When you take your first steps of the day, do you feel a stabbing pain in your heel? Or does your foot ache part way into a jog or run? That could be plantar fasciitis talking to you. Plantar fasciitis is the inflammation of the plantar fascia connective tissue (that big tendon on the bottom of your foot). It extends from your calcaneus bone (heel) to the phalanges (toes). This thick tissue is shaped like a bowstring that helps support the arch of the foot while also absorbing shock while walking. 

When the plantar fascia is put under too much tension and stress and repeatedly stretched, it can cause minuscule tears that result in painful inflammation. 

What causes Plantar Fasciitis?

Although there is no one clear cause for plantar fasciitis, a variety of risk factors can contribute to the onset of this painful condition and can happen to anyone. Plantar fasciitis is commonly seen in active and sedentary populations. So what gives?

If a person has a sedentary lifestyle in combination with being “overweight,” they are susceptible when the extra weight causes extra strain on plantar fascia while doing daily activities. Athletes on the other hand, may experience the same pain as a result from excessive running or being on their feet for prolonged periods of time. Of course people in between, that are mildly active and in the “appropriate” weight range for their height can also experience plantar fasciitis. Hurray.

Then there’s your foot’s biomechanics to consider. Individuals with flat feet / low arches (also called pes planus) and high arches (pes cavus), may play another major role in developing plantar fasciitis. Those with flat feet  often experience over pronation of the foot which can result in excessive strain of the plantar fascia, while pes cavus foot types cannot dissipate force evenly due to limited range of motion in the joints, which results in decreased flexibility in the calf muscles and Achilles tendon. 

What activities might cause plantar fasciitis? Should I avoid them?

Plantar fasciitis is quite common in runners, likely due to the accessibility of the activity amongst marathoners, weekend warriors and people just trying to get into it. It can also affect athletes whose sports require explosive power (i.e. gymnasts, basketball, tennis, dancers, etc.)

In runners, the loading force can be up to 200% of their body weight. With repetitive motion and increasing intensity during training, it can lead to overuse and result in pain and inflammation in the heel.

While avoiding the activity altogether to prevent getting plantar fasciitis isn’t recommended, we suggest starting any new activity slowly to allow your body’s joints, muscles and tendons to properly adapt over time. 

How to manage plantar fasciitis

Depending on how severe the condition is in each individual (please see your doctor to make sure your diagnosis is correct and the pain / discomfort actually is plantar fasciitis and not something else like a bone fracture etc), there are both conservative and radical approaches to treating plantar fasciitis:

Conservative therapies may include:

1. RICE method – Rest, Ice, Compression, Elevation. Although the focus is on Rest and Ice if you notice heat and swelling in the area.
2. Taking analgesics as prescribed like Advil (ibuprofen) or Tylenol (acetaminophen) to relieve pain caused by plantar fasciitis accompanied with sufficient rest 
3. A physical therapist can use modalities to help speed the body’s natural healing process. They may have you work with a kinesiologist and prescribe a series of exercises or stretches that can strengthen the lower leg muscles and lengthen the Achilles tendon (see below for exercises)
4. For those with pes planus foot types, foot orthotics can help to prevent overpronation of the foot, and help distribute forces more evenly

How can a kinesiologist help me with my plantar fasciitis?

Strengthening exercises are often recommended for muscles surrounding the ankle joint and supporting the foot, such as the tibialis anterior, tibialis posterior, and peroneal muscles, presumably to control pronation.

Again, depending on the root cause, if a client has pes cavus, the focus would be on stretching the calf to decrease muscle tightness. If someone has pes planus, focusing on strengthening the muscles in the arch of the foot take priority.

In both cases, since plantar fasciitis follows you around if you’re on your feet, and assuming you use your feet daily, we’d check that proper footwear or orthotics are a measure to support your foot while it heals. Not all people need to wear supportive footwear 24/7, especially if the issue can be corrected through exercise, stretches and time, however if you’re suffering from it now, and need to get your 8k run in tonight, no amount of stretching and strengthening this morning is going to help you during your run. Some individuals have been able to forgo use of orthotics and shoe insoles after time but this could depend on the root cause of the issue. Again, speak with your doctor about your options.

Exercises and stretches to help plantar fasciitis

1. Heel raises: Stand on an elevated surface (stairs or step bench will work) with the ball of your foot, and put a rolled towel underneath your big toe joint. This puts your foot into a “toes-up” flexed position. Your heel should be elevated. As this isn’t a balance exercise, hold on to a banister or a stable structure, such as a chair or wall, for balance. Begin the heel raise with the concentric contraction by raising up for 3 seconds, holding the contraction for 2 seconds at the top. Lowering the heel towards the ground slowly (take another 3 seconds) and holding the stretched position for 3 seconds. Repeat this exercise for 8 – 12 repetitions, 3 sets a day. Start with two feet if your plantar fasciitis is quite acute and tender, then progress to one leg as your strength and comfort increases.
2. Towel gathering: Seated on a chair with a towel laid flat in front of you, place your foot on top of the towel and using your toes, scrunch the towel towards you. Then, use your toes to push the towel away from you. To make this exercise more challenging, place a weighted object such as a soup can on the other end of the towel and repeat the exercise.
3. Foot / calf stretch: Seated on a chair, place a rolled towel around the ball of your foot, and hold both ends of the towel in your hands. Gently pull on the towel so your foot flexes and pull your toes towards you, while also ensuring that the knee is straight. Hold this stretch for 15-30 seconds. For individuals who have a bit more flexibility and may find this exercise too easy, the exercise can be modified by using your hand to grab on to your toes, instead of using the towel. Without bending the knee, slowly lean forward until you feel your calf stretching.

If you’re suffering from plantar fasciitis, hopefully one of the above strategies sounds familiar as something your doctor or physio recommended for you, and remember to stick to the recommended regime for best results. If you’ve tried them but aren’t seeing any improvement, we strongly suggest checking back in with your physio or GP to rule out any other issues such as a fracture. In some cases where strengthening and stretching exercises aren’t making a difference, they may also refer you to a podiatrist for specialized help. 

Co-Authored by Brian Lau

The post Help I think I have plantar fasciitis first appeared on Le Physique | Vancouver Personal Training.

Did you know? Gillian is one of only three M.A.T. Certified Specialists in Vancouver!

