Category Archives: Exercise

Blog, Exercise

Field Workout

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Shake things up with your workouts!  Today I took the policeman out to the field to do some intervals.  We set up stations at each of the corners of the football field then sprinted the straights and curves of the field.   We then repeated it 4 times.  But you can set up something different each time to incorporate other exercises in the workout.

At the end of our workout we added some lunges and abdominal exercises and finally the stretch.

 

Notes: Please ask for your doctor’s advice  before exercising.  If something doesn’t feel right then stop immediately.

Blog, Exercise

IT Band- What a Pain!

The IT Band syndrome is a typical overuse injury that usually occurs to runners and bikers.  Running and biking can sometimes cause an overuse injury, such as, IT band syndrome, even in the most advanced or seasoned athletes.

IT Band

The IT Band, short for Iliotibial band,  is the ligament that runs down the outside of the thigh from the hip to the shin.

IT Band
© Phil Date | Dreamstime Stock Photos
Do you have a Tight IT Band?

If it’s tight there will be pain and swelling on the outside of the knee, sometimes mistaken for a knee injury.

Always ask a doctor, but one way to tell is to bend your knee at 90 degrees and if the outside of your knee hurts then it may be IT band.

Some causes of IT band syndrome
  • uphill or downhill running
  • worn out shoes
  • poor running form
  • weak hips
  • knee turns in slightly when you run
 What to do?
  • Decrease mileage until it feels better
  • Change running route so that change directions
  • Try not to run on a slope or uneven surface
  • Apply ice and heat
  • Roll on a foam roller from hip to knee
  • Stretch- see below

Two of the best stretches that I have seen are  below:

  1. Dr. Geoffrey Alan Gray IT Band Stretch 
  2. Stretch- Stand with legs crossed and with “affected” leg behind. Lean toward unaffected side and hold.  Then Repeat.  If it’s the IT band then you will feel this stretch immediately
Notes

I am not a doctor, please see your doctor to determine the extent of your injury and for the treatment best for you.

Updated 4/23/2014 to correct misspellings.
Blog, Exercise

3 Way to Tone Your Butt

Tone Butt

* Bridges w/ yoga block

1)  Lie on your back with a yoga block or something similar between your knees, The block should be several inches wide, so as to get the proper alignment of your hips and knees.

2) With your head flat on the mat, raise your butt off of the ground one vertebra at a time (peeling off).  Make sure not to lift so much where only your head and neck are on the floor.  You should still have your shoulders planted on the ground.

3)  Staying lifted, extend 1 leg out straight (yes, with the block still between your knees).  Make sure to keep your hips even and lifted.

4) Hold for 5 seconds and then repeat with the other leg.

5) After lifting with both legs, roll back down from your upper back , rolling through your spine to your lower back until you are back to your starting position.

6) Start again with from the beginning and repeat at least 5 times.

* Resistance Band Kick-Backs

1) Get on all fours making sure your shoulders are over your hands.  You can also drop to your elbows, like a plank.

2) Grab the resistance band’s ends or handles with both hands.

3) Put one foot in the center of the resistance band.

4) Kick back or push back with your foot then bend your leg back to the starting position and repeat by extending your leg for at least 10 reps.

5) Make sure your hips are levels throughout the movement and draw your navel into your spine to protect your back.

6) Repeat on the other leg.

* Hip Lifts on Stability Ball

1) Lay your back on the stability ball or any other surface. Your hips and legs should be off of the ball in a bridge (like a table top)

2) Without rolling back on the ball or moving your upper back…sink your hips down toward the floor and then lift back up.

3) Repeat for several reps.

4) Make sure your knees are in line over your toes and about hip width apart following that tract throughout the movement.

Variation

1) Lay on your back with your legs on the stability ball and your arms out to the side.

2) Put the soles of your feet on the ball with your legs bent.

3) Without moving the ball, bridge your hips up and down tracking your knees like explained previously.

4) Repeat

Notes:

Please consult your physician before doing any exercises and if something doesn’t feel right or hurts then don’t do it!