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Instructor Showing Health Results On Clipboard To Senior Couple

Respiratory Disease and Exercise

/28 April 2023/ All MFN blog/

According to the World Health Organization (WHO), hundreds of millions of people suffer every day from chronic respiratory diseases (CRD).  Currently in the United States, 24.6 million people have asthma1, 15.7 million people have chronic obstructive pulmonary disease (COPD)2 while greater than 50 million people have allergic rhinitis3 and other often-underdiagnosed chronic respiratory diseases.  Respiratory diseases do not discriminate and affect people of every race, sex, and age.  While most chronic respiratory diseases are manageable and some even preventable, this is what is known about the nature of chronic respiratory diseases4:

  • Chronic disease epidemics take decades to become fully established.
  • Chronic diseases often begin in childhood.
  • Because of their slow evolution and chronic nature, chronic diseases present opportunities for prevention.
  • Many different chronic diseases may occur in the same patient (e.g. chronic respiratory diseases, cardiovascular disease and cancer).
  • The treatment of chronic diseases demands a long-term and systematic approach.
  • Care for patients with chronic diseases should be an integral part of the activities of health services, alongside care for patients with acute and infectious diseases.

Exercise and CRD

If you are a health and fitness professional, some of your clients may be suffering from a chronic respiratory disease and you may be an important source for relief.  Moderate exercise is known to improve use of oxygen, energy levels, anxiety, stress and depression, sleep, self-esteem, cardiovascular fitness, muscle strength, and shortness of breath. While it might seem odd that exercise improves breathing when one is short of breath, exercising really does help one with respiratory disease.  Exercise helps the blood circulate and helps the heart send oxygen to the rest of the body.  Exercise also strengthens the respiratory muscles which can make it easier to breathe.

Beneficial Types of Exercise

There are several challenges to exercise prescription and physical activity participation in this population, but a large body of evidence demonstrates important health benefits from aerobic exercise.  Resistance training has also been shown to increase muscle mass and strength, enhancing individuals’ ability to perform tasks of daily living and improving health-related quality of life.5

Aerobic exercise is good for the heart and lungs and allows one to use oxygen more efficiently. Walking, biking, and swimming are great examples of aerobic exercise. The guidelines are approximately the same as generally healthy individuals.  One should attempt to train the cardiorespiratory system 3-5 days a week for 30 minutes per session.  One should exercise at an intensity level of 3-4 on the Rating of Perceived Exertion Scale (Scale Rating from 0 Nothing at All-10 Very, Very, Heavy).

Resistance exercise increases muscular strength including the respiratory muscles that assist in breathing.  Resistance training usually involves weights or resistance bands but using one’s own body weight works just as well depending on the severity of the symptoms.  It is recommended that one should perform high repetitions with low weight to fatigue the muscles.  This type of resistance training also improves muscular endurance important for those with CRD.  Resistance training should be performed 2-3 days a week working all major muscle groups.

Stretching exercises relax and improve one’s flexibility.  When stretching, one should practice slow and controlled breathing.  Not only does proper breathing help to deepen the stretch, but it also helps one to increase lung capacity.  One should gently stretch all major muscles to the point of mild discomfort while holding the stretch for 15 to 30 seconds, slowly breathing in and out. Repeat each stretch 2-3 times.  Stretching is an effective method to warming up and cooling down before and after workout sessions.

When exercising, it is important to remember to inhale in preparation of the movement and exhale on the exertion phase of the movement.  An individual should take slow deep breaths and pace him/herself.  It is recommended to purse the lips while exhaling.

Use of Medication

If an individual uses medication for the treatment of respiratory disease, he/she should continue to take the medication based on his/her doctor’s advice.  His/her doctor may adjust the dosage according to the physical activity demands.  For example, the doctor may adjust the flow rate of oxygen during exercise if one is using an oxygen tank.  In addition, one should have his/her inhaler on hand in case of a need due to the increase of oxygen demand during exercise.

Fitness professionals can effectively work with those who have a chronic respiratory disease providing them with a better quality of life through movement.  You as their health and fitness coach can provide a positive experience to facilitate an effective path to better health and wellness.

Continued Education for Fit Pros

Fitness Professionals & Personal Trainers: Become a Respiratory Disease Fitness Specialist!

