Get Moving For Life Blog
Wellness | Lifestyle | Disability & Injury Management
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posted by Alfred Ball at
In our March Quick Poll we wondered what people thought is the optimal amount of time to hold a stretch if they are trying to gain lasting changes in their flexibility. Many people thought 30-45 seconds was optimal, however Chris and Ann Fredrick in Stretch to Win urge their athletes to stop thinking about the duration and focus more on their breathing and how the stretch feels.
The stretch wave breathing tempo goes from very rapid when warming up down to very slow when focused on restorative stretching. To increase flexibility we need to reach a plastic point in the tissue where it releases and it will stay there. We are trying to actually remold the tissue just like if you were to melt a piece of plastic, reshape it and then let it cool.
How long this takes depends on a number of things including, state of hydration, genetics, age, previous flexibility training, other medical conditions (osteoarthritis, Parkinson's) and how chronic the tightness is. Start with a very slow breath wave, which is 3-5 nice slow-long breaths (maybe longer) and learn to listen (feel) for the release. As you exhale allow your intent to be lengthening; never force a stretch to go further than it wants to on that day.
Labels: fascial stretch therapy, flexibility, quick poll, stretch tips
posted by Alfred Ball at
It is often difficult to predict our performance in athletic events and in business. Remember, we can only predict our own performance -- not our placement. Sometimes we get caught up in gathering more and more information because we think we don't have enough to make a precise or accurate decision to achieve our desired result. Or we get stuck thinking that we don't have any information. Even our gut instinct is going on some information that we have, but may not be entirely aware of. I recently read a book called, How to Measure Anything in Business. In this book, Douglas Hubbard teaches us how to become more confident and more accurate in measurements. He demonstrates that decisions can be made even if we think we don’t have any information (which we actually do if we think about it). This includes "intangibles" which are often thought of as immeasurable. Estimating from one's past performance is often one of the best ways to predict future performance. I have accumulated several years of past performances including the BMO Vancouver Half and Full Marathons, the Sun Run, the Grouse Mountain Run and many Biathlon races to help me figure out how long it might take me to complete the Seek the Peak in July 2010. Other pieces of my puzzle are 2009’s race results for the BMO Grouse Mountain Run (GMR) and Seek the Peak. The winner in my age group (30-39 years old) of the GMR competed in both. Another method is to complete fitness assessments related to your sport. I have past Max VO2 tests and recently completed a Running Blood Lactate Balance Point Test with Nicola Gildersleeve.
Step 1: Gather Information
2009 BMO Grouse Mountain Run (GMR) Alfred 40: 40 min Age-Group Winner (AGW) 31: 31 min 2009 Seek the Peak Stage 3 Time AGW of GMR 38:16 min AGW of GMR Total Seek the Peak Time 1:36:59 2010 Lactate Balance Point: 170 bpm at 7.00 miles per hour 1999 Max VO2: 69 ml/min/kg according to a bike with respiratory measurements 2010 Max VO2: Polar Own Zone as of March 1 - 56 ml/min/kg. As of April 10 - 70ml/min/kg
2003 Vancouver Marathon: 4:08:59 2002 Vancouver Half-Marathon: 1:45:54 (approx)
Step 2: Analyze Information
Method A - Performance Percentage = Seek the Peak Pace of GMR AGW / PPGMR x Seek the Peak AGW of GMR = 1:36:59 / (31:18/40:40) = 1:37:00/.77 = 2:06:00 Hrs
Method B - Age Group Winner -
Stage 3 Comparison to Grouse Mountain Run GRPP% x 40:40min = (38:18/31:16) x 40:40 min = 1.23 * 40:40 min = 49:58min Scroll down to the results of Seek the Peak 2009 until 49:58 min for Stage 3 = 2:00:00 Hrs.
