With the snow now gone, we can now enjoy our exercise outdoors. Try these four great spring exercises.

Walking

Health Benefits:  An aerobic low impact exercise that is not likely to cause injury. Walking protects against diabetes and high blood pressure, and strengthens the cardiovascular system.

New Ideas:

• With the snow gone a greater range of routes lie waiting to be walked. Take advantage of this and try out new routes to add variety to your walking routine.
• Power walk with friends for an enjoyable and social workout that will motivate you to keep up the routine.
• Join a walking or hiking club to help keep you on track.

Golf

Health Benefits: The walking required in golf targets the legs, while putting and driving target the arms and core, making golf a great low intensity full body workout.

For Beginners: A great game for new golfers is the pitch-n-putt. The pitch-n-putt is bigger than miniature golf courses, yet smaller than regular courses and so still allows for much walking for exercise. The smaller size is less intimidating and overwhelming to new golfers.

Tennis

Health Benefits: Tennis involves continual movement and running, and will help to improve endurance and coordination.

Cheap alternatives: A great way to overcome the expenses of tennis is to sign up for inexpensive lessons at the nearest YMCA, or any other local community center. 

Bicycling

Health Benefits: Cycling is another low impact aerobic activity which also helps with balance and coordination. This exercise helps to manage blood pressure, and reduce the risk of heart problems as well as diabetes. In addition, cycling helps to strengthen bones.

Bonus:  Not only is biking good for the body, but it is also an environmentally friendly means of transportation. Cycling allows one to go further and discover more than running, and cycling can sometimes be faster than transit or motor vehicles. Traveling by bike allows for a more predictable commute time.

Written by Megan Meisner

Today eating locally and seasonally is foreign to many, because most foods are available all year. However, eating locally and seasonally is beneficial for the environment as well as the body.  The following foods are in season this spring having many health benefits. 

Asparagus:

Asparagus is high in vitamins A and C, calcium, and iron. Folate helps keep the heart healthy and helps to prevent birth defects, yet is one of the most common nutrient deficiencies.  67% of daily requirements of folate are found in a single cup of cooked asparagus..

 Asparagus is best when it’s stems are thin and firm, and it’s tips are purple or dark green..

Green Beans:

They are rich in beta-carotene, as well as vitamins A and C.  Green beans can be eaten fresh as they are harvested while immature.   

Apricots: 

The beta-carotene and lycopene found in apricots help reduce LDL cholesterol to maintain heart health. Apricots are also a great source of antioxidants as signaled by their bright orange colouring.

Spring Onion:

Onions contain vitamins A and C, as well as calcium and iron. New research links the consumption of onions to a reduced risk of some cancers.

Green Peas:

Green peas are high in folate, certain antioxidants, and B vitamins, which helps properly metabolize proteins, fats, and carbohydrates.  

Basil: 

Basil is at its peak in the spring, and is rich in vitamin A.

Avocados:

Avocados contain roughly 50 % more potassium that do bananas. Although they are high in fat, the fat is monounsaturated heart-healthy fat which helps to reduce cholesterol.

Written by Megan Meisner

Weight training can cause injuries, although far fewer than many sports, such as football and soccer. Furthermore weight training in a safe and proper manner will help one become stronger and more resistant to injury, thereby reducing one’s risk of injury more than simply being sedentary.  Knowing how to perform weight training exercises, knowing your body’s limits, and having good judgment about the load attempted to lift will serve to reduce the risk of injury. With weight training, it is recommended that one train regularly, consistently and with gradual increases in load, intensity, or time. This concept of adapting progressively is called the “training effect”.

 
Overuse injuries result from frequent and intense training, and they often involve an overworked tendon. Tendons join muscle to bone and an overworked tendon can lead to tendonitis.  More serious injuries involve a structure that has broken down or worn away. Examples of these types of injuries include pulled tendons, worn cartilage, or strained muscles or ligaments. In these instances, medical treatment is usually required. The three most common sites of injury in weight trainers are the shoulders, lower back, and knees. Related injuries are usually overuse injuries, and serious injuries are rare. It is a good idea to strengthen areas of the body that are more susceptible to injury, such as the lower back, hamstrings, shoulder rotator cuff complex, and quadriceps (which control knee function). This can be done using light weights and stability exercises. 

