Important Achilles Stretches

What is an Achilles tendon Injury?

Firstly, let's take a look at where the Achilles tendon is located and what it does.

As you can see from the diagram to the right, the Achilles tendon is located at the rear (posterior) of the bottom half of the lower leg. In the diagram it is represented by the thick band of connective fibre that runs from bottom of the Gastrocnemius muscle to the heel bone.

The Achilles tendon is used to plantar flex the foot, or point the foot downward. This allows a person the run, jump and stand on one's toes.

The Achilles tendon is the strongest tendon of the body, and able to withstand a 1000 pound force without tearing. Despite this, the Achilles ruptures more frequently than any other tendon because of the tremendous pressures placed on it during competitive sports.

There are two main types of injuries that affect the Achilles tendon; Achillis Tendonitis and Achilles Tendon Rupture.

Achilles Tendonitis is simply an inflammation of the tendon, and in most cases is caused by excessive training over an extended period of time.

Achilles Tendon Rupture, on the other hand, is a tear (or complete snapping) of the tendon, and usually occurs as the result of a sudden or unexpected force. In the case of a complete rupture, the only treatment available is to place the lower leg in a plaster cast for 6 to 8 weeks, or surgery. As both of these treatments are beyond the scope of this newsletter, we'll be focusing the rest of this article on Achilles Tendonitis.

Causes and Risk Factors

There are a number of causes and risk factors associated with Achilles Tendonitis. One of the most common causes is simply a lack of conditioning. If the tendon, and muscles that connect to the tendon, have not been trained or conditioned, this can lead to a weakness that may result in an Achilles injury.

Overtraining is also associated with Achilles Tendonitis. Doing too much, too soon places excessive strain on the Achilles tendon and doesn't allow the tendon enough time to recovery properly. Over time small tears and general degeneration result in a weakening of the tendon, which leads to inflammation and pain.

Other causes of Achilles injury include a lack of warming up and stretching. Wearing inadequate footwear, running or training on uneven ground, and simply standing on, or in something you're not meant to. Biomechanical problems such as high arched feet or flat feet can also lead to Achilles injuries.

So what are some of the things you can do to help prevent Achilles Tendonitis?

1. Warm Up properly
A good warm up is essential in getting the body ready for any activity. A well structured warm up will prepare your heart, lungs, muscles, joints and your mind for strenuous activity.

2. Plyometric Training
Plyometric drills include jumping, skipping, bounding, and hopping type activities. These explosive types of exercises help to condition and prepare the muscles, tendons and ligaments in the lower leg and ankle joint.

3. Balancing Exercises
Any activity that challenges your ability to balance, and keep your balance, will help what's called proprioception: - your body's ability to know where it's limbs are at any given time.

4. Stretch and Strengthen
I'll cover these in a lot more detail a little later on when I discuss rehabilitation and conditioning exercises.

5. Footwear
Be aware of the importance of good footwear. A good pair of shoes will help to keep your ankles stable, provide adequate cushioning, and support your foot and lower leg during the running or walking motion.




Source: The Stretching Institute

Spicy Sweet Potato Pancakes

Spicy Sweet Potato Pancakes

This pancake is wonderful as an appetizer or as a side dish with dinner. Adjust the heat to your liking.
Preparation Time: 15 Minutes
Cooking Time: 6 Minutes for 5 pancakes
Servings: about 12 pancakes
Ingredients:

* 1/2 cup (125 mL) plain yogurt
* 1/4 cup (50 mL) chopped fresh coriander
* 2 tbsp (25 mL) finely chppped green onion
* 1/4 tsp (1 mL) salt

* Sweet Potato Pancakes 1 Ontario Sweet Potato (about 12 oz/375 g)
* 1 small Ontario Onion
* 1 jalapeño pepper, seeded and finely minced
* 2 tbsp (25 mL) all-purpose flour
* 1 tsp (5 mL) salt
* 1/4 tsp (1mL) ground cumin
* 1/4 tsp (1 mL) cayenne pepper
* 1 egg, lightly beaten
* Vegetable oli (Coconut Oil is healthier)

Preparation:

In small bowl, stir together yogurt, coriander, green onion and salt; set aside.

Sweet Potato Pancakes:

Peel potato; grate into medium bowl. Peel onion and grate into same bowl; toss. Turn into strainer and squeeze to press out any liquid; return to bowl. Stir in jalapeño. In small bowl, stir together flour, salt, cumin and cayenne pepper; toss with sweet potato mixture. Stir in egg until thoroughly mixed.