Method C - Lactate Balance Point Pace Pace at Lactate Balance Point x 16 km = (60 min / 11.26) x 16 km = 5.32 min/km x 16 km = 85 min Assumption: Somewhere I read that trail runs can be 30-100% slower than road running, which makes physiological sense due to the uphills, downhills and foot placement. Method C = 85 min x 1.30 = 110 = 1:50:00 Hrs
Method D - Lactate Training Book Pace Prediction Lactate Training Book where Lactate Balance Point V4 is 100% which is 10 km and 20km pace 98.8%, assume 16 km pace is 99% of V4 Method D = (5.32 min /km)/.99) x 1.3 x 16 km Method D = 1:52:00 Hrs
Step 3: Interpret Information
I intuitively knew that I could reach a Grouse Grind time of sub 40-minutes. I achieved this on September 10, 2009. (Read the full article about gaining confidence.) This gave me the confidence that if I were to race with my current conditioning, a predicted time for Seek the Peak (2010 Event Info) between 1:52:00 hours and 2:06:00 hours is accurate. These four methods show us that they are within 14 minutes (~10%) of each other. How much more precision do you need to interpret and create a training plan? Sometimes too much information ends up being just data and stops us from taking action. A very easy way to predict your time is to complete the race course during your training, e.g., do it in portions at or near race pace then add them all together. The additional benefits of this are that you will become familiar with the terrain and be more confident on race day.
Resources: Janssen, Peter, Lactate Thershold Training: Human Kinetics 2001 Labels: endurance, heart rate training, hiking, maxV02, predicting performance, tempo
posted by Alfred Ball at
North and West Vancouver are prime destinations for hiking because the mountains are very accessible. Some of our clients live next door to several different trails and enjoy this activity from the spring up until the first snowfall. Knee pain may be experienced while hiking; it can largely be prevented with proper exercise progressions.
Chronic knee pain, not associated with direct trauma such as a fall or twist, is often a result of long-term muscle imbalances. If you are experiencing pain that is either getting worse or not getting any better, have your doctor or physiotherapist assess it. As Kinesiologists, we look at the entire chain of movement. This means watching clients move while doing strength and flexibility tests to discover where muscle imbalances are.
Assessments include overhead squats and single-leg squats. Some things that show up are weak outer hips/tight inner hips, tight hip flexors/weak glutes, weak quadriceps/tight hamstrings and tight calf muscles. When these movements are not completed in a balanced and optimal manner, we first address any muscle tightness or weakness to develop smoother, more functional movement patterns. This is much before any type of loading is done; body weight is often enough.
Areas to focus on are: Quadriceps, Hamstrings, Calves, Glutes and Upper Body. The following are some suggestions. Remember to let joint pain be your guide; be aware of your own limits and start gradually. A little muscle discomfort is a sign that you are challenging your body; it is when you rest the following day that your body adapts. We suggest that anyone unfamiliar with these exercises hire a Kinesiologist or knowledgeable Personal Trainer.
If you are new to weight training or are rehabilitating from an injury, start with the beginner exercises.
Phase I - Isolated Beginner (4 weeks): To fatigue (when form fails), 1-3 sets, 60-second rest between sets or complete as a circuit. 2-3 days per week with one day of rest, e.g., cardio or light physical activity, in between. - Side Lying Leg Raises: Lie on your side. Keep your ribs lifted and your core in neutral. Your hips are stacked on top of each other and your bottom leg is bent. Exhale to lift the top leg up towards ceiling and slightly behind, inhale to lower. Tip: Complete this with your back to a wall. Gently press your heel against the wall while lifting and lowering.
- Clams: Start is the same as above, but with both knees bent and heels touching. Exhale to raise the top knee up, keeping the heels together. Don't rotate hips.
- 4-Point Kneeling or Pointed Dog: Start on your hands and knees; hands under shoulders, knees under hips. Keep your pelvis in neutral and engage your core. Exhale to reach one leg back. Focus on using your buttocks to raise the leg only as far as neutral is maintained. Alternate sides. Bend your arms, placing the forearms on the mat. Lie on a ball if it's difficult for your wrists.
- Shoulder Bridge: Lie on your back with your arms by your side, knees bent, and heels hip-distance apart and slightly in front of the knees. Keeping your spine in neutral, exhale to use your glutes (buttocks) to raise the hips; inhale to relax your glutes and lower. Be aware of any rotation of the pelvis or if the knees are dropping or moving out to the side. Keep legs parallel to each other.
