Bootcamps have officially begun, and so has my training career! I still can't believe that things are coming together so quickly, but all I can say is that I'm extremely grateful and excited to see what's in store in the months and years to come.
I've started a Bootcamp in Newport Beach, working with women from the Bay streets and other communities on the south side of the back bay. I am LOVING every minute of working with these lovely ladies. They motivate me and encourage me to become a better trainer. And the best part? Watching community form before my eyes. I love it!
This week's work outs have entailed:
WOD 1 - 5 RFT
50 Jumping Jacks
40 Sit ups
30 Dips
20 Push Ups
WOD 2 - 20 Min AMRAP
100M Sprints
15 Air Squats
100M Sprint
15 Mountain Climbers
100M Sprint
15 Lunges
WOD 3 - Tabata
Burpees
Side Lunges
Sit Ups
Mountain Climbers
Viola! And we're off! :-) SO proud of everyone and all their hard work!
Thursday, June 28, 2012
Tuesday, June 26, 2012
Knee injuries
One of my dear clients recently informed me of a knee injury they've had for years. Torn meniscus, torn ACL, and all the surgeries that go with those. Not a fun process, from what it sounds. And now, they find it difficult to run without swollen, painful knees at the end.
So me, being the curious one that I am, decided to do a little digging and see how I could help this client of mine... and I found the following:
1. Stretch the ligaments in your knee if you are experiencing pain related to them. The iliotibial band is a frequently injured ligament running through the knee that can be stretched by placing the foot of your sore leg behind and around to the other side of your opposite foot, and then leaning in that direction to stretch the ligament. Stretching before and after exercise helps to treat these injuries.
3. Ice down after running with ice packs for 15 to 20 minutes. The Mayo Clinic recommends icing three times daily to reduce inflammation and pain in the knee
5. Take a couple days off. You may not have to quit running entirely, but adding an extra rest day or two into your schedule could give your knee injury the head start it needs to heal in a way that lets you keep running. If you're working toward running in a race or other event, taking the conservative route and taking a couple days off could prove much more beneficial to you than pushing your knee too hard and becoming seriously injured.
Read more: http://www.livestrong.com/article/105912-run-knee-injury/#ixzz1ys84auNt
So me, being the curious one that I am, decided to do a little digging and see how I could help this client of mine... and I found the following:
1. Stretch the ligaments in your knee if you are experiencing pain related to them. The iliotibial band is a frequently injured ligament running through the knee that can be stretched by placing the foot of your sore leg behind and around to the other side of your opposite foot, and then leaning in that direction to stretch the ligament. Stretching before and after exercise helps to treat these injuries.
2. Wear a compression sleeve on your knee when running. This synthetic sleeve maintains pressure all around the knee joint, preventing the buildup of edema in damaged knee tissues. Compression sleeves also help to keep the knee aligned and stable. Wear a compression sleeve throughout your entire workout.
3. Ice down after running with ice packs for 15 to 20 minutes. The Mayo Clinic recommends icing three times daily to reduce inflammation and pain in the knee
4. Elevate your leg when you are not running. Fluid can build up in the knee after a workout, causing swelling. Prop your leg so that it is positioned higher than your hips to benefit from this treatment.
5. Take a couple days off. You may not have to quit running entirely, but adding an extra rest day or two into your schedule could give your knee injury the head start it needs to heal in a way that lets you keep running. If you're working toward running in a race or other event, taking the conservative route and taking a couple days off could prove much more beneficial to you than pushing your knee too hard and becoming seriously injured.
Read more: http://www.livestrong.com/article/105912-run-knee-injury/#ixzz1ys84auNt
My research also lead me to find more information on natural remedies for slowing down/preventing inflammation in the body and the joints. Not surprisingly, Aloe Vera Juice is a natural imflammation reducer that can be taken daily (I take 1 oz a day mixed with some OJ).
Another is Omega 3 oils or Fish oil. Get this is the most natural, un-processed state you can. Ginger root extract is also a natural anti-inflammatory option.
One last natural supplement that I take daily is Cat's Claw, which not only helps with inflammation but also with keeping digestion regular and helps clear up infection.
All of these supplements can be found at my favorite natural retailer: Vitacost!
There was one pivotal portion of my research that goes right along with all WOD Chic/Crossfit posts, and that is strength training and cross training to get one's knee back up and running. Studies show over and over that people who cross train (not only running/cardio, but adding weight to the mix) actually got those with knee injuries back out on the road with less pain and more stamina in the injured area.
Add some supplements, good stretching, rest, and cross training, and that knee of yours may be in better shape than you ever thought possible! :-)
Happy Running!
There was one pivotal portion of my research that goes right along with all WOD Chic/Crossfit posts, and that is strength training and cross training to get one's knee back up and running. Studies show over and over that people who cross train (not only running/cardio, but adding weight to the mix) actually got those with knee injuries back out on the road with less pain and more stamina in the injured area.
Add some supplements, good stretching, rest, and cross training, and that knee of yours may be in better shape than you ever thought possible! :-)
Happy Running!
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