Heat just enough oil to coat bottom of large nonstick skillet over medium-high heat until hot. Using about 3 tbsp (45 mL) potato mixture for each pancake, press gently into 2 inches (5 cm) round. Place in pan. Repeat, adding about 4 more to pan, but do not crowd skillet. Cook for 3 minutes or until bottoms have set and are crisp and brown. Carefully flip and cook until crisp and brown and hot inside, 2 to 3 more minutes. Serve with coriander yogurt sauce spooned over top.



Source: www.foodland.gov.on.ca

Important Lower Back Stretches

Lower back stretches are important for the flexibility and range of motion of the lower back and hip muscles. Good lower back flexibility allows for the unrestricted and pain free movement of the lower back and hips.

Sports that benefit from the lower back stretches below include: Archery; Basketball and Netball; batting sports like Cricket, Baseball and Softball; Boxing; contact sports like Football, Rugby and Gridiron; Cycling; Golf; Hiking, Backpacking, Mountaineering and Orienteering; Ice Hockey and Field Hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts; racquet sports like Tennis, Badminton and Squash; Rowing, Canoeing and Kayaking; Running, Track and Cross Country; running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing; Surfing; Swimming; throwing sports like Cricket, Baseball and Field events; Walking and Race Walking; Wrestling.

Lower Back Muscles being Stretched
During the following lower back stretch videos there are a number of muscles within the lower back and hips that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following lower back stretches.




■Semispinalis Cervicis and Thoracis
■Spinalis Cervicis and Thoracis
■Longissimus Cervicis and Thoracis
■Splenius Cervicis
■Iliocostalis Cervicis and Thoracis
■Iliocostalis Lumborum
■Multifidus






Source: stretchinginstitute.com

All About SUGAR!!!

Human bodies are designed to run on carbohydrates, which is the source of our energy. We fulfill this need by consuming complex carbohydrates from whole foods like whole grains, vegetables, beans or lentils; or simpler carbohydrates such as from fruits.

However, with technology, man has extracted sweetness but leaving behind the nutrients. Refined sugar is lethal for human consumption because it has been depleted of its life forces, vitamins and minerals, rendering it “empty”.

Concentrated sugar—in the forms of white sugar, brown sugar, glucose, honey and syrup—releases sugar fast, causing a rapid increase in our blood sugar levels when consumed.

If this sugar is not required by the body, it is deposited in "storage" as fats. These concentrated sugars are almost totally devoid of useful nutrients.

When the blood sugar level rises, the pancreas releases insulin into the blood stream. Insulin is a hormone that helps regulate the level of blood sugar.

When we consume food that releases sugar fast (high glycemic index), our body over-reacts to the increase in blood glucose by producing more insulin than necessary.

As a result, blood glucose falls too much within a short time, causing you to feel hungry again. When you respond to that hunger by eating another high glycemic meal, it sets off another cycle of swing in the insulin level.

Over time, these exaggerated increases and falls in the insulin level will lead to a reduction in the body's ability to respond to insulin, the development of a condition called insulin resistance.

When this happens, the glucose level in the blood system remains constantly high. The pancreas respond by producing more and more insulin to try to maintain the sugar blood level, until it can no longer keep up anymore.

This condition is directly damaging to the cells and can cause very severe long-term damage to the body.

Some of the common health problems known that are related to this condition are insomnia, obesity, type-II diabetes, polycystic ovary disease, cardiovascular disease, high blood pressure, and hormone related cancers.

Do not be deceived and use artificial sweetener. They mostly contain aspartame that are even deadlier than your table sugar. A plant-based sugar called stevia is a much healthier alternative.


Source: juicing-for-health.com

The Importance of Achilles Stretches

So what are some of the things you can do to help prevent Achilles Tendonitis?

1. Warm Up properly

A good warm up is essential in getting the body ready for any activity. A well structured warm up will prepare your heart, lungs, muscles, joints and your mind for strenuous activity.

2. Plyometric Training

Plyometric drills include jumping, skipping, bounding, and hopping type activities. These explosive types of exercises help to condition and prepare the muscles, tendons and ligaments in the lower leg and ankle joint.

3. Balancing Exercises

Any activity that challenges your ability to balance, and keep your balance, will help what's called proprioception: - your body's ability to know where it's limbs are at any given time.

4. Stretch and Strengthen

I'll cover these in a lot more detail a little later on when I discuss rehabilitation and conditioning exercises.

5. Footwear

Be aware of the importance of good footwear. A good pair of shoes will help to keep your ankles stable, provide adequate cushioning, and support your foot and lower leg during the running or walking motion.




Source: The Stretching Institute

Hip, Groin & Buttock Stretches

Source: The Stretching Institute