Phase II - Integrated Beginner (4 weeks) 12-15 reps, 1-3 sets, 60-second rest between sets or complete as circuit. 2-3 days per week with one day of rest , e.g., cardio or light physical activity in between. - Stability Ball Wall Squats
- Seated Leg Curls or Lying Leg Curls (single-leg)
- Leg Press (single-leg) - keep legs parallel, finish with a slight bend in leg.
- Standing Calf Raise (body weight)
- Leg Extension (single-leg) - use the thigh, the lift the bar up, finish with slight bend in leg.
- Stiff Leg Deadlift (body weight, use a dowel or broomstick to start)**
- Stationary Lunges or Step-Ups
Progress gradually by adding 5% resistance when the last repetition is easy. Try using 5-lb dumbbells for the step-ups or lunges.
We recommend single-leg because strength imbalances show up. If one side is noticeably stronger, try one set for the stronger side and two to three for the weaker side.
** Many people have difficulty completing the proper hip hinge. Stiff Leg Deadlifts need to be done with the spine straight, and the core engaged. Lifting is done with the hamstrings and glutes. We often see this exercise done incorrectly in the gym. Hire someone to teach you and watch this video of a proper Romanian deadlift.
Hip and thigh strength are important to develop for hiking. The hip drive is used to propel you up the mountain while strong thighs are especially needed to prevent too much loading when going downhill.
There are many progressions from the two phases here. We would be happy to answer any questions as well, just leave a comment below. Anyone in the Vancouver area who wants a personalized program designed by a Lifemoves Kinesiologist, please email us.
Other Knee Post Labels: hiking, injury prevention, joint pain, knee, muscle
posted by Alfred Ball at
As the snow melts away and the green mountainside reveals itself, many are eagerly anticipating hiking the North Shore mountains, including the Grouse Grind. Trail running is also a popular sport these days with races like the Knee Knacker, Seek the Peak, Grouse Grind Mountain Run and the Iron Lung. You don't have to be an elite athlete to start to train so that you can enjoy these outdoor activities in the summer and early fall. Your VO2 max level and your speed at VO2 max are strongly related to your ability to climb those hills for hours at a time without fatiguing. Your VO2 max is a measure of the maximum amount of oxygen you can use in millimeters per minute per kilogram of body weight. Willmore and Costhill (2005, Physiology of Sport and Exercise: 3rd Edition) define VO2 max as, "The highest rate of oxygen consumption attainable during maximal or exhaustive exercise." For the average non-athlete between 30 to 79 years old, VO2 max is 28 to 48 ml/min/kg for men and 20 to 38 ml/min/kg for women. (Click the link to see a more detailed table that includes athletes). What makes hiking more challenging is that without an oxygen pack, you need approximately 21 ml/min/kg of oxygen to sustain the activity. For an unfit 70 year-old male with a VO2 max of 28, this is 75% of his maximum capacity. No wonder walking cross country is tiring when you are unfit. Changes in altitude makes hiking even more challenging since there is an 8 to 11% decrease in VO2 max per 1000m in elevation change above 1600m. For our 70 year-old male, this means he will now be working at 80% of his VO2 max (Click here to read more about acclimatization). Add a 10-pound pack and the oxygen demand jumps to 28 ml/min/kg; this man reaches his maximum capacity before he even starts. This certainly explains why he is out of breath and stopping every five minutes! However, the good news is that the cardio-respiratory system is very responsive and adaptive to appropriate training stimuli. Depending on your training, age and current fitness levels, studies have shown that six weeks to six months of training could increase your VO2 max by 15 to 20%; other studies have shown increases up to 93%. Since VO2 max is relative to body weight, reducing body fat also increases VO2 max. Start by doing some type of cardiovascular activity at 65 to 85% of your approximate maximum heart rate (220 minus your age) for 20 to 30 minutes, three times per week. The fitter you are, the closer to the upper limit you will need to be to have an affect on VO2 max; if you are new to fitness, start at 60 to 65% of your maximum heart rate. If you find walking on the flats easy, find some hills. Remember, you don't need to run. To increase your oxygen demand and heart rate indoors, use the incline on the treadmill and/or start carrying a 5-pound pack. Gradually add 2.5 lbs every two to four weeks to a maximum of 25% of your body weight, or the weight you would be carrying for an overnight trip. For one of our clients, that is 30 lbs. Either fill your backpack or, for the more serious, invest in a more comfortable adjustable weight vest. Using a heart monitor and testing your VO2 max will make your training more accurate and effective. There are many ways to test your VO2 max without a lab (scroll down to evaluations), just make sure that you choose the appropriate test for your fitness level. It takes multiple tests to develop reliability and validity. Pay attention to the difference between multiple tests (every 6-8 weeks) to monitor your training success. We strongly recommend using a Polar heart rate monitor to gauge your training and heart rate response to different terrains and intensities. If you're in the Metro Vancouver area and you want to have your VO2 max tested or develop a more comprehensive and individualized hiking training plan that includes strength and flexibility training, contact Alfred Ball.
