Health Coaching Show- Foot and back pain
Thursday, May 19th, 2011Join the Fit Friends’ Revolution and email your pain questions to your coach, Peter K >
Listen to hear common causes of foot pain that can lead to back pain, and what to do about it.
Foot & back pain, and what to do about it
Friday, May 13th, 2011
I saw a new client recently who is 24 yrs old with chronic low back and toe pain. Guess where the source of his pain is. His feet. He has pronated (flat) feet and has pain standing and walking for prolonged periods. If he doesn’t address the cause of his pain now he will develop more serious back, hip, knee and ankle pain and disability as he ages.
If you’re a Fit Friends’ Revolution member listen to my upcoming Health Coaching show on Wednesday May 18, 1:30 pm here where I discuss foot and back pain and what to do about it. You get this valuable health coaching experience as part of your FRR membership so please take advantage and get out of pain.
If you do have foot or back pain send me an email with your questions and I’ll answer them during the show. Want to call in live? Send me an email here >
You can also leave a comment below about your pain and I’ll answer it on the show.
Back & leg pain stretch
Sunday, April 24th, 2011Join the Fit Friends’ Revolution and get rid of your back pain >
I recently saw a client who hurt his back during a personal training workshop. He came into my office with severe back pain and radiating numbness down to his left foot and some groin discomfort, a serious condition. With the use of the stretch pictured above, a prone press-up, also know as a cobra stretch, and good posture, he left the clinic symptom free in 20 minutes. We still sent him to his Dr. as a precaution, and you should see one as well if you have similar symptoms.
FFR members- Watch the video and download how to do the prone press up stretch here > Not a FFR member? Join here and get rid of your back pain.
Video- Relieve & Prevent Most Back Pain in 5 Minutes
Monday, April 11th, 2011
Try this to help with your back pain. Always consult your trusted health care professional first.
more »A back stretch to reduce pain
Tuesday, December 14th, 2010Join the Fit Friends’ Revolution and get your FREE fitness kit >
As a physical therapist people ask me how to stretch their backs all the time. Then they show me how they stretch. 95% of the time they’re doing the wrong stretches.
The picture above is the “good” stretch for people who sit for long periods, have stiffness in their back and generally speaking, are younger than 55. If you are over 55 send me an email for an appropriate stretch
Here’s how to do it:
- Sit tall with your butt touching the back of the chair
- Feet should be flat on floor
- Clasp hands behind your back and arch your back over the chair
- You should not feel pain, just a gentle stretch
- Hold this position for 5 seconds and repeat 3 times. Repeat throughout the day
*If this stretch hurts your back, stop and consult a health care professional you trust. Physical therapists and chiropractors are great resources.
When does your back hurt?
Wednesday, September 8th, 2010www.peterkfitness.com for more………..
“This is a previous blog that I have republished to compliment what Dr Oz was talking about today on his show. Check out his back pain questionnaire”
Answering the question above is one of the best ways to prevent or cure your pain. Here’s what to consider first:
- Does it hurt more when your sitting or standing?
- At rest or during activity?
- In the morning or as the day goes on?
Now here’s a common scenario; “My back hurts more when I’m working (sitting) at my desk (rest) especially after a long day (end of day).” These are classic symptoms of a vertebral disk being involved.
The point is, if you know when and why your back hurts, you can avoid making it worse by avoiding those positions and activities. Pay attention to your symptoms, avoid what makes you worse and see a physical therapist or chiropractor whom you trust if your symptoms persist, (and smile more 
Upper back/shoulder blade pain help
Wednesday, July 21st, 20105 Minutes to Fitness+ Club coming August 2010
My mom recently called me because her upper shoulder has been bothering her.
Why it might hurt:
- Poor, slouched posture while standing or sitting (think- on phone or computer)
- Herniated disk in the cervical spine
- Overuse (think- using computer mouse)
What do to:
- Stand and sit as tall as possible
- Elevate computer screen to eye level and bring within arms reach
- Use phone headset
- Switch mouse to other hand 50% of time
If this doesn’t help, find a great physical therapist or chiropractor. Of course you can email me.
Do “ergonomic” chairs prevent pain?
Monday, June 7th, 20105 Minutes to Fitness+ Club coming soon!
If you sit like the girl above the answer is YES. But………..
If you sit like this girl above, NO.
The point is you can slouch in a $1000 or a $10 chair. You have to train yourself to sit like the girl in the first picture. Here’s how to do it:
- Put a sticky note on your computer screen that says “SIT UP”.
- Set an alarm to ring every 15 minutes.
- Tell others to remind you not to slouch. (don’t attack them when they do
- Just do it! You can train yourself to do almost anything.
Don’t sit like this guy
Wednesday, April 7th, 2010www.peterkfitness.com for more……..
I recently observed this man sitting at Starbucks. What’s wrong with this picture. Lets explore:
- He is shifting his pelvis sideways (sacroiliac pain)
- Sitting on his foot (knee, foot and back strain; curving the spine)
- The computer monitor is to his right and too low (neck strain)
- Both feet aren’t on the ground (pelvic stress and pain)
What to take away from this- Don’t sit like this guy
Well, Alison’s done it again. This time by talking to her back and knee
Tuesday, March 23rd, 2010www.peterkfitness.com for more info……..
Read about Alison 2nd half marathon experience. You’ll love it!
My alarm goes off at 3:45 AM, but there’s no point to it; I’m already up. Today is my half marathon. I’m not up because I’m nervous. I’m awake because I’m in a lot of pain.
I have been training for this half marathon for 3 months. Not only that, but I have also been training for a triathlon in June at the same time. Since January 1st, I have swum 11.3 miles, run 224 miles, and taken 12 spinning classes. I’ve done 4,260 pushups, 2,840 squats, and 2,130 lunges. And as of last Monday, I can barely walk a step without wanting to cry. more »