Suzie Trains Maui BLOG

Our knees can take quite a toll. Imagine simply walking downhill and all of the force on the joint of the knee is basically your weight times three! If you’re experiencing knee discomfort, grinding under the knee cap often referred to as creptius; nagging pain, or unusual sensations near or underneath the knee cap, read this informative article provided by Cas Soma, MD. from North Shore Orthopedics.

Runners, cyclists and others who report the above can benefit from knowing more about the anatomy of the knee compartment; the muscles, bones ligaments and tendons that stabilize and support the knee itself.  Learn more about the symptoms, preventive measures such as staying in shape and keeping nicely stretched out, to fine tuning your equipment and gear.

I recently had a private road bike, fitting specialist in my studio from Boulder, Colorado and Maui local physical therapist, Laura Dunn, PT share their knowledge for a few privileged folks, to fine tune their pedals, seat height and handlebar stems.  Micro adjustments to the height of the seat and to the stem made all the difference for one rider. His knee pain vanished and he was able to ride pain free.

Here is a simple diagram that illustrates where the Patella lies. As you can see the attachments of the connecting tendons and ligaments also attach to bone like structures protruding from the tibia and fibula.

An excerpt from Cas Soma’s resource: AAOS  : click here to read the entire article provided to his patients

..Causes

The knee is a complex structure and is very sensitive. A number of factors can contribute to runner’s knee, including:

• Malalignment of the kneecap
• Complete or partial dislocation
• Injury
• Excessive training or overuse
• Tightness, imbalance, or weakness of thigh muscles
• Flat feet

Patellofemoral pain may be the result of irritation of the soft tissues around the front of the knee. Strained tendons are fairly common in athletes. Other contributing factors to patellofemoral pain include overuse, muscle imbalance and inadequate stretching. Pain that begins in another part of the body, such as the back or hip, may cause pain in the knee (referred pain).

In some people with runner’s knee, the kneecap is out of alignment. If so, vigorous activities can cause excessive stress and wear on the cartilage of the kneecap. This can lead to softening and breakdown of the cartilage on the patella (chondromalacia patella) and cause pain in the underlying bone and irritation of the joint lining…

Click here to read the entire article and learn more about prevention, diagnosis, and different treatment options.

If my clients complain about any knee discomfort you can be sure that I’ll refer them to Dr. Soma for an examination and full work up. I want to see my clients enjoy their activities and take care of their bodies. Getting back to play or to the simple things you enjoy to stay healthy and fit are very important.

Thanks Dr. Soma for being a valued resource and partner!   To contact Dr. Soma go to:

http://orthodoc.aaos.org/casomamdmaui/

Stayed tuned for more information and helpful tips to keep you in play!  You CAN be healthy and fit.

If I can help you achieve your fitness goals, learn a new sport or be part of your health team, call me today at 808-283-2121

Or, go to my website at http://www.suzietrainsmaui.com

Suzie Cooney, CPT  Suzie Trains Maui

Surfing to Stay Fit, Lose Weight and What Beginners Should Know. Also, Which Muscle Groups are Affected and How to Stay Safe on the Waves

Suzie Cooney, CPT Suzie Trains Maui

Surfing is amazing sport that requires endurance, upper and lower body strength and also good flexibility. What’s great about surfing, is that it’s really a total body sport and get’s you toned and in shape. Most surfers I know are in amazing shape from head to toe!

You can burn a great deal of calories while surfing. Even as a beginner you will challenge muscles you may have not even knew you had! As you are “pulling” your arms through the water as you paddle, that additional resistance is really a workout. Since you are also in the “prone” or face down position, while you are paddling, this places a little more stress on your heart, therefore an opportunity to perform a little cardio.

So most definitely if you are embarking on a weight loss program, surfing can do wonders for the entire body. I encourage all my clients to give it a try to mix up their routine and keep things fresh. They are all so amazed on how strong and lean they can get fast. You don’t see too many out of shape surfers!

