Health, Fitness and Nutrition Articles from EVOLVE Flagstaff
Evidence-based articles on strength training, physical therapy, nutrition, injury recovery, and long-term health — written to help you stay active, resilient, and moving well for life.
Habit 2: EVOLVE Hunger Scale + Hip Activation
Last month, we encouraged you to work on your balance and eat slowly. We’re going to progress things now with two new habits to finish out 2017. These four keystone habits will set us up to really progress things in 2018.
Habit 1: Eating Slowly and Balancing
Abby and I want to help you to feel your best, every day. It’s no secret that the majority of sickness and disease can be prevented with simple lifestyle changes. The problem? Simple isn’t always easy. It’s difficult to stay consistent. We might know what we should do, but have a hard time doing it in the real world.
Hydration 101: Are you meeting your water needs?
You’ve probably heard the old adage, “Drink 8 glasses of water a day.” You may have heard that water is important to either overall health, or weight loss, or both.
But what’s the real story behind this conventional wisdom? Can we look to real physiology and science to guide our thinking and behavior on hydration?
You bet.
The Zero to 60 Program: How to start or return to running after an injury
Starting to run — or returning to running after an injury — is one of the trickiest transitions in training: too much volume too soon, and you’re back where you started. The Zero to 60 Program offers free, research-backed 8- and 16-week run/walk plans designed to build your volume safely, whether you’re brand new to running or coming back from time off.
Case Study: Multiple ankle sprains and functional instability in a professional runner
We treat ankle sprains and ankle pain seriously in our clinic. The main reason is that history of an ankle sprain (or “rolling your ankles”) is perhaps the greatest predictor for future ankle injuries. It also increases the likelihood of subsequent knee or hip injuries. The reasons why are complex, but are probably related to altered muscle activation, neuromuscular control, and gait patterns after an ankle injury.
The Two Reasons Runners Need Strength Training
Many of our patients come to us for help with for injuries, aches, and pains related to running. We place an initial focus on reducing pain and helping them get back to running as soon as possible. Towards the end-stages of injury rehabilitation, we gradually shift gears and begin to focus on long-term strategies to reduce the risk of future injuries.