Show your knees some love

So often I hear from clients and others that they have had to curtail or eliminate certain activities because of "knee pain". My first question is always, have you had a diagnosis? The answer to that question is, almost always, no. My second question is, do you do leg work to strengthen the muscles that support the knees? Once again the answer to that question is almost always, no.
A knee injury can affect any of the ligaments, tendons or fluid-filled sacs (bursae) that surround your knee joint as well as the bones, cartilage and ligaments that form the joint itself. Because of the knee's complexity, the number of structures involved, the amount of use it gets over a lifetime, and the range of injuries and diseases that can cause knee pain, the signs and symptoms of knee problems can vary widely.
 If you have new knee pain that isn't severe or disabling, a good rule of thumb is to try treating it yourself first. This includes resting, icing and elevating the affected knee, and sometimes using nonsteroidal anti-inflammatory drugs to reduce pain and inflammation. If you don't notice any improvement in three to seven days, see your doctor or a specialist in sports medicine or orthopedics.
I have learned through personal experience the value in strength training for the legs. Simply put, weak leg muscles allow movement in the knee joint that can cause injury.
Squats, lunges, leg press and leg curls are but a few exercises that when executed properly will strengthen the muscles that support your knees.
Knowledge is power. If you are having pain, get a diagnosis. If you have a diagnosis, you know exactly what you are dealing with and what your options are. From there you and your doctor, physical therapist and trainer can put together a program to get you back on the road to recovery and possibly back at the activities you thought you would no longer be able to do.

hGH and you

Human growth hormone gets busy while you sleep. That awesome training session you had today will set in motion physiological adaptions in your body while you rest....

"Abs" From The Clinic

Part three of the, Vanity muscle series. The abdominal muscles are a group of 6 muscles that extend from various places on the ribs to various places on the pelvis. They provide movement and support to the trunk, often called the core. These muscles also assist in the breathing process, postural support and defining the form.  The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.
From deep to superficial the abdominal muscles are:

• Transversus Abdominis - the deepest ab muscle wraps around the torso, creating an effect similar to a back support belt and has a tremendous effect on body posture. 
• Internal Obliques are a pair of ab muscles, residing on each side of the torso. They have a tremendous affect on posture and are involved in, among other things, rotation and lateral flexion of the spine.
• External Obliques are also located on either side of the torso and affect body posture to a lesser degree and are involved in rotation and lateral flexion of the spine. 
• Rectus Abdominus also known as the six pack is the most superficial of the abdominal muscles and like the external obliques is affects posture to a lesser degree.

When performing exercises for the abdominal muscles such as crunches and leg raises, the back should be rounded.
See you in the gym!!!