Category Archives: Flexibility Training

Jun 3 2009

Use Self Massage To Avoid Injuries

Can’t afford a massage therapist or a spa? No problem, just MASSAGE YOURSELF to help your aching muscles feel better and help avoid muscle strains and tears…..

Massage yourself with self myofascial release with foam rolls (SMFR).  Flexibility is important in order to maintain elasticity in your muscles to help prevent injuries. SMFR should be a part of your flexibility program. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

Here is an example of a SMFR hamstring exercise:

                                                                                                

1. Place hamstrings on the roll with your hips unsupported.

2. Crossed your feet to increase leverage.

3. Roll from knee toward posterior hip.

4. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

You’ll immediately feel the effectiveness of SMFR and its something you can do every day at home.

Summary of the benefits of SMFR:

1. SMFR releases tension in your muscles due to overuse, tightness and aging.

2. The SMFR process restructures and realigns your skeletal system.

3. The SMFR process improves balance and body awareness.

4. SMFR can be used in the rehabilitation process and massage therapy.

5. SMFR can be used for Pilates exercises.

Start today massaging yourself!

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“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

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My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

Dec 27 2008

Female Athletes And Serious Knee Injuries

A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint.  About 70% of all serious knee injuries involve damage to the ACL.  And, about 80% of these injuries occur without any contact from another player.  There are some training techniques you can use to lessen the risk of this injury.  The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia).  Pictured below is a torn knee ACL:

Most ACL injuries occur when the athlete decelerates, comes to a sudden stop or lands with improper technique while placing too much stress on the knees.  The athlete should dominate the hamstrings, hips and glutes during movement. 

The hips are often under-used during sports competition.  Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting.  This puts undue stress on the knees and often causes injury.  Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury.  Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration.

Females injure their ACLs at six times the rate of males.  Females demonstrate a lower hamstring to quadricep ratio.  This means they typically have weaker hamstrings compared to males.  They also demonstrate different muscle activation patterns compared to males. 

Females are typically quadricep dominant athletes which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.  Strength training for females should be adjusted to adequately strengthen the hamstrings.

Try these flexibility and strength exercises for your hamstrings:

Hamstring Flexibility – walking lunges, resistance band eccentric stretch, hamstring PNF Stretch and static stretch (static stretch should be done after workout or game).

Hamstring Strength – lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights), reverse hamstring curls and glute/hamstring drops.

Lateral lunges and lateral bounding teaches you how to move correctly while dominating movement with the hips.

You should also learn proper jumping and landing techniques using exercises such as vertical jumps, broad jumps and depth jumps.

Surgery is necessary for a tear of the ACL.  Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before the athlete can return to competition.

Need more exercise and nutrition tips? Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: “10 Must Know Fat Loss Tips” and Free Fat Loss Workouts!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!