1. What is Muscle Activation Techniques (M.A.T.)?

“Throughout our life, we go through the health continuum where we create chronic use or have an acute injury, or develop positions and postures that can create instability within the body. M.A.T. is a technique to assess the mobility and restrictions within the body.”

2. How does M.A.T. work?

“We look at the body to see if there is any discrepancy around a joint or a series of joints where there is restriction of movement. We then test the muscles or muscle divisions to see if they are strong.

If they test weak, through manual palpation of the muscle or light isometrics, we attempt to jump-start the muscle. If we look at the joints – and think of the joints as being the ‘pull’ in the circus tent and the lines holding up the pole as muscles – if a muscle isn’t working well, the other lines have to take up the slack. As a result, those lines are under more tension and torque.

Near the end of the session, once we jump-start the muscle and get it reacting, we may give the individual a simple task, such as walking, before re-assessing the individual to see if the muscle is functioning. After the session, communication between the M.A.T. specialist and client is ongoing to see how long the treatment is lasting, and if there is an immediate need for another session.”

3. Why is M.A.T. relevant in the health field?

“M.A.T. works well with other modalities to maintain or improve individuals’ health. For example, stretching is great to release tension, and M.A.T. addresses the reason why there is tension. Refer to the circus pull example I gave above! It also helps bridge the gap when the client goes into functional training so that the muscle is capable of working adhesively with other muscles doing the motion.”

4. When should I get M.A.T. done?

“M.A.T. is a good non-invasive treatment when individuals find they have difficulty of movement or altered motion and compensatory movements following an injury, trauma, stress, or in preparation for an upcoming physical activity or sport. For example, some clients come in when they are preparing for a marathon or triathlon to make sure their muscles are working in peak form.”

5. Where can I get M.A.T. done and how long is a session?

“You can have it done here at Le Physique five days a week, Monday through Friday! The first session is usually about an hour and fifteen minutes as we take a thorough look at your symptoms and to fully assess your range of motion throughout your body. Other sessions last about an hour.”

6. How many sessions does it usually take before I can see results?

“With the first session, clients see immediate results in range of motion and contractile force of the muscle. How many treatments depends on the individual as well. It depends how actively they participate in their recovery. Obviously, if a person returns to doing the same things, i.e. repetitive motion, poor posture, etc., it will take longer. If they do the isometric homework and other exercises recommended by the M.A.T. specialist, their recovery is much faster.”

Have any other questions or concerns for Gillian about M.A.T.? Leave us a comment below!

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Muscle Activation Techniques – FAQs first appeared on Le Physique | Vancouver Personal Training.

Now that you are fully rehabilitated from carpal tunnel syndrome (CTS), we are ready to progress to strengthening your grip again. If you are still feeling or begin feeling symptoms of CTS, read my previous blog here for some rehabilitation exercises.

The primary muscles involved in determining grip strength are your forearm, hand and finger muscles. These muscles are often indirectly engaged during your typical workout routine. The performance of rows, pull downs and bicep curls assist these muscles to a certain extent, however, further training would need to be performed to maximize grip strength.

Whether individuals want to improve grip strength for a competitive sporting event or for daily activities, adequate grip strength will greatly benefit the individual. Most sports require the athlete to hold an object or equipment and it can often be the determining factor in the amount of power being generated. On the other hand, gripping exercises are used in almost all day-to-day activities. Whether opening a jar of peanut butter, carry grocery bags from your car or washing dishes, grip strength is necessary to complete these actions. A nice firm handshake can also showcase confidence and add personality to your character.

Aside from improving grip strength, having conditioned forearms can greatly benefit the connective tissue such as your ligaments and tendons.

Muscles involved in Grip Strength

Interossei (Dorsal and Palmer) muscles – The dorsal interossei enables us to spread our fingers apart while the palmer interossei pulls our fingers close. They are located in between your finger joints at the base of the hand.

Hyperthenar + Thenar muscles – The hyperthenar muscle group forms the majority of the pinky side of the hand and enables movements on that area. The thenar muscle group is responsible for movements on the thumb side.

Flexor digitorum profundus/superficialis – These muscles are responsible for flexing the finger muscles and enable you to make a fist with your hands

Extensor indicis, extensor digiti minimi, extensor digitorum – These muscles are responsible for extending the finger muscles and allow you to spread your fingers apart

Lumbricals muscles – These muscles are located at the base/middle portion of the hand is is responsible for straightening the fingers

Adductor pollicis muscles – This muscle is located between your pointer finger and your thumb and enables you to pinch objects.

Flexor carpi radialis, flexor carpi ulnaris, flexor pollicis longus muscles (flexor muscles of the forearm) – These muscles are located on the inside of your forearm and are all used to flex the hand (bringing the palm of your hand towards the forearm).

Extensor carpi radialis brevis/ longus, extensor pollicis brevis/ longus muscles (extensor muscles of the forearm) – The extensor muscles allows the hand to perform extension (lifting the back of the hand towards the forearm).

Here is a link with diagrams and more information about the muscles I have listed above.

Exercises to Improve Grip Strength

Farmers walk

Perform 3 sets of 45-60 seconds

• Grab a dumbbell or kettlebell of the same weight in each hand
• Begin walking from point A to point B OR perform a loop around your gym floor with weights by your side and palms facing inward
• Each length should be at least 45-60 seconds in duration for maximum effect

Tip: Have a strong grip on the weight to fully engage your forearms during this exercise

Dead hang

Perform 3 sets of 30-60 seconds

• Standing below a bar that enables you to stay elevated above the ground when hanging on
• Jump up or use a stool to reach the bar, grasping slightly wider than shoulder width apart
• Hang for 30-60 seconds before releasing

Tip: Try to minimize swinging by keeping your legs crossed at the bottom or using an object to prevent swaying.

Stress ball or grip strength tool

Perform 3 sets of 15 reps per hand

• Using a stress ball or grip strength tool
• Fully contract the hand creating as much tension as possible before releasing and repeating
• Switch hands

Tip: As your grip strength improves, gradually use denser objects for this exercise. Begin with a stress ball and work your way towards a tennis ball. Ultimately a lacrosse ball or similar material object will be used. Alternatively, different weighted grip strength tools can be purchased to match power.

