Injury Prevention

  1. Hurt Less, Run More

    Hurt Less, Run More Almost every runner experiences some type of running-related pain during his or her career. For some, all it takes is a new pair of shoes. For others, pain may persist for weeks, months or even years. At some point, about half will experience at least one injury which curbs their training for an extended time. Most of these pains and injuries can be avoided. If you are having pain, be confident that there is a better shoe, orthotic and sock to help eliminate the most common nagging aches, pains and injuries. There are also advanced products to help get you through those aggravating times such as compression braces for various muscle and joint areas as well as foot care products for hot spots and blisters. Below are some of the most common running complaints and ways in which Fit2Run can help. Running pain is usually caused by over-using the joint areas of the body while they are misaligned. Improper footwear, including shoes, orthotics and socks can cause misalignment. Read more...
  2. Wellness | Massage

    Wellness | Massage Most of us associate massage with pure relaxation and the release of tension in the muscles. But massage is so much more... When muscles and surrounding tissue get stuck, the body is actually laying additional tissue down and forming a scar. We are probably aware of the scar that forms on the outside but a very similar response occurs on the inside. Therefore, during a deep tissue massage the therapist is actually breaking the bond of the scar tissue. According to a 2011 study in the “Journal of Alternative and Complementary Medicine,” in deep-tissue massage, the manipulation of muscle tissue causes an immediate reduction by about 18 percent of the hormone arginine vasopressin, a hormone that restricts blood vessels and raises blood pressure. This reduction initiates what is known as the "relaxation response," a mechanical response that encourages circulation, enhances the delivery of oxygen and lowers blood pressure. Additionally, massage initiates a reduction of the stress hormone cortisol, thus creating feelings of relaxation. Read more...
  3. Wellness | Pain

    Wellness | Pain Pain is a warning signal from the body. It is much like the “check engine” light on the dashboard of your car. The check engine light is there to tell you that you have an issue that needs to be resolved. Many people take the warnings of the human body as “non-threatening” and either ignore the warning or try to cover it up with over-the-counter medicine. Unfortunately, this leads to chronic pain more times than not. Once pain is experienced, you should stop what you are doing and determine the source. Read more...
  4. Body Awareness | Dysfunction

    Body Awareness | Dysfunction What Are Trigger Points? And Why Do They Occur? If one part of your body is not performing at its optimal level, other areas of the body will compensate. Eventually, these other areas can be compromised as well. Over time, this leads to injury. Muscles that have Myofascial Trigger Points (MTrPs) have been found to decrease range of motion because of pain. The muscle can fatigue more rapidly as well. But why? Read more...
  5. Body Awareness | Movement

    Body Awareness | Movement When trying to maintain mobility or avoid injury it is important to be aware of how the body moves. The body functions as an interconnected unit. Many bones, joints, muscles and tissues work together just to do a basic squat, or reach to answer the phone, or type on a computer. Each part affects the other parts, and it’s important to recognize that addressing the entire biomechanical chain, rather than just one problem area, is the key. Here are some basics regarding human movement, and the way we address it. Read more...
  6. Body Awareness | Fascia

    Body Awareness | Fascia What Is Fascia And Why Is It Important? Fascia is connective tissue fibers - primarily collagen - that form sheaths or bands beneath the skin to attach, stabilize, enclose, and separate muscles and internal organs. Fasciae are similar to ligaments and tendons as they are largely made up of collagen. They differ in their location and function, though. Ligaments join one bone to another bone, while tendons join muscle to bone and fasciae surrounds muscles and other structures. Fascia forms a whole-body, continuous three-dimensional matrix of structural support around our organs, muscles, joints, bones and nerve fibers. Fascia is directly related to movement, as it helps to support the muscles by transmitting force throughout the body. The fascial arrangement, similar to a spider web, also allows us to move in multiple directions. Read more...
  7. Body Awareness | Anatomy

    Body Awareness | Anatomy It's Your Body - Let's Understand It. The first step in taking care of your body, so that it functions, performs and feels the way you want, is to understand it. The human body has 206 bones, more than 300 joints and approximately 650 muscles, all of which are designed to work interdependently in order to function and move efficiently as a whole. If any one thing is not operating properly, the entire body can be affected. If the skeletal structure is out of alignment, or the soft tissue is unable to obtain a continuous supply of fresh oxygen, blood and fluids, a host of health issues, including pain, can result. The good news is, the body can heal. It can be restored. The body can sustain, adapt, and rebuild. It can also be maintained and conditioned in order to avoid dysfunction that causes pain. Read more...
  8. How to Become a Hip Hero - And why you should!

    How to Become a Hip Hero - And why you should! The most fun part about running is, well, running. When you’re crunched for time, exhausted after a long day at work or from chasing after small children, the last thing you probably want to do is banal physical therapy exercises to prevent some mysterious injury that may or may not pop up on the future. The bad news: those banal exercises are worth it. Knee injuries bite just when you are least expecting them. The good news: these exercises require no equipment, take less than five minutes, and you only need to do them two or three times a week. The even better news: not only will these simple (and kind of fun!) exercises prevent all types of injuries, from knee to glute to IT band issues, they will also make you a more efficient, economical, and explosive (read: faster!) runner. Read more...

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