Female athlete running through the desert

7 Ways To Prevent Running Injuries

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Running is one of the most common activities that people participate in to maintain a healthy and active lifestyle.  Running injuries happen regularly and evidence suggests that 40-50% of runners experience an injury on a yearly basis (Fields, 2010).  These injuries can

Stretching

The Truth Behind Static & Dynamic Stretching

A Review by Alyssa Bialowas Effective stretching techniques used by athletes offer vital benefits to their competitive performance, such as flexibility, increased range of motion, injury prevention, and the prevention of muscle soreness prior to or following exercise. Stretching techniques used by athletes, trainers, or coaches include ballistic, static and dynamic stretching. During ballistic stretching

Postpartum Lower Core Exercises | FastTwitchGrandma Tips & Tricks

Forever Fit Science presents Lower Abdominal Exercises for Postpartum or major pelvic surgeries (I.e. hysterectomy, cesarean delivery etc): 1.Diaphragm breathing (5 x inhale for 5 exhale for 5) 2.Leg Extensions (12-14 reps each side) 3.Heel Slides (12-14 reps each side) 4. Toe Taps (12-14 reps each side) ***KEYNOTE: Make sure to keep your back completely

Avoid Back Pain & Stretch Your Hip Flexors | FastTwitchGrandma Tips & Tricks

Prolonged sitting can tighten your hip flexors and when you stand it pulls on your lumbar spine. This can cause severe back pain and muscle dysfunction. This hip flexor stretch is prescribed 2-3 times a day with a 30-60 second hold. For more fitness tips and motivation visit our website www.Forever Fit Science.com. Related Video:

crossfit class

Are CrossFitters Prone To Injury? | The Answer May Surprise You

Alyssa Bialowas CrossFit emphasizes strength and conditioning that involves progressions in load as well as minor modifications to movements that require increased skill as you progress. This model in exercise regimens is called scalability. CrossFit is ideal for scaling as beginners and experts can participate in the same exercise; however perform their movements to a

runner running through city

How To Treat 7 Common Running Injuries

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Running is an activity that can provide many benefits. It improves cardiovascular function, aids in weight control, and can alleviate stress.  Runners don’t like to stop their running routine, even if pain or injury develops.  Seeking professional help can go a long

gym equipment

Stay Healthy At The Gym | 6 Tips For Athletes

Alyssa Bialowas It is challenging to stay healthy in the wintertime; gyms and community centers are swimming with bacteria, fungus, and other things that may reduce your immunity. Going to the gym or participating in training for a competition when you’re already sick with an upper respiratory tract infection, for example a common cold, tonsillitis,

shoulder pain

The 4 Stages Of “Frozen” Shoulder

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Anyone who has hurt their shoulder before can understand the difficulty reaching up for the coffee mug in the morning or tucking in their shirt before work.  Shoulder pain is a common occurrence because your shoulder joint can move through a wide

pull ups

10 Exercises For Holiday Travel & Recovery Tips

John Barry Sports Performance Specialist Travel Plan When people travel, one main thing comes to mind. Seated. Whether you travel by car, plane, train or horse, that extended period of time is spent sitting. By spending extended periods of time in a seated position, our muscles tend to tighten up. The lack of active muscular

crossfit kettlebell class

Predict Overuse Injuries In CrossFit Athletes

By Alyssa Bialowas CrossFit has gained a lot of traction in the athletic community, especially over the past few years. CrossFit is a high intensity fitness program based on functional movements that reflect several sports and types of exercises. Overuse injuries (injury caused by repetitive trauma) are prevalent in competitive sport and are the predominant

runner wearing compression socks

Reduce Exercise Fatigue With Compression & Cold Therapy

A Review by Alyssa Bialowas The typical muscle pain that occurs after exercise results from small tears in the fibers of the connective tissues in your body. There are common practices to help re-circulate blood flow and deliver nutrients to the damaged tissue to ease pain and recovery time. Two common ways to reduce negative

woman foam rolling

Reduce Muscle Fatigue With Foam Rolling

A Review by Alyssa Bialowas There are many common therapeutic approaches to alleviating neuromuscular muscle fatigue following training. Such as, nutritional supplementation, wearing compression clothing, cryotherapy, cryocompression, stretching and low-intensity exercise following intense forms of exercise. Preventing muscular exhaustion is important for reducing risk of injury, restoring strength, repairing muscle fibers, preventing further fatigue. Foam