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

What to do for a sprained foot?

No injury or person is identical. So anytime we have an injury, we need to treat it uniquely. That being said, there are some general tools that can help. This post will offer some tools to get started if you ever sprain your foot. A sprain is a stretching or tearing of a ligament. A strain is a stretching or tearing of a muscle or a tendon. But it is always recommended that you talk to your doctor. You want to make sure you are dealing with a sprain and not something else.

Tools for Healing

• Experiment with ice or heat. Ice will help reduce inflammation, but heat will help bring blood to the area, which will promote healing. If one seems to cause aggravation, try the other. I’m a lover of ice—the sooner the better and multiple times throughout the day.

• Massage the area. Immediately upon spraining something, a specific area may be tender to the touch. Do not feel like you have to rub that area, but try to massage as close the area in pain as possible without causing pain. You can rub the sole of the foot or the ankle. Never create pain, but rub what you […]

What to do for a sprained foot?2018-11-07T10:32:45-04:00

Wrist Pain When Exercising

If your writs don’t hurt you may take for granted how much they are supporting you on an exercise like sidebends.

Our fingers do not have any muscles.  They move like puppets on a string via tendons connected to the muscles of the hand and forearm.  That means we need flexible, strong, mobile wrists so that our fingers can maintain all their movements.  The opposable thumbs we love so much would be less useful without a tendon running off a muscle down through our wrist.  Whether our wrists are tight or weak, it can cause wrist pain when we do exercises that rely on the wrists.  This includes plank, push-ups, tricep dips, holding weights, or supporting your body weight in any way.  If the wrists are getting in the way, it can drastically limit our upper body work.

Injuries or carpel tunnel make people think of their wrists, but otherwise, unlike six pack abs, most people are not looking to tone their wrists.  This becomes a problem if you go to do an exercise and your wrists get in the way because they are weak or feel strained when you put your […]

Wrist Pain When Exercising2018-03-21T15:42:56-04:00

Menstrual cramps or gas

This is my mom. The woman who created the chicken walk.

If you ever asked me if I knew the difference between menstrual cramps or gas, I would have definitively said, “Yes.”  With that opening line, you probably realize that this blog may come with a little TMI.  I’m going to talk about my bowels more than you may care to know about.  I’ll try to make the process at least mildly entertaining.  But if you don’t have any menstrual or bowel trouble you’ve been trying to sort out, you can feel free to skip this one.  However, if you have ever confused menstrual cramps for gas, keep reading.

Menstrual Cramps or Gas

I’m familiar with gas pain.  As a kid if you had gas pain in our house my mom would make you get up and move.  She called it the chicken walk.  You would make big, exaggerated movements and get your knees up really high, practically pulling one knee up toward one shoulder and then repeating on the other side as you strutted around the room. If you weren’t doubled over in pain from gas cramps it would have been […]

Menstrual cramps or gas2019-07-31T20:45:46-04:00

Could My Bed Cause Back Pain?

A made bed in our house is a very rare occurrence. A made bed in our house is a very rare occurrence.

No matter how old you are, when your back hurts you feel ninety.  Joe Pilates said, “If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.”  I don’t normally suffer from back pain, but a few years ago, I had an ache in my low back that wouldn’t go away.  Nothing calmed it.  This was especially frustrating since I teach Pilates and I pride myself on knowing what is going on in my own body.  I understand a lot about what causes pain and how movement can help unravel it.  I stretched, massaged it, and did exercises.  They were the right things to do, but nothing helped for a prolonged period.  Nothing stopped the chronic pain.

I’d been dealing with the problem for a couple months when I went to visit my best friend Julie in Chicago.  Before my arrival, she mentioned taking a bike ride or doing a program that was like P90x.  I told her that was […]

Could My Bed Cause Back Pain?2018-02-14T16:52:02-04:00