Shawna Kaminski:  Hey Rick, great to talk to you. My name in Shawna I live in Calgary, Alberta. I am your fellow Canadian. I’m just a long time fitness enthusiast really, I was a catholic school teacher for 20 years, but always did some training, you know always training people.

In 2007, I made a jump to full-time fitness and started fitness boot camp. I felt I couldn’t help enough people just in my boot camp. So I went online and I started a program called Female Fatloss Over Forty. Then I also started my challenge workout program because really that’s who I am.

I really enjoyed doing challenge workout, and so then, challenge workout was born. I’ve been online since 2009 or 2010 helping people internationally. And yeah, challenge workouts are pretty much of who I am.

I’m a long time athlete. I competed nationally in two different sports. Training is like breathing for me and so it’s been awesome that I’ve been able to parallel in that into a career because it doesn’t seem like work. It really is my passion, to be able to share it is even better.

Rick Kaselj: Okay. Why you took that step from doing boot training one-on-one? I know you’re used to do that. And then doing boot training and then now spring boarding to online?

Shawna Kaminski: Well, yeah I did do like one-on-one and small group up to 12 people and then went into a larger group of 20 to 30 people. Even then, I already have people emailing me, phoning me, asking can you set me up on a program.

A lot of these people initially would be women in my age demographic. Women over 40 and they are just struggling and I just can’t reach out to these people. They can’t come to my boot camp. How can I get to them?

There’s a lot of women struggling out there with no kind of a road map. I thought, you know what, if I made a program for them, if I could reach them remotely then I could maybe help them with their problems and that’s how it got started. 

My passion really is challenging workouts as that’s just really who I am and what I do. And then I said, you know what, I should do the same in an instant and inspire people to challenge themselves.

Some of my clients that were my female fellows that were super fit they just needed more of the challenge. They always ask me, what do you do? And so, that’s how this got started.

Rick Kaselj: Okay, we’ll take a little bit of step backs and then what are challenge workouts? What is this thing called challenge workouts?

Shawna Kaminski:  Well honestly, the way I got started is one Sunday morning, I woke up and I thought you know what I finally caught what I can do because at one time I did this composition called the Toughest Calgarian Alive and one of the 8 events is pull ups.

At that time I can tell you, I did 27 pull ups and I trained for it. I haven’t done any training, really like specific training, just my regular training. I’m going to film how many pull ups I can do and I put it in my blog just to tell people that you should challenge yourself. And at that time, I think I did 30 pull ups, so I’m pretty happy with myself having not really training for too much.

Then I spoke to my mentor,  we got talking about turning it into a program, helping people with pull ups, push-ups and get challenging workouts.

So that kind of helped me back up for and it really is, it just go on how I got training. It’s a bit challenging myself and challenging others not to compete against others so much but compete against ourselves.

Rick Kaselj:  Okay, so that kinda of explains how this challenge workout thing got started. And so you write a blog on challengeworkouts.com4/blogs, so who is the blog for and who are these challenge workouts for?

Shawna Kaminski: Actually, I am very surprised with my audience because I have a little bit older audience than what I anticipated which is an audience between 20 and 60.

Anybody with that mentality of wanting to challenge themselves. What can I do to beat myself to make myself better than I were yesterday?

I’m turning 49 on Sunday. For me, my goal is to either maintain or beat some of my lifts and challenges that I have done in the last 10 or 5 years ago. And to me, that’s winning!

As you age, most people’s fitness level is pretty much declining. But for me to be able to maintain my fitness level from when I was 20, that’s my goal. That’s challenge workout is all about.

And so it’s all about that mentality of just maintaining and pushing yourself. Maintaining a fitness level to push yourself a little bit further in time.

So it’s really just for anybody with that mentality that I just want to go hard in a safe way. I don’t want to bash in a program, but what comes into mind control the high water, I’m gonna get this lift.

It’s not a competition and I am not thrill with that because form is compromise and who am I talking to exercises for injury. I am talking about programs that people don’t really care if they get injuries as long as they win. That’s not what it is about.

My challenge workout is all about life time fitness, training safely and still challenging yourself.

Rick Kaselj: Okay, by pushing yourself and trying to beat how many pull ups you did before and trying to maintain your fitness health challenge level throughout the years. Very cool!

