Joint pain…”Old Age” or simply Old Habits?

Joint pain…”Old Age” or simply Old Habits?

By Bobby Morrow

I've been doing Personal Training professionally for 8 years now, and learned early on that nearly everyone, no matter their chronological "age", brings some sort of physical (either "health" or "structural") challenge with them to fitness.  Even if they came in initially to "lose some weight", "gain more energy", "feel better", "reduce stress" etc, in many cases it’s those “oh, by the way” physical challenges that need to be addressed first!  For example, if you have “knee, hip, or back issues” and your primary goal is to drop some body fat, simply sticking you on the treadmill and cranking up the speed is not a smart way to start!!

Once I discover that a new client has painful joint issues, I dig a little deeper to see if they had any trauma to those areas like broken bones, sprains, tears, etc from accidents or falls. Sometimes they will report that their Doctor has told them they have knee ligament tears, or bulging discs, or arthritis which is also good for me to know. However, I’m discovering that in many cases even those issues may just be symptoms of something else that’s going on elsewhere in the body.

While educating myself over the years on how to help these folks reach “their goals” it quickly became clear that most of the painful joint issues we begin experiencing shortly after leaving our teens are not due to “old age”, but rather can be attributed to “old habits” or what I call “lifestyle-created posture preferences”.  If you’ve ever noticed a teenager while they’re texting (shoulders and back hunched over, head dropped forward and down), then watch their posture when they stop texting and walk away you’ll quickly realize that it’s not “old age” that’s causing many of our joint issues!

 In my opinion, as well as a high number of other professionals in the field, our bodies tend to fold themselves into the patterns that they find themselves in most of the time during our day (no matter the persons age), creating these “preferences”.  In other words, if you spend most of your day sitting at your desk (computer, car seat, recliner, etc) your body tends to form a preference for that “sitting position”…knees bent, hips flexed, chest dropped, shoulders and upper back rounded, arms rotated inward…by shortening (and tightening) some muscles, ligaments, and other tissues while at the same time lengthening (and weakening) others, making it harder and harder over time to straighten into a full upright posture.

What is happening is that because of our repeated daily habits, our posture is getting out of whack (most efficient alignment) placing undue stresses across those joint areas creating irritation, inflammation, soreness, and even pain when we finally do try to use them more than usual. Left unaddressed these issues could eventually lead to total deterioration of the joint requiring surgery or even replacement.

So what can we do? Well, working with a professional “Corrective Exercise Specialist” to help determine which muscles are weak and need to be strengthened, and which are short and tight that need to be released as well as teach you effective exercises to allow your body to make these corrections more permanent, can be very helpful.  Most CES’s are reasonably priced, require only a few sessions, and are definitely cheaper and less painful than surgery!

However, there are a few things you can begin doing right away that may help get you back on track over time (remember; if you spend 8-12 hours a day in a sitting position don’t expect to counteract that with just a few minutes  of exercises a day, especially if you go right back into those positions the next day!): 

(1) It seems like common sense but try to “sit less”! Even if your job “requires” you to be at a computer all day doesn’t mean you have to sit the whole time. Stand up for 10 minutes every hour. Stand while you are on the phone or sorting papers, files, etc. And as a bonus you will burn more calories while standing than while seated.

(2) Walk over to see a co-worker, rather than simply emailing, texting, or calling them (again, burns a few more calories too).

(3) During lunch or other breaks walk around a little and really loosen up those muscles.

(4) While standing (or seated) do some “rearward arm circles “ (with arms straight out to the sides at shoulder height, circle your arms rearward pulling with your back and shoulder muscles, then relaxing as you circle forward…do 10-12 circles) these are great for releasing those tight shoulder and neck stresses too.

(5) Rather than sitting in the recliner while watching your favorite shows, stretch out on the floor for a while, and during commercials actually “stretch” out your muscles (reaching over your head while pushing your heels away).

Even if you are not able to totally reverse all damage through exercise and better posture, there’s a very good chance you can reduce or eliminate the related pain, prevent further damage, and keep yourself out of surgery for many years to come.

Bobby Morrow is an ACE Certified Personal Trainer & Corrective Exercise Specialist

Real “Healthcare Reform” Begins with YOU!

