Stay Limber: Stretch That Achilles!

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The Achilles Tendon is often overlooked during a stretching regimen. Did you know that the achilles is the longest tendon in the body, measuring 6 inches in length, and that incorporating a regular achilles stretching routine into your fitness regimen could significantly help to improve your lower leg strength and overall health? I’m going to share some simple stretches and tell you a little about some of the benefits of stretching your achilles, and after reading, I hope you will stretch them regularly! Why stretch your achilles? Improve lower leg flexibility Improve leg circulation Prevent/reduce chance of injury Before beginning your stretches, it is important to warm up. You never want to stretch “cold” muscles or tendons. To warm up …

8 Tips For Getting The Maximum Benefits Of Walking

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Walking from place to place is the most natural thing we do. It’s a necessity of life, but can also be an upbeat way to reinvigorate your body and provide inner peace. If you haven’t been exercising lately–or ever–then simple walking is an easy and inexpensive way to improve your health, start getting fit, and possibly drop a few unwanted pounds in the process. Experts say that the key to getting the most out of a walking routine is consistency. To ensure you’re getting all the benefits of walking possible, follow these 8 easy tips: #1. Walk at Least 30 Minutes a Day The U.S. Centers for Disease Control and Prevention says that all you need to do is move your body 30 minutes …

GET SET TO GARDEN

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Plant and Rake Without the Ache Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how. The right moves Use the right moves to lighten the load on your back. Kneel, don’t bend, to plant. Change your body position often. Take frequent breaks. Alternate between light and heavy chores. Drink lots of water. And most importantly, loosen-up before you start out. Warm up Before you begin any physical activity, warming up is a key factor in preventing injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your …

Your Feet and Fitness: No Equipment Needed, Just Keep on Walking

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Look after your feet and they will walk you to great health. If you are looking to get fitter and healthier, why not undertake an activity that comes naturally to us all. Walking is good for you, free and can fit around even the busiest lifestyle. Below are a number of resources to inspire and guide you to greater fitness through walking. Benefits of walking Walking is good for you and if done at a brisk pace for regular exercise it helps condition your body and improve overall cardiovascular health in the same way running and jogging do. But compared with running, walking carries a significantly lower risk of injury, it reduces stress and gives you time to clear your …

Snow Shovelling – Lift Light to Shovel Right

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  Snow Shovelling Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shovelling is often to blame. But shovelling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how: Before You Start Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer. Dress in several layers so you can remove a layer as you get warm. Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and …

When is it time to replace your Orthotic or Insole?

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Once you are turned on to the joys and comfort of adopting orthotics in your shoes you will probably wonder why it took this long to take advantage of this simple way to improve the quality of your life and protect your feet. The next question is how long do orthotics last and when should they be swapped out for a fresh pair. While there is no strict timeline, the vitality of your orthotic really comes down to two simple things: how you feel and if your shoes are worn out. If you start to experience the same discomfort you had without your orthotic, then it’s time to get a replacement. Also it’s a good time to re-evaluate your foot …

Common Running Injuries

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Plantar fasciitis (arch pain) — Arch pain is often caused by frequent stress on the plantar aspect, or bottom of the foot. When the plantar fascia, a supportive, fibrous band of tissue running from the heel to the ball of the foot, becomes injured, pain on the bottom of the foot results. Forefoot and rear foot instability, with excessive pronation, may result in plantar fasciitis. Overtraining may contribute. If pain persists visit your sports podiatrist. Heel spurs — Heel spur syndrome, related to plantar fasciitis, occurs after calcium deposits build up on the underside of the heel bone. Heel spurs form gradually over many months. Both plantar fasciitis and heel spurs can be avoided by a proper warm-up that includes stretching the …

FIVE HEALTH HACKS FOR PAIN RELIEF

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Let’s face it. Between dropping the kids off to soccer practice and being swamped with work assignments, it can be difficult to find time to manage lingering aches and pain. If you’d like to avoid a trip to the doctor’s office or spending money on workout equipment, here is a low cost approach to solving discomfort using items lying around your house. Golf Balls It turns out that these petite dimpled balls can be used for more than a game-winning putt. Just roll the ball under your foot while seated to help relieve tension in sore feet. Tennis Balls Standing against a wall, place a tennis ball between your back and the wall. Slowly move up and down or side …

YES, TEXTING CAN LEAD TO NECK PAIN

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As you read this article, more than likely on your phone or tablet, take a moment to notice your posture. There’s a good chance that your back is hunched, your head is tilted forward and your shoulders are rounded. Many of us spend a large portion of our day looking at a screen as we text friends, scroll through social media and respond to emails. Be sure to keep an eye on your posture during these activities. Your back and neck will thank you. Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine? A 2014 study in Surgical Technology International showed that even a 15-degree head …

YOUR WHOLE WORLD IS ON YOUR SHOULDERS

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  A study in the Journal of Orthopaedics reported that 50-90% of pregnant women will likely experience lower back pain. This pain may persist after giving birth if you don’t take action. Keep your back healthy at home Here are some ways to reduce the risk of back and neck pain: Lighten your load Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles. Stretch your body While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back. Feed comfortably When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow. Keep your baby close Don’t stretch your arms out – bring your baby close to your chest …