Some of your clients may suffer from a respiratory disease and you may be an important source of relief. The Respiratory Disease Fitness Specialist online course will equip you with the knowledge to safely and effectively work with these clients to help improve their quality of life.

Known as the trainers’ trainer, CarolAnn has become one of the country’s leading fitness educators, authors, and national presenters. Combining a Master’s degree in Exercise Science/Health Promotion with several fitness certifications/memberships such as FiTOUR, ACSM, ACE, AFAA, and LMI, she has been actively involved in the fitness industry for over 25 years. She is currently the Founder and Director of Education for Chiseled Faith, a Faith Based Health and Fitness Program for churches. Visit her website, www.CarolAnn.Fitness

References

  1. 2015. NHIS Data; Table 3-1. www.cdc.gov/asthma/nhis/2015/table3-1.htm
  2. Mannino DM, Gagnon RC, Petty TL, Lydick E. Obstructive lung disease and low lung function in adults in the United States: data from the National Health and Nutrition Examination Survey 1988-1994. Arch Intern Med. 2000;160:1683–1689.
  3. CDC, Gateway to Health Communication and Social Marketing Practice. Allergies. https://www.cdc.gov/healthcommunication/toolstemplates/entertainmented/tips/Allergies.html
  4. World Health Organization http://www.who.int/gard/publications/chronic_respiratory_diseases.pdf
  5. Eves ND, Davidson WJ. Evidence-based risk assessment and recommendations for physical activity clearance: respiratory disease. Applied Physiology Nutrition and Metabolism. 2011;36(Suppl 1):S80–100. [PubMed]
Trainer-and-Client-at-Gym

Want to Feel Better? Then Move Better

/26 April 2023/ All MFN blog/

Even after many years of working with clients, I’m still continually astounded by what the body can do. People come in to see me not feeling very good. Some of them actually feel pretty bad and have been feeling that way for years. They’ve usually tried everything out there to feel better. They medicate, get shots, use therapy, ice, tape, or surgery. They stretch, foam roll, try to loosen their fascia, undue an adhesion they were told about, find trigger points or maybe get something adjusted. And their last resort is surgery.

While some things may have valid application, there is something else going on that is not being considered.  This one fact sheds some light on it: about 70% of motor neurons lie within the cerebellum. That’s right, the part of the brain that plays a huge roll in behavior, emotions, social interaction, and coordinating attention is loaded with neurons that control movement. The point here is that movement is such a high priority to the human body that any compromise to the quality of that movement can have profound effects anywhere throughout the system.  That means that things may be working well in one place and you don’t feel so good in another.

Motor neurons are nerves that connect to muscle. That muscle is part of a muscle system including the brain, spine, nerves and sensor organs. The muscle system is the only thing in your entire body that can move you. When your muscle system quality isn’t what it should be you don’t move well. Not moving well, simply stated, means something’s wrong. When you don’t move well, some part of your body generally doesn’t feel well. When the system isn’t functioning right, it sends signs and signals out in many forms like pain, tightness, stiffness and/or causes delayed healing. This means we might want to be focusing on how you move instead of what you feel.

When we look at things this way we have an entirely new way to deal with bodes when they don’t feel good. We need to identify aspects of the muscle system that function at a lower quality and then RESTORE that functionality. Once we find the positions and movements that the body cannot function in, we can then restore that function. With the muscle system working again you can move better.  When you move better you can feel better. You know that leg pain?  Maybe it’s time to look at how that knee or hip or ankle moves instead of focusing on what hurts. Back stiff? Instead of stretching tight stuff, maybe it’s time to look at the things that are responsible for moving your back. Move better to feel better and you’ll be better.

Jay Weitzner, MS is a Certified Medical Exercise Specialist through the American Academy on Exercise (ACE); he holds a Bachelor’s and a Master’s in Exercise Science/Human Performance with an emphasis on exercise physiology. Jay specializes in working with clients with musculoskeletal issues — his clients have problems or concerns about their quality of movement and their physical health.

Biomimicry-Frog-Jumps-Crab-Walk

Introduction to Biomimicry and Exercise

/21 April 2023/ All MFN blog/

Biomimicry, the practice of looking to nature for inspiration and solutions to human problems, can be a valuable tool and designing exercise programs. By studying the movements and behaviors of animals, we can learn how to move more efficiently, effectively and with less injury.

