Thursday, August 21, 2014

T'Wolf Trail Run/Walk. Saturday Sept. 27th

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5k Trail Run / 1.5 mile Walk to Support East Mountain High School Athletics

Many Door Prizes will be Awarded!


Date: Saturday, September 27, 2014
Location - Vista Grande Community Center, 15 La Madera Rd, Sandia Park, NM
Registration / Packet Pick-up - 7-7:45am
Run/Walk START - 8am
Prizes: Top Male and Top Female in 5K Run
Costs: Adults - $30
Children Under 12 - $20
After 9/13 or on Race Day add $5*

*T-shirt not guaranteed for late registration

Fee is for both runners and walkers and includes a T-shirt, post-race refreshments, and possibility of door prizes.


Thanks!! See ya there!!

~Lori Dotson, CPT, CPFT, PES, BA, MS
President, DotsoFit, LLC Copyright © 2014

Saturday, August 16, 2014

Cycling to Strengthen the Leg Muscles Following a Knee Injury

Cycling strengthens your knees by building up the surrounding muscles, providing support and stability to the joint. However, consideration must be given to how you ride—intensity, duration, and proper biomechanics. Following a knee injury, an exercise or rehabilitation program must be designed that can strengthen the leg muscles while reducing the stresses placed on the ligaments and other structures of the knee. Bicycling is a non-weight-bearing, low-impact, controlled exercise that
increases the knee’s range of motion, making it one of the most common exercises recommended by orthopedic doctors after knee injury or surgery. The circular movement also nourishes the knee’s cartilage, contributing to the healing and recovery process (See References 1).

Cycling strengthens the leg muscles, particularly the quadriceps, hamstrings and calf muscles, which reduce weight and pressure at the joint as stronger leg muscles are better able to absorb the forces encountered during daily activities. Strong leg muscles will protect an existing injury and reduce further injury. Cycling can be nearly as effective as weightlifting in increasing muscle strength while placing less stress and strain on the joint.

A cycling rehabilitation program should follow a systematic progression of increasing resistance levels that keep the knee pain-free (See References 2). Start out slowly and gradually increase the resistance on a stationary bike or progress from riding on flat surfaces to climbing hills or interval training on a road bike. Increasing training volume and intensity too quickly can stress the knee joint and negate the benefits of cycling. Also, avoid standing up on the pedals as this puts too much stress on an injured knee. Proper fit and positioning on the bike is essential to avoid stress on the joint, which can cause further injury (See References 3).

Whenever possible seek professional advice. Personal trainers and coaches frequently work in cooperation with physicians and physical therapists to develop safe and effective knee rehabilitation programs. Most bike shops can help you find the right bike and make the necessary adjustments to ensure a proper fit. And finally, cycling clubs offer a community of athletes who have experienced similar challenges and can support you in your efforts.

References

1 “Cartilage Health - Cycling for Knee Rehabilitation”
www.cartilagehealth.com/cycling.html

2 The Physician and Sports Medicine: Knee Pain and Cycling, Vol. 32, No. 4, April 2004
http://www.cptips.com/knee2.htm

3 W.D. McLeod, T.A. Blackburn, “Biomechanics of Knee Rehabilitation with Cycling,”
The American Journal of Sports Medicine, 8(3):175-80.

~Lori Dotson, CPT, CPFT, PES, BA, MS
Copyright © 2014

Monday, July 28, 2014

First Annual T-Wolf Trail Run/Walk!


Save the Date for the First Annual T-Wolf Trail Run/Walk
Save the date for the First Annual T-Wolf Trail Run/Walk on Saturday, September 27, 2014 in conjunction with EMHS' Homecoming Weekend. Registration is 7:00am to 7:45am and the race time is 8:00pm. The run/walk will take place on the EMHS Cross-Country Trail.

The adult registration fee is $30 per person and the child registration fee (Under 12): $20 per person. After 9/13 & on race day, add $5.00 to the registration fee. Registration includes a t-shirt, refreshments and door prizes, and includes the pride of helping the championship-winning East Mountain High School athletics program. Register today at http://bit.ly/1geDdvq

For more information, please contact Race Coordinator Phil Keller at pkeller@eastmountainhigh.net or 505-220-6321.

Great sponsorship opportunities of this event are also available. Download the sponsorship brochure here. Come run with the wolves!


~Lori Dotson, CPT, CPFT, PES, BA, MS