Shawna Kaminski: Right, Yeah exactly.

You can check out one of the other parts of this interview here.

Rick Kaselj, MS

Frozen shoulder exercises are a crucial part of the treatment plan for patients diagnosed with frozen shoulder.

Frozen shoulder exercises are intended to:

• reduce pain
• increase the elasticity of the contracted capsule
• promote shoulder mobility
• improve the strength of the rotator cuff muscles

Frozen shoulder exercises are also essential in the prevention of further injuries in the shoulder joint.

Prior to the Frozen Shoulder Exercises

Pain Management

Before proceeding with the exercises, it is important to manage the pain and the stiffness associated with frozen shoulder. Your physician may recommend oral non-steroidal anti-inflammatory or intra-articular cortisone injections combined with long-acting anesthetics to decrease the inflammation and pain. Your physical therapist may initially apply heat and hands-on treatments that aim to loosen up the contracted joint capsule and the tense muscles supporting the shoulder joint.

At home, you can take a warm shower for 10 to 15 minutes before exercising to relax your shoulder joint. Application of a moist heating pad or warm towel to the affected shoulder is a good alternative.

Activity Restrictions

During the treatment and recovery phase, a healthcare professional may advise you to modify your activities. It is commonly recommended to avoid abrupt and jerking motions and heaving lifting with the injured shoulder. Reaching and overhead movements one must be cautious of.

During the rehabilitation period, one of the main goals is to avoid re-injuring the shoulder tissues. This is to prevent aggravating the existing injury and worsening the pain and stiffness associated with frozen shoulder.

Warm Up Exercises

Warm up exercises are often overlooked, but it is essential to perform these exercises before proceeding with your frozen shoulder exercise program.

Warming up for 5 to 10 minutes improves the flow of blood to the muscles, facilitating their contraction and relaxation. Gentle and stretching shoulder exercises increase the elasticity of the tendons, ligaments, and other connective tissues in the area. Warm ups are essential in preventing muscular and connective tissue injuries. Pendulum exercises can be used to warm up your muscles and joints.

Frozen Shoulder Exercises

The following types of exercises are performed for the treatment of frozen shoulder:

Range-of-motion Exercises

This group of exercises is recommended early in the recovery period. Range-of-motion (ROM) exercises regain and maintain mobility of the shoulder joint and flexibility of the muscles and tendons in the shoulder area.

Weighted pendulum stretches, a ROM exercise, aim to stretch the space where the tendons pass through to relieve the pressure applied on them. These stretches may also be used to prevent the development of frozen shoulder.

Weighted pendulum stretches can be initiated almost immediately after an injury or after receiving a corticosteroid injection. At home, these stretching exercises should be performed after warming the affected shoulder.

Pendulum Exercise

Pendulum exercises are performed for 20 repetitions, 1 to 2 times per day. 1. Stand or sit tall, and relax your shoulders. Keep your arms close to your body. The arms must be in a relaxed vertical position. 2. Let your arms swing back and forth and side to side like a pendulum. 3. Make small circles in each direction with the hand of the affected arm. Minimal pain may occur; if you feel moderate to severe pain, discontinue the exercise. The diameter of circular movements should be less than 1 foot in all directions. 4. Perform Steps 1 to 3 for 3 to 7 days. Gradually progress the intensity of the exercise by adding 1 to 2 pounds of weight each week. As you advance the exercise, increase the diameter of the circular movements.

Passive Stretching Exercises

Passive stretching exercises are performed after the pendulum stretches. In general, passive stretching exercises are implemented once pendulum exercises are performed without discomfort.

Passive stretching exercises are stretches that do not require active contraction of the shoulder muscles. These exercises aim to further loosen the contracted shoulder joint capsule and relax the tense muscle shoulders and to restore the shoulder’s normal range of motion. Each passive stretching exercise is performed in sets of 2 to 3 repetitions, 1 to 2 times a day. Hold the stretch for 5 seconds and progress to 30 seconds.

Armpit Stretch

1. Stand tall and position both feet on the ground. 2. Using your good arm, lift the affected arm onto a shelf or any object with a good support that is chest-high or to a level that you can. 3. Gradually bend your knees as you open up the armpit of the affected arm. 4. Hold the stretch. 5. Gently return to your starting position.