There’s been a lot of talk in the media lately about “HealthCare Reform”. And no matter how well intentioned the proponents may be, I believe their attention is still focused on the wrong end of the problem, the “symptoms”. 

The current health care system is overloaded in its attempts to treat the tidal wave of seemingly unrelated “diseases” (I believe “symptoms”) including but not limited to Heart Disease, High Cholesterol, High Blood Pressure, Heart Attacks, Strokes, Kidney and Liver Damage, Diabetes, many Cancers, Sleep Disorders, Depression, Arthritis, Artery Disease, Allergies, and of course Obesity. These are also the “diseases” that contribute most to Doctor (and specialists) visits, non-accident related trips to the emergency room, hospital stays, prescription (symptom treatment) expenses, and the overall high cost of health care recently estimated at $190,000,000,000 annually!

The “blame” for these diseases is now being placed primarily on the scary fact that currently 3 out of every 4 (over 70%) adult Americans are now either overweight or obese! And even though those numbers are accurate, I believe that in most cases the diseases listed above, even Obesity, are actually “symptoms”, created by our current lifestyle choices, and the natural outcome of becoming less and less active while making more and more unhealthy food (“fuel”) choices.

It seems that for most of us things were going along pretty well until one day we caught a glimpse of our reflection in a store window, ran out of holes in our belt, stepped on the Doctors’ scales, or had our Doctor tell us if we don’t do something different, and soon, things aren’t looking very good for a long and disease free life for us. 

What happened? How did we get in such bad shape and not even notice?

For most it happened subtly as we gained easier access to “labor-saving” devices and were introduced to “entertainment” allowing us to become more “observers” than active participants in life. On top of becoming less and less active, we were introduced to easier and faster access to higher calorie (lower quality) “foods” at cheaper prices. That combination results in a pretty simple to understand equation: fewer calories out, plus more calories in, equals more calories stored. Since the body never wastes calories (“fuel”), every calorie without a current purpose is converted to fat and stored in our very non-favorite storage tank places (hips, thighs, and bellies). And the outcome of that simple equation has now surpassed smoking as the leading cause of death in the United States!

Okay, so that’s the “bad news”.  Is there any Good News? Absolutely! The Good News is that we don’t have to wait for the government or some other group of health care “experts” to come to our rescue! The prevention, or a very real reduction, of our risks of getting any or all of those diseases listed above, as well as the ability to undo many of the “diseases” that you may already have, is totally within our very own control, starting right now!

Becoming healthier and fitter is not however about an all out attack on our bodies, as if they were our enemy! Like it or not our bodies have dutifully done what we “taught” them to do (though usually not consciously), and will also do what we teach them to do for us now to become healthier, stronger, more youthful, and full of life!

Start by becoming more active than you currently are, but go easy on yourself and start where you are…if you haven’t exercised in years (or ever) don’t expect yourself to become a body-builder, marathon runner, magazine cover model, or drop 50 pounds overnight…“baby-steps” are still steps!

Find an exercise or walking buddy, get a workout video, buy fitness magazines, take advantage of the virtually limitless resources on the internet by “googling” exercise, fitness, and healthy food choices.

As for healthier eating, most of us already have a pretty good idea of the foods we need to avoid or totally cut out, including sweets, “white foods”(sugar, white breads, rice, pasta, etc), fried foods, over processed foods, foods high in fat, etc. If you tend to “crave” a food, then that’s probably something you can live (longer) without, so start there!

Most folks find that seeking the advice of Health and Fitness Professionals (Certified Personal Trainers, Dieticians, your Physician, etc), especially when dealing with any current health and structural challenges, is very helpful. Also, if it’s in your budget, making a (financial) commitment to join a fitness facility gives many individuals additional incentive to help them stick with it longer, thereby increasing the likelihood they will reach their health and fitness goals.

The main thing is to get started, now, where you are, taking control of your life choices… don’t wait for the “government” or others to come rescue you…it’s your life, your gift, to enjoy and share!

Disclaimer: Always check with your Doctor before beginning or restarting any health and fitness program.

