The push for barefoot running is gaining more and more emphasis for todays athletes.  And there appears little that can be argued against the concept – afterall running shoes are a recent concept that has been monopolised by some of the biggest brand names in the world.

5 Fingers - Gloves for Your Feet

A recent study at the University of Newcastle in Australia concluded there is no scientific evidence to support claims that running shoes with elevated heel crash pads and elaborate anti-pronation systems prevent injuries in runners. The findings have been published in the March 2009 edition of the British Journal of Sports Medicine.

“Since the 1980s, distance running shoes with thick, heavily cushioned heels and features to control how much the heel rolls in, have been consistently recommended to runners who want to avoid injury,” Dr. Craig Richards, one of the researchers, said in a press release announcing the results of the study. “We did not identify a single study that has attempted to measure the effect of this shoe type on either injury rates or performance. This means there is no scientific evidence that [those shoes] provide any benefit to distance runners.”

Caleb Wegner writing in “Run For your Life Magazine“  in 2006 and Michael Warburton, a Queensland Physiotherapist, wrote in Sportscience 2001 about the benefits of barefoot running. Now there is a growing body of eveidence to support this concept.

Testimonials from practitioners across Australia reveal widespread anecdotal evidence of the benefits of protected barefoot activities using 5 Fingers – “Running in FiveFingers improves agility, strength and equilibrium, plus it delivers sensory feedback that allows runners to make immediate corrections in their form. This greatly improves running efficiency.” Dr. Ivo Waerlop (chiropractor & expert in gait biomechanics in sports)

5 Fingers are versatile and are effective for running & exercise

]]> http://blog.aokhealth.com/barefoot-running-vibram-fingers/feed/ 0 http://blog.aokhealth.com/functional-exercise-pristine-hunter/ http://blog.aokhealth.com/functional-exercise-pristine-hunter/#comments Wed, 25 Aug 2010 03:16:37 +0000 BradleyW http://blog.aokhealth.com/?p=558 Matt Farley worked with the AOK team for a number of years as a technical specialist and always proved to be a knowledgable ambassador for AOK’s range of proven and trusted products. He has recently launched an independent fitness venture in the Hunter.

Locomotion Health Club, located in the picturesque Hunter Valley Gardens Village is a unique and luxurious gym and health facility. The club offers people who live, work or visit the wine region a fabulous venue to exercise, or simply relax and unwind.

The boutique health club has a range of handpicked strength, conditioning, and cardiovascular equipment.  Visitors or members who join will also have access to the 12.5m heated swimming pool, spa, sauna, showers and tennis courts at the stunning Mercure Resort Hunter Valley Gardens.

Locomotion Health Club

Hunter Valley local Matt Farley is the creator and owner of Locomotion Health Club.   Matt is hugely passionate about all things health and fitness, and has been in the Industry for close to 15 years.  Backed by qualifications in Health & Sports Science and having starting out as an aspiring professional athlete in Singapore, Matt worked internationally and in Australia gaining an enormous amount of experience in the field.

Matt says, “Locomotion Health Club has been in the pipeline for a few years now.  As a local myself, I felt that people who lived in our region needed a health club that was convenient and one that enables them to look after their health and fitness in a more personalised way.”

“From sport specific programming, personal training, fitness evaluations and older adult programs, we are able to assist all ages and fitness levels.   Massage and physiotherapy services are also available.”

“Our staff are highly trained and experienced at helping people reach their goals.  We will also be conducting two annual 12 week boot camp programs that will be a fantastic challenge for members looking to take their fitness outside to the next level.”

“The Hunter Valley is synonymous with world class wines and fine food, but it is important to balance out these pleasures with exercise.  As they say, everything is best in moderation!”

The Locomotion Health Club is located at the Mercure Resort Hunter Valley Gardens, Broke Road, Pokolbin.  Opening hours are Monday to Friday 6:00am to 8:00pm and Saturday 7:00am to 12:00pm.

For further information or to interview Matt Farley contact Rebecca Mortimer at Agent99 PR on 0409 362 539 or email Rebecca@agent99pr.com

Click here to view the embedded video.