Finger Walk Stretch

1. Stand tall, and face a wall. Place the hand of the affected arm on the wall in front of you. 2. Use the fingers of the affected arm to gently finger-walk up the wall as high as you can reach, without increasing the severity of your symptoms.

External Rotation Stretch

1. Stand tall in a doorway. Bend the affected arm at 90-degrees to reach for door jamb, or the vertical portion of the door frame. The elbow should be placed close to your side. 2. Keep the hand in place as you rotate your body away from the midline. 3. Hold the position when feel a stretch in front of your shoulder and chest. 4. Relax, and repeat the exercise.

Towel Stretch

1. Stand tall as you position the affected arm behind your back. 2. With the good arm, dangle a towel behind your back. Grasp the towel with the hand of the affected arm. 3. Gently pull the affected arm upward by lifting the good arm to stretch the affected shoulder. Pull until the towel is in vertical position or until you feel a stretch in the upper neck, shoulder, and upper back without aggravating your symptoms. Hold the position. 4. Return the affected arm to its starting position.

Crossover Stretch

1. Stand tall and keep your feet about hip-width apart. 2. Hold the affected arm straight out in front at the shoulder level or at a level you can. Place the back of the opposite hand above the elbow of the affected arm. 3. Gently pull the affected arm across your chest. You must feel a stretch in the back of your shoulder. Hold the stretch.

Strengthening Exercises

Strengthening exercises should be initiated as you make progress with stretching exercises. Shoulder strengthening exercises play an essential role in your recovery from frozen shoulder.

Each strengthening exercise is performed 10 to 15 times, once per day. The exercise must be held in position for 6 seconds. A 2-minute rest in between exercises is recommended. A flexible, rubber tubing or surgical tubing may be used to perform the exercises.

Isometric Internal Rotation

1. Stand tall, and face the outside corner of a wall that will provide resistance to the affected arm. You may also stand next to a doorway. 2. Bend the elbow of the affected arm to a 90-degree angle until the forearm is parallel with the ground. Keep the upper arm at your side. 3. Firmly push the palm against the wall, as if trying to rotate the affected shoulder so the forearm would move toward the stomach. Hold the position. 4. Relax, and repeat the exercise.

Isometric External Rotation

1. Stand tall in a doorway with the affected elbow bent to 90-degrees. Press the back of your wrist against the door frame. 2. With the back of your wrist pressed against the door frame, press your hand going outward into the door frame. Hold the position. 3. Relax, and repeat the exercise.

Isometric Abduction

1. Stand tall with the side affected facing the wall. 2. Bend the elbow of the affected arm at a 90-degree angle. 3. Press the affected arm into the wall, as if trying to lift it. Hold the position. 4. Relax, and repeat the exercise.

Isometric Shoulder Extension 1. Stand tall facing away from the wall. The elbow of the affected arm should be touching the wall. 2. Push the back of your elbow against the wall. Hold the position. 3. Relax, and repeat the exercise.

Isometric Shoulder Flexion

1. Stand tall facing a wall, and keep your feet a hip-width apart. The elbow of the affected arm is bent at a right angle. The upper arm is kept close to your body. 2. Press your fist forward against the wall. Hold the position. 3. Relax, and repeat the exercise.

Rick Kaselj, MS

Before we can get into frozen shoulder symptoms, lets start with the anatomy of the shoulder.

Another article that might help you is What is Frozen Shoulder?

Frozen Shoulder Anatomy

In 1934, Codman described frozen shoulder syndrome as a musculoskeletal condition that is difficult and complex to define, treat, and explain. The statement is still applicable today, despite the increased research of frozen shoulder.

The exact cause of frozen shoulder is yet to be completely understood, but researchers have suggested a number of probable contributing factors to the disease. In order to better understand the cause of frozen shoulder, it is essential to learn more about the shoulder is made up, by gaining a better understanding about the shoulder anatomy.

Joints of the Shoulder

The human shoulder mainly consists of three bones:

1. the collarbone (clavicle)
2. the shoulder blade (scapula)
3. the upper arm (humerus)

Other things that make up the shoulder joint are tendons, ligaments, and certain muscles that provide stability to the shoulder.