Bobby Morrow is a Certified Personal Trainer (with over 7 years experience), Corrective Exercise Specialist, and National Spokesman for the American Council on Exercise. Bobby works out of The Forum Fitness Center in Lexington, NC and focuses on helping folks that are new to fitness, and those coming to fitness with health and/or structural issues.  Bobby can be contacted at The Forum, or via email at bmorrow@lexcominc.net.

TIPS FOR KEEPING THOSE NEW YEAR’S RESOLUTIONS

Bobby Morrow, ACE cPt, CES

1.      1.  Be realistic about your goals(if you want to lose 20-50 pounds, give yourself enough time to accomplish that…if you are wanting to run a marathon, give yourself enough time to build up your endurance, etc)…define them, make them “measurable”…how many pounds, how much body fat, how many inches lost or gained, dress or pant size, how much increase in speed or strength, endurance, lower cholesterol, lower blood pressure, decrease in meds required, increase of energy throughout the day, etc, etc….and add in what reaching those goals really means to you. Write your goals down…share them with folks that you know will support you in your process.

2.     2.   If losing weight is one of your goals…don’t be a slave to the scales! In fact, don’t even look at those numbers the first couple of weeks, and then no more than once a week until you reach your goals…THEN, once your goals are reached, check them EVERY DAY. That way you can get things back under control before they get out of hand again.  (It’s MUCH easier to drop 5 pounds than 10-15 or 20)  Also, look for other sign posts along the way  that will probably show up even before the scales start moving…things like energy levels going (way) up, sleeping better, breathing easier, fewer “aches and pains”, making healthier food choices more easily, and realize that your clothes are starting to fit a little more loosely, etc.  Probably someone you haven’t seen in a while will remark on your changes….

3.       3. Don’t OVER commit…be realistic here also.  Commit first to what you KNOW you can confidently (and consistently) “show up” for week after week…then add in more where and when you can.  Remember, you and your goals are important…so treat your fitness schedule with the same degree of importance as you would schedule a Doctor’s appointment, for example, (and truth is…you probably will be scheduling LESS of those!)  Sure life is gonna happen… (Illness of self or others, scheduling conflicts, vacations, etc…) just don’t let that be an excuse for giving up.

4.     4.  Don’t expect all the changes you are seeking to happen  in the first few weeks…realize that this process will probably take time…and and that’s okay…it’s more about lifestyle changes that you can live with for the long haul, rather than a quick-fix or patch. Then add to that whenever you can, as you feel led to...and enjoy the benefits of “compound interest”!

5.   5.    Be sure to include ALL areas of Health and Fitness…Cardiovascular Health, Muscular Strength and Endurance (don't forget to include Posture Evaluation and Corrective Exercise), and Healthy Nutrition…leaving any one out could seriously limit your success in reaching your overall goals, no matter how committed and consistent you are in the other areas.

6.     6. Finding activities that are enjoyable, fun, and exciting  are great…but realize that getting Healthy and Fit is NOT ALWAYS going to be a blast…sometimes you just have to show up and push through it(as NIKE says…”just do it”).

7.     7.  Making the financial commitment to join a gym or fitness facility for many is a good way to help you to following through on “showing up” to reach your Health and Fitness goals…but be sure to remember that it’s really about a lifestyle change, and not just a few days the week of working out…attempt to seek out and incorporate small healthier choices in as many areas of your life as you can, including ways to simply “move more” throughout your day.

8.      8. Allow yourself to be important enough to have this time for yourself…knowing that the healthier you are, the more you will have to share with others. And along those same lines...be gentle with yourself...sometimes you won't feel as committed as you do at other times...just keep telling yourself that you deserve and are worth the goals you are reaching!

9.      9. If you are new to fitness or have been away for some time…get some help in the beginning (in my 7 years as a Personal Trainer, I've yet to meet anyone who has been blessed with a "fitness gene").  Investing in a few hours with a Personal Trainer can help get you started on the right track, prevent possible injuries, give you the confidence to show up at the gym knowing what you need to be doing and HOW to do it…and can also help you avoid wasting weeks of struggling with unfamiliar equipment, confusing unrealistic information, and the frustration that can come from working really hard yet not actually seeing the results you want. Remember though, if you hire a trainer…YOU will still have to show up, and do the “work” required to reach your goals, a Trainer can’t do that FOR you! (find a trainer at ACEcertified@ACEfitness.org)

10. 10.  Find a workout buddy…so you can support, encourage, motivate, and commit to each others' success.  Many fitness centers offer a “buddy-board” (if they don't...ask if they could start one) where you can find a match for your fitness level, interests, and time schedule (like a “share-the-ride “board).