Strength training can show benefit in endurance sports, such as running, swimming and cycling.  If areas of the body that are highly prone to injury are strengthened with weight training, one can rely on the strength of these areas during endurance training at times when energy is low.

Weight training is part of a well rounded fitness routine, and shows benefit in many areas of activity that one would not expect. It is imperative that weight training be done properly to minimize injury. Consult a health care professional before beginning a new weight routine. Kew Gardens Health Group would be glad to offer suggestions in that regard.

Written by Megan Meisner

                Being sleep-deprived can adversely affect your mental focus as well as your body’s immune system and physical repair mechanisms.   Athletes can often neglect their sleep as part of a comprehensive training program.  They will address their nutritional profile, their strength and cardiovascular demands, and the technical skills required of their sport but will somehow neglect their sleep and recovery.

                There are 5 stages of sleep – stage one (alpha), two through four (delta) and Rapid Eye Movement (beta).  It takes around 90 minutes to cycle through the stages, and the cycles repeat themselves through the night’s sleep.  Stages 1-4 are used for the body to physically heal itself from the wear and tear of the day’s activity.  This involves fighting off disease, repairing damaged tissue and growing of new tissue.  Stage 5 is when REM dreams occur, where neurological connections are made, and where the mind recovers and reorganizes after the day’s activity.

                Every person requires a different amount of sleep.  How much damage you do to your body (including  your brain!) determines how much sleep you require to repair these processes.  Everyone needs between 7-10 hours of sleep a night.  Children who are still growing may require at least 10 hours, adolescents an average of 9.25 hours with sedentary adults getting away with 8 hours of sleep.  (Nitka, 2002)  A study in the United States indicated that only 85% of adolescents are obtaining their required sleep.  Sleep-deprivation is also linked to a decrease in performance in school, with those students sleeping less than 8 hours scoring C grades or lower on average.  Sleep deprivation can also affect co-ordination and cognitive function similar to someone with a .08 blood alcohol level. (Nitka, 2002)

Creating an optimal environment will increase the quality of your sleep.  Aim for complete darkness as the release of the sleep regulating hormone melatonin will be affected.  Try to sleep in a consistent place as sleeping on couches and in class will not be conducive to proper recovery.   A noisy environment may affect the quality of your sleep even at a level which does not wake you.  A semi-firm mattress with a good pillow is recommended and you should avoid sleeping on your stomach.  Napping can be beneficial for individuals who are pushing themselves hard and require more recovery time. The goal of at least 9 hours sleep AT NIGHT should still be adhered to regardless of sleep accumulated through mid-day napping.

Athletes require more sleep than the average individual.  They put their bodies through extensive wear and tear with training and competition.  Their minds are stressed in learning new skills and the preparation required for competition.  Adequate rest and recovery is needed, and proper sleep is central to this process.   Make sleep a priority in your comprehensive training program and you will see the benefits in your training and your game.

The information provided to consumers by running experts may not always be accurate however there are a number of precautions consumers can take to ensure they purchase quality running shoes.

Before purchasing a running shoe consider your running shoe store. Finding the right running store can make a big difference in the service and ultimately the quality of shoe the runner receives.  It is worthwhile to get set up with a sales person who is a running enthusiast, or is very knowledgeable on the subject of running.

There are also a number of tests that can be performed on running shoes by customers in order to help them determine the quality and durability of the shoes.  The following tests are very useful:

1.       The Toe Bend:   Bending the front part of the shoe (from the toe to where the ball of one’s foot would be) upwards will reveal a lot about the shoe’s flexibility.  It is ideal for a shoe to be able to bend upwards easily, as this allows the runner more flexibility when running.

2.       The Cross Twist:    This test can be performed by twisting the front of the shoe in the opposite direction of the back of the shoe (as if one were wringing out a towel). This test determines the strength and torsion of the tread of the shoe.  The shoe should be strong and therefore resist the twisting potion applied to the shoe.  A shoe that twists easily would indicate a weak construction and therefore less stability and foot support. 

