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Ouch! What is Plantar Fasciitis?

Overview Our feet are mechanical masterpieces and have certain features that allow them (and us) to perform in different environments, situations and tasks. They have the ability of flexing, moulding to the shape of the ground where we stand, walk, run, jump and, at the same time, they are resilient to resist to the impact generated from landing, sometimes over and over again as we run. What is Plantar Fasciitis? In order to perform in these situations of landing, jumping,...

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Exercise is the best thing for you and your Arthritis symptoms – 3 exercises to improve your function levels

Overview As discussed in the last article, the pictures and ideas we have about Arthritis (and any other conditions) will determine our behaviour towards it as well as the pain we get from it. There are studies 1,2, that show that physical loading of the knee actually reduces the inflammatory response in the cartilage, which would be responsible for pain in the joint surroundings. So physical activity, as long as in an adequate level and modality, actually decreases pain in...

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Achilles Tendinopathy – 4 Exercises Towards Recovery

Overview When the Legendary Achilles was born, his mother, the goddess Thetis, tried to make him immortal by dipping him in the river Styx. However, she held him by the heel and it was left vulnerable, becoming his weak spot. Many people have this same weak spot, more specifically the Achilles Tendon (Figure 1), which can be quite debilitating when you want to get the kids ready in the morning and rush to work, to run or practise any sport...

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Strengthening and Stretching Exercises For Hips

Exercise 1: Tensor Fascia Latae (TFL) stretch How to do it Stand with the side you want to stretch facing the wall, leaning with your forearm against it, so that the shoulder is at a 90 degrees angle; Move your "good" leg over the front of the affected leg, keeping your feet at least 2-3 inches apart; Then, move your affected hip towards the wall keeping your lower back straight, until you feel a stretch o the outside of your...

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Exercises For Neck Pain And Upper Back Stiffness

Exercise 1: Deep neck flexors activation How to do it Stand, leaning with your back against the wall and your feet slightly away from the wall. Gently, tuck your chin in as if you want to bring the back of your neck (not head!) towards the wall, getting a "nice" double chin. Make sure your head is straight through the whole exercise. Hold for 5 secs (and progress gradually to 10 secs, during the course of a week) Start with...

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