3 Steps to Recover from an Ankle Sprain

Robin Gerber MS, ATC

Michael Volkmar, MS, CSCS, PES, CPT

One of the most common ‘weekend warrior’ injuries seen by medical doctors is the ankle sprain.  Most frequently the ankle is injured during running or jumping activities in which the foot rolls or twists after stepping on an uneven surface. Continue reading

5 Best Exercises for Knee Health

5 Best Exercises for Knee Health by Mike Volkmar, MS, CSCS, PES, CPT

Knee pain be the most frustrating injury to have.  It affects your daily activities.  It can take months to go away.  Of course it is best to add special exercises to prevent knee pain but sadly what do you do if you are already experiencing pain?  Your knee pain could be the result of two factors, muscle imbalances and overuse. Continue reading

3 Best Exercises for Shoulder Health

3 Best Exercises for Shoulder Health by Mike Volkmar, MS, CSCS, PES, CPT

The shoulder is a very common joint to have pain. The majority of exercisers experience pain in the front or on top of the shoulder joint. This can be for a few reasons. The two major culprits are muscle imbalances and overuse injuries. Continue reading

Self-Assessment in the New Year

Self-Assessment in the New Year by William Smith, MS, NSCA, CSCS, MEPD

This past week I was bending over to pick up my 1 year old son and as I was doing this my back tightened up.  Nothing unusual about this by any stretch, yet the fact it began tightening up throughout the day struck me as odd.  This ‘pulling’ sensation got me thinking “why would this happen now?” Okay, to be honest, I haven’t been exercising regularly so that plays into, but my back?  Hasn’t been an issue in 10 years! Continue reading

Adding Balance Exercises to Your Workouts

Watch this excellent video by former Navy SEAL and fitness book author Stew Smith, to learn tips on how to add exercises into your workout that will improve your balance.

 

 

STEWART SMITH, USN, is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness books including The Complete Guide to Navy SEAL Fitness, The Special Ops Workout, Maximum Fitness, and The S.W.A.T. Workout. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT, and many other military, law enforcement, and fire fighter professions. He is currently the Special Ops Team Coach at the US Naval Academy that prepares future candidates for SEAL, EOD, and MARSOC training and runs a non-profit called Heroes of Tomorrow where he trains people seeking tactical professions for free.

Exercises to Improve Your Balance

Individuals who deal with the daily muscle aches, fatigue, and other painful symptoms associated with fibromyalgia (or other chronic illnesses) may cringe at the very thought of increasing exercise and physical activity. It seems to go against logic to exercise more when you are already feeling pain. Yet, the reality is that exercises — the right ones customized to fit individual needs — can benefit people with fibromyalgia and other musculoskeletal diseases and disorders instead of exacerbating their symptoms.

Exercises for Fibromyalgia is tailored to improve fitness and energy levels without causing strain or stiffness. The exercises are focused on relieving pain, improving sleep, and increasing strength, flexibility, and balance for fibromyalgia sufferers.

If you or a loved one are affected by the syndrome, you know that people with fibromyalgia often experience issues with dizziness, balance, and coordination — all of which make them more prone to the risk of falling. Below are a few exercises from Exercises for Fibromyalgia to help improve balance:

 

1. Heel to Toe Rocks

(Works entire body)

Rock back and forth from the toes to heels as a partner (spotter) provides support and balance if needed.

 

2. Physio-Ball Walk Up

(Works legs, hips and core)

Position your hips on top of the physio-ball (Swiss ball). Brace your core. Walk up the ball using your full foot, until you are sitting up straight on the ball. Keeping your feet wider adds stability if you feel off balance during the up or down phases.

 

3. Clock Series: Single Foot Touches

(Works legs and hips)

Imagine you are standing in the center of a clock face. Touch 2 or 3 numbers around the clock. As you become more comfortable, touch more numbers, then switch feet.

 

4. Doggy Door

(Works groin and hips)

Begin on all fours with your hands and knees planted firmly on the ground. Keep your core active to stabilize your back and hips. With your non-lifting hip still pressed firm into the ground, lift the opposite knee with the outside hip muscle. Be careful not to shift your weight to the non-working side. Switch legs and repeat.

 

Note: As always, use caution and be sure to listen to your body– if the pose becomes to difficult, stop or switch to a more gentle variation.

 

Reprinted with permission from Exercises for Fibromyalgia ISBN: 978-1-57826-361-5, $15.00 (paperback). New from Hatherleigh Press. Distributed by Random House.