The shoulder joint consists of four joints or articulations:

1. glenohumeral joint
2. acromioclavicular joint
3. sternoclavicular joint
4. scapulathoracic joint

The glenohumeral joint, considered the major shoulder joint, is commonly referred to as the shoulder joint. This particular joint is the one involved in frozen shoulder (adhesive capsulitis).

The True Shoulder Joint: The Joint that Frozen Shoulder Targets

The glenohumeral joint is classified as a modified ball-and-socket joint. Ball-and-socket joints are multi-axial joints that have the ability to move in all axes, including rotation.

A ball-and-socket joint is the most freely moving of joints. However, having the ability to move in a wide degree of has a downside. Although the glenohumeral joint has the ability to move through a full 360 degrees of rotation, it can be exceedingly susceptible to dislocations, instabilities, and injuries. These shoulder injuries may all lead to shoulder pain, which may then lead to frozen shoulder.

The spherical head of the humerus or upper arm bone fits into the shallow socket in the shoulder blade. This socket is called the glenoid fossa. The head of the humerus is connected to the dish-shaped glenoid fossa by poorly reinforced ligaments. The shallowness of the glenoid fossa and the loose connections between the shoulder and the upper arm allow the glenohumeral joint to have a wide degree of flexibility.

There is a disproportion between the head of the humerus and the glenoid fossa. Only one-third to one-half of the humeral head is in contact with the fossa. To support the larger humeral head, a ring of fibrous cartilage, called the glenoid labrum, encircles the glenoid cavity to deepen the socket. Deepening of the socket provides static stability to the glenohumeral joint.

The Joint Capsule – What is Affected in Frozen Shoulder

Surrounding the glenohumeral joint is a capsule, an elastic soft tissue that attaches to the shoulder blade, the humerus, and to the head of the biceps muscles. When the arm is raised above the head, the capsule is completely stretched. When the arm is lowered to the side, the capsule sags.

Although the joint capsule completely covers the glenohumeral joint, it is exceptionally loose. The looseness and elasticity of the joint capsule is one of the factors that allows the shoulder’s enormous range of motion. The capsule is strengthened by glenohumeral ligaments and semicircular humeri ligament.

Within the joint capsule is a joint cavity, which is lined by the synovial membrane. The synovial membrane produces the synovial fluid, which lubricates and nourishes the joints.

A person with a frozen shoulder syndrome would usually have an inflamed, thickened, or contracted joint capsule. In most cases, the supporting ligaments demonstrate the same changes. As a result, the normal looseness and elasticity of the capsule is lost, leading to stiffness and pain.

Frozen Shoulder Symptoms

 Frozen shoulder syndrome is characterized by shoulder pain, stiffness, and restricted range of motion of the affected shoulder. As noted by Codman in the 1930s, patients with frozen shoulder typically display significant decrease in forward elevation (flexion) and external rotation of the shoulder during examination. These signs are generally accepted as the hallmarks of frozen shoulder (Dias, Cutts, & Massoud, 2005).

The signs and symptoms of frozen shoulder have three phases:

1. the freezing phase
2. the frozen or adhesive phase
3. the thawing or recovery

First Phase of Frozen Shoulder: The freezing or painful phase

The first symptom of frozen shoulder is the insidious onset of shoulder pain, which is usually worse at night. The aching pain frequently occurs in the absence of a precipitating factor. The pain becomes more severe when one lies on the affected side; however, the pain is not related to activity. The pain spreads and progresses. It is during this phase where patients complain of shoulder pain at rest.

The freezing phase lasts between 2 and 9 months. The range of motion is not restricted, but the pain may be aggravated when the shoulder is moved to its farthest range of motion. Diagnosis is not usually made during the first phase.

Second phase: The frozen or adhesive phase

The pain occurring in the first phase may persist, although it may decrease in certain cases. The frozen phase is characterized by stiffness and limitation in shoulder motion in all directions. Inability to move the affected shoulder is more than enough to disrupt one’s normal daily activities, such as combing the hair, reaching for the back pocket, preparing food, scratching the back, and carrying a bag.

