The Care and Prevention of Injuries: In a Nutshell

The Care and Prevention of Injuries

It is my passion as a Health and Fitness Professional to help athletes, dancers, and fitness enthusiasts attain and maintain healthy, balanced and functional bodies. An appropriate warm up prior to activity, a fitness routine that includes the care and conditioning of the feet, cross training done with consideration to specific goals, and adequate rest and recovery, are the basic ingredients to help my clients care for and prevent injuries.

This concludes the paper I had written for the Saint Mary's LEAP100 PPA Class Kinesiology Challenge. I had broken the paper down and posted it as a 4 part series over the last few weeks.

To read each of the 4 parts, you can find the links at the bottom of this post.

Thanks so much for taking the time to read these and I welcome any comments, suggestions, and questions.

Wishing y'all a Happy and Healthy Day!

Written by:

Melissa Adylia Calasanz

Melissa Adylia Gutierrez

of

Controlled Burn Fitness

and

Pedal Precision Indoor Cycling Classes

for

Saint Mary's LEAP100 PPA Class Kinesiology Challenge

Read

PART 1: Warm-Ups Prior to Activity

PART 2: Care and Conditioning of the Feet

PART 3: Cross Training

PART 4: Rest and Recovery

The Care and Prevention of Injuries Part 4: Rest and Recovery

Rest and Recovery

This is Part 4 of a 4 part series

I have worked in the Health, Fitness, and Dance Industry for over 20 years.

My education and experience has given me the knowledge to understand how Rest and Recovery can impact the care and prevention of injuries



To maximize one’s physical potential, rest and recovery is as important to the equation as the workout. Dedicating enough time to rest and recovery impacts the care and prevention of injuries before, during, and after any workout.

Rest is conducive to recovery. Many injuries can be prevented when more time is dedicated to adequately resting and recovering after a long or exceptionally high-intensity activity. When engaging in high intensity physical activity such as distance running, dancing, or weight lifting, small micro-tears occur in muscle fibers. It is helpful to rest in order for muscles to recover and rebuild. The recovery and rebuilding process not only minimizes the risk of injury, it helps to achieve improvements in performance by building stronger muscles.

Rest helps avoid fatigue. When one is fatigued while participating in fitness activities, it is easy to become careless, neglect technique, and basic safety protocol. Rest can include taking a day off from all physical activity, easing back on the intensity or duration of workouts, or ensuring that enough time is dedicated to a full night’s rest.

Written by:

Melissa Adylia Calasanz

Melissa Adylia Gutierrez
of
Controlled Burn Fitness
and
Pedal Precision Indoor Cycling Classes
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge
Read
PART 1: Warm-Ups Prior to Activity
PART 2: Care and Conditioning of the Feet
PART 3: Cross Training
 

Christmas Eve Morning Class and Class Schedlue for Dec. 19th-24th

December 19th-December 24th

 

MONDAY
6:00am
Controlled Burn Fitness Class
Follow link for class description and more information
Arrive early, fueled, focused, and remember that we do it with bare feet.
(Fullerton)

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TUESDAY
7:30pm
YOGA
Follow link for location
I will be subbing the evening yoga class at the Fullerton YMCA
2000 Youth Way
Fullerton, CA 92835
(Fullerton)

***************************************************************************

WEDNESDAY
6:00am
Pedal Precision Indoor Cycling Class
Follow link for class description and more information
(Fullerton)

***************************************************************************

THURSDAY
7:30pm
YOGA
Follow link for location
I will be subbing the evening yoga class at the Fullerton YMCA
2000 Youth Way
Fullerton, CA 92835
(Fullerton)

*****************************************************************************

FRIDAY
6:00am
Controlled Burn Fitness Class
Follow link for class description and more information
Arrive early, fueled, focused, and remember that we do it with bare feet.
(Fullerton)

****************************************************************************

SATURDAY (Christmas Eve Morning)
Controlled Burn Fitness Class in
Follow link for class description and more information
Arrive early, fueled, focused, and remember that we do it with bare feet.
(Glendale)

Wishing Y'all A Happy and Healthy Holiday Season!

