Dr. Chris Napier conducted a study on retraining running form in order to reduce injury risk, and talked about his results as part of the LadySport Lecture Series. A couple of the trainers of Le Physique attended and want to share with you what we learned!

1. Risk Factors

In a previous study of his, Napier found that the greatest indication of running related injuries,was a runner’s peak braking force– the maximum posterior force (opposite the runner’s direction of travel). This came as a surprise to Napier and his team, as they expected the main risk factor to be a runner’s vertical loading rate. With this information, Napier had runners run on a treadmill while getting real-time feedback on the levels of their peak braking force, allowing runners to try different techniques in order to reduce their peak braking force. Read on to find out these different techniques!

2. Foot Strike Form

If you’ve ever tried to change up your running form to reduce injuries, you may have considered your foot strike form. Napier found that foot strike form does have an impact on reducing peak braking force. Participants tried rearfoot, midfoot, and forefoot strikes, and the biggest difference on peak braking force due to foot strike form was made when participants started to transition away from a rearfoot striking pattern. 

3. Step Length and Frequency

As runners explored different techniques in order to reduce their peak braking force, the greatest change in their running technique was their step length. By reducing their stride length, their frequency of steps also increased, and their steps were closer to the runner’s centre of mass. This also helped to make their running ‘lighter’- and resulted in a significant decrease in their peak braking force.

Running related injury risk was significantly reduced in the participants of this study, and these techniques became part of the runners’ natural gait as well.

So there you have it! In order to reduce your risk of running related injuries, it is recommended to reduce your step length, increase your step frequency, and ‘think light’. We recommend using a metronome app to assist with transitioning towards short, more frequent strides. Which techniques help you the most when it comes to reducing running injuries? Share them with us in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post How to Reduce Running Injuries first appeared on Le Physique | Vancouver Personal Training.

Anxiety? Try Bikram Yoga

It has been shown that Bikram yoga reduces cortisol levels and therefore decreases the body’s stress response. A special breathing portion unique to Bikram yoga called pranayama has calming effects. Done at the very beginning of class, pranayama forces the participant to slow down and deepen the breath, resulting in a relaxing state.

Heart Disease? Try Ashtanga Yoga

Ashtanga yoga, with its fast pace and aerobic poses, can help improve many factors related to heart disease. Ashtanga can improve cardiovascular health by boosting blood circulation, increasing lung capacity, and improving heart rate. Yoga also reduces stress, which plays a factor in blood pressure.

Injured? Try Iyengar Yoga

Iyengar yoga focuses on body posture alignment and strength. Each pose is held for a long period of time, but the use of props helps alleviate pressure on joints. This reduces pain and fatigue of the body by keeping the poses within the body’s boundaries yet builds strength, stability, and flexibility. By focusing on precision, Iyengar is less likely to cause further injury, as an instructor keeps a careful eye on every pose.

Premenstrual Syndrome? Try Vinyasa Yoga

Bloated, sore, cramped, or cranky? Vinyasa yoga just may be your solution! Although instinct may be to curl up in bed and eat a chocolate bar while you are on your cycle, getting active will help relieve PMS symptoms. As Vinyasa flows through a variety of poses, blood flow through your body increases, helping oxygenated blood reach the reproductive organs. Yoga has been shown to release endorphins, elevating your mood decreasing stress, further helping relieve those time-of-the-month symptoms.

Have you tried yoga for any of these conditions? Share in the comments!

Mika Fogelman – Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? Pt. 2 first appeared on Le Physique | Vancouver Personal Training.

Got shoulder pain? Don’t worry – you aren’t the only one! Shoulder injuries are common amongst athletes and older individuals. I am a competitive dragon boater and experience shoulder pain regularly. It is often associated with poor technique and over training. An effective shoulder conditioning program is crucial towards prevention and recovery.

The goal of shoulder rehabilitation is to restore function of the shoulder. Shoulder function can be defined as working in a proper way without causing any pain or discomfort. Through a series of strength exercises and mobilization techniques, recovery can be achieved at an accelerated pace.

Shoulder Function

There are two components when it comes to shoulder functionality; shoulder stability and shoulder mobility. A balance between the two is what contributes to normal shoulder function. Shoulder mobility is what allows the shoulder to move up, down, left and right in a free range of motion. Kinesiologists and physiotherapists may describe these movements as external rotation, internal rotation, flexion, extension, abduction and adduction at the shoulder joint. The glenohumeral joint (shoulder socket) is a ball and socket joint and enables the arm to perform multi-directional movements and rotation. Stability on the other hand, is the resistance musculoskeletal tissues provide to the joint from various movements. In other words, shoulder stability refers to the ability to keep the arm stable while performing various movements.

Pain Reduction

Pain is a major indication of a shoulder injury. At the onset of discomfort, exercise should be put to a halt to prevent further aggravation. The degree of impingement (pain) can vary depending on the seriousness of the injury. Rest is crucial during the first couple of days to allow the injured area to heal. Once pain levels begin to decrease, we can begin our rotator cuff exercises.

Our main focus is rehabilitating the rotator cuff muscles and restoring range of motion and increasing shoulder stability  The rotator cuff is responsible for stabilizing the shoulder joint and is made of 4 different muscles. These muscles originate at the edge of the shoulder blade and insert around the head of the arm bone, or humerus, forming a “cuff” like network.

Rotator Cuff Exercises

Scapular Protraction and Retraction

Scapular Elevation and Depression

Internal and External Rotation

Clock Exercises

 
Wall Angels

Dynamic/Plyometric Training

Once a full range of motion is achieved we can begin dynamic/plyometric training. Plyometric training focuses on increasing power and exerting maximal force during exercise. These exercises can be used to return the shoulder to optimal functioning. Make sure to start out with lighter weights and gradually increase the weights as the shoulder gets stronger.

Serrano Press

Wall Push-Ups

Overhead Forward Throw with Medicine Ball

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Medicine Ball Slams

Have you ever done any of these exercises? Leave a comment below!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 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 Shoulder Rehabilitation Exercises first appeared on Le Physique | Vancouver Personal Training.