The most severely affected shoulder motion is the rotation of the arm outwards. Because of the pain and stiffness, a person with frozen shoulder may significantly limit his or her movements. Immobilization and disuse may lead to wasting of the muscles surrounding the shoulder.

The second phase usually lasts between 3 and 9 months, though the signs and symptoms may last longer in some patients. Diagnosis can be made during this phase.

Third phase: The thawing or regressive phase

The third phase is characterized by progressive decrease in shoulder pain. The pain is usually only felt when the shoulder is moved at its end of range of motion.

In spite of the decreasing pain, progressive limitation in the shoulder’s range of motion persists. The restriction of shoulder movement may progress for the next 12 to 24 months. Certain patients may be in this phase for as long as 4 years.

After a period of time, the stiffness eventually diminishes and shoulder movement gradually returns to normal or near normal. It was found about 40% of patients with frozen shoulder may have mild limitations in range of motion. About 10% of those with frozen shoulder may have significant and long-lasting limitations involving the affected shoulder.

The severity and duration of symptoms may vary from person to person. About 90% of patients with frozen shoulder experience pain for 1 to 2 years before subsiding.

I hope this helped you when it comes to better understanding your frozen shoulder symptoms.

Rick Kaselj, MS

However last year a very important study, called the Copenhagen Male Study found that regular cancer exercise can help prevent intestinal cancer.  This was an important study because it studied the exercise habits of over 5000 men over a period of 23 years. These men were divided into four different levels of exercisers – from those who never worked out to those who worked out a lot.

The study turned up some interesting results about the relationship between exercise and the development of cancer. First of all it was found that those who exercised moderately had a stronger resistance to developing the disease later in life. The head of the study, Dr. Inge Haunstrup Clemmensen from the Cancer Foundation in Denmark believe that the moderate physical activity appeared to strengthen the immune center.

The study revealed that moderate physical activity played an important part in preventing all cancers of the digestive tract, but especially intestinal cancer and esoophagal cancers. It also showed that exercise was effective against prostrate and lung cancer.

One of the explanations for this was the exercise stimulated the intestinal tract to move it’s contents through the bowels further. You have probably heard the phrase “Death begins in the colon.”  That refers to cancers that happen because of putrefied old food and impacted feces that are never moved out of the body. The idea is that if you keep moving it speeds up the digestive process and cancer causing agents are not allowed to fester and cause problems.

Experts estimate that one third of deaths can be attributed to sedentary habits and bad diet. This is why it is so important to get into a regular regimen.  A conditioned and fit body is much less prone to disease of all kind.

It is also not a good idea to work out too hard.  If you exercise every day in a way that requires a great deal of exertion you can actually cause the immune system to be lowered. If you are any kind of athlete, you have probably already noticed that you sometimes seem to detoxify or not feel well after a big workout. This can be partly due to picking up viruses because your immune system is not as efficient.

The good news is that you do not have to be a bodybuilder or spend exhaustive hours in the gym to prevent esophageal and colon cancers. All you need to do is walk or cycle two or three times a week and then also do some kind of weight bearing exercise twice a week.  This will keep your body a little more resistant to the poisons in our environment that can cause cancer.

I was re-enforcing the importance of scapular stability.

As I was talking with him, I mentioned to him common scapular stability exercise mistakes.

I thought it would be a great idea to share with you some of the mistakes that I see.

#1 – Thinking You are Using the Right Muscles

You maybe doing scapular exercises but in fact you maybe using the upper trapezius (upper traps) and the lumbar errectors (lower back).

This is very common.  I see this when I check client’s muscle development and you can see their is a muscle imbalance because they have been making this mistake.

Either have someone look at your technique or record yourself and critically look at what you are doing.

The focus on the movement should be your scaplula (shoulder blades).

If you see your upper back or lower back moving, then you are not hitting the scapular muscles.

#2 – Not Enough Push Ups

Let me explain what I mean.

The scapular muscles catch the head of the humerus (shoulder joint).  When you get into a four point position or a push up position, this activates the shoulder blade muscles even move.

Make sure to try that out.

You can get someone to put their hand on your shoulder blade in order see if they feel the shoulder blade muscles turn on or you can use a digital camera to record it.

Before I got work with my next client, I got a video for you.

