Health Blog

A healthy body and a sound mind

Help for Bow-Legged Runners

Bowlegged runners face a challenge that no runner wants to face — chronic leg pain. Still, there are people who choose to brave the pain and continue running as their form of exercise. For those looking for a manageable way to correct or alleviate some of the stress bowlegged running puts on their joints, here are a few tips to consider.

Determine severity

As bowleggedness is a problem you can see, you probably already know if you have it. If you are uncertain, you could have a friend watch your running stride or watch it in front of a mirror. Minor bowing is not uncommon and could be managed on your own, but severe bowing of the legs is not. See a doctor to check the alignment of your legs and determine your situation.

Corrective measures

Slightly bowlegged runners have a few options when it comes to their workout. Running is a high-impact exercise; to lessen the pain and reduce the impact on your body, slow down. Also, avoid running on banked surfaces as this will only worsen the bow in your legs. Running bowlegged puts stress on your iliotibial—or IT— band. To avoid this problem, you can do exercises to strengthen your core and hips. If you are in pain, doing an ice massage after a run will soothe your aching legs.

Stretch and strengthen

With bowleggedness, your inner thighs and glute muscles are weakened. Doing reps on an adductor machine will target and strengthen these areas. If you don’t have access to one of these machines, do leg lifts. Lie on your right side with your head on your palm. Bend your left leg and put your left foot flat on the floor in front of your right leg. Lift your right leg slowly about three inches off the ground and then lower. Continue to do this until it burns and then try it on your left. This exercise may be difficult due to extreme weakness in your legs, so go slowly the first time.

While the inner thighs are weak, your outer thighs will be tight. You can stand with your right foot in front of your left and bend down and to the right to stretch out the muscle—switch your feet and lean to the left to work the other side. For another stretch, lie on the floor with your arms straight out. Lift your right leg, bending it to a 90-degree angle. Rotate your torso and pull your bent leg towards the floor with your left hand to feel the stretch.

Consult your doctor

Fixing a bowlegged problem can sometimes be as easy as buying the right running shoes and doing a little extra stretching. Regardless of whether you feel you can solve the issue on your own, consulting a doctor is always recommended. A medical professional can provide you with a proper evaluation to correct your problem and advise you on exercises that won’t hurt you in the future.

Running with bow legs is possible, but not to be done without preparation. Strengthening your body in the right ways and preparing your feet with the proper shoes will give yourself the best chance at a successful run. You don’t want to have trouble moving when you are older, so take the proper preventitive steps today.

Originally posted on February 6, 2013 @ 11:30 pm

Proper Sitting Position Equals Pain-Free Work

It’s a reality that more and more people, especially women, prefer to work at home today. It’s the most convenient work setup for them because of the many benefits to be gained – no travel costs, no need to dress up and one can take breaks whenever she wants.

Some operate a business online in the comforts of their home while the others are employed and work for a company on a home-based position. Normally, they set up their own equipment (computers, printers and telephones) and work in the different areas of their home which they find most comfortable. For most people, however, having a fixed desk in a separate room helps keep their focus on their business and office tasks.

The sad thing is that those who use their computer every day often complain about body aches particularly in the back and in their arms. These health issues usually arise from poor posture while sitting for long hours. Even those who are in the office also encounter this problem.

Posture

If buying an ergonomic chair is not within your budget, there’s are simple and cost effective ways to make sitting at the desk free from stress and body pain.

Monitor – This has to be at eye level if possible. Use several books or a stand to increase the height of your monitor. Looking downwards affects the scalene muscles at the front of your neck.

Keyboard and mouse – These two should be positioned away from you to let your arms rest on the desk.

Hands – Your hands need to be at a 90 degree-angle. This will allow the muscles around your forearms and elbows to relax.

Seat – When sitting, make sure your back touches the back of the seat so you can sit straight and not slouch. This also helps relax your back muscles.

Feet and legs – Your feet should be flat on the floor and not positioned under the seat. You may use a stool if your feet don’t reach the floor. As for the knees, they should be at right angles positioned in front of you.

Keep these tips in mind all the time or better yet, put a post-it note on your desk or your computer monitor to remind you.

Photo via thedailyjog

Originally posted on February 5, 2013 @ 11:43 am

Exercise in the Morning Provides More Benefits

exercising
There are very good reasons why we should exercise in the morning. Experts agree the first part of the day is the best time to do some physical fitness activities.

Firstly, a person has much willpower when he or she starts his day. Whereas if one decides to workout at night, he or she may no longer have the stamina because of the stress and workload during the day.

Secondly, research has shown that people won’t be tempted to munch on those sweet treats after a morning exercise. It’s not true that working out will make you hungry.

Thirdly, a morning fitness regime can boost one’s mood and confidence and research from the University of Vermont shows this positive mood effect can last up to 12 hours. For this reason, there’s a good chance the sunshine you bring can influence other people.
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Originally posted on January 5, 2013 @ 2:13 pm

Why Stretching is So Important

Whenever you start any exercise routine, fitness instructors would always tell you to do some stretching first. This is a basic step regardless of how simple or intense your exercise would be.

In fact even if you’re not going to engage in any physical fitness activity but just want to relax and take off the aches from your body, doing some simple stretching exercises can already be a big help.

So why is stretching very important to the body? What does it do and how does it help improve the body?

As people grow old, the muscles normally tighten and thereby limit the range of movements that we can do. If they are not loosened or relaxed, a person may find it difficult to perform his usual tasks and activities.
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Originally posted on November 20, 2012 @ 11:05 am