-Melissa Adylia Calasanz

-Melissa Adylia Gutierrez

The Care and Prevention of Injuries Part 3: Cross Training

Cross Training

This is Part 3 of a 4 part series

I have worked in the Health, Fitness, and Dance Industry for over 20 years.

My education and experience has given me the knowledge to understand how

Cross Training can impact the care and prevention of injuries

I love this photo!
However, if one is a cyclist, this would NOT be an example of an optimal cross-training choice.
; )

The human body is designed to adapt, in order to survive

When an athlete, dancer, or fitness enthusiast is training to reach a specific goal, there is a point in the conditioning process where the body adapts to the demands placed on it. The adaptation is sometimes referred to as a plateau by fitness professionals; many fitness enthusiasts would call it a rut. Whether the adaptation occurred in cardiovascular training, muscular conditioning, or while trying to achieve a specific body weight, many fitness professionals will suggest cross training in order to avoid these plateaus.

Cross training includes the use of incorporating a variety of fitness modalities in order to avoid hitting a fitness plateau, avoid muscle imbalances, retain interest in physical activity, and to care for and prevent injury. It is important for athletes, dancers, and fitness enthusiasts to understand which activities, exercises, and modalities would be considered appropriate cross training in relation to their specific goals.

The term cross training is thrown around in fitness magazines, ads for gyms and fitness studios, encouraging people to “mix it up” and “try something new.” Cross training is often misunderstood by many fitness enthusiasts.

When athletes, dancers, and fitness participants begin to experience muscle imbalances, injuries, or are stuck in a performance rut, it is helpful to analyze their cross training routines. Many runners will list cycling and swimming as their preferred choice for cross-training, along with trail running and mountain biking. The activities are excellent for promoting an active lifestyle, but they are not ideal choices for cross training, because each activity focuses on the utilization of muscle groups required for forward motion.

In order for a cross training activity to be effective, it should work different muscle groups than the primary activity. It would be recommended that runners, in order to experience cross-training benefits, participate in an activity that required lateral motion such as tennis or lateral agility drills.

To care and prevent injury requires one to maintain a balanced body. A body that is as strong as it is flexible is less prone to injury. Cross-training can help maintain a muscularly balanced and functional body. If weight training for maximum hypertrophy is one’s primary focus, there is a risk of losing mobility because of overly tight muscles which can inhibit range of motion and put stress on joints, tendons, and ligaments. It would be beneficial to begin incorporating flexibility training, such as Yoga, or Pilates into a body building routine, as appropriate cross training, in order to maintain functional mobility, and to minimize the risk of injury.

When I was released from physical therapy after sustaining an injury due to a fall that split my femoral cartilage cap and crushed my knee cap, my physical therapist said “we need to figure out what kind of cross-training will actually challenge a dancer.” When asked what he meant, he explained that dancers have a heightened physical awareness, and a dancer’s body knows how to adapt to different planes of motion and transfers of weight more than any of the athletes he’s ever worked with. He asked me so many questions in order to find an appropriate form of cross training. He told me to ride a bike and start hiking. He explained that he wanted me to be challenged physically and intellectually in a way that is different than dance.

Years later, when I began helping athletes and dancers recover from injury; I contacted him to ask about how he chose different cross training activities for athletes. It was at that time he shared something very interesting; he told me, when suggesting activities for cross-training, to athletes and dancers who have sustained an injury, it’s important to choose activities that are far from what they hope to do again so they will not get discouraged. When I asked for clarification he said “If I told you to go to dance class and you couldn’t do a jump or turn the way you used to, would you have gone back to class?”

Cross training when done with consideration to specific goals is excellent for avoiding muscle imbalances, boredom, and fitness plateaus, and can be an effective way to care for, prevent, and recover from injuries.

It can be an uphill battle!
It cannot be considered efficient cross-training if one does not challenge themselves in all planes of motion when trying to improve their performance.