Surfing vs. other sports (surfing benefits in staying fit and losing weight)

Our Paige Alms ripp'n at Hookipa Photo by Simone Reddingius

Surfing has so many wonderful health benefits to keep you fit and keep the weight off. Besides being super fun and probably the most challenging sport you’ll ever try, the long-term results are your reward. You have to realize that water is constantly moving in all directions, say vs. a tennis court. Tennis of course is a great sport that definitely gets you in shape, but it doesn’t require the same extra challenges. Surfing requires you to have good balance, fast reactions, and to recruit so many more muscles. It is an explosive movement to hop to your feet and then stabilize and react to the wave or other surfers that may be near you. Also, as mentioned earlier, surfing requires total body endurance which equals more calories burned!

Muscles We Use to Surf

The main muscles that are used are the upper back, lats, shoulders, lower back, neck and legs. Your core muscles, (rectus abdominis, erector spinae, multifidus, internal/external obliques, transverse abdominis, hip flexors) is where all movement begins; must work in unison to keep you stable and steady as you paddle. Your triceps and chest muscles are the ones that will help you push up quickly to your feet. Your upper back and neck muscles assist in keeping your chest up off the nose of the board, so you can be more efficient as you paddle. The low back muscles work hard to support your entire upper body as you paddle. Finally, your legs are the power house that get’s you up to your feet fast and helps you carve your turns or hang ten on the nose!

Exercises and stretches to do before surfing and in the gym.

There are many great exercises and stretches a beginner surfer should learn, that will make surfing way more fun and allow you to last longer on the water. Although there are many theories as to when and how one should stretch, I recommend that before you hit the water one should perform “active” stretches that actually mimic surfing. Active stretching is different than static stretching or holding a stretch for more than 30 seconds. When you are not on the water and are training for your surf sessions, specific surf conditioning exercises are very critical to help build better endurance and strength.

An example of an active stretch would simply be standing on the beach; feet shoulder width apart, and moving your arms independently in large forward and backward circles. A count of 10-15 reps each side is good. Also, head rolls for your neck. Same position, shoulders loose, tilt head down, slowly roll up to the right and then left. A few times each side. Also, quick leg squats to help you to your feet faster and warm up the hips and legs. Stand with feet a little wider than shoulder width apart, toes pointed at 10 and 2 o’clock, grasp hands together in front and at a pace that’s a little fast, squat down then drive up through the heels, down then up. About 10-15 reps is great. You can also throw in some side and forward bends. Lastly, quick shoulder shrugs up and down, then wax and go!

Exercises in the gym or at home could include, lat pull downs, lots of push – ups ( knee bent is fine ), burpees, leg squats and lunges, tricep pull downs, low back exercises and a great deal of core work. For surf conditioning, remember it’s about total body endurance, not lifting a huge amount of weight, but increasing your reps.

IndoBoard Push Up on Disc

Indo Board Push Up on Disc

Check out a few of my beginner and advanced exercises at www.suzietrainsmaui.com/blog. You’ll notice most surfers are lean and don’t have a huge amount of bulk. I’ve trained really big athletes who are professionals and they can’t move as easily, nor are they as quick to their feet. But don’t let that discourage you.

Balance training is also critical to ensure your pop ups are smooth and stable. I have all kinds of training toys that mimic surfing. My favorite is the Indo Board. It’s like training your brain and all the finite muscles that help stabilize the larger muscles of the hips and legs. You can practice standing on one leg and then moving that leg in all planes; front, side and back. To make more challenging, hold an 8lb medicine ball or dumb bell with arms extended in front of you. You can also try and kneel on a stability ball. I love this.. Not only are you helping your balance, you are training your core too. This is an advanced move, to if you would like to attempt this exercise; you may want to hold onto to a sturdy object.

Examples of good surf specific exercises are tricep dips, tricep kickbacks and tricep presses as suggested earlier. In addition, shoulder and lat pull downs, shoulder presses with lighter weights, variations of chest presses or pushups, single leg squats, and burpees ( dropping down into the push up position, then quickly jumping to your feet, then jump in the air ). Or simply, practice your pop ups by lying on the ground like you are paddling. Looking ahead to where you want to go, then in one fell swoop, up to your feet! Do about 10 of these and you’ll be getting your heart rate up!

Is surfing for everybody? Are there medical conditions that affect surfing that beginner surfer should know about?

Continue reading Surfing to Stay Fit, Lose Weight and what Beginners Should Know. Also, what Muscle Groups are Affected and How to Stay Safe