Below, you will find a great scapular stability exercise that I give my clients, called the scapular clock.

If you are looking for an exercise program that targets the scapular muscles, I would suggest checking out the Scapular Stabilization Exercise Program.

That is it, have a great day.

Rick Kaselj, MS

Let me share with you how.

#1 – The Foot Flattens Out

If you do not have good support in your feet, this could lead to your feet flattening out.  This flattening out affects the shin and could lead to the shin rotating inwards.

This rotation inwards puts greater stress on the knee and this greater stress increase your risk of a knee injury especially an ACL injury.

#2 – Knee Comes Forward and In

If the ankle is stiff, this forces the knee to come in.  When the knee comes in, this leads to greater stress on the knee.  With this increased stress, it could lead to a knee injury.

Let me touch on one thing.  It is not just about it leading to a knee injury.  If you are recovering from a knee injury, poor ankle movement could slow down the recovery from a knee injury or lead to re-injury.

#3 – Knee Comes In

If the ankle is not strong side to side, this will force the knee to collapse in.

This is often an issue with female athletes and leads to their greater risk of ACL injuries.

Summing it All Up

If you do have a knee injury, make sure to have a look at the ankle.

Addressing stability, rigidity and movement in the ankle will help decrease the stress on the knee and decrease the risk of a knee injury.

Plus it will help in the recovery and prevention of a knee injury.

This video below of me will give you a little more info to help you out:

Thanks for reading, we will talk to you soon.

If you do have a knee injury, what will help you out is an ACL exercise program and you can get on HERE.

Rick Kaselj, MS

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Muscle Imbalances

Muscle Pain Relief – 3 Things Overlooked in Muscle Imbalances posted on The Personal Trainer Development Center

Muscle Imbalances Revealed: IT’S HERE!! IT’S HERE!!! post on Dean Somerset

Exercises to Avoid Injury

Move It or Lose It - Troy Pesola of Cube Dweller Fitness

If Your Goal is to Build Muscle or Gain Strength, Then Prehab is a Necessity – Project Swole

4 Tips to Avoiding Injury when Starting a Weight Loss Program on Turbulence Training

Rotator Cuff

3 Common Rotator Cuff Training Mistakes posted on Body Synergy Training

3 Common Rotator Cuff Mistakes Q&A posted on Body Synergy Training

Knee Injuries

High Heel Could Be Causing Your Knee Pain – Working Mom Workouts

Rick Kaselj, MS

With it being summer, you and other will be heading out to be more active.

It is great to get out there, into the fresh air and doing fun things.

One thing that happens with many people is they end up getting an injury with the increase activity they have in the summer.

One of the common injuries, is Achilles tendinitis.

Achilles tendonitis is an inflammation of tendon that connects the calf to the heel.  With a drastic increase in activity, this tendon can get inflamed, painful and sore.

One of the keys to help recover from Achilles tendinitis is to do exercises.

Let me go through a few common Achilles Tendinitis Exercise Mistakes

Achilles Tendinitis Exercise Mistake #1 – Not Doing Massage

A big thing that happens with Achilles tendinitis is the calf muscle tightness up.

This ends up putting more stress and pull on the Achilles tendon.  It is important to massage the calf.

This can be done by a therapist, yourself or someone else.

I find it is easy to do my self.

Just simply massaging the calf muscle a few times to help it relax.

Achilles Tendinitis Exercise Mistake #2 – Too Strong of a Stretch

One of the first things that you should do after you get Achilles tendonitis is to do some stretching.

The specific muscles you should be stretching are the soleus and gastrocs.

This is a video that shows you how to stretch the gastrocs.

An important thing to remember is to stretch lightly.

The focus should be on stretching the calf.  The stretch should be light in order to not make your Achilles tendinitis injury worse.

Achilles Tendonitis Exercise Mistake #3 – Not Doing Any Strengthening

If you do get Achilles tendonitis, it is important to do some strengthening of the calf muscle.

The reason why is the calf muscle ends up have a decrease in strength if you get Achilles tendonitis so you need to build the strength back up.

Plus, the Achilles tendon needs a light force through it in order for the tendon to heel better.

Summing it All Up

So make sure to head out there and enjoy the summer but if you do get Achilles tendonitis.  Remember the three tips I gave you about exercises for it.