Written by:
Melissa Adylia Calasanz
Melissa Adylia Gutierrez
of
Controlled Burn Fitness
and
Pedal Precision Indoor Cycling Classes
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge

Read
PART 1: Warm-Ups Prior to Activity
PART 2: Care and Conditioning of the Feet
PART 3: Cross Training
PART 4: Rest and Recovery (coming soon)

The Care and Prevention of Injuries Part 2:

Care and Conditioning of the Feet

This is Part 2 of a 4 part series

I have worked in the Health, Fitness, and Dance Industry for over 20 years.
My education and experience has given me the knowledge to understand how the Care and Conditioning of the Feet can impact the care and prevention of injuries

My feet in my favorite pair of Teva sandals, after a 15 mile hike/trail run with over 8,000ft of elevation gain, from Prisoners Harbor to Scorpion Harbor on Santa Cruz Island. Channel Islands National Park. September 2011
Melissa Adylia Calasanz

Care and conditioning of the feet

Care and conditioning of the feet is an essential component in the care and prevention of injuries. My years as a dancer set the foundation for instilling in me the habit of effectively warming up and articulating my feet as part of my fitness routine. My years as a Fitness Professional working with runners has helped justify my view that dedicating a substantial amount of time to the care and conditioning of the feet is necessary for the care and prevention of injuries.

A dancer will spend a considerable amount of time, in the beginning of their barre routine/warm-up, doing slow and repetitive exercises such as plies, releves, and tendus. These exercises can be interpreted in the fitness world as exercises that require slow and controlled repetitive plantar flexion and extension. These exercises help warm up the intrinsic muscles of the feet while also utilizing extrinsic muscles for many of the movements.

During the barre routine/warm-up, the exercises will progress to more intricate and challenging movements such as dégagés, frappés, and échappés. These exercises begin to incorporate and rely on more of the extrinsic muscles of the feet and leg and aid in the preparation for more intense and ballistic movements that a dancer will endure throughout a ballet class or performance.

When I began working with runners, I was surprised by how terribly de-conditioned their feet were. Each injured runner I have worked with had little to no awareness of what their feet were doing at any given moment, and many of them complained about continually rolling or spraining ankles. I had taken it for granted that runners, who spent so much time of their feet, would take the time to care for and warm up their feet before hitting the road. Not one of the injured runners, who had come to me for the Runners Conditioning Workshops I teach, had ever done any exercises that focused mainly on their feet.

In an article titled Your Feet are Your Foundation which was published on the Sport Chalet Running and Fitness page of their community site, I wrote how “Our feet are as important to our physical well-being/functional fitness as a foundation is to a structure,” Which got a lot of runners talking about how they do and do not care for their feet. Many runners take their feet for granted. Most runners, if they experience any discomfort while running will purchase a new, expensive, and overly supportive shoe, and hope for the best. In the same article, I noted “A good contractor doesn’t fix the instability of a failing structure with some nice paint and a picket fence; the contractor will first address the foundation, check its integrity, and go from there.” No matter how much paint is used to cover up the problems of a failing structure, it will collapse sooner or later.

I require all of my clients to participate in our Personal Training and Runners Conditioning Sessions with bare feet. Many runners resist working with bare feet because they are of the mindset that they have to wear shoes for stability, and many had been relying on orthotics to alleviate pain from plantar fasciitis, shin splints, and other issues of the feet, knees, and hips. It is important to work with bare feet as a way to prevent injuries. When feet are bare, one is not only afforded the opportunity to see their feet and toes, they are granted the luxury of heightened sensation. One can feel more connected to the ground and experience the different tactile sensations such as temperature, texture, stability. Heightened sensation and awareness are excellent ways to prevent injury when one is relying upon their feet to convey information in regards to the terrain they travel.

While participating in my last Ultra Marathon, it was pouring rain. Many runners were running with bare feet, I was running in Teva Sandals. The barefoot runners and other sandal wearers, and I were having a blast navigating the slippery, rocky, and very steep trails. Many of the runners that wore rugged trail shoes were having a difficult time making their way down without slipping every few yards. The conversations amongst the runners at the finish line were enlightening. Runners who had worn rugged shoes were overheard saying things like “I wish I would have taken off my shoes so I could have felt the trail better…” whereas I and the other sandaled and barefoot runners were heard saying things like “I am so glad I didn’t wear shoes today…”

Exercises designed to strengthen and stretch feet, articulate toes and integrate the intrinsic and extrinsic muscles of their feet and legs are extremely helpful in caring for and conditioning feet in order to prevent injury. The exercises I use and teach to my clients are similar to the ones used for a ballet warm-ups, and are done in both parallel and turned out positions. Many of the exercises consist of slow pointing and flexing of the feet, and slow spreading and articulation of the toes, progressing to more intricate and dynamic exercises that require transfer of weight and forward motion, when appropriate. The exercises, when included in a runner’s warm up routine, help facilitate heightened proprioception, improved strength and mobility throughout the kinetic chain, and help with recovery from injuries along with avoiding further injury, all the while, warming their body up for a run.

