The Exercise Proper Podcast

 Take my QUIZ to find out "Which stay at home workout is right for you?"

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Today, we’re talking about chronic lateral ankle sprains.  The risk factors, the prevalence, effective treatment strategies, and what to expect through your recovery.  Chronic lateral ankle sprains occurs when you have rolled your ankle more than once and the injury occurs essentially at the same location: at the outside of your ankle, hence the term lateral ankle sprain. 

Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your acute or recurring lateral ankle sprains, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.

 Take my QUIZ to find out "Which stay at home workout is right for you?"

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Today we're going to be talking about anterior knee pain, specifically patellofemoral pain syndrome.  The risk factors, the prevalence, how to treat it, and what to expect. 

Now there are some gaps in the research.  Not all people with patellofemoral pain syndrome will respond to the same intervention.  There's not a one-size-fits-all treatment approach when it comes to patellofemoral pain syndrome.  So this is why it's very important that you seek medical advice as soon as possible, schedule a visit with your physical therapist so that they can prescribe you with a treatment program as it specifically relates to you and your lifestyle.

Disclaimer: The information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding your knee pain, please speak with your primary care doctor.  Do not delay seeking medical advice because of the information you’ve received in this episode.

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

As I’m describing all my shortcomings, it’s easy for me to talk about. To analyzed what I could have improved on. How I could have handled a situation differently. Have you found yourself asking you the same questions? When do we reach a point where we feel like we’re enough? Where we stop where we are and just enjoy the place we’re in now? Today. Just breathe and relax for a minute. Do you feel like you’re consistently evaluating your performance like I am? At your workplace? As a friend? As a girlfriend? A wife? As a freaking common citizen? It’s exhausting. I’m tired.

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

_graveline

Just like you need a retirement plan, insurance plans, financial plans. Everyone needs a fitness, health and wellness plan. Because I know my audience, and there’s a certain way you want to feel when transition into your 40s, 50s and so on, isn’t there? I’m not talking about what you look like. Because by placing the focus of working out on flexibility, strength, balance, and stamina, you WILL have the body you want.

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Before rushing to buy your creatine in bulk on Amazon, remember to check with your health care provider AND be ready to list all the benefits the effects of creatine has to offer including reduction in muscle loss, bone loss, improving fat loss, glycemic control, and cognitive function because even your healthcare provider may not be aware!

References:

Meta Analyses

Huberman Lab Podcast

What is creatine & how does it work?

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Dry needling uses needles to puncture the skin, subcutaneous tissues including fat, muscle, and fascia to create a mechanical disruption within the tissue. This treatment can be applied by a certified physical therapist AND an acupuncturist. We know where to place the needle based on the location of myofascial trigger points.

Not only do these myofascial trigger points cause pain, but they can cause stiffness and limit ROM and function.

As a quick disclaimer, the information in this episode is for informational purposes only. No material in this episode is intended to substitute for medical advice, diagnosis, or treatment. If you have questions regarding whether dry needling is an appropriate treatment for you, please speak with your primary care doctor. Do not delay seeking medical advice because of the information you’ve received in this episode.

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

In this episode, I’ll be sharing a little bit about who I am and why I started a podcast, and what I hope you will walk away with when you become apart of the Exercise Proper podcast community. And just by listening to this episode, you are a part of this community. And that’s incredible to me, that you are taking time to hear me and get to know me, thank you so much! Although it’s uncomfortable for me to talk about me, the podcast started out as an idea to serve this community with the science behind why you should exercise in a way that is approachable and not intimidating, so when I share more about me I cringe because sharing my life does not align with what I want you to take away from listening to this podcast, right? But I also think it’s helpful do get to know me a bit, so you can trust me. How can you trust me, if you don’t know me? So here it goes, as my daughter says, “You ready?”

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 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

So in past episodes (episodes 13-16) I’ve really hit you with some BIG evidence to support VERY specific stretching and strengthening techniques.  Specifically static and dynamic stretching, full body strengthening, post-partum core strengthening, and hypertrophy. 

As I walk you through my workout routine, I’ll repeat the most CRITICAL points most supported in the literature for you to consider as you workout.   Let’s walk you through what I do in my weightlifting routine from start to finish so we can apply some of these techniques in real time in consecutive order, hopefully helping you to organize the information as it comes to you, HERE WE GO!

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 Your One Day Start to a Weekly Fitness Plan!

Find me on instagram @ liz_graveline

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Your warm-up should include first a light aerobic activity to increase your core temperature, followed by a dynamic warm-up with workout specific exercises, then possibly foam rolling ALL before you start your workout.  I guarantee, this will elevate your performance during your workouts and by that I mean you’ll feel like you have more control, strength and power.  A proper warm-up will also increase your ROM and flexibility, and even decrease your risk for injury during your workouts. Then, after you’ve finished the workout, perform static stretching for 30s per muscle group.  Don’t forget that by adding short, repeated static stretches throughout your day adding up to about 5 minutes of stretching per week will give you back the most return on the time you’ve invested!

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References:

Huberman Lab Podcast

The Effect of Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles

The Science of Stretching – Simply Explained

A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery

CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION

A review of the acute effects of static and dynamic stretching on performance

 Take my QUIZ to find out "Which stay at home workout is right for you?"

Find me on instagram @liz_graveline

Subscribe to my email list!

As a quick disclaimer, the information in this episode is for informational purposes only.  No material in this episode is intended to substitute for medical advice, diagnosis, or treatment.  If you have questions regarding whether or not you have rectus diastasis, seek medical advice with your OBGYN.  Do not delay seeking medical advice because of the information you’ve received in this episode.

It's common for mothers to experience confusion around the topic of rectus diastasis.   Many of my friends and family have shared their questions and concerns about whether or not they have rectus diastasis.  In today's episode, I'll discuss how to test for rectus diastasis, core exercises to avoid when you have rectus diastasis, and how a deep core stabilization program is a successful treatment for a weak core.  And anyone with rectus diastasis has a weak core.  I can’t guarantee these exercises will correct your rectus diastasis, but research supports the likelihood is extremely likely.

Every Mother Embody Exercise Program

Find me on instagram @ liz_graveline