a More Powerful Golf Swing? Work Your Core. By Ryan Krane (Corrective Exercise Specialist
& Owner of Ryan Krane Inc.)
golfers just want to get out on the course – many sit all
day, all week behind a desk or computer and anxiously wait for
the weekend to hit the links. They make sure they pack their clubs,
clean off their golf shoes, maybe slather on some sunscreen, but
stretching and core strengthening exercises are no where in their
preparatory routine. But lower back injuries are more common among
golfers than you might think -- poor posture, tightness through
lower extremities (glutes, hip flexors, hamstrings,) extended
sitting – all problems that can lead to not only a poor
golf swing, but a weak spine. By neglecting the very muscles needed
to swing a club, soreness and injury could sideline their golf
game for weeks.
Golf, in terms of the way your
body is used, is primarily a rotational sport -- if the spine
is strong and stable, the rotation will be powerful and lead to
an effective swing. If the spine is weak, that rotational movement
could cause irritation, discomfort and/or injury.
I tell my clients to start stretgthening
their spines with core stabilization exercises, which require
little to no movement. Once they master that, they can move on
to exercises that require more movement, always increasing range
of motion as the spine gets stronger. Bottom line - if the spine
is not strong, you are going to have an assortment of injuries
of the spine.
I encourage my clients who golf
to strengthen the muscles around their torsos—the core—with
the exercises below. By having a strong core, the rotational movement
of the spine used in golf will cause less irritation, discomfort
and decrease chances of lower back injury.
Here are three corrective exercises
that will help improve strength in the lower and side back muscles.
down on a mat. Place your palms on the ground in front of you
with your arms shoulders-width apart. You should be looking down
at the mat. You feet are extended behind you with your toes on
the mat so that there is a straight line from your head to your
toes. Lift your body off the mat, holding for 30 to 60 seconds,
and complete 1 to 3 sets, two to three times per week.
down on your side with your legs extended and your right elbow
on the mat. Raise your hips and extend you left arm upward. Hold
this position for 30 seconds and switch sides. Do 1-3 sets, two
to three times per week.
main function of this exercise is to strengthen the spine. Get
down on a mat on your hands and knees. Place your hands in front
of you shoulder-width apart. Extend your right arm in the air
in front of you, level with your shoulder. While doing that, lift
your left hip and extend your left leg behind you. Hold this position
for 30 seconds and switch sides. Do 1 to 3 sets, two to three
times per week.
Stronger, more flexible core muscles will not only improve your
golf game, but will save your back in the long run. Before you
play your next round of golf, take some time and do these core
exercises. Your shiny clubs are going to be awfully lonely sitting
in the garage if you don’t!
Ryan Krane is a certified Corrective Exercise Specialist
and one of the leading fitness consultants specializing in corrective
exercises in the Los Angeles region. He is helping clients become
healthier and pain free with his brand of corrective exercise
called The Krane Training Method?, which combines flexibility,
posture and strength training movements to help clients remedy
chronic ailments such as back pain, shoulder pain and other common
Sign up for Ryan’s
Pain Free Living Tips newsletter that features topics related
to health/fitness, corrective exercise, and how to prevent injuries.
little green bean has been getting a lot of hype lately because
it helps you burn fat, it boosts metabolism, and stops fat from
being absorbed. It's in Green Coffee Bean Extract and the secret,
natural compound that does all this magic is called Chlorogenic
Acid. That coupled with caffeine has been found to be effective
for weight loss.
Green coffee beans are the fresh
version of the coffee bean before they are roasted brown. When
they get roasted they lose the chlorogenic acid. Pure Green Coffee
Bean Extract is completely different from brewed coffee. Not only
is the chlorogenic acid destroyed, but brewed coffee contains
cafestol, which can increase LDL cholesterol if the coffee is
not filtered. Pure Green Coffee Bean Extract does not contain
Pure Green Coffee Bean Extract
is safe and so far there have been no known side effects. It contains
only about one fifth the amount of caffeine as one cup of coffee.
Pure Green Coffee Bean Extract
can be good for athletes too, its especially good for muscle fatigue
since it helps the body burn more fat compared to carbohydrates
On its own the green coffee bean
is bitter in taste and is not easy to eat. It's easier to take
in capsule form to ensure you get the right amount.