Dumbbell shrugs

Perform 3 sets of 12-15 reps

• Grab dumbbells with palms facing inwards and standing shoulder width apart
• Let dumbbells hand by your side
• Contract the trapezius muscle by bringing your shoulders towards your ear lobes
• Hold this position for .5 – 1 second before relaxing the muscle
• Return to starting position and repeat

Tip: Ensure dumbbells are facing forward and not slanted by externally or internally rotating shoulders.

Wrist curls (Supinated & Pronated)

Perform 3 sets of 12 reps for each exercise

• Start with a light dumbbell in each hand and go into a kneeling position
• Place forearms on a bench, perpendicular to the length of the bench about shoulder width apart
• Begin with palms facing up (supinated position) and let the wrists drop
• Curl the wrist up by flexing the dumbbell towards you
• Switch and perform the same exercise with palms facing down (pronated position)

Tip: Make sure to maintain proper posture and keep back straight

• Perform the exercise slowly to feel the burn in your forearm extensor and flexor muscles
• Ensure dumbbells are horizontal and do not tilt excessively
  

  

Pull ups or chin ups

Perform 3 sets of 12 reps

• Standing below a bar that enables you to stay elevated above the ground when hanging on
• Jump up or use a stool to reach the bar, grasping slightly wider than shoulder width apart OR use a chin up handle bar with palms facing each other / yourself
• Retract shoulder blades and pull yourself until your chin is over the bar
• In a controlled manner lower your body back down until fully extended at the bottom

Alternatively this exercise can be done on a assisted pull up / chin up machine or with a resistance tube under a single foot

Hammer curls

Perform 3 sets of 12 reps

• Grasping dumbbells with palms facing the body and being seated on a 90 degree bench
• Place feet about shoulder width apart and plant firmly into the ground
• Flex at the elbow joint bringing the forearm towards the upper torso
• Hold for a brief moment at the top of the lift before lowering the weight down slowly
• Ensure palms are facing each other throughout the lift

Tip: make sure back is pressed firmly against the bench and no arching persists

Plate pinches

Perform 3 sets of 30-60 seconds

• Holding a plate (preferably a bumper plate, however, a regular plate will do) with palms facing each other
• Pinch the plate with thumbs and four fingers
• Hold this position for 30-60 seconds
• Switch hands and perform the exercise again

Tip: If your grip strength is strong enough, you can perform this exercise with both hands simultaneously.

Get Fat grips

Fat grips can be used to wrap around dumbbells, barbells and cable attachments to provide a greater difficulty for the exercise. They increase grip strength by increasing the width around the weight requiring greater effort upon lifting. This increases forearm muscle activation and enhances the stimulation of muscle fibers.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals!

The post Carpal Tunnel Syndrome – Part 3: Exercises to Improve Grip Strength first appeared on Le Physique | Vancouver Personal Training.

Successful tapering

For distance running, tapering involves reducing the volume of training in the weeks leading up to a race. This can involve the distance you run and even the weights you use during strength training. While reducing your mileage, emphasizing cool-down and stretching after your workout is also important. Tapering is crucial to ensure that you are fully recovered from previous workouts and well-rested for your race – it impacts your performance!

Typically, the taper period for a half-marathon is around two weeks, and should begin after your longest training run. Here is more information on the mileage that you should run during your taper period. Remember to use your own average mileage when calculating your taper mileage as everyone trains differently.

In addition to tapering, another important aspect to increase your success during race day is to ensure that you get enough sleep. On average, individuals should aim to get at least 8 hours of sleep per day. Adequate sleep is important for recovery, especially since your body has been working hard to follow your training plan. Here are some tips that can help you sleep better.

Before your race

Some important reminders the day before / of the race include:

• Getting a good night’s rest
• Preparing what you need to bring to the race beforehand: race bib / timing chip, wallet, phone, keys, earphones, watch, hat, etc.
• Staying hydrated with water
• Eating foods before the race that will keep you fueled throughout your race
• Wearing thin layers that are breathable and easy to remove if necessary

Race day logistics

Depending on the half-marathon you sign up for, here is a checklist of questions that you may want to familiarize yourself with:

• Is there a package pick-up before the event?

  This is usually found in the form of an email outlining a venue and time to pick up any race gear, including your race bib, a time chip, or event goodies

• Do you know the race route?

  Each race has a different start and finish line, so know where you should be going before the day of the event to prevent confusion and added anxiety!

• What time should you be there?

  If the event allows you to check in a bag, make sure to get there early to prevent waiting in long lineups. If you can carry what you need without a bag, I would recommend going without one. In addition, getting there early means that you can stretch, warm-up, and mentally prepare before the race.

• Are there water stations/toilets?

  Most events provide refreshment stations along the race route and access to toilets. To be safe, I would always try to go to the washroom before the race starts – which also emphasizes the importance of arriving early.

Post-race

After the race, the next step is ensuring that you have a safe recovery. Your body must replenish the energy used to run 21.1km!

• Staying hydrated after the event is just as important as before or during the race
• As mentioned in my previous blog, eating foods that contain protein is critical for muscle repair, and eating foods that contain carbohydrates to replenish glucose stores
• Stretching and cooling down can help shorten your recovery time and reduce muscle soreness
• Lastly, don’t forget to rest!

Now that you’ve read through this entire blog series, the next step is to sign up for your half-marathon, and get to training!

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 3: Race Day Tips and Tricks first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I discussed the symptoms and risk factors of carpal tunnel syndrome (CTS). Remember:  check with your doctor or a medical professional to determine if CTS is the medical condition you have.

In the second part of my blog series, I will list and demonstrate exercises intended to rehabilitate and diminish the symptoms associated with CTS, including pain in the hands, wrists and forearms. In order to see the best results, these exercises should be performed daily, and will only take 10-15 minutes out of your day. The exercises can be repeated with the other hand if CTS is prevalent.

Muscles in the hands and forearms

Below are muscles that are found in the hands and forearms. By identifying the location and actions of these muscles, it may provide a better understanding on why the exercises I have chosen below can help manage pain from CTS.

Interossei (Dorsal and Palmer) muscles – The dorsal interossei enables us to spread our fingers apart while the palmer interossei pulls our fingers close. They are located in between your finger joints at the base of the hand.

Hyperthenar + Thenar muscles – The hyperthenar muscle group forms the majority of the pinky side of the hand and enables movements on that area. The thenar muscle group is responsible for movements on the thumb side.

