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Run Yoga Run

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Run Yoga Run

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Run Yoga Run

Check out this routine designed to release hamstring, quad, and hip flexor tension. Some knee and shin therapy thrown in for good measure too. If you must run, do some yoga too!

“Yoga is for flexible people. And since I can’t bend like a pretzel I guess that leaves me out.” In fact, tight, inflexible runners and ‘wanna be’ runners stand to gain the most from many of the classical Hatha yoga postures. Although one might think yoga and running are diabolically opposed to one another on the exercise spectrum, the two make an excellent marriage of strength and flexibility.

Yoga’s internal focus will draw your attention to what is going on with your body rather than be externally focused on winning or finishing the race. Runners, and any athlete for that matter, benefit greatly from practicing yoga by building and balancing strength, increasing range of motion, and training the body and mind to work synergistically.

Run Yoga Run is designed from my own experience as a runner and years of practicing yoga. Each week the focus is designed as mini-workshop – working progressively to create greater function in the body from the shoulders and hips to the knees and SI Joints all the while learning to let go of needing to ‘get somewhere’! Yoga is not intended to replace your usual physical training but rather complement it. Improvement comes with time, patience and practice.

Classes are small (maximum 8 students), enabling a free-flow discussion about function, form and alignment. To benefit from the experience, practicing at home is expected. At the end of the 10-week series, you will have learned a yoga sequence that will serve you wherever you are in your athletic endeavours.

Yoga has been lauded by not only runners but athletes around the globe including golfers, cyclists, hockey players, and swimmers, to name a few. These are some of the key benefits for athletes who practice yoga:

Improved range of motion and muscle tone

Increased flexibility, strength and stamina

Reduced stress and tension

Able to ‘lean in’ to challenges with greater ease

An ability to stay focused and balanced

To become more relaxed and refreshed

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Feet surgery

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Feet surgery

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The podiatric surgeon is taught to approach foot surgery by keeping the knowledge of normal foot function and biomechanics in mind. Because of the weightbearing nature of the foot, surgical procedures must be designed to be as stable as possible to withstand the forces of everyday standing and walking. Care is taken to understand the cause of the problem so as to provide a long-lasting cure, when possible. Greater than 99% of podiatric surgery is done in an outpatient setting such as a hospital outpatient department, a freestanding surgery center or in the podiatry office. Most procedures allow for immediate walking with a surgical sandal. Some procedures may require the use of a cane, crutches, or a cast. Specific surgical treatments for many common (and some less common) foot conditions will be discussed.

Flat Feet (Pes Planus)

Surgery for flat feet is generally reserved for the most symptomatic cases. Orthotics are often the first line course of treatment. Many people have what are referred to as “Flat Feet” but are relatively asymptomatic. Flat feet may result in significant foot pain and deformity because of excessive pronation which causes joint instability. Flat foot procedures are designed to provide for a more stable foot which pronates less. Most flat foot surgery is performed on patients in the adolescent age group. There are a large variety of specific surgical procedures that may be used. They may be grouped according to the region of the foot that is treated. Often, 2 or 3 procedures may be performed together from the different groups.

Rearfoot osteotomies
These are procedures which are designed to change the position of the heel into an inverted or supinated position (the opposite of everted and pronated which are found in flat feet.) An osteotomy is a surgical cut in the bone. Often, a wedge of bone is removed to change the angle of the heel bone (calcaneus). Other procedures are transpositional and involve sliding of one part of the bone along the other part of the bone. (E.g. the Koutsogianis procedure). Other procedures involve adding a bone graft and opening the wedge to change the angle of the calcaneus.( E.g. the Evans Procedure). These osteotomies are generally held together with special screws, pins or bone staples and require a period of casting and immobilization for several weeks.

Medial column stabilizations
These procedures involve fusing two or more of the bones along the medial side (inner side) of the foot. Common fusion sites are the navicular and medial cuneiform. These bones have often dropped in a flat foot and fusing them provides more stability. These osteotomies are generally held together with special screws, pins or bone staples and require a period of casting and immobilization for several weeks.

