, you too can always get back to your winning form.

So go ahead and brace those knees and run better.  

If You Like This Website Click Here To Create Your Own Website For Free

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I like to hear from the readers so please leave me a comment below to let me know if this post helped you or if you have any questions.

 

Amazon Affiliates Disclosure

Healthybacksupport.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com Certain images that appears on this site comes from Amazon Services LLC. Amazon. This content is provided ‘as is’ and is subject to change or removal at any time.