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Definition: Carpal Tunnel Syndrome (CTS) is progressive disorder caused by a pinched nerve in the palm of the hand and wrist. The syndrome can cause pain, numbness, and weakness in the index, middle fingers, and thumb. The Carpal Tunnel is the space between eight bones (carpals) in the wrist, which form a “tunnel” where nerves travel from the wrist to the hand.
Symptoms: CTS symptoms include tingling, pain, and numbness in the wrist and hand; also shooting pain into the elbows and shoulders can occur, but is not as common. Weakness and stiffness in the fingers and hand depending on the severity can be debilitating. Symptoms are occur during the day with repetitive motion but are usually worse at night, causing disrupted sleep patterns.
Causes: Tendons control finger movement and surround the carpal tunnel; tasks requiring highly repetitive and forceful movements of the wrist can cause swelling of the tendons resulting in pressure on nerves. Situations where you may experience CTS include:
- Injury or damage to the wrist
- Chronic use of keyboards
- Years of playing the piano, guitar or other instrument
- Inflammatory disorders
- Alcoholism
- Diabetes
- Obesity
- Infections
- Rheumatoid Arthritis
- Hyperthyroidism
*Posture, is important, the nerves in the carpal tunnel start in the spine, wrap around the back of the shoulder, down the arm and wrist to the fingers. Poor posture can negatively affect the nerves in the wrist. Always maintain proper posture with open shoulders, your chest lifted and keep your head high.
Prevention: Decrease tension and inflammation in the wrists and hands and strengthen your upper body. Avoid repetitive movements and if that is not possible take frequent breaks and stretch your wrists, shoulders, and neck to relieve tension. Use ergonomically correct equipment; make sure your chair, keyboard, and monitor are set up properly.
Reduce inflammation: avoid an inflammatory affect; caffeine, alcohol, sodium, and processed foods all cause an inflammatory response that can make CTS worse. Do eat foods that have an anti-inflammatory affect; omega 3’s, fish oil, nuts, dark green leafy vegetables, and avocados are great choices.
Build strength in your upper body, arms and hands. Exercise improves posture and increases blood flow to help nerve function. Traditional strength training can be challenging and often painful. Squeezing barbells and machine handles, or weight on the palms during push-ups can be very painful. Performing exercises with unstable wrist will most likely lead to injury. Build an effective workout that will not irritate your CTS by adding different forms of resistance training equipment like medicine balls, straps (ankle weights) and resistance bands. Or, to start by trying body weight exercises with your wrists stable and hands open.
Medicine balls can be used to add weight to exercises including abdominal rotations, chest press and triceps extension. Holding a large weighted ball on either side will help keep your hands open and your wrist in a neutral position. It can also help keep your shoulder in position with your chest high and hands facing one another.
Strap weights are used to add resistance by strapping weights to the forearms or upper arm, keeping your hands free. Be careful that you progress weight slowly and do not overdo one exercise and create another problem or overuse injury.
Resistance bands are a great alternative to the circuit machines and weights; they allow movement in all directions and can take the tension out of the wrists. Use resistance loops on your forearms to work out your back and shoulder. Longer tubes have handles, which when attached to stationary objects like door handles and table legs, can offer even more flexibility for resistance training.
With these exercises, start with low weight and add more repetitions to increase effectiveness. For more information about carpal tunnel syndrome and strength training, contact Katey Adolph, ACSM CPT
Balance is one of the most sought after goals in life, and in swimming too. To have symmetry means parts of your body won’t tire or be strained more than others while providing effective and efficient propulsion. Being aware of what could go bad will always help you swim faster, and with less effort.
Here is a list of suggestions that should be monitored in each stroke.
Crawl stroke:
Arm extension in reach and pull. The longer the reach, the more glide. The longer the pull, the larger the breath achieved.
Pulling beneath your body. This helps create lift, just don’t push down to make your body rise any higher out of the water. Maintain a floating position.