Resources: Brian Mac Sport Fitness Advisor Labels: altitude, heart rate training, hiking, maxV02, outdoor sports
posted by Alfred Ball at
 Here are ten easy steps you can take to prevent back injuries during lifting. I thought about them when I was part of a team of over 100 volunteers who were taking down the Biathlon Venue at the Vancouver 2010 Winter Olympics.
My dreams came true this February; I made it to the Olympics. It takes a very large team of dedicated people to put up and take down all the temporary fencing, start/finish line, and course markers range and get the stadium ready to make the Biathlon Venue function for the sport, television and spectators.
I had participated in the Olympics as an Anti-Doping escort for the athletes throughout the games. After my job was done, I heard that the stage crew had plans to take down the range and stadium in an hour and a half -- a sizable task. Volunteers ranged from the fit who were used to manual labour to the unfit who were not used to lifting tasks. Even though I was not part of the stadium or range crew, I stuck around to give everyone an extra set of hands and make a further contribution to the Olympics.
The enthusiasm of the volunteers really struck me. We all bonded together and, unified in our goal, worked really well as a team. Some of things we had to move were awkward wooden scoring tables, v-boards (blue lane course markers) and 6 x 4 feet pieces of wooden fencing which had to be carefully packed and stored in a hut down a hill for future events. While I was participating, I observed that many of the other volunteers didn't seem to know how to lift, push, or pull properly, thus putting themselves at risk for injury. My concern for their well being inspired this list.
Follow these 10 tips to help prevent back injuries.
1. Keep Close: The farther the item that you are lifting is away from your body, the greater the effort and strain that is placed on your back. Change positions so that you are as close as possible to what you are lifting.
2. Bend Your Knees: Always try to use the bigger muscles in your lower-body to do most of the lifting, and keep your spine in a neutral position. Deadlifts and Stiff Leg Deadlifts are great training for this. Seek professional help learn the proper technique.
3. Stay in the Box: To reduce the stress on your body, carry heavier items between your mid-chest and mid-thighs. Use a step-stool or ladder if you need to lift something over your head. This will keep the heavier items close to your body.
4. Use Both Hands: If you can, use both hands when lifting or pushing heavy or awkward items. This splits the load on your spine and engages muscles on both sides of your body.
5. Limit Twist: Rotation of the spine is a natural movement used in many sports and occupations, but if you are not used to twisting that much or have a limited range of motion, it can place you in harm's way. Try to make sure that your body is directly facing whatever you are lifting or pulling.
6. Pivot Hips: If you have to move something from one side to another, shift it by rotating your hips. For example, lift your right heel to pivot your hips if you're moving the item from right to left; lift your left heel if you're going from left to right. Your hips will shift with the object you're moving, reducing the risk of injury.
7. Take Breaks, Change Tasks, Change Positions: Muscle and ligament fatigue is one reason we end up with an injury. Many jobs are highly repetitive -- for example, someone loading warehouse shelves all day or an iron worker bent over in one position for long periods of time. Repetitive motion causes the tissue to fatigue in the same way that bending a twig over and over or simply holding it in a bent position for several minutes will cause it to eventually break.