Kirsi Paalanen is a Health Coach
and the founder of My Orange Villa, whose mission is to help you
look and feel your best on the inside and out! Kirsi is very passionate
about helping others achieve their best health - emotionally and
physically. She helps her clients lose weight for good, cook healthy
foods, reduce stress and feel more energetic. She most recently
made a guest appearance for a cooking segment on a famous doctor's
talk show. Her health coach training is from the Institute for
George Fitness Expert, Celebrity Trainer, Health
Coach, Martial Artist, Author, Television Personality, Speaker
George continues to transform the health, fitness and wellness
world with his innovative training philosophies, behavior modification
approach and inspirational voice. He is a highly passionate motivational
speaker and the Author of “Body Express Makeover”,
Trim and Sculpt your Body in Less Than Six Weeks (2005
Simon & Schuster). Michael shares his personal experience
from the heart and educates on lifestyle transformation. This
influential leader and self-made entrepreneur was once an overweight
child/ teenager who was on the wrong side of juvenile delinquency.
Overwhelming pain and despair lead him to a cross roads. Michael
became motivated to transform his body through exercise and proper
nutrition, which transformed his life and his destiny. He went
on to excel in all sports and academics, supporting himself through
college and earning degrees in Marketing Management, and Communications.
He became a multi-certified CPFT and studied nutrition at UCLA.
He is currently working on his PhD in Depth Psychology. Michael
rose to the top ranks of the health and wellness field through
his innovative and revolutionary training techniques and is now
considered an elite leader in the world of fitness. Over the past
25 years, he has dedicated his life and his career to helping
others find the motivation to transform their own lives, which
is his passion.
Michael has helped sculpt the physiques
of Hollywood celebrities; Reese Witherspoon, Toby Maguire,
Julianne Moore, James Spader, Meg Ryan, Christian Slater, Sela
Ward, Matt Dillon, Slash, Dennis Quaid, and numerous
professional athletes such as boxer Fernando Vargas.
Celebrities, athletes, and high-powered executives gravitate towards
Michael’s effective and efficient training routines and
principles. His intention is to strengthen both the body and the
soul for optimal energy, health and happiness. Michael uses his
inspiration, highly diversified skill set, education and experience
to facilitate healthy lifestyle modification approach. He believes
coaching others to find balance and peace in their life is essential
to achieving one’s health and fitness goals long-term. Healthy
lifestyle transformation is the only end result. His balanced
and diversified fitness regimes integrate the body-mind-spirit
connection through Eastern and Western training modalities that
include Functional & Core training, boxing/ martial arts,
Yoga/ Pilate’s techniques, interval/ circuit training, strength
conditioning, plyo-metrics, self-defense and breathing/ meditative
stress reduction techniques.
Today, Michael’s entrepreneurial
acumen is spreading his fitness philosophy across all media platforms.
He developed his own fitness technology, “Multi Function
Training Technology™” a widely endorsed multiple-muscle
total body training system. Michael reaches his followers wherever
they reside through his on-line support, exercise DVD series,
the I Phone App’s “InteliTrainer Pro & Lite”,
and the revolutionary Xbox 360 “Kinect” video game
“Your Shape Fitness Evolved” (launched Fall 2010).
Lastly, Michael conducts seminars/ workshops and teaches fitness
classes in W. LA and various resort locations worldwide.
Michael is a television and fitness
personality featured as a guest and host on numerous national
television shows, Good Morning America, ABC’s The
View, Fox and Friends, Entertainment Tonight, VH1, E Entertainment,
Extra, Fit TV, HSN, Home and Garden Channel, and CNN.
He has been interviewed or featured in over 100 magazines and
newspapers internationally. A highly regarded health and fitness
spokesperson for Motorola, Kraft, Subway, Unilever, Pro Max, Natures
Plus, Balance Bar, Nike and Ready Pac. Michael is currently creating
and branding his own line of fitness products including a complete
Michael completes his MA
in Depth Psychology in 2013 with his PhD in 2014. He is certified
by the National Association of Sports Medicine (NASM), the American
Council on Exercise (ACE), and studied nutrition at UCLA. Michael
currently manages his multi-faceted fitness company Michael George
Enterprises, Inc. in Los Angeles.
The video features Natalie Jill,
one of the Abs to Zen trainers. Abs to Zen offers online workouts,
connecting people and fitness. They are now offering a free, full-body
sculpting workouts Check out Abs to Zen on Facebook & YouTube:
“like” the page, and enjoy the free workout.”
Kids Health & Fitness:
Kids Groove When They
Move By Natalie Heckert
a mother of three children and I know how hard the competition
is for raising healthy children. It’s a battle against junk
food, fast food, cell phones, TV’s, computers, and video
games. Whether you’re teaching a fitness class or a mom/dad
at home childhood obesity is a serious nationwide health problem
that we all need to help make a difference so that all children
may grow up physically and emotionally healthy.