Lumbricals muscles – These muscles are located at the base/middle portion of the hand is is responsible for straightening the fingers

Adductor pollicis muscles – This muscle is located between your pointer finger and your thumb and enables you to pinch objects.

Flexor carpi radialis, flexor carpi ulnaris, flexor digitorum profundus/superficialis, flexor pollicis longus muscles (flexor muscles of the forearm) – These muscles are located on the back side of your forearm and are all used to flex the hand (lifting the back of the hand towards the forearm).

Extensor carpi radialis brevis/ longus, extensor pollicis brevis/ longus muscles (extensor muscles of the forearm) – The extensor muscles allows the hand the perform extension (bringing the palm of your hand towards the forearm).

Here is a link with diagrams and more information about the muscles I have listed above.

Carpal Tunnel Syndrome Exercises

Wrist extension and flexion with pull

This exercise will help relieve tension in the flexors and extensors in your forearm. These are the muscles responsible for pointing your fingers to the sky and down towards the ground. Through excessive typing, these muscles can often become tight and require stretching.

– Place one arm straight in front of you at shoulder level
– Keeping your arm in place, raise your finger tips towards the sky
– Using the other hand pull the fingers backwards towards you until a stretch is felt
– Hold for 30 seconds
– Alternatively, you can point the fingers towards the ground and use the opposite hand to pull

Tennis ball or stress ball contractions

Performing finger contractions is beneficial in improving finger strength as well as forearm strength. This can help promote blood flow to the forearms and wrist, which can assist the recovery of CTS. Alternatively, this can be done with any item (ideally a ball) – with a harder item providing greater resistance. As your symptoms get better, gradually increase the resistance used for this exercise.

– Using a tennis ball or stress ball
– Squeeze the object for 5-10 seconds before releasing
– Perform 15-20 repetitions

Finger touches

This exercise can improve mobility in the finger joints and counteract built up stiffness in the area.

– Place one hand in front of you in a comfortable position
– Take your thumb to touch and hold the tips of each finger for 3 seconds
– Make sure to apply a slight force at each finger
– Repeat and cycle through 3-5 times

Fist to extension

Similar to the first exercise, this one assists with the flexors and extensors of the forearm. Because tenderness is often felt in this area at the onset of CTS, this exercise can help relieve these symptoms.

– Place one hand in front of you in a comfortable position
– Make a fist with the hand hold for 2 seconds
– Extend fingers out wards and hold for 3 seconds
– Repeat for 12-15 repetitions

Finger slides

This exercise is excellent in maintaining mobility in your finger joints and ensures that you can perform a fluid motion with your fingers. It also stretches the extensor muscles at the end of the movement.

– Place one hand in front of you in a comfortable position
– Fold your fingers over and try to reach as far down your hand as you can
– Slide your fingers up along the hand until fully extended
– Repeat for 12-15 repetitions

Elastic finger expansions

Several contraction exercises have been listed above, so this exercise will help balance the strength in your hand by targeting the opposing muscles. Simultaneously, the extensor muscles are also engaged.

– Place one hand in front of you in a comfortable position
– Place thumb and fingers in contact with each other
– Using a hair tie or elastic band, wrap around the fingers
– Expand the fingers and thumb as much as you can and hold for 3-5 seconds
– Repeat for 12-15 repetitions

External rotation wall gliders 

Wall gliders can improve flexibility in the wrist as well as the shoulder joint. A stretch can be felt immediately in the fingers and the forearm upon rotation of the fingers in a downward direction.

– Standing a single arm span away from a wall, fully flex your arm up until parallel with the ground
– Place palm flat on wall with fingers pointing up
– Rotate fingers backwards until fingers face the ground
– Hold for 3 seconds and repeat for 12-15 repetitions

Shaking it out

Shaking your hands will provide temporary relief to the aching areas.

– Having hands in front of you shake hands in a controlled manner
– Shake hands to allow for wrist movement as well as below the elbow to engage forearms
– Shake for 5-10 seconds

A consistent rehabilitation schedule will yield the greatest results. Taking time during your commute or lunch break to perform these exercises can greatly benefit and relieve symptoms of CTS.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Carpal Tunnel Syndrome – Part 2: Rehabilitation Exercises first appeared on Le Physique | Vancouver Personal Training.

The Importance of Training Plans

Finding a training plan that works with your schedule, preferences, and skill level is important as it can impact your engagement with, and ability to follow, day-to-day workouts. They are especially beneficial because they provide different types and intensities of training each week, and can help lower the risk of over training and injury.

Consistency is crucial when it comes to training for a half-marathon. Each time you run, your body is adapting to the gradual increase in distance and stress of running on your body. For example, your heart health and performance can be affected when you stop running or exercising for a few weeks. Therefore, maintaining your training – even a small amount – can offset these losses.

However, do not fret! Although it might take a bit of experimenting, training plans are versatile and can be adapted to what works for you and your body. I have provided links to a few training plans below that are categorized to fit the skill level and experience of the runner. However, I recommend giving each one a read so you can determine where you are most comfortable to start.

Training Plans for Beginners

Couch to 5k Running Program

• This program is a great place to begin if individuals do not have any experience running longer distances. It is 9 weeks in length and trains individuals to run 5km or 30 minutes without stopping.

Run/Walk Training Schedule

• This 12-week program is designed for individuals who plan on running and walking the half-marathon. Training is geared to prepare you for alternate intervals of running and walking during the race.

Beginner Runner Training Schedule

• This is a basic 12-week program designed for individuals who plan on running the entire half-marathon. It is recommended that individuals have at least 2 months of running experience, and can run approximately 12km in total per week.

Lululemon Seawheeze Training Guide

• When I was training for my first half-marathon (which was the Seawheeze!), I followed Lululemon’s 14-week training guide. What I preferred most about this training plan was that it emphasized running for time versus running for distance in the first few weeks of training. Running for time (e.g. running for 20 minutes) meant that I could focus on my endurance and lasting the entire run rather than achieving a goal distance. For me, seeing a number (e.g. running 10km) made me nervous, especially since I had never run such a long distance before!

Training Plans for Intermediate Runners

If you have already ran a half-marathon before, and you have the goal of beating your previous time, this 12-week training guide may be right for you. Runners should be running 30 to 60 minutes a day, 4 to 5 days a week before starting this plan

A tool that can help set a realistic and achievable running time goal is a race time predictor. It allows you to input previous race times of varying running distances, and shows the approximate time it takes to complete your goal distance.

