Painful Hip Flexors

If you’re into to ice sports, cycling, are sitting or driving more, or have been hauling heavy packs, you may be at risk for hip flexor tightness and pain. The biggest and deepest of the hip flexors is the iliopsoas, which begins as one muscle and splits off into two, the psoas major and the iliacus. About 50% of the population also has a psoas minor muscle.

Iliopsoas trigger points can cause pain in the most unusual places, including the mid and low back, upper buttocks, hips, groin, abdomen, and pelvic floor.

Proper stretching, sleeping positions, and exercise can reduce or even eliminate this type of pain.  Short of prevention, the most important thing is that you attack the pain/injury right away and don't let it continue to worsen.

There is a great article on www.calmmindpainfreebody.com that gives some really great strategies for working with this type of injury including a variety of stretches, sleep positioning and trigger points that can really help with long term treatment.

~Noah

New Year, Healthier You!

The boxes and packaging are cleaned up... the tree is on it's way out... you know what that means!  It's almost New Years, the time of year we all make New Years Resolutions.  I know how difficult they can be to keep, but choosing a few that are related to your health makes it a bit easier to stay on track.  After all, if we don't take care of ourselves no one will!

I found a great article on Health.com that gives some great examples of good (and realistic) health resolutions for 2012.  Take a peek and let me know what you think!

~Noah

12 Ways to Survive the Holiday Frenzy

The holidays bring so many things - fun with friends, family, parties, food, shopping... it's a time where it is very easy to get very off track - very fast.  I found a really great article on Better Health USA that gives some good tips to maintain a generally healthy lifestyle this time of year, without denying yourself of the things you enjoy. 

Remaining vigilant during the times you CAN control your food and activity is super important.  You can't dictate your schedule or menu if you're visiting family, but you can before and after your visit.  You can squeeze in a quick run or even a walk with a friend during the holiday craziness without missing out on all of the fun.  Compensating for an anticipated big "cheat day" by having a few super clean healthy days leading up to it can really help keep you from getting hopelessly off track.

Remember, maintaining your current weight or fitness level this time of year is enough... just try not to backslide and you'll jump right back in after New Years!

~Noah

Music can help keep you moving!

I know that when it comes to working out, I can't keep moving without great music. It's tough sometimes to find a good mix of music that keeps you going at a good pace, but I found an article on Women's Health Magazine's website that gives 8 different playlists with a wide variety of music. Even if you don't like any of the lists in it's entirety, you may be able to mix and match some of them together (along with some of your own music) to create a great workout playlist.

 

One of the most important things to consider is a song’s tempo, which should be between 120 and 140 beats-per-minute, or B.P.M. That pace coincides with the range of most commercial dance music, and many rock songs are near that range, which leads people to work out at that sustained pace. It also roughly corresponds to the average person’s heart rate during a routine workout.

Create your own playlist - and share it! Most people are always looking for a great mix for the gym.

~Noah