We all go through times in our lives where our schedules are just too hectic to fit in a workout. Sure, people will tell you that you can always find time for a quick workout if you just organize your daily activities a bit better. But, honestly, sometimes we are just too busy, tired, and/or frustrated to think about it, right?

While we may not be able to squeeze in a workout each day, adding a quick 5-10 minute stretching routine to your day can really work wonders when it comes to increasing flexibility, improving circulation, and decreasing stress.

Stretching can boost energy by promoting greater blood flow throughout the body, supplying your body with fresh oxygen. When you stress, your muscles tense up, keeping you stiff and uncomfortable. Stretching can release this tension, helping you to re-focus and relax. A less stressed, more flexible body has a decreased risk of injury and illness.

Stretching may be just the pick-me-up you are looking for. Why not give it a try?

Here are a few basic stretches I use daily that don't require any equipment other than you and a bit of floor space. Fit them in between errands, after a meeting, or before you fall off to sleep. Hold each stretch for 10-15 seconds before repeating on opposite side when required. Remember to breathe slowly and deeply while performing each stretch.

To Relax and Reduce Stiffness:

Above-the-Head Reach

Stand up straight, stretching your arms above your head while linking your hands together. Take a deep breath and release as you lower your arms back to your side.

Elbow Lift

Link your hands behind your back and raise your arms as high as you can, while squeeze your elbows together and pushing your chest toward the ceiling.

Shoulder Rolls

Stand up straight, relaxing the arms and shoulders. Slowly begin rolling your shoulders by moving them upward, back and down in a circular motion. Repeat 10 times.

Arms:

Triceps Stretch

In either a standing or sitting position, raise one arm above your head. Bend the arm at the elbow, placing the opposite hand on the elbow. Apply light pressure until you feel the stretch.

Shoulder (Deltoid) Stretch

From a standing position, cross one arm in front of your body. Place the opposite hand on your elbow. Apply light pressure to pull the arm across your body. (Do not twist your waist/torso).

Legs:

Butterfly Stretch

In a sitting position, bend both of the knees, brining the soles of your shoes together (knees should be pointing out to the side). While keeping your back straight, hold your ankles or feet with your hands. Gently lean forward (don't slouch!) applying pressure on the legs with your elbows. Do not bounce with the legs.

Quads Stretch

In a standing position (you may use a wall, chair, etc for balance, if needed), bend your knee, lifting the heel of your foot toward your back. Once bent, hold your foot with your corresponding hand, applying light pressure as you feel the stretch.  

Calf Stretch

Lean both hands against a wall. With one leg straight, take a step backward with the other foot and slowly bring that heel to the ground while keeping your knee straight. Hold in this position.

Are you aware of the fact that the surface you choose to work out on could be causing you leg, knee, and back pain? Whether you are a recreational walker or a competitive athlete, the surfaces you use regularly (asphalt, grass. etc) have different affects on your body. Choosing surfaces wisely, or adjusting your use of them, may help stop and prevent pain and injury.

Here is a breakdown of commonly used surfaces and how they may help or harm your body.

Asphalt and Concrete

Asphalt and concrete surfaces, such as roads, outdoor basketball and tennis courts, etc. do not absorb much if any of the shock created when your foot comes into contact with the ground. As a result, this force is pushed back into your foot, vibrating the bones and muscles throughout your body. Over-exertion on these surfaces could result in stress fractures, knee pain, shin splints, and more. This is not the more beneficial surface to work out on, but if you are not particularly injury prone, using these surfaces regularly should be okay.

Dirt

Dirt surfaces such as running or hiking trails are a good option if you are an athlete that has suffered from shin-splints, chrondromalacia, or ITBS. This softer surface is much more forgiving on impact than concrete, but anyone working out on a surface like this should be cautious of where they step; trail footing can be bumpy, causing your foot to land at an angle. Impact like this may irritate a previous sprain or injury or lead to new injuries.

Sand

This surface used in volleyball, running, and other training is not recommended for continuous use due to the fact that sand and its grains are very unstable (especially when dry), placing excess strain on your ankles, knees, and hips. At the same time, the unstable surface causes your body to engage the core and other muscles that may not be used in your everyday routine, in an effort to stabilize the body. If you choose to use a sand surface, a shorter workout may be the best way to obtain the benefits without risking injury,

Treadmill

If the weather is not up to par with an outdoor workout, or you need to monitor a specific distance, time and/or incline, you may choose to hop on a treadmill. This surface provides more cushioning than asphalt and its continuous, flat surface is free of obstacles, making it a good option for injury recovery. Treadmill workouts, however, cannot provide the same resistance training that natural changes in an outdoor environment may. Moving on an uneven surface teaches your body how to recognize these disparities and how to react and compensate for them.