Training Plans for Advanced Runners

Already a seasoned runner? If you are trying to set and run a new personal record, this 12-week training guide may be right for you. Runners should be running approximately 5 days per week, and be comfortable running 12km or more during one session before starting this plan.

What to Eat Before and After a Run

You have chosen a training plan that works with your schedule, preferences, and skill level. Another factor to consider is your nutrition before and after your training.

Before a Run

Timing when you eat before your run is just as important as the types of foods you decide to consume. This differs from person to person, as some individuals can start running 15-20 minutes after they eat, whereas others might take 1-2 hours before they feel comfortable enough to run. Individuals will have to experiment and find out what time increment works for them.

Experimenting and finding foods that sit well in your stomach are important as well, as it can provide knowledge into what foods you should or should not eat before your race day. In general, you should avoid foods that are fatty or high in fiber – these take longer to digest. Instead, foods that have a good combination of carbohydrates and protein can help you feel more full.

The nutritional demand of your run is also an indicator of what foods you should consume before your workout. Depending on the intensity of your workout, your pace, and your effort expended, you may need to adjust the amount of food you eat. A calories burned running calculator can provide an indication of how many calories an individual should consume before their run.

After a Run

Sports dietitian Torey Armul suggests that best type of food to eat after a workout contains protein, since it is a nutrient that is crucial for muscle recovery and repair. In addition, it is also important to replenish glucose stores with carbohydrates, and stay hydrated to replenish fluid and electrolytes that are lost when sweating. Drinking the right fluids and having a post-workout meal that contains both carbohydrates and protein can make a difference in your performance and recovery.

Click here for examples of types of foods recommended by nutritionists and health coaches prior to and after your run. In addition, here are tips and tricks for how to hydrate before and after a run.

Training Alone versus With Others

According to Michelle Maidenberg, a psychotherapist working with athletes, a mixture of training alone and training with others can make you a more balanced runner.

Running alone can be a meditative experience. It is similar to hitting the mute button: individuals can concentrate and clear your mind, or zone out. This allows runners to strengthen their mental aspect of training. They can be more attentive of their form, breathing, pace, and notice when their body needs hydration or fuel.

An advantage of running with a partner or a group is accountability. Some days we might feel tired, stressed, or overwhelmed with work. However, if we know that someone is waiting for us, we will have more motivation to complete the run. This is a phenomenon known as social facilitation. For example, when you run with other people, you tend to put in more effort. Running with a partner or group can also expose individuals to different training methods and workouts. Vancouver has various running groups, such as The Running Room and MEC.

What Should I Do if I Get Injured?

Even if we follow our training plan, and avoid dangerous situations, unexpected injuries can still occur. Should you keep running if you are injured? Most running coaches say that it is better to get to the end of your training plan in a healthy state than to overwork your body and be in a state where you can’t run the actual race. If your injury prevents you from running without pain or discomfort, taking the time to rest and recover is just as beneficial.

Instead, you can change the type of workout you do. For example, if you are unable to run, try weight training or swimming (a low-impact activity that is easy on the joints). Avoid stopping physical activity completely during your recovery!

Outdoor Running Locations

If you are like me, running on a treadmill can feel stagnant. Of course, if weather conditions are unsuitable for running outside, having access to a treadmill can make your workouts more convenient, and help ensure that you remain consistent with your training plan. However, with spring weather finally approaching, here are some of my favourite locations to run when I need a change of scenery, fresh air, and sunshine:

1. Stanley Park Seawall (10km)
2. Iona Beach Regional Park (5km)
3. Burnaby Central Park Terry Fox Trail (5km)
4. Pacific Spirit Park (10km)
5. Trout Lake Loop (10km)
6. West Dyke Trail (6km)

Running Events in Vancouver

If you are a first-time half-marathon runner, and you have never participated in a running event before, it can seem overwhelming to jump into it without experience. In hopes to provide exposure for newer runners to a race environment, I have put together a list of running events around Vancouver that are shorter in distance. Individuals can also set these events as smaller goal distances and times they want to reach before their half-marathon.

1. Vancouver Sun Run: 10km
2. MEC Greater Vancouver Trail/Road Race: 5km, 9km, 10km, 15km
3. Big Easter Run: 1-3km, 5km, 10km
4. BMO Vancouver Marathon: 8km, Relay (5km, 12km, 13km)
5. Run Canada Day: 5km, 10km

Are you ready to conquer half-marathons like the BMO Vancouver Half-Marathon or Lululemon’s SeaWheeze Half-Marathon? Stay tuned for tips and tricks on what to prepare before race day.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 2: Training Plans, Nutrition, and Running Events in Vancouver first appeared on Le Physique | Vancouver Personal Training.

What does the core consist of?

Contrary to the common belief that the core refers to the abdominal muscles, or simply the “abs”, it is more than just a “six-pack”. In fact, the core is the foundation of your body and involves the abdomen, hips, pelvis, spine, and back, allowing your arms and legs to stem from the core.

Core strength is fundamental to any physical activity we perform during the day, whether getting out of bed, walking, bending, lifting grocery bags, or standing upright. Even a relatively simple involuntary action such as breathing requires the core!

The muscles found within the core work together to provide support and stability to your body during static and dynamic activities, limit excessive movements, and keep your spine safe and supported. Most importantly, strong core muscles allow us to maintain a happy, active, and injury-free life.

There are two major muscle groups found within the core: stabilizers and movers.

Stabilizer muscles

These muscles are responsible for static functions of the core (e.g. helping to stabilize and control the trunk). This group involves:

• Transverse abdominis: Deepest of all the abdominal muscles wrapping around your spine to provide thoracic and pelvic stability.
• Internal obliques: Superficial abdominal muscles providing support to the abdominal wall, assisting in forced respiration (breathing), and twisting the trunk.
• Lumbar multifidus: Small yet very powerful muscle running deep along the length of the spine; stabilizes the lumbar portion of the spine.
• Pelvic floor muscle: Group of muscles at the base of the pelvis; holds the internal organs and structures of the lower abdomen in place, thus affecting urinary and sexual function.
• Diaphragm: Muscle separating the thoracic cavity (heart and lungs) from the abdominal cavity; plays a vital role in respiration.
• Transverospinalis: Group of deep and long muscles located in the back; responsible for maintaining posture and moving the head and vertebral column.
• Gluteus medius & minimus: Located beneath the Gluteus maximus muscle; play an important role in walking, running and single leg weight-bearing activities by maintaining frontal plane stability during the gait cycle.

