Getting overheated while working out can really ruin your day, maybe your life. That sounds dramatic, but it’s something to think about when temperatures climb. How do you know when you’re getting overheated? Overheating – or thermal strain – feels exhausting. You may be going your usual pace or even slower than normal but you
Walking on icy streets and sidewalks during the winter is treacherous. Wrist fractures, hip fractures, and strains and sprains are more common than ever during the winter. If you want some good strategies for preventing falls on the ice, walk like a penguin. Keep your arms apart, your feet spread slightly, and take short, even
The first few steps in the morning are agonizing if you struggle with plantar fasciitis. We once thought it was because the fascia contracted during the night and pain occurred as the tissue stretched with that first step. It made sense then, that stretching more would solve the problem. But stretching exercises and orthotics are
I winced before I even sat down. Car seats had become my enemy. Within minutes of sitting, my right hamstring tightened, then cramped. The tightness that started at the top of my hamstring soon traveled down the back of my thigh, then crept to the outside of my calf. Those seizing muscles in my right
Janet had to sit down when she read the report from her DEXA scan.
Impression: OSTEOPENIA in the right hip and lumbar spine.
Can’t be. She spent more time pounding the pavement than most women.
Good diet – check.
Calcium and vitamin D supplements – check.
Regular weight bearing exercise – check.
Janet had few risk factors: she didn’t take steroid medication; she didn’t smoke and despite all her dieting, she wasn’t underweight.
No wonder she was flabbergasted by the diagnosis.
Janet had been doing everything she could imagine to keep her bones strong, but clearly something was missing. More and more older people were turning to Pilates and yoga for exercise because they seemed gentle and safe. Why not?
Yoga made her sore, but it was a new kind of exercise, so maybe, she thought, she just needed to get used to it. She already had neck and back pain, so what the heck? If a little was good, more would be better. Resolute, she added a few more classes.
By the end of a fortnight, Janet couldn’t sleep – she could barely walk. The pain was relentless. Her doctor confirmed the really bad news: she had several compression fractures in her spine. Smart as she was, Janet did not know how to protect and strengthen her bones during yoga or Pilates. Don’t be like Janet. Though these exercise forms can be gentle, knowing how to modify them when you have bone loss is critical.
Why do cyclists need Pilates? Per the last newsletter, Pilates trains eccentric control, aka contracting and lengthening. But there’s more! Any cyclist who puts miles on his/her bike has probably had pain. It’s really common. Common complaints from riders are low back or neck pain, anterior knee pain, and Iliotibial Band syndrome. Let’s look at