It is really simple – massage, light stretch and light strengthening.

That is it.

If you would like to see the exercise program that I give my clients that are recovering from Achilles tendonitis, you can check it out here.

Rick Kaselj, MS

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Speaking of high school, this year is my 20 year high school re-union, WoW.

Back to the ankle sprain exercises.

This is the Facebook message he sent me.

Hey Rick,

Two weeks ago I ended up in emergency with a “severe” sprained ankle. I can walk on it now and it doesn’t pain me too much, but I want to get back to bike riding and walking more than 20 feet. Can you suggest any exercises to speed up the healing process? Thanks!! Pete

- Pete

I followed up with this question:

What degree sprain do you have? Do you need surgery?

His reply:

No surgery, the doctor never gave a degree, but said to stay off of it for 2 to 4 weeks. There was swelling for about a week (and still swells a bit if I stay on it too long) I can get around quite comfortably walking for a bit, no pain meds. Bruising just under the ankle on both sides of the foot, but the sprain was on the “knuckle” I would go back to the doctor for a follow up, but that’s a 3 to 4 week waiting list.

- Pete

This would be my advice.

#1 – Keep the Ankle Moving

Move the ankle in all ranges of motion.

Here is one ankle sprain exercise:

You can get a bunch more at this blog post – CLICK HERE.

Some will be sore.

When sitting down or lying down on the ground, move your ankle in all ranges of motion.

#2 – control Inflammation

Ice it a lot.

Keep the inflammation under control will help with healing.

For the first few weeks, I would ice and elevate it 2 to 3 times a day.  This will help with recovery.

After you stand on it for a long time or do a lot of movement with it, ice it.

#3 – Standing on One Leg

I would work towards standing on one leg.

Be in a safe and controlled environment and start standing on one leg.

Often times, your balances goes when you sprain your ankle and you need to get it back.

Start with 5 seconds and progress to 1 minutes.

#4 – Come Onto Your Toes

A few times during the day, come onto your toes.

Start with both legs and move to one leg.

This will work on your balance, range of motion and strength.

#5 – Don’t Go Crazy

You should feel like you have done something but you should not be so sore that you can not do anything.

I think that is it.

I hope this helps Pete.

Rick Kaselj, MS

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Scapular stability involves the shoulder blade and the muscles that attached to the shoulder blade.

Specifically what shoulder stability is the combination of the shoulder blade and the muscles that are attached to it to do their job.

The key job of the shoulder blade and its muscle are:

#1 – Stabilize the Shoulder Blade

The muscles of the shoulder blade need to have the activation, endurance and strength to keep the shoulder blade in place.

If the muscles of the scapula do not have the activation, endurance and strength to do their job of stabilizing the shoulder blade, this will lead the shoulder blade lifting off the middle of the back which can lead to all kinds of shoulder injuries.

#2 – Reaching Overhead

The muscle of the shoulder blade are key in helping you reach overhead.  For example if you do a pressing exercise overhead or if you reach for something high on a shelf, you scapular muscles play a key roll in doing this.

The muscles of the shoulder blade move the shoulder blade so it opens up more space in the shoulder so you can reach overhead.

If the shoulder blade muscles did not rotate the shoulder back up because it has poor activation, endurance and strength; it would lead to more shoulder injuries and it could lead to you not being able to reach for something high up.

#3 – Movement of the Shoulder Blade

One other function of the shoulder blade muscle is movement of the shoulder.  We talked about how the scapular muscles help rotate the shoulder blade but they also help move the shoulder blade up, down, in and out.

These movements allow our arms to pull and push things.  Just like the above two points, if the shoulder blade muscles lack the activation, endurance and strength to do their job; you end up having poor movement of the shoulder which leads to less efficient movement of the upper back and increases the risk of injury to the shoulder.

If you are doing any shoulder exercises, make sure to spend some time working on your scapular muscles.

If you have a shoulder injury, it is vital for you to spend some time working on your scapular muscles in order to help you overcome your injury.

I know I talked a lot about activation, endurance and strength.  I will expand on this more in another blog post.

Rick Kaselj, MS

If you are looking for scapular stability exercises, I would check out this.