Tendon transfers
Sometimes the insertion sites of tendons are detached and then reattached to bones at different locations. The result is a dynamic stabilization. Repositioning of the tendons allows the muscles that pull them to exert their force in a more beneficial way to help support the arch. The Young tenosuspension procedure reattaches the Tibialis Anterior tendon to a better position beneath the medial arch where it can pull up on the arch to support it.

Tendon lengthening
Often, the Achilles tendon is tight and is a major deforming force contributing to flat foot conditions. A condition associated with a tight Achilles tendon is known as equinus. An Achilles tendon lengthening procedure is often effective at reducing this deforming force. The calf is made up of 2 gastrocnemius muscle bellies as well as the soleus muscle. The Achilles tendon attaches to all three. An Achilles tendon lengthening lengthens the whole group together. Sometimes, the gastrocnemius muscles are tight while the soleus is not. In this case, a gastrocnemius recession can be performed to lengthen only the gastrocnemius while leaving the soleus alone.

Arthroeresis
These are procedures in which a peg made of plastic or titanium is placed in front of a bone to limit its motion. A common location for placement of such a device is the Sinus Tarsi which is a cone-shaped space between the talus and calcaneus bones. The peg helps to limit pronation. This is often just a temporary measure with the peg left in for a few years and then removed.

Arthrodeses
An arthrodesis is a fusion of two bones. In addition to the medial column stabilization fusions discussed above, rearfoot bones may also be fused. Rearfoot fusions are generally reserved for the most severely deformed, arthritic and painful feet . A Triple Arthrodesis is a fusion of the Talo-calcaneal, Talo-navicular and Calcaneo-cuboid joints. This is one of the most complex foot surgeries performed since all three joints must be aligned and fused properly to achieve a satisfactory result. In addition, because motion in the rearfoot is eliminated, the ankle joint and other joints in the foot may be forced into compensating to provide additional motion which could result in future symptoms in those places. These fusions are generally held together with special screws, pins or bone staples and require a period of casting and immobilization for two or three months.

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FLEXability

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Why?
Stretching your muscles is good preparation for all types of sports and fitness; it helps prevent injury for people who exercise intensely, or, on the flipside, for people whose muscles are stiff. By fitting out the stretching area in your club with equipment featuring cutting-edge technology, you’ll open new horizons for your business, relaunching an activity that has the potential for a very broad user spectrum.

The FLEXability™ Line is Anterior and Posterior, two pieces of equipment that together stretch all the body’s main muscle groups, designed to achieve maximum performance for minimum effort in every exercise.

Users can adjust FLEXability™ entirely on their own; it’s designed for total comfort, revolutionizing the stretching experience and transforming it into a pleasant new form of exercise.

Who’s it for?
Athletes who want to prevent strains and other injury and reduce the muscle tension caused by intense, targeted workouts.

For mature exercisers, who want to maintain and, where possible, improve the elasticity and flexibility of their joints and the efficiency of their muscles.

For people who want to relax with a pleasant exercise that’s non-invasive but still produces results for your physical condition.

For newcomers to physical activity, in order to increase their ability to move and help get themselves into a more active lifestyle: the more movement they’re able to do, the easier it will be to tackle all the other options available in your club.

Stretching your muscles doesn’t require specific training, and that’s even more true with FLEXability™: thanks to its Method (dynamic, innovative, and patented), the line makes it possible to gradually adjust the stretching range based on your weight, preventing any risk under any condition and for any user.

And for people who want that extra incentive?
FLEXability™ is designed for that too: thanks to an assessment and feedback system on reachable results, the equipment measures the progress of your flexibility, motivating all types of users to improve their mobility and muscle extension day after day.

Choose flexibility: with FLEXability™, traditional stretching takes on a new face, becoming a high-performance activity that’s engaging for every user segment.