3 Leg Strengthening Exercises for Cycling

These 2 words are often used interchangeably. When in reality they mean two very different things. Your health care team is well versed in these differences. Hyperflexibility is referring to the amount of stretch our contractile muscles can perform, while hypermobility refers to the laxity of the ligament(s).

Hyperflexibility refers to the ability of our muscles to lengthen and reduce tension. Since they are like rubber bands, they will return to a resting position; therefore, will not increase the risk of injury to the joint due to lack of support. Often being hyperflexible does not pose a concern for injury but may indicate the need for specified strengthening.

Many people will have hypermobility in one or two joints, but only a small percentage of people have widespread laxity. A ligament does not have a contractile property, so once it is stretched/lengthened it will not return to a resting position. It will always remain lengthened. A laxed ligament will no longer support the joint which can result in pain and injury for many of those who do not know how to properly strengthen the appropriate muscles surrounding the joint. Overstretching a ligament is therefore a great big “no-no”.

Physical Therapists, as the movement specialists of the medical community, are probably the best resource to help you understand your condition and set you up with the best exercise regimen. ST was designed by and continues to be progressed/changed and updated by physical therapists. Make sure you work within your pain tolerance while using the program and be accurate with answering the questions that may be asked before or after your sessions. This will help the system adjust to your needs. The range of motion assessments are utilized to monitor your progress and alert your healthcare team of any concerns. Remember, you can always reach out to your health coach for further advice.

What Happens to Your Body When You Sit All Day?

Pain and extended periods of sitting are closely correlated. Being in a seated position puts a tremendous amount of pressure on your spine and invites poor posture. Due to this, people who sit frequently are more prone to experiencing back pain, neck pain, and shoulder pain amongst other areas. Lack of movement also contributes to stiff joints and tight, sore muscles.

Immobility

Immobility, associated with extended desk work, can contribute to muscle atrophy. Atrophy occurs when we fail to use our muscles enough resulting in loss of muscle mass and strength. This greatly increases the risk of sudden injury or chronic pain as the body is less prepared to withstand sudden movements or awkward bending and twisting.

Consider Your Work Environment

Ergonomics is another important aspect to be mindful of. The relationship between your desk and chair can have a major influence on your pain. It may be inviting a slouched or hunched over the position which could increase pressure on the spine and neck. Try to prevent from having rounded shoulders, extending your head and neck forward, slouching, or crossing your legs.

Move!

The best way to combat this? Get moving! Taking small but frequent breaks, if possible, to stretch, walk around and get some blood flow can make a big difference. This can be as simple as going to get water or coffee, just to give your body a change of pace. If you are able to incorporate any form of stretching into your work breaks, that also helps a great deal in preventing atrophy, stiffness, and soreness. It is especially important for desk workers to be physically active during off-hours. Utilize this time to stretch and exercise to ensure no muscle and joint function is lost as a result of inactivity at work.

SimpleTherapy can provide you with personalized structured stretches and exercises to combat the negative effects associated with sitting. Stretching and exercising is extremely important in order to maintain muscle and joint function, restore mobility and ease tension.

What is Crepitus? 

Crepitus is described as a grating, cracking, crunching, grinding, creaking or popping noise that occurs along with the movement of a joint. These sensations may be mildly uncomfortable but are largely pain-free. Crepitus can affect people of all ages but becomes more common as we begin to get older.

What Causes Crepitus? 

• Air bubbles popping within the joint. For example, cracking your knuckles.

• Tendons or ligaments snapping over bony structures. This may cause slight pain or discomfort

• Arthritis - this causes the cartilage (cushion between joints) to begin to deteriorate.

Where is Crepitus Most Common? 

When Should You See a Doctor?

What is metabolism/metabolic function?

How Does Exercise Help?

Other ways to help boost your metabolism on top of exercise include:

• Eat protein
• Drink lots of water
• Caffeinated beverages such as coffee and green tea
• A good night of sleep

How is Pain Interpreted By the Body?

Pain is a process that involves lightning-quick communication between the nerves and brain. When there is something wrong with a body part, it is communicated directly to the brain, which interprets that pain, and sends it right back to the affected area.

Acute & Chronic Pain

There are two main types of pain, acute and chronic. The severity of both these forms of pain can range from mild to severe. Acute pain typically stems from a singular event such as a broken ankle, car accident, a slip or a  fall, etc. In a majority of instances this pain, when treated correctly, will last a duration of time prior to going away. However, if poorly managed, it can sometimes turn from acute pain to chronic pain.

Chronic pain is a more persistent pain that slowly develops over a period of time and can stem from a variety of different things. Things such as repetitive motions, poor posture, overuse, and aging can all be contributors to the development of chronic pain. Injuries commonly associated with chronic pain include muscle strains, tendonitis, joint sprains, and chronic inflammation. Similar to how it develops, it also takes a long time and requires a process to successfully combat. In many instances, it is necessary to alter some aspect of our lifestyle to help alleviate the pain or prevent it from progressing to a worse state.

Things to Consider

How are you recovering?

If you are an active person and or your job requires a certain degree of physical activity, are you spending the necessary amount of time to make sure your body recovers? This can come in the form of stretching, foam rolling, ice & heat, and sleep. All of these activities help the body repair damaged tissues and promote healthy blood flow into the area.

Are you getting enough sleep?

Everyone is different but, it is safe to assume most people need roughly 8 hours of sleep on a per night basis. This is when muscle tissues are most effectively repaired and experience the highest rate of growth. Chronic lack of sleep can lead to an increased risk of injury

Are you moving enough?

Believe it or not, the source of chronic pain can come from a lack of movement. Sitting all day at a desk or on the couch can lead to poor posture, poor body mechanics, stiff joints, and tight muscles. Simply stretching twice per day for 15 minutes, and making sure you are taking frequent breaks, can help combat pain associated with lack of movement