3.       The Heel Pinch:  This test can be performed by cupping the heel of the shoe with your thumb and fore-finger and squeezing.  Position your thumb and forefinger about an inch above the sole of the shoe.  A good running shoe should have a solid heel cup, and should not collapse during this test.

Running shoes should be replaced regularly in order to avoid injury.   There is no definite amount of mileage put on a shoe that will indicate it’s time to purchase a new pair, as it depends on a variety of factors including the surfaces upon which they run.  Re-applying the above tests and taking a look at the wear on the treads of the shoes can give you an indication when it’s time for a new pair.

If you have questions regarding picking a high quality running shoe, please contact a health professional at Kew Gardens Health Group. 

Written by Megan Meisner

Twenty six bones, thirty three joints, one hundred and twelve ligaments, and many other nerves, tendons, and blood vessels all can be found in one foot.  The force exerted on the feet with each step in a run is equivalent to three to four times the runner’s body weight.  In order to safely accept this great force, it is crucial that a runner wear proper running shoes.  Running in improper shoes can lead to various running related injuries.

Much like science, prescription of running shoes is evolving and is not perfect. Unlike science however, leading research suggests that the prescription of proper running shoes is based off of little supporting evidence and research.  Running shoes are usually prescribed based on the runner’s foot type, and whether they pronate, supinate, or have a normal gait pattern.

“Pronation control elevated cushioned heel” (PCECH) is the basis of running shoe prescription guidelines today.  Motion control shoes are generally recommended to overpronators, stability shoes are recommended for neutral feet, and cushion running shoes are deemed the ideal shoe for supinators. There is in fact little to no research that has actually been conducted that directly supports today’s widely accepted running shoe prescription guidelines.

Because many prescribers rely on peer reviewing to validate their information, there is often a conflict of opinion among running experts and information can lose its credibility.  Unfortunately running experts will often base their recommendations off of their own experiences and observations rather than reliable higher level evidence, such as scientific studies.

Current research suggests that numerous factors play a role in running injuries, with no factor being considered the major cause of injury.  Internal causative factors , such as genetics, gait mechanics, and muscle imbalance,  as well as external factors,  such as training frequency and intensity, nutrition, running surface, and distance are responsible for running injuries. 

Fortunately, studies are now beginning to be conducted to address the assumptions and unknown information surrounding PCECH running shoes. Supporting evidence has yet to be found, but at least valid studies are underway.

The moral of the story is: Do not make the mistake that running shoe prescribers have made, the mistake of assuming.  Running shoe providers have assumed that PCECH is directly related to running injury prevention with little to no research having been done to support their claims.  Do not assume that what you hear from a sales person is based off of extensive and reliable research- your feet will thank you.

Please see part 2 of our Running Shoe Guide for some basic guidelines in choosing a high quality pair of running shoes.

Thanks!

Written by Megan Meisner

Injury:

Although commonly referred to as any pain in the lower leg, true shin splints are actually an inflammation of the muscle attachments to the tibia, also known as the shin bone  on the inside front of the lower leg. It is at this site that pain and tenderness will be felt by the runner. There are however other shin splint symptoms including possible swelling, lumps and bumps on the inside of the shin bone and redness of the shin.  Although initial pain in the shin may lessen over the course of an exercise, it will usually later return. 

A variety of factors either biomechanical or due to improper training may cause shin splints.  Running on hard surfaces, training with inadequate footwear, increasing training intensity to quickly, or having reduced ankle flexibility are all among the most common causes of shin splints.  Overpronation – the tendency of the feet to roll inwards too much- as well as oversupination –the tendency of the feet roll outwards too much – are both other major causes of shin splints.

Prevention and Treatment:

The cause of the injury must be treated to prevent the injury from recurring.  Insoles, orthotics, and proper running shoes can improve biomechanical causative factors, such as overpronation or oversupination.  Running shoes must provide enough cushioning and shock absorption for the runner.   To avoid overworked muscles, training distances should not be increased by more than 10% per week.  Softer surfaces, such as grass or sand, should be run on as much as possible as they provide better shock absorption for the runner than do harder surfaces.  Reducing the impact on the shins will make you less susceptible to injury.  Stretching regularly is advisable in order to maintain muscle flexibility also reducing the chance of injury.  Lastly, simply taking a break from running following periods of intense training can give the body a chance to recuperate and prevent injury.

