In the intro to this video I discuss some of the frequently asked questions about using the exercise ball and at home. The second part of the video I demonstrate how to do the “stir-the-pot” exercise.
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Kids’ Cheer Clinic on Sept. 29 – Spots still available!
Spots are still available for the Butler University Cheerleading Clinic for Kids (K-6) on Saturday, Sept. 29! For more info and to get signed up, please contact Spirit Coordinator Jamie Troyer at 940-9623 or email@example.com.
Cost is $30 and includes instruction, a T-shirt, pizza lunch and admission to the football game vs. Dayton. Participants will also perform at the first quarter break of the game.
Clinic will be held at Butler University in Indianapolis, IN.
If you’ve been watching sports lately you might’ve noticed an unusual tape that athletes have been wearing, this tape is called Kinesio Tape. The Kensio Tape methods was created by Dr. Kenzo Kase, DC in order to facilitate healing and prevent re-injuy. Below is an except from their website www.kinesiotaping.com.
“The Kinesio Taping Method is designed to facilitate the body’s natural healing process while allowing support and stability to muscles and joints without restricting the body’s range of motion. It is used to successfully treat a variety of orthopedic, neuromuscular, neurological and medical conditions. Both Kinesio® Tex Tape and the training protocol have shown results that would have been unheard of using older methods and materials.”
In the time that we have been using Kenisiotape we have seen it benefit a number of our patients with a variety of conditions such as:
Kinesio Tape has also been shown to help with preventing re-injuring the body by providing feedback to the muscles and joints. This feedback increases the “intelligence” of the body and prevents future injuries.
Have more questions about Kensio Tape? We would be happy to answer them on our facebook page.
How do you know if you have IT Band Syndrome?
Those with ITB syndrome typically experience pain on the outside of the knee, increased pain with repetitive knee motions, increased pain with walking or running uphill, walking stairs or increased pain at the hip on the outer thigh.
What causes IT Band Syndrome?
The iliotibial band (IT Band or ITB) is an extension of the band (a long tendon) that extends down from a hip muscle called the tensor fascia lata (TFL). Starting at the hip, extending along the side of the thigh and attaching just below the front side of the knee, the ITB has a big impact on both joints.
Those with a lack of flexibility of the TFL/ ITB muscle, bowlegged or people with foot problems may be predisposed to chronic ITB syndrome.
What causes lack of flexibility in the ITB?
There is not a one size fits all answer to this question. The most common reason for tightness in the ITB is compensation for weak Glute muscles, particularly a muscle called the Gluteus Medius (Glute Med). The Glute Med can become inactive or weak for a number of reasons; two of the most common are restriction in the hip joint and ankle problems (sprains and weak arches).
When the Glute Med stops firing properly, the TFL will work overtime to pick up the slack and essentially doing a job that is wasn’t designed to do. As with any overused muscle (or person), it becomes irritated. The irritation from repetitive knee flexion and extension causes inflammation and stiffness to occur especially in activities such as running and biking.
How do we treat ITB Syndrome?
Our first job is to get you out of pain and once we accomplished that we need to correct the patterns that brought this problem about. There are a number of therapies that we utilize to relieve tension in the ITB. See the following videos for explanations of these therapies.
This video demonstrates using the Fuzion tool on the ITB/TFL
In this video we look at multiple uses of the foam roller including the stretching of the ITB.
This video shows a wall stretch for the TFL/ITB
Our next step is to correct the patterns and muscle imbalances. There are a number of compensatory patterns that can lead to ITB Syndrome, but we will cover the treatment of the most common which is Glute Med insufficiency. Glute Med insufficiency will lead to instability in the hips which can be seen below in this video.
When we see hip instability like we do in this video we know that we have Gluteus Medius insufficiency which we can remedy a number of ways. Our two favorite exercises for this muscle are called “clamshells” and “speed skaters.” You can see examples of these exercises below.
Because the tight tendon rubs against the thigh bone and pulls tight on the knee, inflammation of this area will lead to pain, which also needs to be addressed. To reduce the inflammation, it is important to fill your diet with foods that have anti-inflammatory agents. Here is a recipe that includes a number of anti-inflammatory herbs and spices: Yellow Thai Curry.
