I do believe that no athlete or common joe embarks on a fitness program or sport with the intention of injuring themselve…that would be sheer stupidity.  The intention of most and I dare say all is a goal of bettering oneself.  Therefor it is my conclusion that most injuries occur from lack of education; either regarding the technique to be applied and applied properly or not adequately supplying their ‘machine’ with the proper fuel and lubrication. 

Let me define ‘injuries’ for this specific blog.  I will discuss over use injuries resulting from muscular imbalances.  It is important to note that the above ‘injury’ list is not the only types a person can have and the above listed have a ripple effect; one leads to the next.

I can explain and summerize both muscular imbalances and over use injuries together.  As a personal trainer and now trigger point therapist, muscular imbalances constitue 85% of the ‘over use’ injuries I see.  A muscular imbalance in the human body, simply stated, means one muscle is stronger than the antogonistic muscle.  For every muscle in the human body that performs one action there is and equal and opposite (or should be) force applied by an antogonistic muscle.  This equal ‘pull’ is what keeps joints stable, secure and in place.  The problem arises when you have one antagonist ‘stronger’ or pulling a joint from one side than it’s opposite counterpart.  The result is a joint that gets ‘pulled’ out of it’s natural position.  This displacement of the joint causes a battery of differnt breakdowns to occur.

First, the joint is out of place.  So obviously the bone is removed from it’s nice cushy hollow.  Now everytime you move your shoulder or knee the bone SCRAPES across another bone causing friction and breakdown of that particular surface.  The body’s natural reaction is to rush water to that area to put out the fire (decrease the friction).  As the water continues to flow between the area of bones rubbing together (over a long period of time), as in nature and water rushing over a stone, eventually a gully forms or divet in the bones.  Again the body responds, naturally, to fill this now huge (relatively speaking) divet in the bones and rushes calcium deposits to the area to fill the ‘holes’.  An VIOLA…we have arthritis. 

No arthritis is not an old age condition…it is a wear and tear condition.  Although, as I mentioned before the body takes a normal amount of wear and tear even in a perfect world, the process can definietly be slowed by a joint be in place and not out of place.

Let’s continue…

Now the bone has been pulled out of place by a muscular imbalance.  Bone condition and adaption has been discussed now lets talk about the opposing muscles, tendons and ligaments.  When a muscle is stronger on one side of the joint the opposing muscle has to work double time to ‘try’ to pull the bone to which it is attached, back into proper position.  The problem is two fold.  First, whatever activity, job or body postion a person is doing or performing to cause the muscles on one side of the joint to become ‘stronger’, common sense would tell you that they are not applying an equal amount of attention to the muscles on the other side of the joint.  So the muscles in front become stronger; muscles in the back become weaker.  Next, the activity creating a ‘stronger’ muscle in the front of the joint is actually causing a foreshortening of those particualr muscle fibers used all the time.  They actually become less flexible.  So the muscles in the back must now fight against the STRENGTH of the muscles in the front and the INFLEXIBILITY/FORESHORTENING of the muscles in the front.  These poor weak, overstretched muscles in the back of the joint don’t have a fighting chance…they become exhausted and overtaxed resulting in huge ‘knots’ from muscular spasms.

YES…most of the time the point of pain is NOT the source of pain…it’s referred from another area!

Probably the most common injury I see are shoulder injuries.  A clear example of the above information will help clarify what I’m talking about.  Most people have suffered tendinitis in the front of the shoulder.  For those of you who have not…consider your self LUCKY…and probably doing something right!  As for those who have…my sympathy but it is a great example of muscular imbalance and overuse injuries.

The shoulder capsule is facinating.  It is made up of a ball and socket joint with several muscular attachments.  I’m not here to give an anatomy lesson…if you are interested…look it up on Grey’s website.  Anyway, we will refer to muscles in the front of the body (standing position with arms at the side; palms facing forward) and muscle in the back (all the other ones on the other side).  Basically, we work in a 2 x 2 square box, at chest level.  When I say this statement, I mean our Range of Motion (ROM) for our arm/shoulder joint movements, daily.  Most people work at a desk, at a computer, picking up the kids in and out of bed, tub etc, doctors, nurses, carpenter, construction workers…think of your job and daily duties.  How many times a day does your lifestyle require you to take your arms outside of that 2 x 2 box right in front of you?  When was the last time you took your arms over your head or behind your back? (DON’T DO IT NOW!)…you will probably get an injury!  Although the shoulder have tremendous ROM abilities…we very rarely use them.  We essentially get stuck in a box in the front of our body causing the muscles to strengthen and foreshorten in the front and the muscles in the back to become overstretched and weak!