Rotate your head, not lift. Any lifting of your head will destroy your streamline position.
Backstroke:
Rotate your body, not reach to get your arm in the water: Don’t lift so much with your arm out of the water, but roll your other shoulder under. This prevents any excessive up and down motion in the water. When kicking, because the body rotates, one foot should be above the other when turning side to side.
Keep your hands moving: Don’t stop your hands. Think of a “teeter-totter”. When one hands comes out, the other hand is getting wet. They never catch each other, just like your bicycle pedals.
Breaststroke:
Glide. Maintain your streamline position until just before you start to slow down. The stronger the kick, the longer you can glide. Be sure to press (pull) before you begin to slow down.
Head position. Drop your head into position just before you initiate your kick. Pull, breathe, put your face in, and then kick.
Butterfly:
Arm strokes. Sweep your arms by dragging your thumbs and keeping your “pinkies” dry. Palms point outward.
Breathing. Take your breath, but drop your head back in before your arms come around, that way you won’t be needing to raise your arms any higher than needed.
Squash is a bit like the retail business. The 3 most important things are location, location, location, or in squash…placement, placement, placement. If you can keep the ball in one of the four corners every time, you will prosper. Set it up in the middle of the court, and you will soon be out of business. The greatest asset in Squash is the ability to drive the ball to length. Getting the ball into the back corners allows you to gain control the best real estate on the court…the “T”. Other assets you will want to acquire are the volley, drop, lob, and boast. These shots enable you to place the ball in the corners, maintain control of the “T”, and take advantage of opportunities when they arise. And by all means, don’t forget about egress-regress. It is good strategy to hit shots that enable you to recover your position in the “T” before your opponent reaches the ball. Execute this game plan and you will surely stay ahead of the competition. Play hard, stay healthy, and have fun.
Towards the end of any difficult workout whether it be in the gym or in the pool, maintaining your form is generally the hardest part of the workout. It’s amazing to watch (and participate in) the destruction of what allows us to do less work, and get more from our efforts, when we know that paying better attention to “How” we do it makes all the difference in the world.
Everyone gets sloppy to some degree when exhaustion sets in. We don’t listen very well, get grumpy all of a sudden, can’t think clearly, and don’t really care at the moment. That’s when it’s most important! Olympic athletes train so much that rarely do you see it, but if their honest, they will tell you that when exhaustion hits them, form starts heading for the door.
The best swimmers in the world break up their training several times a workout, just to work on drills to prevent such breakdowns. To break world records, their training is about being stronger, faster, and minimizing the bad habits that creep in when exhaustion sets in.
A few of the bad habits that novice swimmers attract are slapping the hands creating more splash, rather than a smooth entry and glide. A wider kick (possibly out of the water) increasing drag. Lifting the head or looking more forward to breathe, instead of rotating to help maintain the streamline position already established. Keeping the long pull that allows a bigger breath when it’s needed most.
The key is recognition. Recognition of what goes bad, and what you can do to prevent it. A certified swim instructor has seen (and probably done), every bad habit there is, and knows how to rid or at least reduce its influence upon a solid effort. Find what goes wrong when you get tired, and learn drills that specifically address those problems. Make it part of your workout to do the drills when you need it most, when the habits begin to appear. It in itself is a workout.
The badness shows up for everyone (including Michael Phelps), the goal should be how long would it take before it shows up? Increase your effort, by optimizing your efficiency.
Rotator cuff tear, frozen shoulder, shoulder pain, weakness in overhead movements, these are all ailments that tend to plague our shoulders as we age. This is often due to poor posture throughout one’s lifetime and a lack of proper training for the shoulder joint. Many people who work a sedentary job and live a sedentary lifestyle will go days without lifting their arms overhead all the way, meaning their upper arm to ear level, and will slowly lose the ability to do so. This series of articles is all about great exercises to help your shoulders last a lifetime and avoid debilitating setbacks.