Here are a few examples of how mimicry can be applied to exercise programming:

Mimicking the movements of animals: Many animals have unique ways of moving that can be emulated in exercise programs. For example, the frog jump is a plyometric exercise that mimics explosive jumping of a frog, while the crab walk works lateral movement of the hips and shoulders in a way similar to how crabs move.

Utilizing natural resistance: Resistance training is a common component of exercise programs and bio mimicry can offer new ways to approach it. For example, using a slosh pipe, which is a PVC pipe partially filled with water or some other solution, can stimulate the resistance of carrying something like a baby car seat which is very practical.

Incorporating balance instability exercises: Animals have evolved to a move in environments that require balance and stability, and we can learn from them in designing exercises that challenge our own balance and stability. For example, the bird dog exercise, which involves extending the opposite arms and legs while balancing enough force, mimics the stabilizing movement of a hunting dog.

Emphasizing functional movements: Many exercises in the gym isolate individual muscle groups, but biomimicry can remind us to focus on functional movements that are more relevant to real life activities. For example, the farmers walk, which involves walking while holding heavy weights in each hand, mimics the practical movements of carrying groceries or moving furniture.

By incorporating biomimicry into exercise programming, we can create workouts that are not only effective, but also enjoyable and engaging. Additionally, by working with our bodies instead of against them, we can reduce the risk of injury and improve overall physical health.

Reprinted with permission from author.

Mike Rickett MS, CSCS*D, CSPS*D, RCPT*E is a nationally recognized health and fitness trainer of the trainers, fitness motivator, author, certifier, educator, and the 2017 NSCA Personal Trainer of the Year.  He has been a fitness trainer for more than 35 years.  He directs the personal training site, ApplicationInMotion.com. In addition, he also directs BetterHealthBreathing.com, a conscious breathing educational program focusing on the diaphragmatic technique to enhance overall wellness.  

doctor-and-senior-woman-patient

Opening a Closed Door: How to Gain Access to the Medical Suite

/14 April 2023/ All MFN blog/

Your passion is to help people maintain or regain optimal health and fitness. Under current law and standards, you are only permitted to work with clients who are already-fit and healthy or have been released for independent exercise and have passed your health screening questionnaire. But those are not the people you yearn to work with. The clients you seek must have authorization or approval from a medical provider before you can proceed.

How often have you met with a potential new client, asked them to get clearance from their doctor, and then never seen them again? Or, a client develops a new pain or problem and you refer them for consultation and that ends the relationship. Another frequent scenario: Your client has followed through with your request only to be referred by their primary care provider for a cardiac treadmill test, but your concern about their low back pain or shoulder dysfunction was not addressed. Success as a medical fitness specialist is dependent upon working relationships with medical professionals. In order to establish those relationships, the aspiring medical fitness trainer needs a better understanding of the medical system. What follows are a few insights into the medical system that medical fitness specialists need to understand.

Recognize how busy the medical practitioner might be

“Estimates suggest that a primary care physician would spend 21.7 hours per day to provide all recommended acute, chronic, and preventive care for a panel of 2,500 patients.”1[i]. Today, the average primary care provider is responsible for roughly 2,300 patients, so not quite 21.7 hours of work/day, but more than any individual can possibly provide.

In order to cope with the workload, doctors must rely on their support staff to help whenever possible. Do not be alarmed or offended if your inquiries are met by a nurse or medical assistant. Most providers simply do not have the time to meet with you for an introduction or discussion. On the flip side, most doctors would love to have effective, safe, and reliable resources for their patients who need to lose weight, get fit, manage diabetes, recover from surgery or cancer treatment, etc. They need you.

Understand the current reimbursement rules

In most cases, providers cannot bill for services unless the patient is in the room with them. Therefore, time spent talking on the telephone, responding to emails, or filling out forms is usually unreimbursed time. This means that your client will probably need to actually make an appointment to be assessed and cleared for exercising with you. To streamline the process, send a letter with your client introducing yourself and what you do. Include a form stating your concerns and your proposed training plan. Design the form to be easy to read, with a simple agree or disagree that can be checked or circled and space for the provider’s signature. You might also want to leave room for comments and questions. If you have received a response from a provider, you should consider sending intermittent progress reports updating the provider about your mutual client/patient.