Training the body outward from the center, this oscillating, rapidly contracting device (about 270 contractions per minute) works the smaller, dynamic stabilizing muscles to build strength, endurance, muscle tone and coordination for ultimate conditioning in a quick yet sometimes grueling workout you’ll come to love and appreciate. And because of the Bodyblade’s compact size and the need for reps of only 60 seconds (if you can survive the burn and last that long), it can be used virtually anywhere — in the gym, in the back yard, or even while you’re watching television in the living room.

And it’s quite easy to use. Take it, shake it (by pushing and pulling front to back or side to side) and match the rhythm of the blade as it oscillates back and forth. There’s no swinging; rather, it’s the rapid movement that works on your body as you work on keeping the Bodyblade in constant motion. But the Bodyblade is about more than today’s “core stabilization” buzzword. Hymanson wants to train movement, not muscle.

“Nobody stands in one spot and develops the ability to contract their core muscles. What are you going to do when you have to move? What are you going to do when you have to move through a range of motion with high velocity. There are so many factors involved, and that’s where our Bodyblade training comes into effect, with the rapid contraction, the constant balance that needs to take place in the body anytime you’re moving.”

And how does that apply to your golf game? Not only does the helpful wall chart offer a range of movements, but the Bodyblade also has been a regular fixture for years in the HealthSouth Player Fitness Centers on the PGA and Champions tours, with guys like Jay Haas, Brad Faxon and Scott McCarron giving the ’Blade a shake.

“Golfers end up with two major problems — low back problems and shoulder problems,” Hymanson says. “And not by any accident, it’s because of loss of flexibility and timing, and the connection between upper and lower trunk.”

Focusing on those golf-specific muscles, you can put yourself into positions of the swing — address, backswing, follow-through — as you oscillate. The goal, as with all golf training, is to build greater clubhead speed and greater control of the club while strengthening your back, shoulders and inner core to work together as one healthy, coordinated body.

“I want to train your body how to move,” Hymanson says. “And in the process of training you how to move functionally and appropriately, I’m going to be training groups of muscles to work together to provide an efficient movement to get a job done, such as swinging a golf club.”

With approximately three-quarters of a million Bodyblades sold in the past 15 years, the proof is in the progress people are making every day, from mini golfers to fine-tuned athletes to disabled folks rebuilding their bodies. Of all the sticks golfers dream of swinging, this just might be the best one you could ever put in the bag. —Darin Bunch

5 models, Each includes DVD and wall chart are available at our AOK Health website.

Purpose of Russian Twist:

Strengthen hamstrings, bottom muscles and activate muscles that control the lower spine and pelvis. Strengthen abdominal wall in rotation.

Russian Twist on the mediBall

Instruction:

1. With knees bent and ball behind back, slowly roll backwards until ball is under shoulders and back is straight.
2. Raise arms toward the roof and clasp.
3. Roll arms and shoulders from side to side.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.

By Odd-Egil Olsen et al – Sports Trauma Research Center, University of Sport and Physical Education, Oslo, Norway

BMJ  2005;330:449 (26 February), doi:10.1136/bmj.38330.632801.8F (7 Feb 2005)

Introduction

Regular physical activity reduces the risk of premature mortality in general and of coronary heart disease, hypertension, colon cancer, obesity, and diabetes mellitus in particular.

Balance Pad Drills For Throwing & Catching

However, participation in sports also entails a risk of injury for all athletes, from the elite to the recreational level.   Studies from Scandinavia document that sports injuries constitute 10-19% of all acute injuries seen in emergency departments, and the most common types are knee and ankle injuries.  Serious knee injuries, such as injuries to the anterior cruciate ligament, are a growing cause of concern.  The highest incidence is seen in adolescents playing pivoting sports such as football, basketball, and team handball. In these sports, women are three to five times more likely to contract a serious knee injury than men.

Injuries to the anterior cruciate ligament may require surgery, always entail a long rehabilitation period, and drastically increase the risk of long term sequelae.  Although treatment methods have advanced notably, there is no evidence to show that repair of a ruptured anterior cruciate ligament or isolated cartilage lesions prevents early development of osteoarthritis. 

