Lunge Form: How to do a lunge properly

Often people are afraid to do lunges or squats.  They think those moves hurt their knees—either their experience is that it hurts the knees when they do them or they have been told those moves are bad for knees.  The only problem with that is that in order to move throughout our day we need to be able to do a lunge and a squat.  It’s not the lunge that is the problem.  It is the lunge form.  

Lunges enable us to get up and down off the floor.  Squats get us on the toilet.  A cross between a lunge and a squat enables us to get into the car.  These are movements our body is doing whether we fear them or not.  How do we resolve the question of whether or not we should be doing lunges? The answer: Learn how to do a lunge properly without hurting the knee.

Proper Lunge Form Tips

The video below will demonstrate and talk you though how to do a lunge safely, but before you start, here are some key factors to consider:

What […]

Lunge Form: How to do a lunge properly2019-05-10T14:13:27-04:00

Travel Workout: Moving in Small Spaces

Plank in Bryce Canyon

Traveling is one of my favorite ways to spend time.  But with the adventure of seeing the world comes a lot of small, confining spaces that force you into a seated position for hours on end.  When you need to fly, drive, hop on a train, or find yourselves in a dirigible, how can you keep moving in tiny spaces?

Tips for Moving in Small Spaces

·        Stop Caring:

I think a key factor in moving is not to worry about what other people think.  When you travel whether you pull over at a gas station, find a corner of a busy airport, or head to the back of the plane to stretch, people are going to see you doing something most people don’t do.  I always tell myself that I’m going to feel better than all the folks just sitting there.  That’s how I get over it.  

·        […]

Travel Workout: Moving in Small Spaces2019-04-25T17:45:26-04:00

Bunion Pain Relief

Ouch!  Looking for some bunion pain relief?  A bunion is a deformation of the big toe joint.  If you’ve got one, you’ll notice a boney protrusion at the base of your big to and your big toe will point in squishing all your littler toes.  Genetics and footwear can lead to or worsen bunions, which are more common in women. 

Aside: If you develop a bunion at your pinkie toe, it’s called a bunionette, which sounds SOOO much cuter than a bunion. 

Finding Relief

Ditch the Heels Ladies (and men):

Nearly every pair of shoes you purchase (unless they are minimalist shoes) has a slight or drastic heel lift.  The higher the heel lift, the more pressure on that bunion.  So stick to shoes with a lower heel.  Often men’s shoes have a slight heal lift too. 

Traction

I have a bunion, and I find relief when I gently pull on my big toe trying to create a little space between the toe and foot.  It […]

Bunion Pain Relief2019-03-15T17:29:21-04:00

Pain in the Bottom of My Foot

You have a band of fascia that might be causing pain in the bottom of your foot. It’s known as your plantar fascia (usually it is the only type of fascia that anyone has heard about). When it is inflamed and you experience pain that is known as plantar fasciitis (PLANTAR FASCIITIS ). The good news is, at least in my experience, this is not a permanent state of pain.

Though you might have to do some maintenance to keep the pain away, most people with PLANTAR FASCIITIS are able to return to a normal life without pain at every step.

So What Can You Do?

The key to relieving plantar fascia pain is to stretch all the related muscles. This includes both calf muscles and the hamstrings. That’s right, tight hamstrings are strongly linked to plantar fasciitis.
Also, you can do self message on the foot or roll the foot on a soft ball. You don’t have to combat pain with agony, so if a tennis ball hurts, there is no need to use an object that firm.

Stretch What?

There are three muscles to focus on stretching when you have PLANTAR FASCIITIS .

Stretch the Calf

When […]

Pain in the Bottom of My Foot2019-03-15T13:25:03-04:00

Rest and relaxation

Sometimes I feel like I’m racing through life, making lists that there is never time to complete. When I was growing up, my family would spend a week at beach. We did nothing except read, sun bathe, lick ice cream cones, watch movies, and walk along the seashore. Nowadays I struggle to imagine enjoying a vacation with so much downtime. I find relaxing difficult. But there is something wrong with that.

I find myself and see so many people I know hustling—for work, for family and the kids, to fit in things they enjoy. It is hard to feel present in an endless race against time. Breaks seem few and far between. Got a terrible head cold? Pop a pill and head into work because life must go on. This is not a judgement. I’m not better. But I want to be. I want to kick my feet up and chillax without worry about what I should be doing. We view injury, fatigue, and illness as a weakness. Surely, all of those things inhibit us for a time, but since we no longer live in the wild, I’m not sure they make us weak any longer. How we handle them might […]

Rest and relaxation2019-03-04T18:18:26-04:00