Do you want to feel lighter and more free when you run? Then you need to ask yourself, do you know where the front of your ankle joint is? Find the tibiotalar joint labeled ankle in the picture below. This is the front of your ankle. Notice how in the picture on the right, the soft tissue that covers that area is being displayed. All those tendons are what you see pop off your foot and ankle when you bring your toes and foot towards your shin (dorsiflexion).
If you want to be able to run lighter, you need to be able to feel softness in this area and learn how to release the muscles and tendons along the front of the ankle joint when you walk and run.
Take a look at the trailing leg of each of the elite runners above. They are each about to start swinging their back leg forward by flexing the knee and hip. At this moment, you can see how the first thing they have to release before swinging the leg forward, is the front of their right ankle. They have moved into a more pointed foot position not by pushing with their toes into the ground but by releasing the front of the ankle.
Buteyko Breathing Method
The goal of this breathing method is to affect not only the muscles in the body, but also the physiology of the body. While this breathing technique will produce relaxation and energy, it is important to remember that the fundamental concept is to limit your breath. If you would like to understand more about the physiology of this technique, you can start here: http://www.buteyko.co.uk/.
While it is best to do focused sessions of 15-20 minutes to help recalibrate your natural breathing rhythm, we find that any amount of this breath work will begin to improve your overall health.
How to Perform the Exercises:
All breathing should be done through the nose with mouth closed at all times. The mouth is for eating and the nose is for breathing. Focus on taking the smallest and most silent breath possible. Ultimately your breathing should be unnoticeable.
1. Begin by gently exhaling with little to no force. Don’t try to squeeze any air out, just let yourself deflate. If you exhale too far, you will feel your abdominal muscles contract to push extra air out, this is too much effort. Only release the air until you reach a natural resting state
More than 1 million patients undergo total knee or hip replacement surgeries each year in the US and numbers continue to climb. The trend might be easily explained by an increasing number of elderly people, but reports are showing that there is a growing trend for younger patients to opt for surgery.
No matter how old you are when you go for surgery, one thing is certain: you will feel pain.
For most patients this is not a new sensation. The majority of patients seek joint replacement surgery because they have been living with pain for extended periods of time. It is easy to think that surgery is a quick fix and in some ways it is. The new joint is ready to function immediately and many patients are beginning their physical therapy rehabilitation on the same day as their surgery. But what most people do not expect is how much recovery it will take to overcome the damage caused by the surgery.
The nature of joint replacement surgery involves deep penetration into the body that requires tissue cutting, splinting, stretching, stapling, nerve severing, and bone scraping/removal to name a few. Having a clear understanding of what you are getting into, and how much pain to expect following the surgery, will help you recover quicker and help you manage post-operative pain more effectively.
When you decide to go to a physical therapist, you have taken the first step toward feeling better. Admitting you need help with your body from a professional is a big decision — but then what?
You ask Google who the best therapist is. You turn to friends and family for suggestions. Maybe you even call a few places to see if your insurance covers treatment there. Sooner or later you find the great divide in our healthcare system. Do I stay in network or do I go out of network?
When most people hear “out of network” there is a cringe response followed by dollar signs fading into the distance. This gut reaction exists because information on how insurance companies can dictate your treatment is largely swept under the carpet, leaving the consumer undereducated and under-served.