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Reinforce the Lower Extremity

Reinforce the Lower Extremity

After the reset phase, the next step of rehabilitation is to reinforce the joint segment. Through a combination of corrective exercise, and conservative lifestyle modifications, the reinforce phase is focused on to maximizing the neuromuscular activation of the surrounding musculature to increase stability, which increases the amount of force the joint segment can generate (Cook, 2013). The goal is to increase the speed of muscle contraction and the motor output of the muscl

Resetting the hip

Resetting the hip

The purpose of the reset stage in the rehabilitation process, is to increase motor control or mobility of the joint structure through passive techniques like joint mobilizations, foam rolling, or stretches that positively impact the neuromuscular support around the joint (Cook, 2013). Joints that need mobility in the lower extremity include the ankle and hip. The hip becomes immobile when the prolonged inactivity causes the glutes to weaken, and the hip flexors to become do

Balance Carbs and Fat for Optimal Health

Balance Carbs and Fat for Optimal Health

Many popular diets lessen the total amount of a macronutrient, to decrease the total number of kilocalories, leading to weight loss. Fat is the nutrient that is usually cut. This is a flawed approach as carbohydrates, proteins and fats perform different functions and are needed in different amounts. Fat is used by the body as long term energy reserve during starvation sites, as protection for the organs, as insulation during cold temperatures, as components of cell membranes

Antioxidant Supplements are Unnecessary for Most People

Antioxidant Supplements are Unnecessary for Most People

Some believe supplemental antioxidants, like vitamin C and vitamin E, can enhance adaptation to exercise. On the surface, this makes sense. Physical exercise creates reactive oxygen species (ROS), a signaling pathway important biological and physical adaptations to training (Mankowski, Anton, Buford, & Leeuwenburgh, 2015). Overproduction of ROS, can cause cellular damage through ROS interfering with the phospholipid bilayer of the cell membrane (McBride & Kraemer, 1999) Vi

Some thoughts on CrossFit

CrossFit is a very prominent fitness trend that continues to grow in popularity. CrossFit workouts of the day include exercises with high power outputs, multi-joint compound exercises, gymnastic bodyweight moves, and minimal rest periods (Smith, Sommer, Starkoff, & Devor, 2013). I conceptualize CrossFit as a sport and not as a progressive exercise training program. CrossFit is an intense physical activity, that has helped some people improve their function and health, but it

Increase Percentage of Protein Intake to Improve Body Composition

Increase Percentage of Protein Intake to Improve Body Composition

As the summer season approaches, many people will become more interested in losing weight and improving their body composition. Increasing protein consumption, compared to other macronutrients, while decreasing total caloric intake, may be a viable strategy to help people decrease their body weight and improve their body composition. Paddon-Jones, Westman, Mattes, Astrup, and Westerterp-Plantenga (2008), highlight three main reasons moderately increasing protein intake may fa

Treating Dysfunction of the Shoulder

Treating Dysfunction of the Shoulder

Two muscles that directly affect each other are the upper trapezius, which is prone to tightness, and the serratus anterior, which is prone to lengthening. Dysfunction in these muscles sometimes leads to a shoulder impingement. Anatomy: The upper trapezius is the most superior portion of the trapezius muscle. Put together, the right and left trapezius form a trapezoid hence the name. The whole trapezius is superficial covers the posterior of the neck and the superior aspect

Cons of Intermittent Fasting

Cons of Intermittent Fasting

Intermittent fasting is a relatively new dieting trend that is being practiced with greater frequency. Intermittent fasting consists of many strategies like alternate day fasting, a dieter eats approximately 25% of the recommended caloric intake 2 days of the week and maintains normal caloric input 5 days of the week, or time restricted feeding, where a dieter abstains from eating for 16 hours a day and eats normally throughout the remaining 8 hours (Stockman, Thomas, Burke,