As we move further into summer we tend to put more miles on our feet than usual.  Whether it be walking, jogging, sports or just being outside more.  As a result, our feet take a beating.

We have a large facial band that runs along the bottom of our feet from the heel bone to our toes.  The more we are on our feet the more wear and tear we put on that band.  In some cases if we ignore the symptoms (pain and discomfort) it can result in a very painful condition called Plantar Fasciitis.

Before you let it get that far, I have a couple tips that should bring you some relief and keep you moving all summer long:)

 

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Beat the heat and get it done inside where it’s nice and cool! We are Uxbridge’s Premier Health Club. Offering Superior Personal Training, Small Group Training, Athletic Conditioning, Group Exercise for Adults Over 50 and of course, memberships!

For Summer Membership Pricing, click here!

This particular situation is actually quite common and in my experience it is quite common this time of year (late spring and early summer).  However, most folks that suffer from this will right it off as a tight or strained muscle.  Unfortunately, doing nothing will yield similar results and the pain between their shoulder blade and their spine will persist. (NOTE: this can also occur at the joints where the ribs meet the sternum (chest bone))

In my video below I explain what a “rib out” is, where you will typically feel the pain and what movements will provoke it.  I also tell you what to do to get quick and painless relief.   

 

The overhead press is a great upper body strength exercise. Like the push-up, which will be discussed in next weeks video, the overhead press done incorrectly, can be potentially dangerous. The most common compensation mechanism while performing the overhead press, is arching the low back. This happens because you may be lacking the mobility in the upper back and shoulders to safely perform the overhead press. For more information, please refer to our mobility vs stability video series.

About the Author:  Eric Noyes BHSc (Kin), CSEP-CPT

Eric is  Kinesiology Graduate from The University of Ontario and holds his Training Certification with the Canadian Society for Exercise Physiology.  He has been training general population and sport specific clients at Body Fit since 2013 and is currently the Lead Trainer.  He can be reached at eric@bodyfit.ca for advice and consultation

Today’s post is a continuation of my introduction to Functional Movement Systems in the Video Post entitled “Build Movement Quality First”. At the end of that video I mention the Red Light System.

“Exercise Red Lighting” is essentially an injury prevention mechanism we incorporate into exercise programming. If you have issues with symmetry or cannot perform a simple movement pattern without load then it makes sense to remove exercises that involve an advanced form of that pattern from your routine. You have to keep in mind that everything is connected. So if something isn’t moving well it will influence or generate a compensatory pattern either above that joint, below that joint or both. So, until you correct the issue, you should avoid exercises that will cause problems elsewhere because of it.

In the video below I discuss Red Lighting a little more and give you an example of an exercise we would remove and why.

In this weeks video, we’re answering your questions. We love when people ask us questions. It shows us that you’re interested in learning more about how to be healthy and we’re always more than happy to chat about your health goals and needs. Today we’re covering two questions we get asked on a fairly regular basis. Question #1 – “What’s the correct technique for the rowing machine?” And question #2 – “I was 5 pounds heavier on my scale at home, what’s up with that?”