We will start by looking at a set of rules that apply not only to the sample exercises below but to your overall workout as well.
Rule number one: As much as possible don’t use fixed weight machines for arm exercises. To strengthen the rotator cuff we must create an unstable environment, it’s job is to stabilize the joint so that the bigger deltoid and pectoralis muscles can work properly. Many people report an increase in bench press strength after strengthening the rotator cuff with proper stabilization exercises.
Rule number two: Add a pause at the halfway point of each exercise. An example would be to pause with your elbows at 90 degrees in a pushup (this is the halfway point since you are going down to 90 degrees and coming back up). This only has to be for one or two seconds but by doing so you are giving your muscles a chance to stabilize the joint, rather than just rushing through the movement.
Rule number three: Always go through the full range of motion with each exercise. The main point of this statement is to extend the elbows all the way. I see many pullups, pushups, rows, and overhead presses done without full elbow extension.
Rule number four: Avoid certain exercises that were made for bodybuilders and not for you. Dips put an enormous amount of strain on the anterior shoulder which is not worth risking. There are other exercises available to work your triceps. The lateral dumbbell raise with anything more than 10lbs will be more strain than it is worth. Save the heavy weights for overhead presses if you really want big deltoids and functional shoulders. See T’s, Y’s and W’s below for better alternatives to lateral raises.
Examples:
Pushup with anterior strain. (Ouch!)
Proper Pushups with progression as follows, instead of seated chest press.
Lateral raise with too much weight and shoulders elevated. (Again, Ouch!)
A better option – T’s, W’s and Y’s on bench.
As you can see you are probably already doing some of these exercises. By following these rules, avoiding certain exercises and focusing on form as well as timing you can turn your shoulders into what they were meant to be! Also look for the next article on a unique exercise to build incredible shoulder durability!
After a brief warm-up, does it still feel as if you are swimming up hill? Is even breathing a challenge without getting water mixed in with it? Is it just an off day in the pool?
A good swim, and a good day for that matter should include enjoyment, getting something out of it, and learning something new or about yourself. Instead of struggling, try adapting.
A warm up entails several things. Acclimating to the waters temperature, slowing stretching the muscles required to perform each task of what strokes (and kicks) you’ll be using, and seek out a rhythm that makes it all as effortless as possible. Ah, the rhythm of it all.
The last on the list should be the most important. It prevents over exertion, more breath in a relaxed manner, and efficient use of only the muscles that are needed. A good athlete uses only the muscles required, nothing more. Efficiency and effectiveness make a good athlete perform at the top of his/her game for speed and longevity.
When I begin working with triathletes, I often start with the question, “At the very least, if I don’t get you faster, but make it easier to swim, would you consider that a benefit”?
Usually the question gets asked back as if a “trick” question has been offered.
One really good benefit of swimming more efficiently, is you aren’t nearly as tired when moving on to your next event! You will become faster, but the added benefit of having more gas in the tank for a long haul shouldn’t be overlooked.
In your next workout, seek a pace that allows you to remain relaxed throughout your entire swim. Synchronize your kicking with your arm long strokes for a bigger breath. It is a ratio that should fit, not be a struggle. Speed up, slow down, and relax!
A synchronized stroke is an efficient stroke. Maybe swimming isn’t your forte, but it doesn’t have to be the reason you finish in the back in the pack.
Countless articles have been written on rules and refereeing, and yet there is and always will be disagreements when it comes to a game of squash between two competitive players. The game moves quickly, and differences in perception will always exist even if we had instant replay with slow motion. So what can be done to make sure that the game remains safe, fair, and fun for all? Here is a top 10 list to get you started.
- Learn the rules, or better yet, attend a referees clinic.
- Be consistent in applying what you learn.
- If you cannot agree, play a let.
- If you don’t see the ball out, not up, or down, it’s good.