So now a situation arises where you have to take your ROM out of the box…let’s say you started to exercise and you want to bench press.  You lay back, unrack the bar and lower the bar to the chest causing the shoulder to move out of the position it has been locked into for months…maybe years and VIOLA…instant pain in the front of the shoulder.  NO KIDDING!

That tiny little ligament in the front of the shoulder that holds the humerous bone to the clavical hasn’t been stretched like that in forever…and it certainly wasn’t ready!  It essentially ‘cracks’ causing inflammation.  The anterior deltoid (muscle in the front of the shoulder) overstretches outside of it’s typical positon and the result…tendinitis.

Senirio Two:  You do 30 sets of chest and  9-12 sets of back in a typical chest/back workout.  Result…eventually…muscular imbalance…tendonitis in the AC ligament…anterior deltoid.  You basically exhauste the muslce in the front from OVER USING them…they become stronger and shorter…pull the joint out of place and like magic…tendonitis. 

From both scenerios…RESULT…knots in you ‘back’ muscles, stiff neck, tennis elbow and shoulder impingments…just to name a few more.

YES MOST IMPINGMENT CONDITIONS CAN BE FIXED WITHOUT SURGERY!!!!!! So can tennis elbow, stiff necks and all those ‘knots’ in your back!

Baring any direct physical trauma, most injuries I see are a result of long time muscular imbalances, rippling into joint displacement, tendonitis and arthritis. 

I dare to say muscular tears, ACL injuries and other sport related injuries are also a result of muscular imbalance/weakness. 

Now let’s talk about hydration…I preach on this topic a lot because nothing functions properly or heals properly with out it!  When people come to me with aches and pains, my first question is how much water do you drink a day?  Water is the medium for every single process in the body.  When you are dehydrated, your body will STRIP water from joints and muscles to supply vital organs.  The result is less elastic muscles, tendon and ligaments and then injury.  Not only do your muscles, tendons and ligaments have to be equally strong and flexible…but they also have to be pliable…

Caffinated and beverages contain alcohol are dierurtics and will further dehydrate you!  SO DRINK WATER!

Hydration is key for flexibility, muscular contraction/relaxation, growth, healing and recovery (both during and after a workout).  Again, I’m not going into the exact science of the process…but a little research on your part will go a long way.

The best power you have is educaiton.  Learn how to have the healthiest body for whatever sport or in your daily life.  When I say ‘Train Smart’ I’m not only referring to the conditioning in the muscular sense…but in the nutriton sense and educaiton sense.  Proper fuel, technique, movement and attitude go a long way!

Be Well…

Tracey

Preparing for the upcoming season out west will certainly have it’s advantages! A customized fitness program combined with proper nutrition and hydration can give you the edge you need to climb, endure and conquer. If you are an experience out west hunter a little tweaking will only further enhance your experience. Take for example the water you drink. Some hunts can last 8-10 hours or longer. The less you have to carry the better however you must stay hydrated. Especially at higher elevations where the relative humidity is lower. What if it were possible to carry LESS water and be MORE hydrated?

Ionized water or Functional water is the key. High altitude streams develop from melting snow which runs rapidly down the mountain side. As the water descends it crashes into rocks gathering magnesium, calcium, sodium and other electrolytes. In addition, all this crashing causes the water molecules to break down. They literally become smaller in the molecular structure and more oxygenated. The result…water that is wetter. Wetter water hydrates BETTER at a cellular level allowing for more oxygen as well. The body actually recognizes and utilizes water with a smaller molecular structure so there is also less waste which means LESS pit stops. These pit stops add scents to the air and are just plain inconvenient especially for us ladies. Drinking out of mountain streams may not always be safe nor do we want the ‘extra’ gear to make safe drinking water. So how do we get wetter water…ionize it!

Modern science has allowed for electrolysis which is the process of adding electricity to water. The result…increased electrons, smaller molecular structure, alkaline pH (many health benefits are contributed to alkaline water)…basically wetter water with the same structure as high altitude streams but completely portable and safe to drink. I deal with a company called Brilliant H2O. Their functional water in addition to many benefits listed above…has a shelf life of 2 years which is due to the process they use and packaging. Small bottle…light in weight…more hydration.