Be familiar with HIPAA

The Health Insurance Portability and Accountability Act (HIPAA) was enacted in 1996 to protect an individual’s medical confidentiality, particularly when changing jobs which at that time meant changing health insurance providers. Unfortunately, the law is complicated and places multiple restrictions on who members of a medical team can talk to about a patient’s medical condition.

As an unlicensed party, the fitness professional is not privy to “protected health information” (PHI) without direct written consent from the patient (your client). Due to these restrictions, the medical providers cannot fill out or respond to your request for information or clearance without your client’s “written” consent. If the client takes the form and returns it to you, this action implies they have agreed to share the information. If you send the form directly to the provider, that permission has not been granted unless the client has signed a HIPAA release form allowing the doctor to share personal health information with you personally.

The aforementioned are a few reasons why you may have perceived a wall or barrier between you and medical providers. One solution is to ask your client if you might accompany him or her to the appointment to obtain medical clearance or guidance. That way the medical provider would have a specified time and be reimbursed for addressing your concerns. You would be communicating directly with the medical provider and not support staff, and it would be easiest for the client/patient. It is also a way to introduce yourself to the medical provider and initiate a working relationship. Although you will probably not be compensated, it may be well worth your time in the long run.

Once you have made it into the office with your client, now what?

Know your details

Because there are so many different avenues to becoming certified as a personal trainer, there can be large differences in the knowledge base and competence of one trainer compared to another. The aspiring medical fitness professional must have a thorough understanding of the pathophysiology of the conditions they will be working with in order to communicate effectively with medical providers. In addition, you need skill and experience in the programs you design and utilize with your clients. Be able to back up your training plans with published research.

Recognize that a medical fitness professional has a fund of knowledge that the medical provider does not have

Exercise science is not covered in medical school curricula. Medical school is about illness and disease, not health and fitness. Generally speaking, the average MD knows very little about exercise science. Most do not know about the effects of eccentric versus concentric loading, how to train for endurance versus strength, what to do to improve stability, balance, and core strength. Fitness professionals are not inferior to medical professionals; you have a different knowledge base. Recognize and believe that you have something to offer. You may not know all of the anatomy and biochemistry that the doctor does, but you have a basic understanding of your client’s condition and you know the potential benefits of your interventions. Share this information with the medical providers.

Stay within your scope of practice

Because personal trainers and medical fitness specialists are not licensed by any governmental or legal agency, and because laws vary from state to state, there is no clear definition of the skills and competencies of a medical fitness specialist. Working outside of your scope of practice can lead to civil and even criminal penalties[ii]. Therefore, for the time being, if you want to work with clients struggling to manage chronic illnesses, recover fully from injuries or surgeries, etc., you need to work under the wing of medical professionals who have prescriptive authority – those professionals in the medical field licensed to diagnose problems and prescribe treatment.

Dr. Robert Butler MD, founder of the National Institute on Aging once said: “If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.” There are pockets here and there in the US where medical providers and fitness professionals work together. In many cases, there is a visionary medical provider at the helm of an interdisciplinary team. In other cases, fitness professionals have worked hard to become part of a medical delivery model. The more medical fitness specialists that can take the leap and align themselves with medical providers, the more people will be helped.

This article was featured in MedFit Professional Magazine. 

Dr. Mary Hoagland-Scher,MD is a board-certified family physician who practiced medicine for 30 years. When she entered medical school, her goal was to help people stay healthy. As the focus of western medicine shifted away from health to disease management with a strong emphasis on pharmaceutical and or surgical intervention, she became uneasy with her role and decided to discard her prescription pad and learn new tools. Now as a NASM Certified Personal Trainer she is working to shrink the gap between fitness and medicine.

References

  • [i] Estimating a Reasonable Patient Panel Size for Primary Care Physicians With Team-Based Task Delegation Justin Altschuler, MD, David Margolius, MD, Thomas Bodenheimer, MD⇓ and Kevin Grumbach, MD Ann Fam Med September/October 2012 vol. 10 no. 5 39
  • [ii] For an excellent discussion of this issue, see: Abbott, Anthony Ed.D, FACSM, FNSCA. Scope of Practice, ASCM Health and Fitness Journal ,Sept/Oct 2018, Vol 22 Issue 5 pp 51-55
nap-sleep

Exercise and Multiple Sclerosis: Is It Normal to Take a Nap After a Workout?