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11. 11.  Realize that no matter your age, fitness starting point, or other perceived challenges… someone with those very same issues, challenges, and starting point(s) has already reached those very same goals you are seeking…

12.   visit ACEFitness.org for more tips, ideas, workout videos and articles to help you reach your goals

Bobby Morrow, ACE cPt, CES
National Spokesman for the American Council on Exercise

OKAY...TIME TO GET REAL!

Hi, and here's hoping your Summer is going great!  'Don't know about you, but I'm like'n the touch of "cooler" weather today here in NC!

My certifying agency (The American Council on Exercise) came out with an article this month reconfirming the latest data on recommended amounts of time being active

(exercising/moderate movement)per week per desired results. It also pointed out a few more interestingstatistics...that "33% of Americans never exercise, and 55% never engage in

vigorous activity (CDC2010).  I think it is striking that these numbers very nearly mirror the statistics that show 25-30% of Americans are obese, and another 50% are considered overweight!

Although any activity above and beyond what you are currently doing is a definite step in the right direction, it is recommended that 10-20 minutes moderately challenging (graded on a scale of "1-10", with "1" being "no challenge", and "10" being "all out"...working between a "4" and "6")activity(exercise) 5 or more days a week is the minimum recommended to begin seeing small improvements in general health. 

For greater improvements in Health (reducing risk for heart disease, lowering blood pressure, cholesterol, blood sugar

balancing, greater energy, improved general functioning of the body, etc) a minimum of 30 minutes 5 days per week of moderately challenging activity is recommended.

And for those that are interested in significant body-fat/weight reduction (more than 10 pounds), 60 minutes of

(combined) moderate intensity activity at least 5 days per week is recommended. 

All of us in the "industry" tend to agree that just getting folks moving can be challenging in the beginning.

I liken it to trying to pushing a stalled car across a flat paved parking lot...it takes a lot of effort to get that car moving, but once you have it moving it becomes a bit less challenging to just "keep it moving".  And of course if we let the car slow down, it takes a little more effort to get it started again.  I realize that some are pushing VW's and others are pushing SUV's, but once you've gotten some momentum built up and (you begin to see, and feel 

those great changes that everyone talks about) working for you

it becomes a bit more rewarding to stay in motion.

And to throw in a small doses of reality...if you expect the process to be (or become) "easy" you are simply kidding yourself...

"if it's not challenging, you're not changing"! 

A little more "reality-check" information for those looking to reduce their body-fat% (weight) is

to come to terms with how many extra "calories" your body has stored up for you, so you can start making more realistic choices to take you where you'd rather be. (1) Science has determined that one pound of body-fat is created from a stored excess of 3,500 calories.  

(2) So, if you are, for example, 50 pounds heavier than you'd like to be...your body has stored up a whopping 175,000 excess calories (50X's3,500)!!

Those numbers can be downright scary (and disheartening) at first!  But the first step is to "get real" about

where you are, and also with about how long it's actually going to take to get to where you'd like to be!  Then, start educating yourself on all the ways you can "burn-off" those stored up calories,  by choosing activities that you can work in throughout your day (not just at the gym) that will give you the most "bang for your buck"! For example, doing 10 minutes (straight) of ab crunches will only burn about 50 calories (and will NOT burn those specific calories stored in the belly anyway), but choosing 10 minutes of moderately challenging time on the tread-mill will burn off over 100 calories (the eliptical...even more)!

Be kind to yourself...realize you didn't get where you are over night (and I've yet to find anyone that actually did it on purpose!), and getting back to where you'd like to be won't happen over night either...but let that be okay, it's really all about creating a healthier lifestyle (I know you've heard that before) and letting

your new lifestyle do a lot of the "work" for you!