My recommendation is ionized water for all. The alkaline nature alone is reason enough to drink it often. Most of America is dehydrated. Dehydration can be contributing factor to musculo-skeletal injuries, high blood pressure, migraines, fatigue, dry skin or hair and several other conditions to long to list. Considering over 75% of your body is water and every single process in your body requires water to function…there may be something to this hydration thing! As for hunting big game out west, keep in mind you are in their backyard. The trophy animals you seek are acclimated to the terrain, elevation and territory. They are in shape and ready for your arrival.  This season give yourself every added advantage and BE READY for the challenge!

Oh…for big game hunting in Montana I recommed the following two outfits!

Jake and Donna McDonald:  Upper Canyon Outfitters: www.ucomontana.com

Layne Wilcox: ropenhunt@live.com

For more information on customized High Altitude Conditioning programs, proper nutriton or ionized water please contact me at tracey@trainedbytracey.com!

Be Well…

A recent adventure to Montana allowed me to experience firsthand not being prepared for specific conditions of a sport.  I was ‘scouting’ for an outfitter in Southwest Montana during the hunting season and having difficulty breathing.  I was not acclimated to the high altitude and initially found the hikes challenging.  This experience stimulated the thought process in my head!  If someone in fairly good shape found High Altitude Hunting challenging, how would a sedentary person who enjoys this great sport feel when they embark on the hunt?  Their experience and success would be greatly decreased due to lack of preparation.  I should have trained for the experience more sport specifically…BEFORE I traveled out west.  I now offer a High Altitude Conditioning program for Big Game Hunting out west.  The program is designed to be performed during the off season to get in and stay in shape for on season!  Fly Fishing is no exception.  A stagnant winter will lead to the de-conditioning of the muscles, balance, core strength and skill that is crucial for a ‘good day on the water’.  Staying in or getting in shape during the ‘off season’ will definitely enhance your fly fishing season.

Preparing for the season:

Several physical components are utilized during a day of fly fishing.  Muscular endurance is one such component.  Wading in high waters is difficult, especially if you have been stagnant for the entire winter.  Not only do you have to wade in the streams but you do it for hours on end.  Conditioning for the duration will build muscular endurance, decrease muscular soreness and the potential for injury. 

Balance is another physical component and probably the most neglected of all the components of fitness for any sport.  But for fly fishing wading out into deep waters across slick rocks having good balance is key.  Falling in may feel good on a hot day and be quite entertaining to your fishing buddies but it can definitely be a bummer if you scare off a good pocket of fish or worse injure yourself!  Incorporating balance activities in your off season training will help with the unstable conditions fly fishing provides and even enhance everyday activities.

Core strength may be a term you are familiar with in the fitness industry but did you know fly fishing’s center physical component is good core strength.  The ability to stabilize the spine requires core strength and enhances all the other physical factors of fly fishing.  It will allow for better balance for wading and casting.  The ‘effort’ put forth to stay vertical will be less so your endurance will be greater.  An off season core strengthening program, sport specific for fly fishing will have tremendous value for your health and fly fishing success.

Nutrition:

Let’s face it…we treat our cars better than we treat our bodies.  Days on the water are long…especially on a hot, sunny day.  You would never drive your car all day long and not fuel up.  Your body functions quite the same way.  Carrying snacks and eating throughout the day will provide the energy and nutrients you need to make it through the duration of the day.  When selecting snacks think NUTRIENT DENSE not CALORIE DENSE.  Nuts, fruits and granola bars are just a few suggestions of foods easily portable and will last through the day.  They will have the highest nutrient value and give you a great base of vitamins/minerals and fuel for your day on the water.

Hydration: 

I can’t express the importance of proper hydration.  Water is the medium of every process in the body.  It is essential in vitamin processing, muscular recovery and organ functioning.  Keep in mind the body will pull water from non-essential parts (muscles/joints) to hydrate essential parts (organs).  This process can lead to fatigue and musculoskeletal injuries that will certainly detract from a great fishing experience.  Dehydration can ZAP ones energy.  And energy is what you need to sustain throughout the day.  Increase water intake NOW…prior to your scheduled guided experience to deter dehydration.  Limit alcohol, caffeine, antihistamines and other products that ‘strip’ the body of water.  I recommend consuming half your body weight in ounces per day in water. This process can be achieved over a thirty day-building up- period.  If this amount is not possible, drink enough to cause urination at least every three to four hours.

