The Plank: Everything you could ever want to know about this grueling exercise

What if I told you that the “7 minute killer core workout”, that includes hundreds of sit ups and crunches; is all sizzle and no steak? These exercises do not replicate the job of our core. The core’s main task is to provide stability to our torso and pelvis. Science has defined core stability as: the ability of passive and active stabilizers in the lumbopelvic region to maintain appropriate trunk and hip posture, balance and control during both static and dynamic movement (Reed 2012). The ability to stabilize the core, allows for increased function of our legs and arms.  To understand why this is the case, I just have to ask one simple question, “would you be able to squat more weight on a stable gym floor or on an exercise ball.  The answer is easy, the more stable something is, the greater amount of power we are able to generate. (To answer my own question with research,  Behm et al.  reported a 72% reduction in isometric leg extensor force production when going from stable to unstable conditions)

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Front Vs Back Squats: Understanding How Bar Positions Completely Alters an Exercise

Bar Positioning is one of the most popular ways to alter the challenges and goals of a squat. The most common squat variations include front and back loaded sqauts. Both are effective at building strength in the Hips, Legs, and back; however the slight variation in weight placement can alter our movement pattern, muscles targeted and the amount of weight we are able to lift.

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MYTH BUSTING MONDAY- “🤡Running is Bad For Your Knees🤡”

How many times have you heard running is bad for your knees?

My answer is WAYYYYYYYY TOOOO MUCH

More and more research is suggesting this common belief is completely wrong. Here are 2 of the most talked about studies over the last 5 years. Both have shown the beneficial effects of running on our knees.

“The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis”

“Recreational runners have significantly lower rates of hip and knee osteoarthritis arthritis compared to sedentary individuals and competitive runners”

Alentorn-Geli E, Samuelsson K, Musahl V, Green CL, Bhandari M, Karlsson J. The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis. J Orthop Sports Phys Ther. 2017 Jun;47(6):373-390. doi: 10.2519/jospt.2017.7137. Epub 2017 May 13. PMID: 28504066.
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 “Can marathon running improve knee damage of middle-aged adults? A prospective cohort study”

Improvement to damaged subchondral bone of the tibial and femoral condyles was found following the marathon in novice runners

or in common terms this study showed decrease in arthritic damage to the knee joint following marathon training.

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What does this mean?!

Tissues regenerate, heal, and strengthen when we place optimal load on them. These results suggest that recreational running, may offer optimal loading that allows our knees to withstand and reverse natural degenerative we see in many of our joints that come with aging. Running will also offer countless other cardiovascular respiratory benefits, that running should be a staple of your lifestyle. So get out and run! 🏃‍♀️ 🏃

PSA please start slow and gradually build up how much and how intense you are running . If you are thinking about getting into running and don’t know how to start, please do not hesitate to reach out!

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