Rubber and Turf

Rubber surfaces such as a track is soft enough to supply a bit of cushioning without making the surface unstable. Like a treadmill, it has a flat, predictable surface. This is beneficial if you suffer from recurring pain or are recovering from an injury such as shin splints. One thing that track users may be unaware of is that the circular curves of the turns cause your body to continually lean toward the inside, placing greater strain on these muscles. To avoid an uneven pressure, try to work out, moving in the opposite direction every couple of workouts.  

It's true, athletes like to workout. We workout  year-round, through every season, and for some reason or another, we love it enough to keep pushing ourselves to do more.

But do you know what althletes look forward to even more than a hard workout? Recovery day!

You know, that beautiful day (or days or weeks) throughout the year where you are actually required, for the greater good of your training, NOT to workout,  Having a recovery day from your regular workouts is an opportunity for your muscles and body to recooperate from the stress and demands or exercise.

For many athletes, however (myself incluided) it may also become the perfect excuse to spend the day on the couch, catching up on a few episodes of your the latest guilty pleasure, and eating a few too many cookies. You earned it, right!? 

Well, I hate to bring you down from that lazy recovery day cloud you're on, but doing nothing at all for your muscles on recovery day may actually cause more harm than good. You see, the time you spend working out builds lactic acid and other not-so-friendly waste products in your muscles, which result in that soreness you feel the next day. Low intensity exercise will keep blood flowing through the muscles without overdoing it, allowing the body to clear out these waste products before your next workout.

In fact, research has shown that a low-intensity recovery day BEFORE your hardest workout can keep you energized and fresh. Doing nothing at all the day before may sound like a genius idea, but it could result in feeling fatigued and stiff. Keeping your muscles loose and ready to go can also decrease your risk of injury when jumping back into a demanding workout.

What are Your Active Recovery Options?

Active recovery does not mean you have to gear up for a full-fledged workout. It simply means you need to get up and get moving for a little while to relax and loosen the muscles. This can be done in a variety of ways and does not have to involve the sport or workout routine you usually do. Incorporating a different routine or activity into your recovery day, or cross training, will change up the muscles you use most often, making the most of your recovery time.

Swim laps at the pool, ride a bike or stationary bike, do a light set on a rowing machine, or take a half-hour walk. It is okay to get the heart pumping during these activities, but you should not be using more than 60 percent of your energy. These simple activities will help you feel energized throughout the day.

Stock Up on Nutrients

Remember those cookies I mentioned earlier? They are most likely not the best choice you can make on your recovery day. Sure, it's okay to give in to a couple indulgences, just remember to take the time to get some extra protein and fiber into your diet, two components that may be overlooked or depleted during training days.  

Although you may not be working out as vigerously during your recovery day, drinking enough water is still very important. This will also help flush out unwanted toxin from your body. (A quick tip on knowing if you drank enough water: your urine should be pale yellow.)

Stretch Out!

And I don't mean on the couch! Stretching your muscles is just another way to keep them loose, relaxed, and ready for your next training day. Try to get in 10-15 minutes of stretching each day to prevent injury and promote flexability. This is a great time to focus on the muscles you use the most. Rubbing or massaging areas where you feel sore will also increase blood flow and reduce muscle ache.

Is Doing Nothing EVER a Good Idea? 

YES. If you are injured, are experiencing significant pain (above the norm for your workouts) or recovering from an injury, taking time off completely is a wise decision. It is important to seek medical attention if you suspect an injury.

If you are somebody who is concerned with taking care of your joints, you have probably come across the mention of glucosamine and chondroitin, two over-the-counter supplements believed to fight the progression of osteoarthritis, especially knee pain. But does it really work?

As an athlete, I have discussed, experienced, and obsessed over knee pain on more than one occasion, and when that pain hits, it is easy to wish for a miracle pill to make it go away. After talking with fellow athletes and fitness fanatics, many of them boast the positive effects of glucosamine and chondroitin. So I've decided to do some research to see what I can discover about these supplements. Here is what I have found:

What are Glucosamine and Chondroitin?

Glucosamine and chondroitin are both found naturally in the human body.  Glucosamine is made from glucose and the amino acid glutamine. Glucosamine is needed to produce glycosaminoglycan, a molecule used in the formation and repair of cartilage and other body tissues. Chondroitin sulfate is  a molecule naturally present in cartilage. Chondroitin is what gives cartilage elasticity and is believed to prevent the destruction of cartilage by enzymes.

When sold as supplements, glucosamine comes from the exo-skeleton, of shellfish, and chondroitin comes from cow or shark cartilage. It is claimed that both of these supplements promote healing of the articular cartilage in joints. The wearing away of this cartilage is what causes the pain and inflammation of osteoarthritis.

Why does knee cartilage wear out?

Genetics. Exactly how much heredity or genetics contributes to the cause of arthritis is not well understood. However, there are likely genetic variations that can contribute to the cause of arthritis.

