Study finds sit-ups don’t do much for your abs and can be a strain on your back.

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Knee cap pain (patellofemoral pain syndrome)  is the most common cause of knee pain in runners.  (James, S.L., et al, 1978).  The patella is the proper term for the “knee cap”.  Overusing the knee can soften of the cartilage line on the under-surface of the patella and weaken the quadriceps muscle that move the patella over the knee joint. While recovering from such a condition, it is important to increase quadriceps and hamstrings muscle endurance of the affected leg.  Strengthening the last 30 degrees of knee straightening (extension) endurance in the quadriceps is especially important!

One of the major symptoms of patellofemoral pain syndrome (chondromalacia patellae)  is difficulty climbing or descending stairs, or walking down a hill (Malek & Malgine, 1981).   While stair-climbing may be difficult, due to pain, controlled retraining of the quadriceps muscle will help restore the full ability to climb and descend stairs, plus help stimulate the regeneration of normal cartilage on the patella (Palmoski, et al, 1980).  A training routine for increasing muscle endurance to the knee must be accomplished without provoking sharp pains, as this would negate any strengthening effect.   Traditionally knee muscle strengthening programs suggest using ankle weights to stress the quadriceps, the following program aims at using a more functional activity for increasing the endurance and, not necessarily the size or bulk of the muscles.  The following routine consists of doing isotonic concentric and eccentric step-up/step-down exercises for the knees. This activity also positively  stresses the hamstrings and buttock muscles.  Research by McKenzie, et al indicate that good foot alignment such as what foot orthotics provide, plus core stability training for the buttock muscles improves the effects of muscle endurance training programs.   Lower extremity kinematics of females with patellofemoral pain syndrome while stair stepping. J Orthop Sports Phys Ther. 2010 Oct;40(10):625-32.

To begin:

1. Get a 4 to 6 inch (10–15 cm) thick block of wood (or other firm material, such as a phone book).  A taller person will require a thicker block, while a shorter person should use a thinner block.  The knee should be at an angle of 30 degrees or less when one foot is on the block while the other heel touches the floor.
2. On the first day, do a continuous series of step-ups on both the normal and affected legs to determine the maximum number of step-ups you can accomplish per leg.  the Maximum number on the weaker leg will be called MAX.
3. The PLAN is to do this exercise routine on ALTERNATE days.
4. ENDURANCE = 60-80 % of MAX for any muscle tested.

The AIM of this particular program is to do three sets of 70% MAX per exercise session.  When starting program, completing three full sets of 70% may be difficult, therefore, do as many repetitions as are comfortable during any given set.

Because a muscle responds to strengthening based on the speed and the degree of joint bending/unbending, it is advisable to do each exercise set at a different speed (rate).

If there is increased discomfort upon completion of an exercise session, apply an ice pack over the knee, using a package of frozen peas, for no more than 10-15 minutes.

PROGESSION

1. Increase the routine to a daily session.
2. Increase the block height, eventually using a standard stair height.
3. Increase your 70% MAX, remembering that too many repetitions can lead to further overuse.

ADJUNCT EXERCISES

1. 5-10 minutes of stationary bicycling at a constant speed.
2. Rotational core training on pivoting disc using the Mastermoves Core Training Program (http://mastermoves.com/fred.html)
3. Swimming with a paddleboard.
4. Elliptical trainer in “Hill climbing” mode
5. Physio Ball core stability exercises for the hips and pelvis.
6. Variations on the yoga “plank” exercises for core training of the lower body.

Fred Samorodin, RPT

I just received this flyer insert from Shoppers Drug Mart concerning antioxidant supplements and their benefits to our immune system.  As I can offer some great antioxidant solutions to you, have a read and get in touch. 604-732-6323 Fred

“Are you envious of your friends and co-workers who never seem to get sick?  The ones glowing with good health while everyone around them is sneezing, snifflying and coughing.  Studies show that people who resist infections do so because they take steops to boost (or modulate) their immune system.

The human body is continuously using oxygen to stay alive.  This oxygen use produces free radicals, which are damaging compounds that impair immune function and increase the risk of heart disease, cancer and other chronic diseases.  Your body naturally combats free radicals with help from antioxidants found in fruits and vegetables.

The problem arises when free radicals outnumber antioxidants.  A variety of factors promote free radical formation.  Cigarette smoke, alcohol, pesticides, pollutants, preservatives, stgress and an unhealthy diet have increased the number of Canadians with high levels of free radicals. This leads to an increase in colds, flus, and chronic diseases.

Antioxidant supplements boost your immune function and protect your body from harmful free radicals.  Look for supplements sthat contain standardized ingredients.l  This is ijportant because antioxidants can be destroyed when fruit or tea leaves are processed.  If the ingredients are not standardized you may not be getting enough active antioxidants.  Key antioxidants that can strengthen and support your immune system include green tea, acai berry, selenium and grape seed extract. ”

Fred Samorodin

Remember supplements don’t make up for an unhealthy diet or lack of exercise, but are an additional step to keep you and your family healthy.

TRAVEL TIPS

• Try traveling with a simple, rubber door-stop. It can stop intruders in their tracks. It’s inexpensive, light to pack and gives you the peace of mind to sleep well. The main door to your room usually has a good lock and peephole; some also supply a bar chain. But, if there is an adjoining room, that door usually has a fairly flimsy lock. The doorstop is especially useful in those situations.
• Try taping a foot-long piece of duct tape around a pencil to stick in your bag. It can fix so many things. If a strap on a sandal snaps or a purse handle breaks, it is duct tape to the rescue!
• Store all liquid products like shampoo, hairspray, etc. in zip lock baggies when packing. Many of these items can explode easily (some may explode from the high altitudes of flying) and the baggies will protect your other items.
• Foot problems are a painful part of the frequent-flyer lifestyle. Long hours of walking in airports, through convention halls or on uneven surfaces can lead to blisters. Band-aids often slip off toes and heels, so try packing thin moleskin instead. Buy the soft self-adhesive sheets at a grocery or drugstore, cut them into small squares and keep them in your purse or briefcase. If your shoe starts to rub, cover the area right away before it turns into a nasty blister.
• Make at least 2 photocopies of each and every travel document that you have: Driver’s License; itinerary, passport, etc. Give one set to a family member at home and keep one set in your purse or bag (separate from the originals). This is in case your originals are lost or stolen.
• If you are visiting a theme park/amusement park and you plan on riding the water attractions, pack extra dry socks for the family in a large zip lock bag. You can switch out the wet socks for the dry ones after riding.
• Bring a small flashlight. You never know when you’ll suddenly be “in the dark” and find yourself in unfamiliar surroundings. At night, keep your flashlight by your bed. A headlamp flashlight frees the hands for other actions as well.
• Do not flash your passport in public. Discreetly show important documents to officials only.
• Always bring a pair of flip flops (or thongs), or surf slippers. You never know when you may need some temporary “shower shoes.”
•  
• Take an inflatable travel pillow: when in flight, place the pillow under your chin to support your head if you nod asleep.  At your destination, place the pillow inside the pillow slip with “Mickey Mouse’s ears” pointing to the top of your head—you have just created a temporary contour pillow!