I've included an additional "page" listing some common activities and the amounts of calories they burn...check 'em out!  If you'll start adding some into your life, you will begin to see a "cumulative" effect taking place that will begin taking you to your Health and Fitness Goals!

Best of Luck!!

Bobby M

"A QUICK-START LESSON IN HEALTHY NUTRITION!"

“Strength…

from the Inside-Out!"

Bobby Morrow's

LifeStyle Fitness

HEALTHY EATING QUICK-START GUIDE

Q: How many calories should I eat each day if I want to lose weight?

A: I recommend you start with approximately 10-12 calories per day for every pound of your goal weight. (Example:  goal weight 150 lbs…1,500-1800 calories…this is your “calorie bank account” for the day! But NEVER allow yourself to drop below 1,200 calories for females, 1,500 for males…your body needs at least that amount just to stay alive!! Also, too few calories will cause your metabolism to slow way down…you don’t want that because that’s what burns calories even when you’re just sitting around! OF COURSE YOU’RE NOT DOING MUCH OF THAT, ARE YOU??) If your energy levels should drop during the day (especially on workout days), that’s a sign you probably need to bump up your calories a bit…I’d start with an additional 100 calories per day until energy droops go away.

Q: How many times a day should I eat?

A: Most recommendations now focus on eating 5-6 times a day (3 regular meals plus 2-3 snacks)…the goal is to never allow yourself to get hungry (two reasons: one… if you are hungry you tend to make less healthy choices, and two…hunger is a signal from your body telling you it’s running low on fuel and thinks it may be “starving” and will soon begin to slow the metabolism in order to hold onto what "fuel" it's already stored (body fat)…and THAT is exactly what we are wanting to avoid!

Q: So, how many calories from my “calorie bank account” should I shoot for in each meal and snack?

A: A simple guide would be to divide your total daily calories by 5 or 6 (the number of “fuelings” you plan for your day)…then divide that number by 2…that would be your “snack” calories…then add that same number back to the original number for your meals…confused?? Here’s and example:  Total daily calories 1,800 divided by 6 equals 300…half of 300 is 150, this is your “snack” calories, add that 150 to your original 300 calories and you get 450 calories and this is for your meals.  3 meals at 450 equals 1,350 plus 3 snacks at 150 equals 450 for a grand total of 1,800 calories per day. Got it? ;o)

Q: Okay, I’ve heard different theories about Proteins, Carbohydrates, and Fats…what would be a healthy balance of these nutrients?

A: Again, generally speaking I would recommend you get about 25% of your calories from lean low-fat Proteins, 50-60% from Healthy Carbohydrates, and only about 20-25% from Healthy Fats and Oils.  Since your body needs all of these nutrients throughout the day (Proteins are the building blocks for every cell in your body…Carbohydrates are basically the “fuel” your body needs to run on, and also provide vitamins, antioxidants, etc…and Healthy Fats really do help keep the body running smoothly as well as many other health benefits)…shoot for this per cent balance in all of your meals and snacks.

Q: I think I’m with you so far…but what the heck IS a Healthy Protein, a Healthy Carbohydrate, and a Healthy Fat??!!!

A: Great question and I hear it ALL the time.  It CAN get pretty complicated, so I’m going to keep it as simple as possible…

Proteins: (remember, about 25% of your total calories)

The majority of our protein sources come primarily from Meats, Dairy Products, Nuts, and Eggs (however, there are also some high quality proteins in many beans, greens, grain sources, and other veggies).

“Healthy(er) Protein” choices are the leaner, lower fat choices  (take time to read food labels and simply try to opt for the next healthiest choice you can make rather than what you would normally select)…for instance 97% fat free lean deli ham instead of southern style country ham,  1%-2% milk instead of whole milk, or low fat cheese (mozzarella.string cheese) instead of full fat cheeses .  If you want a little help picking healthier (leaner, lower fat) proteins you might try this web site: http://calorielab.com/index.html  To KEEP your Proteins Healthy…use Healthy preparation methods…baking, grilling, broiling, or boiling (and even stir-fry with a tiny bit of healthy oil)…KEEP ‘EM OUTA THE GREASE and DON’T BATTER OR BREAD ‘EM!!!