The book, Born to Run by Christopher McDougall, has more runners embracing the idea of training with bare feet, not just in personal training sessions and warm ups, but getting outside and running with bare feet. The book discusses The Tarahumara Indians, who some consider to be the greatest distance runners in the world. They not only travel extreme distances of up to over a hundred miles at a time, over rugged terrain, they do their running in bare feet or in very crude handmade sandals. Many runners are not only embracing the idea of running with bare feet, thanks to this book, they are beginning to pay more attention to the care and conditioning of their feet.

The runners who have focused on strengthening their feet have discarded their overly supportive shoes for neutral, lightweight, or minimal running shoes. They continue to improve their performance in marathons, trail runs, and ultra marathons, and are continuing to run pain and injury free.

My frozen toes atop a pile of soaking wet and muddy clothes after running the Pacific Coast Trail Runs 18k in the pouring rain while wearing my favorite pair of Teva sandals and a pair of Asics running socks.
November 2011
-Melissa Adylia Calasanz
:)
 
 
 

Written by:

Melissa Adylia Calasanz

Melissa Adylia Gutierrez

of

Controlled Burn Fitness

and

Pedal Precision Indoor Cycling Classes

for

Saint Mary's LEAP100 PPA Class Kinesiology Challenge

 

Read
PART 1: Warm-Ups Prior to Activity
PART 3: Cross Training
PART 4: Rest and Recovery (coming soon)

Controlled Burn Fitness Class comes to The Pilates Body in Glendale on Saturday December 10th at 11:00am!

Controlled Burn Fitness Classes

come to

The Pilates Body in Glendale

each

Saturday

at

11:00am

Classes will be held each Saturday until February

Controlled Burn Fitness Classes
are the ultimate 1 hour Non-Impact, Core-Intensive, Full-Body-Conditioning experience designed to help each participant attain, and maintain a healthy, balanced and functional body.

Each class incorporates performance enhancing techniques used by some of the world’s greatest athletes, dancers, and fitness enthusiasts, to:
• Improve flexibility
• Challenge and integrate the core
• Improve muscular stability of feet, legs, and pelvis
• Learn to love Planks and build confidence in your upper body strength
• Relax and restore the body

Controlled Burn Fitness Classes are excellent for all fitness levels, from the first time fitness participant to the elite athlete.

Classes are done with Bare Feet
Let your tootsies breathe!
:)

Classes Begin on Time
Please arrive early.
It is essential to be present for the entire warm up to ensure you get the most out of each class.
No warm up =No class…because Melissa cares about your body, and so should you.

Please be kind to your fellow participants
Leave all perfume and other fragrances at home.
:)

Location

1460 Grandview Avenue, Glendale, CA 91202

818-265-9918

Pricing

FITNESS-ORIENTED DANCE CLASS

Intro Class $15.00

Single Session $ 18.00

Series of Ten 150.00

Packages can be used for all fitness-oriented dance classes

including

Bollywood with Debbie John!at 12pm

following the Controlled Burn Fitness Class

Wishing y'all a Happy and Healthy Day!

:)

 

The Care and Prevention of Injuries Part 1: Warm-Ups Prior to Activity

This is Part 1 of a 4 part series

I have worked in the Dance and Fitness industry for over 20 years.

My education and experience has given me the knowledge to understand how Warm-Ups Prior to Activity can impact the care and prevention of injuries.

Warm-Ups Prior to Activity

Whether it is an 18 year old professional dancer or athlete, with a perfectly conditioned body, a casual runner, Marathoner or Ultra Marathoner, or an over 40 year old male or female fitness enthusiast, warming-up prior to physical activity is a necessity.

