The best way to stop muscle wasting is to lift weight and do some form of cardio vascular conditioning.
Which weight lifting exercise are best? They are called complex movements.
Here a list:
Dead lift ( hip hinge)
Pushing movements( push ups and bench press)
Pulling movements( Lat Pull down and Pull ups)
Now you don’t have to be muscle bound to do these movements. However, doing these movements with some weight would help keep the muscle you have and possibly add some muscle.
Now you might be thinking you can’t squat because you may have bad knees or a bad back. Squatting is basically getting out of a chair. So start with that, getting out of chair 10 time is a row. Doing that a few times a day is a great way to start! You will not believe how sore you can get from this routine. Once you have done this for a few weeks move on to some thing harder. Goblet squats are the safest. Start with a light weight and just keep adding weight. It’s that easy.
In this study they found that hip weakness was linked to knee pain. I treat a lot of runners that have knee pain, and most of them have weak hips.
“Women with Patellofemoral Pain Syndrome had 33% lower hip abduction peak strength. They also had significant 70% lower knee extension force steadiness and 60% lower hip abduction force steadiness than pain-free women. Evidence-based treatments aiming at improving force steadiness may be a promising addition to PFP rehabilitation programs.“
Below is a helpful exercise to strengthen your hips. As always, if you need any guidance do not hesitate to call the office!
Ferreira AS et al. Knee and Hip Isometric Force Steadiness Are Impaired in Women With Patellofemoral Pain. J Strength Cond Res. 2019 Jul 22. Link
What happens if you don’t have pain or you are a casual runner that is just looking for a new pair of running shoes?
The research shows that selecting running shoes based on comfort is the best.
The best way to know if they are comfortable is by trying them on and run at least a quarter-mile. If the shoe feels good then that is the right shoe for you! That’s it, pretty easy, right? If the sneaker feels good, that’s the one to buy.
Keep it simple! Your body knows what it needs.
Below is a nice summary of shoe research.
If you missed my other posts on running shoes click here! And if you need help with shoes or running in general please give us a call!
A weak core can increase your chances for lower extremity injury during exercise!
The core is important for your lower back and neck health for sure. It’s also very important for extremity health. If you have been dealing with an arm or leg injury (extremity) that has not been getting better with treatment, it might be good to add in some core exercise to improve outcomes.
Take Home Message from the study: A college freshman with dynamic postural control limb imbalances, decreased hip extension strength, or decreased core muscle endurance during bridging exercises is more likely to develop a lower extremity overuse injury.