Over the past three decades, the childhood obesity rate has more
than doubled for preschool children aged 2-5 years and adolescents
aged 12-91 years, and it has more than tripled for children aged
6-11 years. At present, approximately nine million children over
6 years of age are considered obese. (Drawn from Preventing Childhood
Obesity, Institute of Medicine)
Whether you're designing a kids'
fitness program or trying to decide what child fitness activity
is best for your family, it's important to understand that kids'
fitness should be structured around their age group. In the following
sections, kids' fitness is discussed per the child's age range
so that child fitness at any age is optimized accordingly.
The foundation for a lifetime
of physical activity begins in childhood!
Ages 1 to 3:
Developing motor skills is important for infants and toddlers
not just for physical growth and health but also because it contributes
to intellectual development. Check with your pediatrician for
age-appropriate exercises that you and your child can do together
at this age. As they learn to walk, focus on any activities that
will have them moving around. Ages 4 to 6: Children in this age group will
enjoy games and activities such as tag, kickball, and other things
they can play with family and friends. Those activities will promote
large and small muscle development and coordination. Ages 7 to 12: As kids get older, they begin to
enjoy and benefit from organized sports and other school and community
activities. These activities will continue to promote muscle development
and coordination, while children begin to learn how to follow
rules within a structured routine.
It hurts to be an overweight kid. Overweight kids are at higher
risk of developing health issues as they mature, including heart
disease, diabetes, high blood pressure, high cholesterol, asthma,
and arthritis. What’s more, they may be teased or bullied
and suffer from low self-esteem.
If these aren’t reason enough
to encourage your kids to be physically active, there are more.
Active kids sleep better, eat better, have strong bones (especially
important for teenage girls), strong muscles and, “Regular
exercise energizes the mind and can spark creativity and help
improve memory and concentration. Research shows kids who are
active tend to do better in school than those who are not active.
Physical activity increases the flow of blood to the brain, which
perks up neurotransmitters, the chemical messengers that speed
up information throughout the brain; Exercise stimulates “happy
hormones” and generally improves a child’s well being.”-William
MOTIVATING KIDS TO MOVE
• Fun! The more fun kids
have….the more they will move.
• Be a positive role model. Preach all day….but what
they see is most likely what they will do.
• Shut the Screens off and have some FUN! Screen habits
lead to a sedentary lifestyle and excessive snacking, which increase
risks for obesity and cardiovascular disease.
• FUN FACTOR! Not Competition! Play-based movement where
the exercise is hidden in the activity.
• Creating Excitement! Imagination, equipment, and music
are all key elements to set up a dynamic environment that excited
kids to move.
• Use small props and little equipment which will provide
visual excitement and theme play for all ages.
• Music creates endless opportunities for motivating kids
to move! Following the lyrics or story lines, choreographed movement,
and using music to start and stop activities.
• Get the whole family active together. Plan times for everyone
to get moving together. Take walks, ride bikes, go swimming, garden
or just play hide-and-seek inside or out.
• Kids are easily inspired to move with the right motivation.
The more fun….the more they will move!
• Kids are interval trainers
“go and stop” dynamic; plan the class/fitness activities
to mimic their natural energy patterns. (keep routines fun &
short…they are not adults) A mistake of mine was thinking
that they could bike my route… too long, too boring! My
personal bike routine was not fun for my kids and they started
to not want to go on rides. Our family bike rides now consist
of occasional stops to chase bugs, throw rocks in a lake, water
breaks, race mom.
• Activity transitions, consider equipment…take it
out only once. Be organized and have a plan for fun.
• Behavior issues, “Go GO GO instead of No NO NO”
• Reward…. everybody is a winner when they move their
FUN ACTIVITIES AND IDEAS
(Toddlers – Elementary)
• Circuit Activity- touch
toes, squats, hop on 1 foot, bicep curls, sit ups, push ups, jumping
• Obstacle Course- balance, agility, eye hand coordination,
• Childhood games! Simon says, follow the leader, hide and
seek, tag, hula hoop, jump rope, hopscotch, cat and mouse, red
• DANCE! (music)
• Copy Cat
• Animal Freeze
• Follow the Leader
• Beach Ball Fun
• Teddy Bear Dance
• Great Props: for any kind of balls, ribbon sticks, scarves,
bean bags, shakers, hula hoops, stuffed animals
For more information about NATS
LLC or any of her products, please visit her website at www.natstotalefit.com
or call Natalie at 320-815-5665. You may also email Natalie at
Natalie will encourage you to live a healthier life. When you
work with Natalie, you can be guaranteed that your life will never
be the same!
