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I am currently sitting in a hotel room, overlooking the Victoria Harbour of the Kowloon district of Hong Kong. I'm the physiotherapist for the Canadian Men's 7's Rugby team and we're here for a tournament. It's 27 degrees, humid, very hazy (read: smoggy) and a thunder shower just rolled in. We're staying right in the heart of downtown as well. This is not a small city. Nor a quiet one. When we arrived at 10pm Monday night the streets were as busy as downtown Vancouver is on a Saturday night! How on earth am I going to be able to run in these conditions?? Have you found yourself away from home...
Hi Mark. You might want to try dealing with the knee pain by getting a more specific diagnosis rather than avoiding squats/pain because the discomfort may eventually creep into your runs (you may have already done this). Knee pain and degeneration are often correlated with quadriceps (front thigh muscle) inhibition/weakness. To correct for this try the following first as double leg squats before progressing to single leg squats: I often suggest to my patients to perfect a ½ or even ¼ squat slowly without any pain prior to trying full (er) squat motions. When I say full squats, I am referring...
The strength exercise that is most similar to running is the Single Leg Squat. The deeper decent of the squat works the key muscles involved in running. The squat also improves the reactive strength and explosive force produced in the leg muscles making the push off quicker after the foot hits the ground. Parm Phangura, 3 time Canadian National Weightlifting Champion www.parmphangura.com explains how single leg squats can be done at home. The Single Leg Squat Stand with your back to a set of stairs. Place the toe of one foot on the lowest step and balance yourself on the other foot. Do a...
Ever suffer from tired, or even burning feet? Have your shoes ever felt like 2 coffins at the end of the day? Chances are that the fascia in your feet is being strained and the key is to treat this problem before it develops into Plantar Fasciitis. Although there are many ways to treat this problem, there is only one Dew Drop Shuffle. How it works. The cold water droplets splashing onto your warm bare feet creates a tonic effect which strengthens the connective tissue or supportive fascia of your feet. The physical movement and weight bearing of shuffling over the grass amplifies this tonic...
It’s been raining horribly around the Lower Mainland these days, but in contrast it’s dumping snow in the mountains…I had a WONDERFUL experience yesterday walking (and running and climbing) up there in all that fresh powder – it was GORGEOUS! The trails are all well-marked on our local mountains, the snow cushions the impact beautifully to give the legs a break, and mentally you'll feel rejuvinated! Variety is the spice of life! Smiles, Lynn Kanuka, SportMedBC's RunWalk Coach . Visit www.everywomanintheworld.com for an inspiring active weekend for women Every Woman Whistler May 22-24th, 2009
Hi all - At this time in the program it's normal to have difficulty with staying motivated... HAVE YOU EVER NOTICED HOW OFTEN WE ARE CAPABLE OF LETTING NEGATIVE IMAGES INTO OUR MIND? THIS CREATES CONFUSION BETWEEN OUR MIND AND OUR BODY. IF WE LISTEN TO THAT LITTLE VOICE INSIDE EACH AND EVERY ONE OF US WE CAN LITERALLY TALK OURSELVES OUT OF DOING SOMETHING THAT IS IMPORTANT FOR US. AN AFFIRMATION CAN HELP US CHANGE PATTERNS OF NEGATIVITY THAT CAN CREATE ROAD BLOCKS TO OUR SUCCESS. SAY THE FOLLOWING LOUD AND PROUD! “I AM OUT-OF-SHAPE!” “I DON’T WANT TO BE FIT!” “I CAN’T DO THIS PROGRAM ANYMORE...
Recent research studying brain tissue from retired NFL players is shedding light on what concussions look like in the brain. Far from being innocuous, invisible injuries as previously thought, concussions confer tremendous brain damage. That damage has a name: chronic traumatic encephalopathy (CTE). Researchers at the Center for the Study of Traumatic Encephalopathy (CSTE), at the Boston University School of Medicine, have recently released a report on a study about the sixth documented case of CTE in former NFL player Tom McHale, who died in 2008 at the age of 45, and the youngest case to...
The Canadian Centre for Ethics in Sport (CCES) is advising Canadian athletes that a doping violation for marijuana or other specified substances is much more likely to result in a suspension and public disclosure of the athlete’s identity under the 2009 Canadian Anti-Doping Program (CADP). In addition to the previous CADP’s requirements, the athlete must now establish that the substance was not intended to mask a performance-enhancing substance, and provide compelling, corroborating evidence from another person regarding the absence of intent to enhance performance. Click here to read the...
"How do we celebrate" is an often overlooked part of a work project outline. In fact after the job is done, many people simply pass on celebrating and move on to what's next. You have put a lot of personal time into the Sun Run Training Program and with a few weeks remaining might even be thinking of organizing some sort of reward for your efforts. Being that today is St. Patrick's Day and most people have made the effort of wearing a bit of green, why not consider wearing an outrageous costume during the Sun Run in celebration of realizing your goal? Many people leave the traditional running...
Training your nutrition is just as important as training your running or walking. Gastrointestinal problems or low energy can ruin your run- you don't have time in your training for that! This week train your race day nutrition and figure out what food combinations are best to fuel YOU for a successful race day! Carbohydrate loading is important to provide your body the extra energy stores it may need for race day, however, it is not essential to carb load like a marathon runner. Eating adequate carbohydrate each day, a high carbohydrate dinner the night before, and taking in proper pre-...

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