It doesn’t matter how close it is.
- If you hold up because you don’t want to hit your opponent with
either your racquet or the ball, it’s more than likely a stroke.
- Make an honest attempt to play the ball. Incidental interference
should be just that…incidental.
- Be safe. Don’t barge your opponent or play dangerous shots.
- Offer the stroke if you are in the “danger zone” .
- Call your own carries, not ups, outs, downs,etc..
- Don’t let competitive perception blind you. Win by playing better
than your opponent.
This is just a start. Please email Bruce at bvinsonhaler@sacng.com if you would like to comment or have something you would like to add to the list.
The most crucial part of the Rules of Squash pertains to a players right to play the ball. You are required to give your opponent a fair opportunity to see, run to, and hit the ball (including a follow through), and also to hit any part of the front wall. Failure to do so (interference) could result in a let (play the point over), or a stroke (point or hand out) to your opponent. If there is minimal interference or no play on the ball, then there is no let. The governing principles are safety first and fairness to the outcome of the rally. So if you think you might hit your opponent with either the racquet or the ball, hold up! It is probably a stroke. If the players cannot agree, just play a let and get on with it. There is much more to the rules than what is laid out here, but if you keep these things in mind, you are on your way to playing a clean and honest game of Squash.
Whether you are a recreational swimmer, scuba diver, or seasoned tri-athlete, the flutter kick is, and should be, an integral component of your swimming. Eliminating propulsion from the largest muscle group in your body changes your speed potential.
An effective kick provides propulsion and balance and helps distribute the total swim workload over the entire body. It allows other muscles to “relax” while swimming. The key to doing any athletic endeavor well is learning where and when to work, and to minimize the effort whenever possible.
In teaching the “art of kicking,” I simply ask the swimmer to start kicking both up and down against the water with the legs close together. It is a “leg” kick, not a “foot” movement.
As you kick, gradually bend your legs more and more. With a completely straight leg, there is little pushing the water away from you, and by bending your legs too much, there becomes more sinking than propelling. Somewhere in between, is an effective kick.
Also remember the depth of your legs is important to allow the streamline effect. They should remain just below the surface as to create “bubbles,” not splashes. Bubbles require that you kick just below the surface (both up and down against the water), while “splashes” mean that your feet are coming out of the water and not pushing against anything to help you move.
The movement is not tight or restrictive, but not completely relaxed either. The use of the entire leg, hamstrings, and especially the glutes are important to spread out, and not over-use certain muscles.
Try not to dominate your stroke with just your upper body, energy conservation is important for those long swims.
“How do I get a flat stomach?” Fitness trainers hear this more often than you would imagine. Even if you’ve never been the one to ask, let’s be honest, most of us wouldn’t mind knowing the answer to this sought out question. So here’s the scoop.
To get defined abs, it will require some work. A lean midsection takes a combination of good nutrition, cardiovascular exercise, and abdominal strengthening. Those who see the best results consistently combine all three.
Nutrition
Good nutrition is essential for overall physique. Consuming unhealthy, processed (i.e. “junk”) food will produce an unhealthy body lacking in nutrients. Make smart food choices and you’ll be on your way to a leaner, more defined you.
Think natural, high fiber, nutrient-rich foods like vegetables, fruit (in moderation), lean protein (such as chicken, turkey, lean cut beef, fish, tofu, egg whites, etc) and complex carbohydrates (like whole grain pastas and bread, brown rice, low fat yogurt, potatoes, etc). Simply changing the type of calories consumed will help increase energy level, control appetite, and aid in weight loss. To keep your metabolism revved up and fight hunger pains throughout the day, make it a goal to eat 5-6x, every 2.5-3 hours. Your body will soon become an efficient, calorie-burning machine as long as you supply a constant flow of nutrients to it.
Get in your cardio!