Age. Cartilage becomes more brittle with age and has less capability to repair itself. As people grow older they are more likely to develop arthritis.

Weight. Joint damage is partly dependent on the weight the joint has to support. Therefore, excess body weight can lead to arthritis.

Previous Injury. Joint damage can cause irregularities in the smooth joint surface. Previous major injuries can be part of the cause of arthritis.

Occupational Demands. Workers in some specific occupations seem to have a higher risk of developing arthritis than other jobs. These are usually jobs that demand physical labor.

High-Level Sports. While sports may not be directly linked to arthritis, sports participation can lead to joint injury and eventually arthritis.


Have there been studies to support Glucosamine and Chondroitin's benefits? What have they found?

After taking a look through a number of studies observing the effects of glucosamine on osteoarthritis, it seems to me that there is some evidence to support the benefits of the supplement, but it it not overwhelmingly so.

There was a study published in Archives of Internal Medicine that examined people with osteoarthritis over a three year period. Researchers assessed pain and structural improvements seen on x-ray at the beginning and end of the study. They gave 202 people with mild to moderate osteoarthritis either 1,500 mg of glucosamine sulfate a day or a placebo.

At the end of the study, researchers found that glucosamine slowed the progression of knee osteoarthritis compared to the placebo. People in the glucosamine group had a significant reduction in pain and stiffness. However, on x-ray, there was no average change or narrowing of joint spaces in the knees (a sign of deterioration) of the glucosamine group. Yet, joint spaces of participants taking the placebo narrowed over the three years.

In another study called GAIT, sponsored by the National Institutes of Health, researchers compared the effectiveness of glucosamine hydrochloride (HCL), chondroitin sulfate, a combination of glucosamine and chondroitin sulfate, the drug celecoxib (Celebrex), and a placebo in people with knee osteoarthritis.

The study found that glucosamine or chondroitin alone or in combination didn't reduce pain in the overall group, although people in the study with moderate-to-severe knee pain were more likely to respond to glucosamine.

 
Should You Go for Glucosamine?

After doing this research, I have come to the conclusion that the use of glucosamine and/or chondroitin supplements is something that may be beneficial on a person-to-person basis. If you have temporary joint pain, glucosamine and chondroitin may be able to help ease the pain. However, it is important to use the supplements regularly for two to three months because they are slow-acting supplements.

Back in my high school days I was a three season varsity runner- cross country, indoor, and spring track. Basically this means I ran...a lot! In my sophomore cross country season, just as I was really reaching my peak performance, it struck: A stress fracture in my foot.

What is a stress fracture? Basically, a stress fracture is tiny cracks in a bone, mainly caused by repetitive force and overuse. When a muscle becomes tired, it is no longer able to absorb the shock of force against the affected area (such as a foot). As a result, the bones crack slightly, causing pain and swelling that will generally go away with rest.

Sure, worse things could have happened: I could have broken my leg or torn my ACL...things that would have taken me out of the competition immediately. By comparison, having a stress fracture doesn't seem like a big deal at all. I could still walk, I could still run, and that's exactly what I wanted to do.

My doctor, my coaches, and my mother, on the other hand, didn't see that happening so soon. "Rest that foot now, let it heal quickly, and you won't regret it later!" If the stress fracture didn't have me stressing out, the fact that I was ordered not to run sure did! Yet, looking back, all I can say about their advice now is boy am I glad I listened.

Over the years I have seen runners permanently taken out of the competition because they continued to train either too hard or incorrectly on a smaller injury (stress fracture, shin splints, etc.) until it escalated into an injury beyond repair.

Injuries like these don't only happen to young athletes though; they can affect any individual at any age and activity level. So, avoid the stress of being taken out of the game by taking a few easy steps to protect your body now.

Here are some tips developed by the American Academy of Orthopaedic Surgeons to help prevent stress fractures:

• When participating in any new sports activity, set incremental goals. For example, do not immediately set out to run five miles a day; instead, gradually build up your mileage on a weekly basis.
• Cross-training -- alternating activities that accomplish the same fitness goals -- can help to prevent injuries like stress fractures. Instead of running every day to meet cardiovascular goals, run on even days and bike on odd days. Add some strength training and flexibility exercises to the mix for the most benefit.
• Maintain a healthy diet. Make sure you incorporate calcium- and vitamin D-rich foods in your meals.
• Use the proper equipment. Do not wear old or worn running shoes.
• If pain or swelling occurs, immediately stop the activity and rest for a few days. If continued pain persists, see an orthopaedic surgeon.
• It is important to remember that if you recognize the symptoms early and treat them appropriately, you can return to sports at your normal playing level.

When was the last time you made or heard a complaint about knee pain?

For many of us, it is all too common: A byproduct of former athletic achievements, a long-since healed injury, or just the wear and tear from a lifetime of movement.