Carbohydrates: (50%-60% of your total calories)

Simply, if you get it from trees, bushes, from the ground or any plant source, (we’re talking about fruits, vegetables, grains, nuts and seeds here folks)…it’s a Carbohydrate! However, food manufacturers tend to over-process these great Carbs when they can, freeze or otherwise attempt to extend their “shelf-life”…so choose “fresh” whenever possible, then frozen!  Also be aware that when they process “grains” they tend to remove many of the healthy parts…so avoid the white breads, white pasta, and white rice… choose  the darker, denser “whole wheat”, “whole grain”, “high fiber” breads,  pastas, and rices.  You can usually pretty much “load up” on most “green” vegetables, but just be cautious again with preparation, baking, steaming, boiling, stir-frying, or fresh are your best choices (DON’T FRY ‘EM!!).  I also recommend, especially in the beginning,  that you try to limit the high-calorie fruits (you know the super-sweet ones you’ll actually eat, like grapes, bananas, peaches, etc, which are mostly just water and sugars)…small amounts are fine, but focus more on denser fruits like apples, pears, etc.  And of course there’s the “potato question”…until you reach the Health Level you want to achieve, I recommend that you stay away from “white potatoes” and opt for sweet potatoes instead.  And for heavens’ sake let’s not forget the great old American standby…CEREAL!!  This one is actually pretty simple…go for the higher fiber, and lower sugar (again no more than 10 grams of sugar per serving) and measure your servings (most are only one cup)…it’s okay to have more than one serving, if that’s in your calorie budget…just make sure you are doing it consciously!

Fats and Oils: (these make up the balance of your calories)

I won’t get too complicated about Fats and Oils, but there are a few things you should be aware of in order to make healthier choices.  The first is that Fat and Oils carry TWICE AS MANY CALORIES as an equal amount of Proteins or Carbohydrates!  Second, your body NEEDS Healthy Fats and Oils…they  help keep your body lubricated and insulated, allow your body to use certain Vitamins and other Nutrients, help eye function, ease inflammation to keep metabolism and immune system healthy and functioning…and Fats compose 60%  of your brain (so if somebody calls you a “fat-head” say thank you!). Healthy Oils used in food preparation and cooking include canola oil, peanut oil, and olive oil… other good sources of healthy fats and oils are avocados; nuts such as almonds, pecans, hazelnuts; and seeds such as pumpkin and sesame. There are also a group of Super Healthy Fats called Omega-3’s…the best sources of Omega-3’s are from fatty fish such as salmon, herring, mackerel, or even anchovies and sardines…if you don’t eat much fish I recommend you invest in a Fish Oil Supplement and take 1,000-2,000 milligrams per day (choose the ones with ZERO cholesterol)the research is still coming in on these Fats, but it’s ALL very positive including reducing Heart Disease, Dementia, Depression, Some Cancers, and some research even indicates they help in weight loss…so you should try to include some of these several times a week (or take a supplement daily)!  And actually FATS are your body’s preferred fuel, that’s why we store our calories that way!  So Fats are definitely NOT our enemy…we just want to select the ones that will give us the most benefit and try not to overuse them…for instance Almonds, Pecans, and Walnuts make GREAT for snacks but are VERY high in calories as just a quarter cup will provide around 150 calories!

I hope you’ve found this information understandable and usable…I’ve tried to keep it condensed down to what I believe are the absolute basics you need to know in order to start making Healthier Choices for yourself and those you care about. There are unlimited resources on the internet that will provide you with more in-depth information…the more you know, the more you can take an active role in your Health, Fitness, and General Well-Being, so take advantage of those!

Bobby Morrow

SOME TIPS AND QUOTES THAT MIGHT BE HELPFUL:

First and Formost...FORGET FAST FOOD!! (It is NOT your Friend!!)

"It's VERY important to plan out your meals (and snacks) in advance...even put together 3 or more
"menu's" for each meal...that way you'll have a plan (as well as some variety)and will less likely wander off course."

“If you always do what you’ve always done, you’ll always get what you’ve always got!!”

“Do I want to feel, look, and be healthier…or do I want that food choice??”

