Kathryn: Fitness Fix?

[maddiesmum]

Kathryn (and others, please chime in):

you mentioned in the "foam rollers" thread that you liked the Fitness Fix DVDs. Do you own all 3? Is there one of the three in particular you would recommend for effectiveness, enjoyment, value for your buck? ALso, have you seen them for sale at any US etailers?

I have been suffering hip de-stabilization issues, causing knee trouble also, and need to get my body back in balance before I try running again, and these DVDs seem like they might help. (I already have exercise sheets from the doctors, but they don't seem to be very effective).

Anyway, let me know, I'd appreciate any comments or suggestions you, and all Cathe forum members, have: thanks!

Clare

 

[LaughingWater]

All 3 DVDs are at Amazon.com.

I'm currently having some knee problems, and today (surprise!) my right hip started hurting. I'm currently working with the book Pain Free and wonder if her exercises in the beginner DVD would be a nice compliment.

 

[kathryn]

Hi, Clare!

I do have all three, but frankly, I can't answer those questions , because I haven't used the workouts that much, and it's been a while. Just a question of 'too many workouts, not enough time." I was thinking of getting them out, since the recent talk about them reminded me of them!

I have seen others recommend the athletic one for knee pre-hab exercises.

 

[LaughingWater]

I've decided to purchase Denise's DVDs, but I emailed her first, asking her what kind of balance disc she recommends. Perform Better has 3 options, and I have no clue which one to buy.

Since my knee has decided to give me more trouble than I anticipated, I'll be working with her DVDs soon (sheesh, I just started with my first Cathe rotation too...grrr). I'll be sure to post a review once I get pretty familiar with them.

 

[nancy324]

Wait, Clare! Don't buy them. I have them and will send them to you if you want them. I have the foam roller too. I bought them for lower back problems, but I'm finding that CoreMax works better for me.

 

[maddiesmum]

Nancy:

you are a treasure! I would love to have them. I'll see if I can pm you, OK?

Clare

 

[maddiesmum]

All 3 DVDs are at Amazon.com.

I'm currently having some knee problems, and today (surprise!) my right hip started hurting. I'm currently working with the book Pain Free and wonder if her exercises in the beginner DVD would be a nice compliment.

Hey laughing water:

sounds like you and I are in the same, horrible boat. It really sucks, huh? I have the Egoscue book too: a lovely Cathe member recommended it to me. I was trying out the exercises my doctor gave me religiously, but after 3 weeks, I saw no improvement. Now, after a recent hiking vacation, I am in even worse shape, with bad knee pain, having trouble going up and down stairs! So, it's time to get serious. I too was/am hoping that these rehab specific DVDs and Egoscue's book can help get rid of the imbalances and misalignment that is at the root of it all. The balance board thingy Denise uses looks, from the action photos, to be a small squidgy one, not a rigid one, i.e. made of stretchy, pliable plastic or rubber, not hard plastic. Maybe this helps?!?!?!

My thoughts are with you and hope you can rehab fast and get back to your fave activities asap,

Clare

 

[LaughingWater]

Hi Clare,

Here's hoping we can both recover quickly. Denise replied already and said any of the discs Perform Better sells will work, even the small ones. She also took some time out to offer some great advice, which I shall pass on to you and other Catheites who might benefit (is she a sweetie, or what):

"Hello! I am so happy that you emailed! All the discs on that page are great – the small ones work well too!
Now for your knee, another incredible massage tool is the trigger point – www.tptherapy.com
For most knee problems, if you strengthen the inside quadriceps and release the outside ones and IT band, the knee can track properly and all friction and inflammation and joint damage is prevented – it is so easy to fix and prevent knee problems once we know what to do! Also – a quick side note – watch your walking and running technique too, make sure your ankles don’t roll inwards at all, and that your knees always point forward, also that your feet don’t turn out – turn out and pronation (ankles rolling in too much) will create a lot of shear force on your knees when you walk and run.
I hope this helps – please let me know how you are doing and if you have any questions – I went to chicago for a conference last year and absolutely loved it – went on the architectural tour, etc, and love the city! If you are ever in Calgary, you should come to a class or session!
In case running is an interest, here are some extra tips on technique (I am a marathoner and teach many running programs, physios send me people to fix technique all the time…)
I hope this helps, good luck!
Running form or posture is an extremely important part of running. Without proper posture or running form, it can lead to running injuries. These pains can start as little nagging pains, but can lead to long lasting injuries if not corrected. What can cause these pains? Such things as incorrect shoes, a big change in training or incorrect running form can cause running pains or injuries.

The “8” B’s of running biomechanics are:

• BREAST BONE – Up & lifted – never let your upper body lean forward- it should feel lifted. The entire body is forward over your feet in a straight line – you do not bend forward at the hips – think of the leaning tower of Pisa and check out www.nprunning.com for more info.
• BLADES BACK – Together and down. Feel as though your blades are set back gently helping to drive your elbows straight back for power.
• BELLY BUTTON – Feel as though you tighten a belt and gently lift in your belly button. Your belt buckle will also lead you forward, this will help prevent you from bending at your hips, if your hips are lifted and forward, it will help you to step under your hips instead of overstriding, which is stepping ahead of your hips.
• BUTTOCKS – Squeezed tight. Engage your gluteals to help keep your body lifted and to help with the pull through of your stride
• BREATHE – Breathe out hard and breathe in deeply, breathing in and out every three steps for regular training works well. For speed work and hills you may have to go to every two steps. Relax as you exhale and let all the the carbon dioxide out – it is easier for your body to take in oxygen then.
• BELOW – Keep your arms below your ribs and avoid too much “sawing” – that is too much side to side motion – your arms should move in the direction that you would like to go – forward, and elbows drive straight back.
• BEHIND – Feet should almost feel as though they are landing behind you – when you step ahead of yourself you are extending your leg and you will be hitting hard with your heel – and your heels shouldn’t hit first.
• BENT KNEES – drive your knees up slightly when you run, it will keep you lifted and the foot is relaxed under your knee so when your foot lands it lands directly under you. When you don’t lift your knees your leg kicks out in front lick a soccer kick and you drive your heels into the ground and your heel actually acts like a brake instead of your feet pulling you through efficiently.

Some other important biomechanics of running are:

Your foot strike is critical. Things to remember:
1. Avoid turning your feet out. Practice running with your feet pointing forward. Even practice walking like this, this is critical.
2. Use the outside of your foot – the pressure on your foot when your ankles are lined up and arches are lifted – you should use the outside of your foot (supinate) until you get to the ball of your foot, then the foot can roll in (pronate) and through the second toe.
Picture a foot print – you use as much surface contact as possible to absorb force, starting just above your heel on the outside (midfoot landing) and don’t roll in until you get to the ball of your foot. Many people (95% of runners) over pronate where they let their foot roll in a soon as the heel hits (wrong!) – their ankles drop inwards immediately, stressing the heel, the claves and the IT bands. People who turn their feet out to the side (penquin walk) have problems overpronating too. I have been working on fixing this for a while now and my footprints in the snow tell me I am much better! Running with your feet lined up and starting on the outside of the foot makes a huge difference. We have fixed IT band problems, plantar fasciitis, and some people had to get less of an orthodic (or eliminate one) because their feet are so much stronger. This takes practice and time though, so don’t make any changes until you meet with a chiro or physio and you have truly strengthened your muscles."