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Tag Archives | stretching

Understanding Hamstring Strains: “POP!”

Hamstring strains, or tears, are a common occurrence in runners and sprinters.  There are several contributing factors to hamstring strains and there is a high chance of recurring injury.  Strains in the hamstrings are more frequent than in some other muscles for several reasons: muscle imbalance, excessive neural tension (tonus), lack of flexibility, fatigue, and […]

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Interview with a Personal Trainer

I’ve been training with Pat for over a year and during that time I have picked his brain on many topics on the training and fitness spectrum.  With his years of experience working with all levels of athletes, I thought his knowledge and insight could be beneficial to others. Short bio and fitness background. Patrick […]

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Piriformis Syndrome: What A Pain In The Butt

A bit of anatomy and physiology: The Piriformis muscle is located beneath the Gluteal muscles in the buttocks. In that same region, the Sciatic nerve passes from the lumbar region of the spine, through the pelvis (beneath the Piriformis) and extends down the back of the legs.  If the Piriformis muscle is tight, it creates […]

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Stretching and Self-massage of the Pectoral muscles

When your parents told you to stop slouching and stand up straight what did you do? Other than mutter a smart remark under your breath? You PULLED both shoulders backwards and felt a tight sensation around the front of your chest. Those muscles that feel tight are the pectorals. This two muscle group is responsible […]

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IT band syndrome or Why is my IT band sore and what can I do about it !?

Many athletes, especially endurance athletes, suffer from Ilio-Tibial Syndrome (ITBS). ITBS is an inflammation of the Ilio-Tibial band (ITB) at the knee, causing outer knee pain. The causes of ITBS can be varied but the treatment options are usually the same: massage, stretching and strengthening. What causes ITBS? The IT band is a fibrous band […]

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Gluteus: A Travel Companion.

Have you ever felt a twinge in your lower back that turns into a sharp pain when you stand up or after sitting for a few hours? Or maybe, while running, your hamstrings have started to feel numb or throb in their upper part and stretching them didn’t help? The muscles concerned may not be […]

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Runner’s Knee

As the name suggests, runner’s knee or patellofemoral pain syndrome is a common ailment among runners. But it can also strike any athlete who does activities that require a lot of knee bending — like walking, biking, and jumping. It usually causes aching pain around the kneecap. Runner’s knee isn’t really a condition itself. It’s […]

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Self-Care Tips to use in-between massage sessions (includes video: 2min stretching routine at the desk)

Getting regular massages has many benefits, but those benefits are tremendously increased if self-care techniques are used in between sessions. This “homework”, given by your therapist, usually includes: hot/cold therapy, stretching, self-massage, lifestyle habits and rest. 1) Hot/cold therapy: Hot therapy: heat helps soothe and relax the muscles, and increases blood flow to the area. It […]

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Video: AIS slideshow

Slideshow of AIS stretches performed by Don. Voice over definition of AIS. This video is for educational purposes only; do not attempt without your physician’s clearance. If you are in pain or injured, see your physician.

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“Getting Back To It”, by Tristan

Now that we are almost a full month into 2013, training has been ramping up pretty quickly for me. As you might remember, I spent the end of 2012 working on building a solid base on the running front to try and prevent injuries this year. So far, this approach seems to have paid off. […]

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