Cubital tunnel syndrome (CTS) is the second most common nerve entrapment that happens in the arm, with carpal tunnel syndrome being the most common. It is commonly known as cell phone elbow because it effects people who spend a lot of time with their elbow flexed. This is the position that you would hold your cell phone.
CTS is caused by pressure to the ulnar nerve that happens at the cubital tunnel which you can see here to the left. The Ulnar nerve runs down the middle of your arm from your neck all the way to your fingers.
The most common symptoms include pain and numbness over the pinky finger and the inside of the ring finger. Often people will wake up with this sensation because their sleeping with their elbow in a flexed position (bringing your first up to your shoulder).
A thorough diagnostic work up is necessary to determine if the cause of the symptoms is cubital tunnel syndrome (CTS) or possibly a condition that mimics CTS. If it is determined that CTS is the diagnosis the treatment options vary from conservative to invasive. The first step is to limit or eliminate the behavior that is perpetuating the problem. Most often this is a repetitive movement that involves flexion of the elbow.
There are conservative therapies for CTS that don’t require injections or surgery. A recent study in the Journal of Manipulative and Physiological Therapies showed that patient with mild to moderate symptoms favored well from CTS.
This is a wonderful TED video put on by an MD who was diagnosed with Multiple Sclerosis that left her in a wheel chair. Through making some minor changes in her life she was able to start walking and even ridding her bike again. She has a powerful message about the health of world.
We have come to the end of the year ready to celebrate and relax with loved ones. In the midst of the hustle and bustle that comes with the season, striving for the Paula Dean’s Christmas dinner, the Pottery Barn home, and Martha Stewart’s gifts puts a great deal of (unnecessary) pressure on us. It is quite easy to lose our sense of self, time, and money, and therefore I’d love to share a few ways to keep balanced (and sane) during the holiday season.
Instead of trying to create elaborate meals on your own while everyone else is cozy by the fire, have guests pitch in a dish of their favorite holiday side that can be easily warmed up. It could be an added bonus to have each person bring copies of their recipe to share. This cuts down on your time in the kitchen as everyone can share their favorite holiday dish along with nostalgic memories they have associated with it.
Have children in the family that have a ton of things given by extended family? Take a family outing to see the lights in a festive neighborhood, a trip to the zoo, or the children’s museum as their holiday gift. It will be something they remember long after the games and toys have lost their luster and it can be nice to experience the holidays from a child’s point of view.
Not sure what to give the person that has everything? Coupons for an outing or donating to their favorite cause in their honor goes a long way. Or simply writing a heartfelt letter letting them know how much they mean to you can really mean the world to them.
Enjoy exercise as a family! Build a snowfort (if we get any snow this winter) and make snow angels or the funniest snowman! Playing outside can help burn off the extra calories we consume during the holidays and just participating in a group activity can lift any spirit. Also now is a great time to take advantage of later store and mall hours for quick power walking and getting last minute supplies.
Last of all: choose to be joyful! There is a difference between happiness and joy; while happiness comes and goes typically according to circumstances, you can choose to experience joy in any circumstances as you take your focus off of the now and look at how it fits into the big picture. When the ham is overcooked or the shopping lines are long… choose to be joyful! Exercising the facial muscles by smiling triggers ‘feel good’ chemicals in our bodies which in turn actually gives us more to smile about!
As always, let us know if you find other ways to balance your wheel and have a wonderful Holiday!!
In March a few of us from the office will be climbing for air to help raise funds for the American Lung Association. We would enjoy your company if you, too, want to ‘climb’ on board. You can choose to do 1, 2, or 3 sets of thirty-five flights of stairs downtown at the downtown Indiana Square building.
We have joined with a team that is sponsored by Upland Brewery, but unfortunately I can’t guarantee and free beer samples. If you would like to join us you can visit our team page here. If stair climbing is not your thing you can still donate to this worthy cause on the same web page.
Thanks for your support!