Mover muscles

These muscles are responsible for dynamic functions of the core (e.g. allows you to produce movement of the trunk). This group involves:

• Rectus abdominis: Muscle in the front of the abdominal region; allows flexion of the trunk and creates the well-known “six pack” look.
• External obliques: The largest and outermost muscle of the abdomen that lies on both sides and front of the abdomen; allows the torso to twist.
• Erector spinae: Group of back muscles that extends along the the vertebral column; functions to straighten the back and allows side-to-side rotation.
• Latissimus dorsi: Widest back muscle working to extend, adduct and rotate the arm at the shoulder. It also assists in extending the trunk.
• Gluteus maximus: Largest and heaviest muscle of the body located in the gluteal region. Used for powerful lower limb movements such as stepping up, climbing and running. It aids in stabilizing the body by balancing the pelvis on the femoral heads, thus maintaining upright posture.

Signs of weakness in the core

Experiencing one of the signs below might indicate inadequate core strength:

• Frequent lower back pain with prolonged standing and/or sitting
• Poor balance
• Difficulty maintaining correct posture
• Excessive arch in the lower back when you stand and/or walk (This can also indicate pelvic tilt)
• Inability to hollow your stomach

The ‘hollowing’ test is used to assess the strength of your deep abdominal muscles.

To do the test, take a deep breath through your nose. Then, start exhaling while pulling your belly button in towards your spine. As you finish, hold this position for 10 seconds, then release. An inability to sustain the hold for the entire count indicates that there is some weakness within your core.

5 Simple Exercises 

Since the core works together with the upper and lower body, isolation exercises such as sit-ups are not as effective compared to functional whole-body exercises. We’ve put together easy exercises that can help strengthen and stabilize the core.

1. Bird-dog

The goal of this exercise is to improve lower back strength and balance through increasing core stability in both the abdominal and lower back areas.

• Begin with the ‘all fours’ position maintaining a neutral pelvis.
• While contracting your abdominal muscles, push your leg backwards while simultaneously raising the opposite arm until both are parallel to the floor. Try to maintain balance and avoid twisting the torso and pelvis.
• Hold this position for 8-12 seconds and slowly return to the starting ‘all fours’ position. Repeat on the other side. Perform 2 sets of 10 repetitions (5 per leg).

Important:

* Neutral pelvis should be maintained throughout the exercise. This means having the knees under the hips and their hands under the shoulders (specifically lining up your wrists with the front of your shoulders).

* Keep abdominal muscles mildly contracted while raising and holding the extension of your limbs. Keep the core engaged to help stabilize your torso and maintain a neutral spine.

* Maintain normal, relaxed breathing pattern throughout the exercise. For example, exhale while lifting your arm and leg, and inhale while returning to the starting position. 

* Arms should go up straight ahead, and not diagonally.

* Make sure that you do NOT tilt the pelvis towards the supporting side in order to get the leg back.

2. Supermans

The goal of this exercise is to strengthen your lower back and tone your gluteus muscles.

• Begin in the prone position (facing down) on the floor. Your arms should be fully extended in front of you.
• Simultaneously raise your arms, legs, and chest off of the floor
• Hold this position for 2-5 seconds while maintaining the contraction of your body.
• Slowly lower your arms, legs and chest back down to the starting position.
• Perform 2 sets of 5-10 repetitions.

Important:

* Squeeze your lower back to get the best results from this exercise.

* You should look like flying superman when in the active/contracted position.

3. Front plank

The goal of this exercise is to hold the plank position with good posture. Keep the spine in a neutral position, similar to when you are standing perfectly straight.

• Get into a plank position, squeeze the buttocks and brace your core.
• Hold the plank for 15-30 seconds. Perform 2-4 reps.

Important:

* Maintain abdominal bracing by contracting the abdominal muscles.

* Maintain neutral alignment of the spine and avoid twisting the torso.

* Maintain a normal, relaxed breathing pattern throughout the exercise.

4. Side plank

Similar to the front plank, the goal of this exercise is to hold the plank position with good posture. Again, keep the spine in a neutral position, as it is when you are standing perfectly straight.

• Begin by lying on your side with hips and knees bent. Support your upper body weight with your forearm by placing the elbow right underneath the shoulder.
• Grab the weight bearing shoulder joint with the free hand for support. Set your shoulder blades, or pull them back together prior to bridging to increase stability in the shoulder.
• Bridge the torso between the elbow and the knees by using your knee as a fulcrum and opening up the hip joint to the point where your body is in a straight line (knee should remain bent on the floor).
• Hold the side plank for 8-12 seconds and slowly return to the starting position. Perform 2 sets of 5 to 10 repetitions.

Important:

* If fully straightening your body is too difficult, aim for half way. It’s best to maintain proper form throughout the exercise rather than employing false technique to complete the movement.

* Maintain abdominal bracing by contracting the abdominal muscles.

* Maintain neutral alignment of the spine and avoid twisting the torso.

* Maintain a normal, relaxed breathing pattern throughout the exercise.

5. Glute bridge

• Lie supine (facing up) with your legs bent at the hips and knees. Keep your feet hip-width apart and flat on the floor, and arms resting by your sides at 45 degrees.
• Push through the heels, squeeze the buttocks, and bridge by raising your pelvis up while straightening out your body. Keep the hamstrings relaxed as much as possible.
• Hold for 2 seconds, then return to the original position while maintaining contraction in your buttocks. Perform 2 sets of 8-12 reps.

Important:

* Keep your buttocks (gluteal muscle) and abdominal muscles tightened during the exercise. Mildly push through with the feet to help activate glutes and reduce hamstring contraction if there is a difficulty relaxing them.

Core exercises are an important component of any fitness program. First, they help to improve your balance and stability, which allows the muscles in your abdomen, lower back, hips, and pelvis to work in harmony. Second, not only are they beneficial to your health, but they are simple to do as you do not need any specialized equipment.

At the end of the day, strong core muscles make it easier to do many activities, from getting out of bed in the morning or bending down to tie your shoes, to running a marathon! Even if you are pushed for time, it only takes 5-10 minutes out of your day to give these exercises a try. Remember, having a consistent exercise plan is the key to achieving the best results!