NATS Resource List: Good fitness
sources for recommendations and guidelines for children
• National Association for Sport and Physical Education
• Action for Healthy Kids: www.actionforhealthykids.org
• American Heart Association: www.americanheart.org
• Brain Gym: www.braingym.com
Recipe of the Month:
Black Bean Omelet with
Avocado Salsa Verde (Yields 4 portions / Video
(Recipe provided by The Culinary
Institute of America)
Eggs (8 ea.)
Kosher salt (½ tea.)
Butter (1 Tbsp.)
Jack cheese, grated (1 cup)
Avocado Salsa Verde (Recipe for 2
Cups) Avocado, large, ripe, peeled, seeded, and cut in ½"
dice (1 ea.)
Tomato, red or yellow, seeded and cut in ¼" dice (1
Red onion, finely chopped (2 Tbsp)
Serrano chile, seeded and minced (1 tsp.)
Garlic, minced (½ tsp.)
Fresh lime or lemon juice (1 Tbsp.)
Fresh cilantro leaves, chopped (2 Tbsp.)
Sugar (large pinch)
Salt and pepper (to taste)
1. In a skillet with the canola oil, sauté the scallions,
garlic, and cayenne for 1 minute; add the tomato and beans and
cook until the liquid has evaporated. Season to taste, set aside
and keep warm.
2. In a bowl, the beat eggs and salt. Heat an
8-inch skillet over medium-low heat and add the butter and then
pour in the ¼ of the egg mixture. As the eggs set, lift
the edges, letting the uncooked portion flow underneath. When
the eggs are nearly set, sprinkle the ¼ of the bean mixture
over one side; sprinkle with ¼ cup grated cheese.
3. Fold the omelet over the filling; cover and
let stand for 1 minute or until the cheese is melted. Serve with
a dollop of Avocado Salsa Verde.
4. Avocado Salsa Verde: Carefully combine all
ingredients and refrigerate at least one hour before serving to
allow the flavors to marry.
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
Your Weeds: Seaweed, That Is!
by: Clean Plates & contributor Paige MacKenzie Welborn
probably heard you should eat your greens, but have you included
veggies from the sea in that category? Seaweed and algae, the
ocean’s vegetables, add valuable nutrients to the diet and
textural variety to the plate. They’re also an excellent
source of vitamins A, B, and B-12, as well as calcium, magnesium,
potassium, iron and iodine.
Seaweed is also a good source
of plant-based protein, which can be especially helpful for those
who don’t eat animal products often. A ½-cup serving
includes one to three grams of protein, depending on the variety.
If you’re vegetarian or vegan,
alaria and dulse seaweed can be a great supplement for nutrients
you may not be consuming regularly, like vitamin B-12 and iron,
which are both are typically found in meat. Dulse is from the
British Isles; some stalwart Irish folks have been known to enjoy
it like chewing tobacco (with notably more healthful results).
In New York, one of our favorite
places for enjoying a simple yet delicious seaweed salad is Clean
Plates-rated Souen Organic Ramen. Cross the country to try another
Clean Plates hot spot, Seed Bistro in Los Angeles. Order the tri-colored
green, red and white seaweed salad to sample a several varieties.
And wherever you dine, most Japanese restaurants serve miso soup
with strips of seaweed floating in the broth.
Want to serve seaweed at home?
It’s easy to incorporate it into foods via powders: Spirulina
and chlorella can be stirred into baked goods, smoothies, salad
dressings, pasta sauces and more. (A spoonful of spirulina adds
nutrients without notably altering the flavor.) Or try lightly
sautéing strips of dulse in olive oil for a crispy chip
alternative. Roll up veggies in sheets of nori to make a wrap,
or prepare traditional sushi rolls. But the easiest way to add
seaweed to your diet is to keep a bottle of seaweed flakes (available
at almost any Asian market and some health foods stores) on the
table next to the salt and pepper to sprinkle on eggs, salads,
stir-fries and grains.
Seaweed is also one of the easiest
vegetables to store: Since it’s typically sold dehydrated,
you can keep it in the pantry and always be guaranteed to have
a serving or two of veggies on hand. Here’s to eating your
Clean Plates is a
guide to the healthiest, tastiest, and most sustainable restaurants.