/10 April 2023/ All MFN blog/

Physical activity is known for boosting energy. That’s because exercise increases your heart rate and blood flow, making you feel awake. It’s one of the many benefits of working out. However, it’s also possible to get tired after exercise. This is especially common after workouts when you have MS. Physical activity, after all, requires a lot of energy and stamina.

Muscles-of-the-Abdomen

The QL: The Forgotten Core Muscle

/5 April 2023/ All MFN blog/

When one thinks of their core, I doubt the quadratus lumborum (QL) comes to mind. The average person in the gym is not walking around saying: “I’m going to work hard on my QL today!” Despite that the fact that most don’t work on it or may never have heard of it, the QL is an important muscle and should be included in a person’s fitness programming.

hand-pressure-point

Pressure Point Techniques: Unlock Physical, Emotional and Cognitive Potential For Teenagers Well-Being

/3 April 2023/ All MFN blog/

Navigating a post-pandemic world can be difficult. After years of living in isolation from family and friends, and without the social stimulation from in-person interactions, teenagers are suffering. This severely affected demographic is in crisis after lacking the social, emotional and physical growth that would have otherwise occurred inside the classroom due to remote learning.

A sedentary lifestyle has become the norm, and the need for belonging is being fulfilled by addictive and oftentimes destructive social media platforms. Chronic diseases such as depression, eating disorders, and drug and alcohol addiction have lead to an unprecedented number of suicide rates in teenagers across the United States. Stress levels are on the rise, and this steadily growing demographic needs our help.

In a recent double-blind study of over 100 young adults ages 13-19, 48.5% reported that they experience high levels of stress a few times each week, while 39.6% reported they experience high levels of stress on a daily basis.

As the world opens up, so does the need to educate teachers, coaches, parents, counselors, and teens that there are tools available to help overcome feelings of loneliness, isolation, depression and anxiety! Learning the most innovative and evidence-based methods to improve both the physical and mental health of our future generations is paramount. It is time to learn the power of pressure point techniques to unlock physical, emotional and cognitive potential both in and out of the school environment.

In another double-blind study, over 100 young adults ages 13-19 were asked if they would be open to learning about pressure point techniques if they knew it could help improve concentration and mood. A resounding 90.1% said YES! Let’s start to better understand and educate this demographic on the tools to not only survive, but thrive in the post-pandemic world.

In addition, by learning the most effective pressure points in the body, it is possible to help manage “the most important stress hormones…cortisol, glucagon and prolactin. However, it’s cortisol that has the greatest impact on the physical and mental health of our mind and body” (Vihande, 2022). There are tremendous benefits to infusing pressure point techniques into physical education and academic classes that have been shown to improve concentration and memory, increase blood flow and circulation, as well as decrease stress and anxiety. Hence, fostering social and emotional health and wellness for everyone!

But that’s not all…

According to New York University neuroscientist, Wendy Suzuki, “exercise stimulates growth factors and stores up cells in both parts of the brain… protecting your brain from aging and neurodegenerative diseases.” Therefore, your brain will function at a higher level for more years as you age.

Research shows that exercise enhances short-term brain function by stimulating “…the release of a wide range of neurochemicals and neurotransmitters and growth factors….They include serotonin, dopamine, endorphins. (Suzuki & Horton, 2020). In addition, long-term effects of exercise impact the prefrontal cortex, the part of the brain responsible for problem solving and decision making, and the hippocampus, the part of the brain critical for memory and highly susceptible to aging.

Now, you may be wondering how using pressure point techniques is related to the effects of
exercise on the brain and the answer is quite simple. Once you learn the locations and purpose of major pressure points throughout the body, you will be able to emulate its effects. Fascinatingly enough, it IS possible to replicate the physiological effects of exercise on various regions of the brain.

If you are ready to explore the endless possibilities of infusing pressure point release techniques, this is your call to action!

Learn More in This Webinar!

Written by Christine Conti, M.Ed., with contributor Makenna Ellis.

Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the multiple MedFit Classroom courses and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co. She is also the best-selling author of SPLIT-SECOND COURAGE.