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post 5 Easy Core Exercises to Do at Home first appeared on Le Physique | Vancouver Personal Training.

Carpal Tunnel Syndrome (CTS) is caused by excessive pressure on the median nerve which runs on the palm side of the hand. The nerve passes through an area of the wrist called the carpal tunnel, which is a narrow passageway. When the carpal tunnel is inflamed, it is capable of compressing vessels and nerves passing through. The median nerve innervates the hand as well as the length of the arm, and causes stress to these areas when agitated or impinged.

Why is Carpal Tunnel Syndrome Bad for You?

CTS will limit activities of daily life and hinder participation in sports and leisure events such as cooking and doing house work. It is best to treat carpal tunnel early on at the onset of detection. Prolonging the time to receive treatment will only worsen the situation, and may lead to permanent nerve damage in the future. Numbness may cause loss of sensation in the fingertips, which has a direct correlation with weakness and may result in a loss of grip strength.

Risk Factors for Carpal Tunnel Syndrome

CTS is often caused by performing repetitive tasks such as typing, assembly work, or knitting work. The use of power tools that cause frequent exposure to vibrations also increases the risk of carpal tunnel. It is crucial to take adequate rest in between work to ease up consistent tension. Previous injury to the wrist or inflammation in the area can also lead to a greater possibility of getting CTS. In addition, females are more likely to experience carpal tunnel as opposed to men. This is due to the fact that women possess a smaller opening in the carpal tunnel, which can lead to a greater risk of compression in the vessels and nerves passing through. Click here to read more about risk factors for CTS.

Symptoms of Carpal Tunnel Syndrome

Symptoms of CTS typically do not occur instantly and rather over a duration of time. Once early signs (tingling, numbness in your hands and forearms) are detected, immediately limit movements causing stress to the area. Other symptoms include wrist pain, a burning sensation, and / or swelling. If you feel tingling, numbing or persistent soreness in your hand / forearm region, please consult your doctor or a medical professional to assess whether or not you may have CTS.

Methods to Prevent and Treat Carpal Tunnel Syndrome

Non-surgical Methods

If repeated motions are mandatory, try using alternative equipment such as a different sized keyboard or changing the height of your desk. If possible, try to avoid fully flexing or extending your wrist and maintain a neutral position (see photo above). If you are having trouble controlling this motion, a splint can be purchased to hold your wrist still and prevent further aggravation. A wrist splint can be beneficial while you sleep to prevent excess flexion and extension at the wrist joint. The primary objective is to keep your wrists straight and relaxed. For temporary relief, shaking out your hand for 5-10 seconds will suppress the pain.

Other helpful non-surgical treatments include icing the inflamed area 10-15 minutes at a time. This may reduce swelling and pain by reducing blood flow to the affected area. Additionally, non-steroidal anti-inflammatory drugs such as Advil can be taken to reduce inflammation to localized areas (such as the hands).

Surgical Treatments

Surgical methods to treat carpal tunnel is often used as a last resort. When non-surgical methods are not working or existing condition goes beyond repair, surgery is the only option. Carpal tunnel release can be performed to treat the injured area. More information can be found here.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Do You Have Carpal Tunnel Syndrome? first appeared on Le Physique | Vancouver Personal Training.

Health Factors to Consider Before Running

The feeling of completing a half-marathon can be both exhilarating and nerve wracking. However, it is important to ensure that your body is able to sustain the impact of long-distance running before you begin training.

Some health conditions can impact your eligibility to run a half-marathon. For example, if you have a current injury, cardiac condition, pulmonary or lung condition such as asthma, diabetes, or are pregnant, we recommend checking in with your physician to see if it is safe for you to start training (Valentine, 1982). In any case, if you are unsure whether or not you can run a marathon, it is always safer to seek medical advice.

If you don’t have any present health conditions, or have been cleared to run a half-marathon, then you are ready to take the next step towards the finish line! Below are some tips before you head out the door for a run.

Tip 1: Running Gear

We have heard the importance of finding the right shoes to match the occasion. Running is no different, as your shoes can be a determining factor in reducing running injuries and helping you run more comfortably. When running for long distances, you want to find running shoes that are durable and protective, without sacrificing support and breathability. However, because each individual can differ in terms of the shape of their foot, and their running mechanics, here is an additional link that may provide more details into how to find shoes that work best for your foot.

It is also important to wear breathable clothes that allow you to move. Find clothing made of materials that wick away moisture – this helps pull the sweat away from your body and dry faster. An example would be choosing polyester over cotton fabrics. In addition, I recommend wearing thinner layers that you can easily take off if the weather conditions vary. It may be cold when you begin to run, but warm up as you run for a longer period of time. For your bottoms, shorts or leggings are both versatile. However, if you experience chafing between the legs, which can occur for runners who wear shorts, try wearing longer running shorts. Here are some other solutions to treat and prevent chafing in different areas of your body.

Tip 2: Tracking Your Progress

When we are able to track our progress during training, it can give us a better idea of whether or not we need to make changes in our training plans. Extra information, such as the distance that you run and your running pace (i.e. the amount of time it takes to complete a certain distance), can help create goals that you can work towards leading up to the day of the event. For example, if I wanted to run my half-marathon with a pace of 6.5 minutes per 1 km, I can gradually adjust the speed I run during each training session and work towards that goal.

You might be wondering: that sounds useful, but what would provide that information for me? When I first started training for my half-marathon, I tried to find something that would track my progress, and be simple to use. Since I carried my cell phone with me during my runs, I thought that it would be convenient for me to use an app that I could download onto my phone. Through asking other runners and searching on the internet, I found one called Strava. It is used by runners and cyclists of all levels and abilities.

Here are some features which I found extremely helpful on Strava:

• Free to download on your mobile device
• Can create and save your own running routes
• Tracks the total distance of each run
• Tracks and informs you of your running pace while you run (e.g. how many minutes it takes to complete 1 km or mile)
• Does not require WiFi/cellular data to track your data while you run
• Automatically pauses and starts tracking when you stop or run
• Social platform: ability to follow other members in the community, interact, and view their progress
• Access to your weekly progress: distance ran, leader boards, etc.

Other apps that offer similar features include Nike+ Running and MapMyRun. You can read more about what these apps offer, but in general, they are great tools to use for training, as you have access to an abundance of information and a timeline of your progress.