8. Ask for Help: It is better to distribute the effort between two or three people rather than trying to lift something that is very awkward or too heavy for you. Another option is to use pulleys, a cart or machinery like a winch or a snowmobile rig. Unless you are trained, 45lbs is the maximum weight that the general population should be lifting at one time, to reduce the risk for injuries. 9. Engage the Core: Core strength comes from the ability to activate the proper sequence of muscles for the intensity needed. This creates the appropriate amount of intra-abdominal pressure to stabilize the spine when pushing, pulling, lifting or rotating. The outer muscle layers like the obliques are used for movements like rotation and side-bending. Read Getting to the Core of Reducing Back Pain for more information. 10. Keep the Back Straight: Flexion, extension and rotation are natural ranges of motion for the back. We also have natural curves in our backs. Many people I see have trouble differentiating hip flexion/extension with spine extension/flexion. Stand tall, keep the vertebrae still while tilting your pelvis back and forth like a bowl. It rotates around your femurs (thigh bones). Keep the back straight (with the crown of your head reaching away from the tailbone in a straight line) and in neutral (restoring the natural curves in your spine).
We had chain of people who were about two feet apart handing each other wood blocks for the load out. Other groups pushed the sleds the last few feet after they were dropped off by snowmobiles. To my knowledge, this all happened without injuries.
Keep these tips in mind to reduce your chances of a back injury. If you are recovering from a back injury, or want a Lifemoves Kinesiologist to show you more ways to move properly so you can stay active, please fill out a consultation form or email us at consultations@lifemoves.ca Labels: back pain, injury management, injury prevention, lifting
posted by Alfred Ball at
Statistic show that 80% of us will experience some type of back pain during our lifetime. As Kinesiologists, a large part of our practice is developing programs for clients seeking some type of relief that is non-medicated and exercise based.
Back pain shows up for a number of reasons. At Lifemoves we try to address the root cause by having our clients go through a posture and movement assessment and working together with other health professionals involved in their treatment.
One difficulty I have come across in clients several times this past week is the inability to properly activate the bigger core stabilizers (there are smaller ones between each vertebrae) the pelvic floor, transverse abdominus and multifidus.
These muscles are postural, which means that they should always be turned on at some level to maintain proper posture and spine stability when lifting. They work together in what is called " segmental stabilization." The postural muscles are always active while the phasic or movement based ones, such as obliques and rectus abdominus (the six pack ones), are more on/off.
The first stage of a back pain program is core activation. In this stage, we get the above muscles to fire in the proper manner and sequence without moving the spine (there are other muscles that move the spine, such as when sitting up from bed).
Transverse wraps around the body, much like a corset. Multifidus is the only muscle to cross the pelvis and the sacrum (triangular bone where vertebrae are fused) and attach to the spine. Women know of contracting the pelvic floor as doing kegels or stopping from urinating, and men know by thinking of stepping into waste deep cold water and have their testicles draw up.
All need to "turn on" at the same time to keep the teeter-totter of the pelvis stable and balanced. When all are working properly, the abdomen will be flat instead of hollowed out. If you are hollowed, your spine will be flexed and no longer in neutral.
In clients with back pain, multifidus on one side is often weak and the other side overactive and tight. Place your fingers in your lower spine, glide it to the side until you feel the muscle. Our role through feedback and touching is to re-awaken it. Think of it as as a cable that gently tightens up as it contracts -- when done properly it feels as though it is swelling a little without moving your pelvis.
Start by laying on your back with legs bent, shoulders relaxed. Try to get all three gently tightening as you exhale in a sequence -- pelvic floor, multifidus and transverse -- then release them in the reverse order. One tip is to place a pillow between your legs to get assist the pelvic floor to tighten.
If you want more information and guidance contact Lifemoves today to book your assessment. Labels: back pain, Core, multifidus, pelvic floor, transverse
posted by Alfred Ball at
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