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The Forgotten Foot–Part 2

The Forgotten Foot--Part 2 Anyone who has spent any time thinking about improving their fitness or body composition has probably considered specific body parts or movement patterns that they would like to improve or change.  One area that never gets much attention is the foot.  Nobody ever talks about wanting to strengthen, improve mobility/stability, or address function in any other manner when it comes to the foot.  This is unfortunate as the foot is arguably one of the most important players when it comes to overall health and function.  There are between 100,000-2000,000 sensory receptors in the bottom of your foot.  This is 3rd only to the mouth and hands.  Dr. Emily Splichal DPM uses this fact to draw attention…

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Combating Cumulative Compression

Combating Cumulative Compression Look At Your Life and Make Some Changes Ron had back and hip pain that was created after he lifted a ladder out of his truck.  Further questioning revealed that Ron had been Olympic lifting twice a week, using a rowing machine once a week, and worked as carpenter five days a week.  Ron sat in a truck seat for at least ten hours a week.  Ron placed his lumbar spine under a compressive load nearly everyday of the week.  Lifting the ladder was simply the activity that created the final stressor that pushed his spine into pain. Megan had leg and hip pain.  She had an MRI that displayed a bulged lumbar disc, and prior treatment…

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The Forgotten Foot–Part 1

The Forgotten Foot--Part 1 Anyone who has spent any time thinking about improving their fitness or body composition has probably considered specific body parts or movement patterns that they would like to improve or change.  One area that never gets much attention is the foot.  Nobody ever talks about wanting to strengthen, improve mobility/stability, or address function in any other manner when it comes to the foot.  This is unfortunate as the foot is arguably one of the most important players when it comes to overall health and function.  There are between 100,000-2000,000 sensory receptors in the bottom of your foot.  This is 3rd only to the mouth and hands.  Dr. Emily Splichal DPM uses this fact to draw attention…

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Push Ups and Longevity

Push Ups and Longevity Recent Study Is A Biomarker Reminder Take a moment and read the recent New York Times article, How Many Push-Ups Can You Do? It May Be a Good Predictor of Heart Health. It appears that being able to perform well on a push up test is a better predictor of heart health than the traditional treadmill test.  The article postulates several reasons for the research results.  We only need to read the book Biomarkers for a thorough explanation. In the book Drs. Evans and Rosenburg looked at the measurable “biomarkers” that keep humans healthy, independent, and fit over an entire life span.  They have determined the top four biomarkers are: Muscle Mass.  What percentage of your…

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Get Up and Get Going

Get Up and Get Going Many physical therapy patients are unable to get up off the floor without the assist of a piece of furniture or a caregiver.   Not being able to transfer efficiently from the ground to standing upright makes us more likely to be injured and less likely to live independently.   Transferring from the floor to standing is an essential movement skill that responds very favorably to training.  For the last year, I have been using a simple three movement training routine with physical therapy and fitness clients.  Watch the video and give this routine a place in your training schedule. This three exercise routine requires some open space and a lot of concentration.  Perform the routine in…

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Half Kneeling Leverbell Chop

Half Kneeling Leverbell Chop The hip joints and lumbar spine work as teammates to create pain free and efficient movement.  When we run, jump, swing, and throw, the hip must move and the lumbar spine stays stable.  Most of us need more hip mobility and greater lumbar spine stability.  An activity that delivers both of these traits is the half kneeling leverbell chop. Leverbell is the new, and better name, for a mace.  It is a metal bar with a heavy ball on one end.  The offset load of the leverbell produces a dynamic resistance that makes it an effective tool for stabilization training.  Read this article and watch the video. Set up in a genuflexion position with the right…

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