Popular exercises such as sit-ups, planks, and bicycle crunches are all effective for strengthening abdominal muscles; however, if you want those infamous “washboard abs” to be seen, then cardiovascular exercise is the key to getting you there. You can do a thousand sit-ups a day, but unless you lose the excess layer of fat around your midsection the fruits of your ab-intensive labor will remain hidden.
The trick to losing weight is really no trick at all. In fact, it’s actually pretty simple. The first step is to understand the concept that shedding pounds requires a caloric deficit. In a nutshell, this means burn more calories than you consume. So what is the easiest way to burn calories? By keeping your body moving and heart rate up with good ol’ cardiovascular exercise. You can go for a run around your neighborhood, hike with the family, hop on a stepmill at the SAC, try playing a game of squash, take an aerobics class…your options are endless.
It’s important to remember that even though the “how to” on losing weight is easy to follow, actually losing the weight is no walk in the park. In order to see the results you desire, you have to put in the time and effort. The American College of Sports Medicine recommends (for weight loss) 60-90 minutes of moderate-high intensity cardiovascular exercise most days of the week. So make your health goals a top priority by scheduling time for exercise every day!
Abdominal Strengthening Exercises
Proper nutrition and consistent exercise go hand-in-hand for losing excess body fat, but it is strength training that will give you the firm, toned abs you want. Plus, the benefits of strengthening your abdominal muscles extend far beyond cosmetic appeal. A stronger midsection improves posture, prevents back injury, helps with balance and stabilization, reduces the risk of hernias, and even allows better oxygen flow to your lungs!
There are hundreds, even thousands (maybe), of exercises that target your abdominal muscles. Check out a few of my favorite below!
• Plank up downs
- (A) Start in a high plank position on your hands. Keep wrists aligned under shoulder joint, maintain neutral neck & spine alignment, engage abs and squeeze glutes.
- (B) While holding the plank position, lower body down one elbow at a time.
- (C) From there, come back up to starting position one hand at a time. Repeat A-C 10x starting with the left elbow down first and 10x starting with the right elbow down first.
• Renegade row
- (A) Start in a high plank position with one dumbbell in hand. Keep wrists aligned under shoulder joint, maintain neutral neck & spine alignment, engage abs and squeeze glutes.
- (B) Pull dumbbell straight back into a row, squeezing upper back. Bring dumbbell back down to starting position and repeat. **Be sure to keep abs and glutes engaged. Do not allow hips to pike up toward ceiling or rounding of the back. Complete 2 sets of 10 reps for both right and left sides.
• SB Knee Tucks
- (A) Start in a high plank position on your hands with stability ball under shins (to advance, begin with ball under feet). Keep wrists aligned under shoulder joint, maintain neutral neck & spine alignment, engage abs and squeeze glutes.
- (B) Drive hips up to the ceiling while keeping abs pulled in.
- (C) Keep hips up and pull knees in toward chest. Return back to starting position. Complete 2 sets of 10-12 reps.
• Medicine Ball Tabletop Pass
- (A) Begin in a table top position with knees bent and arms overhead.
- (B) Engage abs and crunch up, placing medicine ball on lower legs.
- (C) Bring upper body back down while balancing ball on legs. From here, crunch up again, grab the ball and return back to the starting position. This counts as one rep. Complete 2 sets of 15-20 reps.
• Side plank hip dips
- (A) Start in a side plank position, keeping wrist in line with shoulder, abs pulled in, feet stacked and hips up (For beginners, maintain this position on knees first).
- (B) From there, drop hips down to floor and lift back up. Maintain the side plank position throughout the movement. Avoid leaning forward or backward. Complete 2 sets of 10 reps for each side.
• Hip lifts
- (A) Begin with legs straight up, abs engaged and lower back pressed down into mat.
- (B) Contract lower abs and lift hips straight up, kicking heels to the ceiling. This should be a small, controlled motion. Avoid swinging legs and/or kicking toward head. Complete 2 sets of 10-15 reps.
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