Wobble Board Drills While Catching & Throwing

Effective methods for preventing injuries therefore need to be developed. Some studies report promising results, indicating that it may be possible to reduce the incidence of knee and ankle injuries among adults  and adolescents. However, these studies are small and mainly non-randomised, with important methodological limitations.  Prospective randomised intervention studies are therefore needed, especially among children and adolescents, to assess the efficacy of interventions aiming to reduce injuries. We conducted a randomised controlled trial to investigate the effect of a structured programme of warm-up exercises used to prevent acute injuries of the lower limb in young people playing sports.  To minimise overlap within clubs, we used a cluster design.

Conclusion A structured programme of warm-up exercises can prevent knee and ankle injuries in young people playing sports. Preventive training should therefore be introduced as an integral part of youth sports programmes.

Here is an interesting article on proprioception and ankle rehabilitation.

By: Dwayne Sheehan, MA, B.Ed., B.PE 

Active gaming is growing up.  It’s no longer the infant that requires nurturing and protecting.  Progressive thinkers who have recognized the link between video games, fun and physical activity have been quietly advancing the industry for years.  With the popularity of Wii and DDR leading the way, the child we call “exergaming” is now enjoying the adventurous and rebellious years of being a teenager!

Ironically, it’s the children and teenagers of today’s society that need the physiological benefits of active gaming more than anyone else.  Children today see screen technologies as integral to their daily lives, thereby influencing how they spend their spare time and impacting time spent doing physical activity. Excessive sedentary screen time has contributed to an increase in childhood obesity, higher incidences of disease, and difficulties learning in school.  With sedentary screen time at an all-time high, research is showing that interactive gaming technologies are motivating children to be more active in an environment comfortable to them: one based in technology and gaming.  The applications of retail exergaming technology as a motivational tool to help children and adolescents achieve physical literacy could have a significant impact in the fight against childhood inactivity.

At the heart of increasing physical activity is the development of fundamental movement skills upon which more difficult motor tasks are built.  Balance is one such fundamental skill which can be further dissected to include postural stability.  The potential for a beneficial change in postural stability, and other basic motor abilities, as a result of using exergames, may affect children’s perceptions of physical activity by engaging them in activities that they have confidence in, are successful with, and enjoy.

According to Canada’s Long Term Athlete Development (LTAD) plan, the most influential years in the development of physical literacy occur during the optimal period of readiness prior to puberty.  The Canadian Exergaming Research Center (CERC) has been designed to study the impact of active video gaming on the acquisition of fundamental movement skills in children.  Located in a public elementary school in Calgary (Canada), the CERC is a dedicated living lab with 27 active gaming stations that are age appropriate and intended to help children improve balance, agility, coordination and laterality.  When students are participating, direct connections to the Alberta Physical Education Program of Studies are made to ensure that the outcomes of exergaming activities align with the relevant standards of physical education.

There is no doubt that during this exciting stage of exergaming growth, ideas will continue to evolve and the technology will continue to amaze us.  Growing up, as we all know, also has its share of responsibility that may not always be attended to.  In order to for the active gaming industry to continue maturing, research must continue to keep up with the pace of the field.  By constantly finding ways to scientifically connect the games to physical and health benefits, society will continue to see the tremendous potential of active gaming as a tool in the fight against childhood obesity.

 For more information on the CERC and their current research, click HERE

Purpose of Hip Extension:

Strengthen back of thigh (hamstring) and bottom muscles. Activate muscles that control lower spine and pelvis.

Hip Extension on the mediBall

Instruction:

1. Lie on floor with feet on ball.
2. Raise hips until back is straight.
3. Raise one foot off ball.
4. Return to base position and repeat alternating legs.

Body Check

• Tongue on roof of mouth
• Head, neck & shoulder deactivation
• Chin tucked slightly
• Activate TVA (pull umbilicus towards spine)
• Activate multifidus (confirm with tape or by pressing fingers against multifidus the back muscles mirroring the belly button)
• Pelvic Floor Activation
• Maintain Neutral Spine

Postural Alignment Check

• Ear, shoulder & hips in alignment
• Knees & ankles in alignment

NB. Fatigue is always the guide to repetition i.e stop, rest & then try a few more reps.

Disclaimer: This is a basic guide to improving balance, muscle tone and flexibility. All exercises should be performed with care and caution, if unsure about an exercise please seek professional assistance, we take no responsibility for injuries caused by stretches performed incorrectly. Reproduction of any material without written permission from the publishers is strictly prohibited.