References/Resources

Fibromyalgia signs

Fibromyalgia and Exercise

/20 March 2023/ All MFN blog/

According to the National Institute on Health (NIH), fibromyalgia affects over 5 million U.S. adults and an estimated 3-6% of the world population. While fibromyalgia is most prevalent in women (75-90% of those with fibromyalgia), it also occurs in men and children of all ethnic groups. People with fibromyalgia experience aches and pain all over the body, fatigue (extreme tiredness that does not get better with sleep or rest), and problems sleeping.

Fibromyalgia may be caused by a problem in the brain with nerves and pain signals. In other words, in people with fibromyalgia, the brain misunderstands everyday pain and other sensory experiences, making the person more sensitive to pressure, temperature (hot or cold), bright lights, and noise compared to people who do not have fibromyalgia. Fibromyalgia has been compared to arthritis. Like arthritis, fibromyalgia causes pain and fatigue. But, unlike arthritis, fibromyalgia does not cause redness and swelling, or damage to the joints.

Diagnosis and Causes of Fibromyalgia

Up until recently, fibromyalgia has been very difficult to diagnose coining the condition as the “invisible disease” believing that the syndrome was “all in the head” of those who suffer from fibromyalgia. However, currently fibromyalgia can be identified through a questionnaire and the Manual Tender Point Survey test. There has been a breakthrough recently with a blood test that may identify fibromyalgia making it even more possible to treat fibromyalgia. However, more testing is needed to be more widely accepted. Here is a short list of what may cause fibromyalgia:

  • Genes: Mutation or deficiency in the MTHFR or COMT genes specifically
  • Having other diseases such as arthritis
  • Family history
  • Emotional or physical abuse
  • Posttraumatic stress disorder (PTSD)
  • Gender:  Occurs mostly in women
  • Anxiety and depression
  • Not moving enough

Exercise and Fibromyalgia

Moderate exercise is known to improve use of oxygen, energy levels, anxiety, stress and depression, sleep, self-esteem, cardiovascular fitness, muscle strength, and mobility. While the pain and fatigue associated with fibromyalgia may make exercise and daily activities difficult, it is crucial to be physically active. Usually, there are no specific exercises to avoid if one has fibromyalgia. Aerobic exercise (running, jogging), weight training, water exercise, and flexibility exercises may all help.

Golf, tennis, hiking, and other recreational activities are also healthful. However, exercising hard (overexertion) leads to the problems people experience post-exercise, which are called “post-exertional malaise.” This occurs because people with fibromyalgia don’t have the energy to condition like others who can handle the increase in exercise and conditioning. Instead, if the exercise uses more than the limited amount of energy the body can make, their systems crash, and they feel like they were hit by a truck for a few days after. Because of this, the key is to find an amount of walking or other low-intensity exercises one can do, where he/she feels “good tired” after, and better the next day. Instead of ramping up in the length or intensity of the workouts, one should stick to the same amount while working to increase energy production.

Benefits of Exercise

Because the main focus of fibromyalgia is neurotransmitters and brain health, one key benefit of exercise is the boosting of endorphins and serotonin in the brain. Studies show that exercise can help restore the body’s neurochemical balance which in turn triggers a positive emotional state. Boosting levels of natural endorphins are essentially boosting pain-fighting molecules that help to reduce anxiety, stress, and depression which are symptoms of fibromyalgia. Elevating serotonin plays a vital role in mediating moods thereby helping relieve symptoms of fibromyalgia.

Other benefits of exercise include:

  • Burning calories and making weight control easier
  • Giving range-of-motion to painful muscles and joints
  • Improving a person’s outlook on life
  • Improving quality of sleep
  • Improving one’s sense of well-being
  • Increasing aerobic capacity
  • Improving cardiovascular health
  • Increasing energy
  • Strengthening bones
  • Strengthening muscles
  • Relieving pain

Continued Education: Become a Fibromyalgia Fitness Specialist

Some of your clients may suffer from fibromyalgia and you may be an important source for relief, providing them with a better quality of life through movement. This Fibromyalgia Fitness Specialist online course will educate on the fundamentals of Fibromyalgia and equip you with the skills to design and prescribe a proper exercise program for individuals with Fibromyalgia.