All the above activities and suggestions should be put together in a structured program specific to your medical history, exercise history, current physical condition and personal goals.  Proper technique is essential and will allow you to gain the most benefit out of your off season training program and decrease injury potential during the program and on the water.  Nutrition is key for sustaining energy and fueling your body properly for the sport.  A professional fitness trainer can design a program that will fit your needs and get you prepared for the upcoming season.  As an online fitness consultant and co-owner of a fly fishing outfit, I have the access and know-how to set up a program to enhance your day on the water.  For more information or to contact me directly visit my website at www.trainedbytracey.com.

The sport of fly fishing is wonderful not only due to the physical benefits is provides but for the serenity and connection with nature you experience every time you walk out on the water.  And I assure you it will be a lot better…above the water…

May you have the best fishing season!

Happy New Year!

Here we go again.  Goals are set.  The promise to ‘keep it off’ this year is announced!  It is by far the fitness industries best marketing tool.  They love the holidays…the weight gain and sentiment.  Promises to loved ones to increase health.  Gift certificates for gym memberships.  The Fitness Industry thrives this time of year.  Give the Gift of Health this YEAR!

It may come as a shock to you however, that they don’t thrive on your success…but on your FAILURE.  Yes, you heard me correctly…they want you to FAIL. 

What would happen to the fitness industry if everyone accomplished their New Years Resolution of ‘getting into shape’!  The industry would go out of business.  Oh, those ‘gift memberships’ you received…they don’t want you to use those gym memberships either.  That would be additional wear and tear on their equipment and money for maintenance.  They definitely want you to BUY the membership, they just don’t want you to USE it! 

Frustrating isn’t it?  The sad truth.

It may also come as a surprise to you that my profession is in the fitness industry.  This entire concept is my business.  The difference is…I WANT YOU TO SUCCEED THIS YEAR!  MY SUCCESS is a direct reflection of YOUR SUCCESS.   I’m not a gym.  I’m a Holistic Wellness and Fitness Consultant.  My training is virtual…online…and done in the comfort of your own home.  So this year I’m going to tell you the trade SECRET TO SUCCESS!  Not for anyone’s demise but for your success!

When it comes to being better and healthier.  No gym membership is required.  Just the ‘know how’.  And the only way you know how to be better is to know the improvements you have to make.  And these improvements are RELATIVE to each person.  There is no cookie cutter formula, habit changes or fitness plan that works for everyone!  Every change you make in your lifestyle has to be exclusive to you, attainable and actually fit into your lifestyle so it becomes a HABIT.

That is the secret.  Know where you are…where you want to go…and learn how to get there!  So how do you do that?

Easy!  And I’ll show you how!

The SECRET to a SUCCESSFUL New Year Resolution!

1. Knowledge is power!  I’ll bet almost everyone could tell me their weight if I asked them!  Not that they would want to but simply, they would know the number.  But how many of you could tell me your resting heart rate, blood pressure, cholesterol, BMI or Body Composition?  Not that weight isn’t a factor pertaining to health…but keep in mind it’s not the ONLY factor.  Know where you are starting…totally.  Get a physical.  This information will also provide a baseline for comparison.  There are more avenues to a successful health and nutrition program than JUST the number on the scale.

2. How is your lifestyle inhibiting your success?  Make a list of ‘Unhealthy Habits”.  Include not only food and exercise…but how you live your life.  Stress, rest, movement, positive thinking, hope and prosperity are also contributing factors to good health.  How you live your life is just as important as what you put into your body!  So make a list…check it twice…and figure out how to change the ‘naughty’ into ‘nice’.

3. Pertaining to #2…make the changes realistic and do them one at a time.  You may have a list of 50 unhealthy habits.  So take your time.  Change only ‘ONE’ habit a week.  And keep it for the next 51 weeks.  Most people jump in full throttle and find out that changing too many things at once IS too many things at once.  It took you a lifetime to form these unhealthy habits…so give yourself the TIME to make the changes!

4. Last, change your outlook this year on health and wellness.  If your only goal is to lose 20 lbs, you may succeed initially but I guarantee you will be setting the ‘I have to lose 20 lbs this year’ goal again.  Instead focus on the ‘how to’.  Change the habits in your life that put you in this position in the first place.  If you change your perspective from ‘I want to lose 20lbs’ to ‘I’m going to change factors in my life that detract from my overall good health’ all the benefits of a healthy lifestyle will come…and you will have a very successful NEW YEAR. 

Be Well!

Tracey L. Stroup

www.trainedbytracey.com