Health & Fitness
Service Defined: Are we all on the same page?
by: Terry Clancy (Onward Education and Training)
service is one of those buzz words that everyone is talking about.
“Maybe we would have less charge backs if we gave better
customer service.” “We need to improve our customer
service in order to satisfy our unhappy customers.” “If
we had better customer service protocols in place, we could increase
While each of these statements
is essentially true, what does it mean, “better customer
service”, or “improve customer service”? Understanding
the answer to this question is the real key to developing world-class
customer service of your very own.
In every training class I conduct,
I always begin by asking the participants to define customer service.
It’s one of those terms we all use and believe we understand.
After they’ve had a minute to write down their definition,
I go around the room and ask half a dozen people to read their’s
out loud. Almost without fail, out of 6 people I usually hear
4 different definitions. Now, the interesting thing is that it
is rare that someone gives a wrong definition. More likely, the
definitions are incomplete. How can this be?
The first thing we need to do is
make sure we know the definition of customer service. “But,
wait a minute Terry, of course I know what customer service is.
I’ve been around long enough to know when I’m not
getting it too”, you might be saying to yourself. Well,
let’s go to the source of word definitions, the dictionary.
According to the Webster's New
Millennium™ Dictionary, Customer Service is defined as follows:
“Assistance and other resources a company provides to the
people who buy or use its products and services.” Now that’s
a pretty good definition, but does it explain everything? It is
a little vague, after all. I would feel more comfortable checking
another source. It never hurts to get a second opinion.
This next definition I found in
Wikipedia online. I know what some of you are thinking, “That’s
not always a very reliable source of information”. Yes,
that can be true in some instances, but for a simple definition,
it’s usually pretty accurate. Wikipedia says: “Customer
Service is the provision of service to customers before, during
and after a purchase.” This is also a good definition. It
clarifies when customer service is important in the sales process.
Since we’ve got two different yet incomplete definitions,
let’s find another.
If you continue reading from Wikipedia,
there is another definition further down the page. It states:
“Customer service is a series of activities designed to
enhance the level of customer satisfaction – that is, the
feeling that a product or service has met the customer’s
expectations.” This is the only one of the three definitions
cited that makes reference to customer satisfaction. Isn’t
that a huge piece of the puzzle? I like this definition as well,
however it lacks some of the important key concepts that the other
two include. Maybe we need to come up with our own definition.
None of the above definitions are
totally inaccurate, but none of them are complete, so let’s
combine them to see what we come up with. “Customer Service
is assistance and other resources a company provides to the people
who buy or use its products and services before, during, and after
a purchase or use that enhance the level of customer satisfaction
as to make the customer feel the product or service has met (or
exceeded) his/her expectations.” Now that’s a definition
I can live with. It touches on all the aspects we’ve talked
about and is easy to understand.
The only way we can all improve
the quality of our customer service is to truly understand what
everyone is talking about. Once understood, a foundation is laid
to build a better system of procedures that will show our customers
that we care about them, that they are important to us.
About the Author:
Terry Clancy has over 20 years
of experience in customer service and more than 10 years of public
speaking, training and consulting experience. He is available
for service calls to your organization and can be reached at firstname.lastname@example.org.
Permission is given to reproduce
this article in any media as long as it is kept in its entirety
with all links and credits included.
Did You Know?
5 Easy Diet Tricks to
Stay Fit & Nourished by: Kristin McGee
never been a fan of fad diets. I am a huge proponent of just being
mindful and living a healthy balanced lifestyle. I have many clients
who struggle with their weight, though, and I’ve found simple
ways to help them out.
As a yogi who loves her greens
as much as anyone else in the MindBodyGreen community, I’ve
learned it can be somewhat unrealistic and impractical to tell
some of my clients to buy a juicer and start ingesting loads of
kale every morning.
Instead, I meet my students where
they’re at. I teach them some easy tools to help them become
more mindful of what they eat and gradually make changes so they
can lose the weight for good and feel better in their bodies.
Many of them eventually go out and buy a Vitamix on their own;
or they just find ways to naturally eat good whole foods that
feed their body and soul so they can feel their best every day.
Here’s some fun tricks everyone can incorporate in to their
lives to stay present, savor each bite and feel nourished and
healthy while eating foods that look and taste ah-mazing!
1) Eat everything for one week
with your non-dominant hand. Make just this one adjustment and
I promise you, your whole world will change. You will automatically
be forced to slow down and really take in to account what you
are eating. Our stomach’s need at least 20 minutes to digest
before they register they are full. By eating with our opposite
hand, we have no choice but to pay attention and take our time.