“If you don’t know what’s in it…don’t put it in your mouth!”

(For Now) If it’s fried…don’t eat it!

If it has 10 grams or less of sugar (per serving) in it, use sparingly…if it has MORE than 10 grams of sugar (per serving) in it…leave it alone, and opt for a choice with less useless calories.

For now, drop the “sauces”, “gravies”, etc…unless they are vegetable-based and low-fat (and low-sugar), like a salsa.

NOTE: As a Certified Personal Trainer with over 6 years experience helping 100's of folks on their way to their Health and Fitness Goals, I feel confident to offer the above general nutritional information to you in good faith...however, I always recommend that you check with your Physician before beginning any new Health and Fitness Program.  And if you have problems or concerns related to getting a handle on Nutrition...because it is VERY important, I recommend you check with a Registered Dietitian to help lay out healthy meal plans just for you.

Are you wearing "HIGH-HEEL SNEAKERS"?

LifeStyle Fitness Today

by

Bobby Morrow

A.C.E. Certified Personal Trainer and Corrective Exercise Specialist

The "Corrective Exercise Specialist" studies I've been working on have been intense...but very exciting!

I've learned so much more than the "usual" anatomy, kinesiology, and bio-mechanics of Personal Training.  I've actually learned how it is all tied together and how one malalignment
(structural challenge) can set off a list of ailments along the kinetic chain.

What this means is that just because you are feeling discomfort in your
low-back, for instance, doesn't mean that's where

it's actually originating.  It could actually be starting in your feet, or even in your shoulders!  Really fascinating stuff!!

So to pass on some info that may be helpful right away, let's talk about shoes (feet actually).

I'm as guilty (if not more so) as anyone for purchasing my footwear based primarily on looks and style, and also on the (false) idea that they

are what I "should" be wearing.  I usually choose "running" shoes, and very seldom do any actual running.   If you'll look at the examples below, most "running shoes"
are built with a "high" heel which is designed to help absorb the extra impact of running...and is quite obvious once you look at them.

  What is not so obvious is that most of the more popular (and expensive) brands also have a higher raised arch, again to help absorb the impact of running.

Wearing those shoes when not running, can place our feet in a rolled out position (supinated), and along with the raised heel which shortens the calf muscle
and restricts dorsiflexion (which is our ability to lift our toes to push off when walking) ,  puts us more at risk for ankle injury (due to tension on the calf, and Achilles tendon, etc while tilted outward)...and even more amazingly places us in a position for knee, 

hip, low-back, neck, and even shoulder issues!!  

                     Pronated  (rolled in)         Normal       Supinated (rolled out)

If you are experiencing any symptoms (chronic pain, or long-term soreness) in any of the areas listed above, a good place to start looking could

be at the shoes you wear (your feet)...a chat with your foot doctor,

or Orthopedic Surgeon may be in order. 

 Statistics tell us that the majority of folks actually have feet that are

mildly to excessively pronated (flat feet, rolled inward) which of course

 throws the knee inward and out of alignment, then the hip, low-back, etc.
So, when changing to a lower heeled shoe to take care of the shortened
calf muscles, you may also need to check with your foot Doctor or Orthopedic
Surgeon to receive custom orthotics (arch supports) to support your arches.

I've shown some alternative shoe choices below with less of a raised heel or raise arch, including "cross-trainers",

"tennis shoes" and even "skateboard shoes"...and trust me there are many "stylish" choices out there!

I'm excited about being able to help folks find some relief from

chronic structural issues as well getting fit, trim, and healthy!

If I can be of any help to you, just let me know...and remember

a free consultation is still available!
 

Continued Health, Fitness, and Pain-Free LifeStyle...

BobbyM

(336)425-9755

Below are some typical "Running Shoes"

(check out the "heels" on them):

Next are some "Cross-training" Shoes

(be careful though, many have high heels also):

Now, your basic "tennis shoe":

 

And even "skateboard style shoes" have much less heel
with the sole being even from heel to toe:

Here's a link you may find helpful on picking the best footwear for you:

http://www.everydayhealth.com/fitness/best-athletic-shoe-for-your-workout.aspx?xid=nl_EverydayHealthHeartHealth_20100807