CarolAnn (M.S., CPT, CN) is a 25+year fitness industry veteran holding positions such as program director, studio owner, educator, presenter, and author.  She develops health/fitness curriculum for organizations such as FiTOUR, Hydracize, MedFit Network, and PT Global.  Along with producing and starring in several fitness videos, she is an expert contributor for publications such as Livestrong, PFP, and New Tampa Style Magazine. She serves on the Health Advisory Board for MedFit Network.  She is now spreading the gospel of health and fitness targeting churches with Chiseled Faith®.  She has been selected to be a 2019-2021 National Fitness Hall of Fame Fitness Superstar.  You can find her work at CarolAnn.Fitness and ChiseledFaith.com.

feet-under-blanket

Evolution of the Foot: How the Senses Shape the Foot

/17 March 2023/ All MFN blog/

Everyone has had flat feet, and probably will again – and that’s normal!

While working in a biomechanics lab, part of my job was to read nearly 500 papers on childhood foot development. In doing so, I learned something extraordinary: we all had flat feet at one time and as we get older, we likely will again. This makes so much sense if you see the foot as a sensory organ and not just a mechanical part of the human machine.

Fat Flat Feet

Most babies have cute, pudgy, fat, flat feet!  As the child grows, the foot develops and an arch becomes more and more evident, keeping pace with the child’s physical abilities. Evolutionarily this makes sense.  Before birth we are water dwellers and do not need a well-developed vestibular system.

Only a few months after birth babies begin learning to roll, then crawl, eventually sit upright, and then “find their feet”. They begin to stand and squat and the vestibular system starts to adapt to gravity. Babies’ fat flat feet give them a broad surface to sense the effects of gravity, which allows the vestibular system to orient and develop.

As balance improves, the foot becomes stronger and the arch develops.  The effect is a decrease in the amount of sensory surface area dedicated to gravity, making baby less structurally stable but providing a biomechanical environment for increased speed and agility.  However, now the individual must rely on a very well developed and active vestibular system, supported by the mobile proprioceptive system of the foot joints.

The twilight of the arch

Understanding how and why the arch develops should then clarify the changes we experience as we grow older. The vestibular system slowly becomes less active and balance becomes more difficult. This leads to a natural decline of arch height as an attempt to increase proprioceptive input, like we needed when we were babies.

Gait tells us so much

The reality is, gait assessment is a window into your clients’ nervous system and, utilized properly, it informs how we help our clients improve, at every stage. Now that you know how the arches and vestibular system relate, help your clients rediscover their feet!

Dr. Grove Higgins is a chiropractor, rehabilitationist, soft tissue injury expert, researcher, anatomy instructor, biomechanist, human performance expert, speaker, and corporate health consultant. In 2015, Dr. Higgins cofounded Neuroathlete with Coach Patrick Marques (LTC, US Army Ret.) and Peter Hoversten. Neuroathlete’s goal is to more broadly deliver neurological training to a global audience.

Interesting studies and articles:

Does My Kid Need Arch Support: March 2020: Blog. (n.d.). Retrieved from https://www.vivobarefoot.com/nz/blog/march-2020/does-my-kid-need-arch-support

Gray, H., Carter, H. V., Pick, P. T., Holden, L., & Keen, W. W. (1887). Anatomy, descriptive and surgical / the drawings by H.V. Carter with additional drawings in later editions edited by T. Pickering Pick ; to which is added Landmarks, medical and surgical by Luther Holden with additions by William W. Keen. Philadelphia: Lea Brothers &.

Li, F., Harmer, P., Wilson, N. L., & Fisher, K. J. (2003). Health Benefits of Cobblestone-Mat Walking: Preliminary Findings. Journal of Aging and Physical Activity, 11(4), 487-501. doi:10.1123/japa.11.4.487

Rock Walking for Healthful & Graceful Aging. (2018, December 13). Retrieved from https://www.integrativehealthcare.org/mt/walking-on-rocks-benefits/

Tubbs, R. S., Mortazavi, M. M., Loukas, M., Dantoni, A. V., Shoja, M. M., & Cohen-Gadol, A. A. (2011). Cruveilhier plexus: An anatomical study and a potential cause of failed treatments for occipital neuralgia and muscular and facet denervation procedures. Journal of Neurosurgery, 115(5), 929-933. doi:10.3171/2011.5.jns102058