Treatment of shin splints involves reducing inflammation and pain, addressing biomechanical or training causative factors, restoring muscles to their original condition, and finally returning to training in a safe and gradual manner.  Runners should rest and allow their injury to heal.  To reduce initial pain and inflammation, ice or cold therapy should be applied.  Calf supports and heat retainers will reduce strain on the muscles by providing compression to the lower leg. By using a calf support to retain body heat, blood vessels will be dilated and there will be an increase in blood flow to the tissues.  More blood to an injured area means the area will receive more nutrients and will therefore heal more quickly. Fitness should be maintained with low impact and non weight bearing exercises such as swimming, cycling or running in water. Additional support is available at sports injury clinics.  Anti-inflammatory medication may be prescribed, the shin may be taped to reduce pressure on the muscles attached to the shin, gait analysis may be performed to accurately determine if overpronation or oversupination are causative factors, and massage therapy may also be provided. 

All parts of the human body are connected, and work together to allow one to perform.  It is important to realize that because all systems and parts of our bodies rely on each other, an injury to one area of the body will often affect another area.  It is for this reason the root of an injury such as shin splints may be elsewhere in the body than at the site of pain.  Shin splints are sometimes less of an injury than they are a symptom of another injury along the human kinetic chain. Sports injury therapists are trained to recognize and understand the relationships between all parts of the human body.  When treating injuries such as shin splints, the sports therapist should look above and below the injury. In the case of shin splints, sports therapists may look above the shin to the thigh and hip, as well as below the shin to the feet.  Much like a detective, the sports therapist must work to find the root of the injury.  Until the true cause of the injury is identified and treated, all other forms of treatment are quite analogous to band aids – temporary relief.

If you are suffering from shin splints or wish to have your gait analyzed for prevention of running injuries, contact the health professionals at Kew Gardens Health Group.

Written by Megan Meisner

And somewhere between the Hoff prancing down the beach on the set of Baywatch and the infomercial-driven world of closet-clogging exercise equipment, the sit-up developed a bad reputation.  Exercise science started to come out with studies indicating that the stress and strain put on the body while doing a sit-up could actually be harming the individual and leading to further injury in the future.  Statistics also started to arise that injury was not necessarily prevented with a six-pack type physique, but rather was dependent upon the balanced strength of an individual’s core.

The anatomical “core” is a complex of muscles which encircles the abdomen.  They are composed of your low back muscles, your abdominal muscles (six-pack abs) as well as muscles which encircle your entire mid-section called the transverse abdominis (TA).  It turns out that those who suffer back injuries have poor recruitment of both the small muscles in their lower back as well as the transverse abdominis. 

Core-training has also been well publicized and has lead to another wave of inventions and training systems flooding the Infomercial market on late-night TV.  The most common reserach-supported exercises to help strengthen the core include the plank, side bridge and the “bird-dog”.  Pictures of these exercises can be seen here.

If you have any questions regarding proper core training or beginning an exercise program, please contact the health professionals at Kew Gardens Health Group.

 A combination of ART (Active Release Technique) and stretching and ice is the best remedy for paddling injuries. The Active Release Technique addresses and corrects problems in the soft tissues of the body – such as muscles, fascia, and nerves- and associated problems in the kinetic chain. This hands-on treatment is very effective for paddling injuries, as it can locate and treat scar tissue adhesions.  This allows adhesions to be broken up, tissue flexibility and movement to be regained, and flexibility and balance to be restored.

 ART is essentially an intensive massage.  The injured muscle, ligament, or tendon is tightened, and the patient will then actively stretch the tissue. As the tissue is stretched, the practitioner will apply a certain amount of pressure to the area. The muscle’s tension and texture can be assessed, to identify scar tissue. The amount and direction of applied pressure will depend on the injury, and can be modified to treat the specific problem. ART is a fast and effective method of treatment, and this is why it is recommended for paddling injuries.

For a full comprehensive assessment and treatment of any of your repetitive type injuries, contact Kew Gardens Health Group at 416 907-0103.

Written by Megan Meisner