Warm-ups prior to physical activity have a tremendous impact on the care and prevention of injuries. Warm ups are not only useful in raising body temperature which is helpful in preparing the body to endure more intense physical activity, warm-ups also provide the time to take inventory of how the body is feeling, and help nurture the mind and body connection, all of which help reduce the risk of injury.

The lack of consideration to raising the core body temperature prior to dynamic and ballistic movements found in dance, running, and many other athletic endeavors, can easily contribute to connective-tissue inflammatory problems. When the body is cold, the muscles and connective tissue lack elasticity.

Many dancers understand how a warm up that raises body temperature is essential in order to avoid injury. From the moment I began studying to be a dancer, my ballet teachers were always talking about how important it is for dancers to warm up, even before class started. When I began to work professionally, I became more aware of the importance of maintaining a disciplined warm up routine during rehearsals and prior to each show. Many dancers who did not have a warm up routine, were chronically injured, or in pain. These injuries became more evident during the winter months, since most rehearsal spaces and backstage areas are not heated. I attribute my lack of injury during my dance career to always maintaining a disciplined and considerate warm up routine before each show.

Many dancers want to conserve their energy prior to a show; however it is essential to find ways to raise body temperature, and prepare the body for intense activity, in order to avoid injury. There are many ways to warm up prior to intense activity such that is required in a two hour dance performance. My warm up routine consisted of several stages. I began my warm up by raising my core temperature with three to five minutes of continual, fast, diaphragmatic breathing through the nose, which is a basic Kundalini “Breath of Fire” exercise done while in a seated position. “Breath of Fire” is an excellent way to raise the heart rate, and increase blood flow throughout the body without having to exhaust any of the major muscle groups needed for a dance performance. I would progress to a slow and controlled ballet barre consisting of plies and tendues, followed by simple Pilates mat exercises and Horton Technique flat back and spinal articulations. These warm up techniques were beneficial because they were capable of raising my body temperature while conserving enough energy to endure two hours of intense dancing.

Our muscles are not unlike salt water taffy. If you take a piece of salt water taffy out of the fridge and try to pull it apart, it either doesn’t move or it crumbles. If you throw the piece of taffy on the ground with as much force as you can, it will shatter. However, if you hold the taffy in your hand and gently rub it, manipulate it and bring it up to a sufficient temperature, it will become more pliable, will stretch farther, and will stay in one piece.

My years of dance training and exploring different techniques led me to a career in the health and fitness industry specializing in injury prevention for runners. The most common chronic issues associated with running are plantar fasciitis, inflamed hip flexors, IT Band Syndrome, sacroiliitis, shin splints, patellar tendonitis. Many runners can also experience stress fractures of the feet, hips, and legs. When I began specializing in working with runners, there was one common factor between all of the injured runners that came to me. The runners who experienced such injuries did not warm up prior to their runs.

Runners that warm up prior to their runs, minimize the risk of injury. One of the easiest ways a runner can warm their body sport-specifically, is to walk. I encouraged runners to enjoy a 5 minute leisurely walk, where they take inventory of their feet, stride, posture, and breathing, and adjust where needed. If a runner is recovering from an injury, I encourage them to begin with a 5 minute leisurely walk as mentioned before, followed by 8-10 minutes of brisk walking, where they are encouraged to review the inventory list from the leisurely walk.

Many runners risk injury when they are at the peak of training. It is not always easy for a runner to maintain a body temperature sufficient for intense activity while waiting at the starting line for a race. Many marathons are held during fall and early spring where temperatures can be as low as thirty degrees at the starting line. I encourage my runners to implement many of the techniques I used while I was a dancer, warming up before a show. Runners have told me the most helpful technique they have taken from me to use before a race to keep them warm is the Kundalini “Breath of Fire” which can be done standing in a cramped corral.

It is possible for a runner, dancer, and anyone who participates in physical activity to reduce the risk of pain and injury when they have a warm up plan in place and use it.

Written by:
Melissa Adylia Calasanz
Melissa Adylia Gutierrez
of Controlled Burn Fitness
and
Pedal Precision Indoor Cycling Classes
for
Saint Mary's LEAP100 PPA Class Kinesiology Challenge

Read

PART 2: Care and Conditioning of the Feet
PART 3: Cross Training
PART 4: Rest and Recovery (coming soon)