It keeps us from mindlessly grabbing a snack and also allows our
brain to grow by stimulating new neural pathways.
2) Instagram is your friend! Use
it to take a picture of everything you eat.You will think twice
before sharing that picture of a pint of chubby hubby; but you’ll
feel like Picasso when you share a plate of beautifully arranged
colorful fruits and vegetables. The prettier your pictures are,
the more likely you are to share; and you’ll get positive
reinforcement back from friends and family. If it’s not
something you’d want to share, chances are it’s not
something you really want to be eating.
3) Eat eggs for breakfast, or ingest
any source of protein in the morning, for that matter. Wether
you add nut butter to a piece of toast, protein powder to a smoothie
or have a high protein greek yogurt, it’s important to get
some protein in early in the day to stay satiated. And if you’re
not eating breakfast, start now! It’s literally “breaking
the fast” and you’re metabolism will appreciate the
morning fuel. Breakfast starts revving you up for the day and
helps you burn more calories all day long. You’ll eat less
overall and you’ll think more clearly, feel better and have
sustained energy. So get your motor running!
4) Eat like a kid. Have you ever
noticed how picky children can be when they eat? They not only
have very strong food preferences, they also take their time and
make mealtime fun. Too often we rush through our meals or eat
bland food at our desk while mindlessly typing out emails at the
same time. Kids have so much fun eating, they literally play with
their food. Why can’t we play with our food as adults? Dive
your baby carrots in to some hummus, sensually dip strawberries
in to anti-oxidant loaded dark chocolate for dessert, cut your
pb&j in to fun shapes, add smiley faces to your morning oatmeal
with your dried cranberries and walnuts, make eating a joyous
experience. The more you appreciate the entire dining process,
the more you’ll appreciate yourself and the food you’re
eating. And chances are, the less you’ll end up eating overall.
Many kids get up and play and leave food on their plates.
5) Take a deep breath. Anytime
you can breathe a little deeper and take a moment before you eat
anything, you can become present and truly stay mindful of your
body’s own internal hunger cues. Many times we eat because
we are anxious, our breathing is rapid and we need to do something
to control it. Or we eat out of boredom, we’re holding our
breath just waiting for something to happen. It’s easier
said then done; but just pausing long enough to take a deep breath
can help us listen in and find out what we are truly hungry for.
It could be that our stomachs are physically growling and we need
to eat. If that’s the case, even broccoli would satisfy
your physical hunger. If broccoli won’t cut it, chances
are you may be hungry for something else. Take a yoga class, call
a friend, read a good book, go for a walk, hug your spouse, play
with your children. Then sit down to a good meal to round out
the rest of your enriched life—you’ll feel satisfied
and full before you even take the first bite.
I've recently started having foot problems. Friends of mine have
been telling me to look into purchasing orthotics. Can you tell
me more about orthotics?
Asked by: Carlos H. (Chicago,
Answered by: Doctors
What are "orthotics"?
Orthotics (orthoses) are specially-prepared foot supports. These
anatomically molded devices, worn under the heel and arch of your
foot to correct skeletal anomalies, do more than "support"
your feet. They actually realign them to a natural, "neutral"
position to relieve foot, let and back stress, increase endurance,
restore critical balance, improve sports performance, alleviate
foot fatigue and prevent a wide range of foot problems.
How do I know if I need orthotics?
You definitely need orthotics:
If you participate in any activity that places stress on your
If you have an obvious imbalance that causes such symptoms as
flat or high arched feet.
If you have external malalignments such as bow knees, knock knees,
pigeon-toes, or "duck feet."
If you've already developed chronic foot problems, ranging from
corns and calluses to arch pain and heel spur pain.
If your job requires being on your feet for extended periods of
How can orthotics improve sports
Athletics make demands on the feet not encountered in normal daily
activity. Slight imbalances in the foot not dangerous or detectable
under everyday circumstances may render you vulnerable to injury
with the extra stress of sports activity. By eliminating the need
for your muscles to compensate for these "hidden" imbalances,
orthotics reduce fatigue and promote the kind of efficient "muscle
memory" that's crucial to outstanding performance. By aiding
your control of foot movement, custom-fitted orthotics also maximize
the biomechanical function not only of your feet but of your legs
and torso, as well. The difference is often noticed almost immediately,
giving you the kind of increased agility, balance, and sure-footed
response you never knew were in you.
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