 Your body places significant amount of strain on your knees even without an added element such as sport or exercise, and many people do not realize that the little mistakes we make when moving our legs on a daily basis can lead to significant knee pain and injury.

Before being able to prevent knee injury, it is important to understand what components actually make up the knee. Knee injury can occur not only in the bones and cartilage that build the knee joint, but also in the tendons and ligaments which surround the knee. To see a full explanation of knee Anatomy, click here.

With so many different parts, combined with our own assumption that our knees should twist, turn and move whenever and however we need them to, it is easy to image how offsetting one part may lead to pain throughout the knee.

I won't lead you into a long list of side effects and conditions that can result from the maltreatment of knees, but if you really want a deeper look into the potential conditions, take a look through the Knee1 Education Center for more info.

For now, I'd like to discuss a couple common mistakes we all make a some point, that can lead to knee pain and what you can do to prevent them.  Whether you are one of those people who "would only run if they're being chased," a daily walker, or a seasoned athlete, these tips can be applied to your day-to-day activities.

Turning the feet out when you walk

Talk about getting off on the wrong foot! Walking is the most common activity we do that places stress on the knees, and bad footing can lead to injury throughout the ankles, knees, and hips, causing each part of the body to be increasingly off track from their correct position.  In correct form, the toes should point forward, landing directly in front of the ankle. Turing the toes out (pronation) will cause the knee to roll inward.  

The best way for you to determine if your feet pronate as you walk is to have someone else observe you as you walk across the room. However, it is important that you walk as naturally as possible, without consciously thinking about what the correct form should be. Closing your eyes as you walk may help this. (Just make sure you have a clear path ahead of you!)

How do you avoid this? Simply put- walk with your toes pointed forward whenever and wherever you walk.  As a pronator, myself, I must say that it is easier said than done. The way we walk is not something we have been taught to do, and making a conscious effort to change this will probably take the most getting used to.

Allowing the knee to pronate, or roll to the inside of the ankle

As mentioned in the previous section, the knee will pronate if you step incorrectly. Yet, this is not the only factor that can lead to knee pronation.  The action of bending the knee (when sitting down in a chair or squatting to pick something off the floor) may also cause this.

This is something you are able to observe on your own.  Here's how:

Begin at standing position. Lower into a squat position, bending at the knees. As your knee bends, watch to see which direction the knee points. (If you are pronating, the knee will start to point to the inside of the ankle.) 

How do you avoid this? Next time you bend the knee joint, think about countering the pronation by directing the knees toward the outer toes. 

While these tips are not a guarantee against knee pain and injury, these simple changes can take you in the right direction for prevention. Making an effort to avoid these two common mistakes really will protect your knees from the ground up!

Many people begin running out of necessity- a way to lose a few pounds and get back into shape. After pushing through the first few, sometimes very difficult, weeks, new runners may begin feeling better with each run. As a result, they begin to increase thier milage from a few miles a week, to 10, to 15.

What they may now know, however, is that if they increase this milage too quickly, before their body is fully adapted to their new runner lifestyle, it could have drastic effects on their body, particularly the knees.

While joint replacemnets may be necessary for some individuals as a result of the wear and tear their lives have had on their body throughout the years, it is something that can be warded off by taking the right preventative measures at any age.

The following are a few easy and beneficial ways for athletes and others to prevent knee pain:

• Warm-ups. Before and after a workout,  walk or jog slowly for 5-10 minutes as a way to either warm up or cool down the body.  Follow this with stretching for at least five minutes. This will keep muscles warm and flexible, avoiding cramps and injury.
• Stay hydrated. Drinking enough water throughout the day and during a workout will help keep your muscles hydrated, making them less prone to cramping and contracting.
  
• Know your limit.  Do not try to push yourself to completes a workout or activity that you are physically not ready to do. Increasing the time and intensity of your workout over time will significantly cut your chances of injury.
• The perfect fit. Find a pair of shoes that support your feet correctly for the activity you are doing, whether it is running, walking, cross training, etc. If you do not know enough about shoes to pick out the best pair for you, be sure to ask for assistance.
• Weight Train. Strengthen your muscles with weight and resistance training at least twice per week. This will increase muscle control, posture, and help to keep your running form strong as the body gets tired.
  
• Vitamins. Take glucosamine supplements. Glucosamine supports cartilage and joints, protecting them from damage.
• Form. Be aware of your running form. Try to keep your knee caps in alignment with your legs, and try not to lean more toward one leg or the other. This can result in knee and hip pain.
• Know when to stop. Pain is a signal from your body to STOP. if you begin experiencing more pain than usual in your knees, hips, feet, etc., it is important to stop and assess the problem. Whether you need rest or medical attention, responding quickly and completely to the needs of your body is the best way to prevent and treat injury,

Taking care of your knees now is an essential component of protecting yourself from pain and injury in the future.