Tip 3: Safety

When we run, we usually talk about how to reduce running injuries, and focus on the physiological aspects of training. While these points are extremely important, something that does not often get brought up when running is safety. If you are like me, I prefer running outside versus on a treadmill. This adds some environmental factors to consider when training.

1. First, I recommend varying your running routes. The apps that I mentioned above are great for this, as most of them allow you to easily find or create your own running routes. It is also good to challenge your body in terms of the distance, and the elevation in which you run.
2. Additionally, try to wear bright and / or reflective clothing. Running outside means that you will likely pass through traffic lights and crosswalks. If you can make yourself easily noticeable, it can decrease the chances of something bad happening on the road.
3. Listening to music when you run can provide an extra boost of motivation to keep on trekking. However, if you decide to run during the night, I recommend turning the volume down, or pausing the music completely. I also suggest running on bigger streets with more traffic. This will enable you to be more aware of your surroundings, and ensure that you are safe when running.

Ready to begin training? Stay tuned for more tips on training schedules and running events around Vancouver.

References:

Valentine, A. S. (1982). The middle-aged marathon runner. The College of Family Physicians of Canada, 28(1), 941-945.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 1: What to Prepare Before Training first appeared on Le Physique | Vancouver Personal Training.

Pelvic Position and Back Pain

Anterior pelvic tilt is caused by a change in pelvic alignment as the front of the pelvis tilts forward while the posterior part of the pelvis rises. This also increases the curvature of the lower spine and tightens the thoracic spine. Such postural change may result in the lower back pain and indicate a muscle imbalance within the hips due to shortening of the hip flexors (muscles attaching the femur to the lower back and pelvis), and elongation of the hip extensors (hamstring and gluteus maximus muscles). Weak core muscles can also contribute to anterior pelvic tilt.

Causes of Anterior Pelvic Tilt

• Extended periods of sitting
• Lack of stretching / strengthening exercises during workout, or improper exercise technique
• Poor posture
• Genetic predisposition

Quick Test for Hip Flexor Length

Since tight hip flexor muscles are one of the contributing factors to the development of anterior pelvic tilt, the Thomas test is often used to assess length of the muscles involved in hip flexion (Konin et al., 2006).

1. Lie supine on a table with your knees bent so that your legs are hanging off and feet are not touching the ground.
2. Bring your knee towards the chest while assisting with your hands. Hold to stabilize the pelvis and flatten out the lumbar spine.

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The test is negative if the leg resting on the table (leg being tested) remains on the table, meaning that there is either no contraction in the hip flexors, or the hip flexor is of appropriate length.

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The test is positive if the leg resting on the table lifts up off the table while the you hold your other leg close to your chest. This can also be accompanied by an increasing curvature in the lumbar region of the spine. The positive result on the test is either due to the contraction of the hip flexors, or tight hip flexors.

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While it is difficult to define the “ideal” pelvic position for every individual (our bodies are all different!), problems can occur when an individual has an excessive anterior pelvic tilt. We have selected 5 simple, but effective exercises / stretches that can help correct anterior pelvic tilt. The goal of these exercises / stretches is to stretch the hip flexors and lower back muscles, as well as improve the strength of the core and gluteus muscles.

Hip Flexor Stretch

To stretch the hip flexors

• Place the knee of the leg you intend to stretch on the floor in a lunge position with the shin resting on the ground. Have the opposite knee bent at 90 degrees with knees approximately shoulder width apart.
• Keep the upper body square and upright while you gently bring the pelvis forward to feel a stretch in your groin area.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee.

Quadriceps Stretch

To stretch the rectus femoris

• Go on your knees while holding onto a stable support. Bring one leg in front of you while maintaining 90 degrees at the knee. Grasp the ankle of your other leg behind using the contralateral hand.
• Bring the ankle toward your buttocks as close as possible without creating a discomfort. You should feel a mild stretch in your thigh.
• Squeeze the buttocks, abdominal muscles, and tuck in the pelvis.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee because the stretch pulls from both hip side and knee side. Therefore, you must tuck in the pelvis very SLOWLY.

Glute Bridges

To strengthen the gluteal muscles

• Lie supine with your legs bent at the hips and knees. Keep your feet hip-width apart and flat on the floor, and arms resting by your sides at 45 degrees.
• Push through the heels, squeeze the buttocks, and bridge by raising your pelvis up while straightening out your body. Keep the hamstrings relaxed as much as possible.
• Hold for 2 seconds, then return to the original position while maintaining contraction in your buttocks. Perform 2 sets of 8-12 reps.

Important: Keep your buttocks (gluteal muscle) and abdominal muscles tightened during the exercise. Mildly push through with the feet to help activate glutes and reduce hamstring contraction if there is a difficulty relaxing them.

Plank

To strengthen the core muscles

• Get into a plank position, squeeze the buttocks and the abdominal muscles and hold the plank for 30-60 seconds. Perform 2-4 reps.

Important: To stabilize the body, keep your buttocks and abdominal muscles braced throughout the exercise. You can start the plank exercise from your knees if difficult to maintain the full plank position. It is better to maintain a proper form throughout the exercise rather than forcing a movement by employing false technique. Maintain neutral alignment of the spine and avoid twisting the torso. Maintain a normal, relaxed breathing pattern throughout the exercise.

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Practice a Posterior Pelvic Tilt

A posterior pelvic tilt can be done by tucking in your pelvis to compensate for anterior tilt. Practicing this movement can help you understand your natural range of motion and find a better pelvic alignment.

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At the end of the day, it is important to be remember the factors contributing to anterior pelvic tilt. Spending 10 minutes per day to do these corrective exercises, along with being more active and cutting down sedentary behaviour, is effective in correcting anterior pelvic tilt.

References:

Konin J.G., Wiksten D.L., Isear J.A., Brader H. (2006) Special Test for Orthopedic Examination (3^rd ed). Thorofare, NJ: SLACK incorporated

Preece, S. J., Willan, P., Nester, C. J., Graham-Smith, P., Herrington, L., & Bowker, P. (2008). Variation in pelvic morphology may prevent the identification of anterior pelvic tilt. The Journal of manual & manipulative therapy, 16(2), 113-7.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post Anterior Pelvic Tilt and How to Correct It first appeared on Le Physique | Vancouver Personal Training.