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For example, can I tape my Achilles while also taping for plantar fasciitis?
"The simple answer to this question is, yes, it is perfectly fine to apply multiple applications in most situations. In fact, in the clinic it is fairly rare that I use a single application technique in isolation. For example, with an acute lateral ankle sprain I may use a lymphatic assisting application to decrease swelling that uses no stretch on the tape while also using a lateral ankle technique which places moderate stretch on the tape in order to provide improved feedback and stability over the injured area. In this example, two very different techniques are utilized to achieve separate goals for the same injury.
What if I apply the tape incorrectly? Can I hurt myself if it is not the right application?
No. Typically we look for "best methods" in taping. If we tape appropriately, then the chance of injury is almost zero. -- Joe McCaleb, Licensed Physical Therapist, Colorado Springs, CO
American employees spend roughly a third of their time at work, and many jobs - particularly in offices - are stationary. However, exercise is a vital and important aspect of a healthy lifestyle. So what do you do when you need to burn calories but are stuck in your cubicle? Consider the following.
Click the image for a full size version.
Click the image for a full size version.
First, is an updated version of our hip flexor video. KT Tape helps to relax and support the muscles that make up the hip flexor group so that the healing process can begin. Using KT Tape will help to increase circulation as well as send positive signals to the muscles affected. Additional treatment entails resting, icing, light stretching, and eventually balance and strength training.
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This video is an update for our ankle sprain application. This application can be used for a variety of ankle issues including ankle sprains, stretched ligaments, inflamed tendons, or general ankle weakness. The added support will give you the confidence and support during the rehabilitation phase of an injury as well as the stability and pain relief during activity.
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This application is a brand new one for turf toe. KT Tape helps to treat turf toe by providing therapeutic stability and support while maintaining a healthy range of motion. It may take up to 4 weeks for the condition to completely subside, but with KT Tape and the following guidelines, you will certainly reduce the amount of time necessary to return to normal activity levels. If symptoms do not subside at all within 12 hours, consider an X-ray to check for fractures.
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We have many more new applications to come so check back tomorrow for more. For a full list of new applications see check here. Leave a comment and let us know what you think? Thx!
KT Tapes video and printed instructions are getting a serious upgrade soon. After months of work we are headed back to the studio to film 50 new instructional videos. It will take a 20 person crew 4- 10 hour days to complete the project but we think its worth it and we hope you like them. The new videos will be a mix of new applications as well as upgrades to current ones. You can receive a notification when the video's are available by signing up HERE.
Here is a list of the new apps that we are filming this weekend:
Upgrades to current apps:
If youve been getting good results with our current applications then you will love the new upgraded versions. Here's a list of the current apps that are getting upgraded.
For most people, the first thing theyll notice is that the new videos only show us using I-Strips.That was intentional.
Why we like I-Strips:
Just one more change worth mentioning. Since you dont always have a friend around to tape you up when you need it, we decided to have the models apply tape to themselves in about ½ of the new videos. We think this will make it much easier for people that are self taping.
Well post more updates in the near future. If youd like to request an applications' leave a comment below and well add it to the list.
The marathon is a tough nut to crack. Twenty-six miles is a long way to run, let alone to race for time. Few runners master the distance on their first try. Most of us need to gain experience with the runners ultimate challenge before we are ready to run the best marathon we are capable of. But thats what makes the marathon so intriguing. Your first marathon puts a stake in the ground. You come away from it knowing you could do better, so you take what you learn and apply it to the pursuit of a new PR in the second and so on.
Individual runners make different mistakes, or are limited by different factors, in their first marathons. Some dont train hard enough. Others make nutritional errors. Still other dont do all they could to arrive at the start line healthy. Nevertheless, there are some very common training-based limiters to performance in first marathons. These limiters can be flipped around to become training-based opportunities to improve in subsequent marathons.
Are you running a marathon this fall? If so, let it be more than just another marathonmake it a better marathon by incorporating these three simple changes into your training.
Do a second weekly longer run.
Marathon training for many runners is all about the long run. Done once a week, usually on Saturday or Sunday, the long run, which becomes progressively longer from week to week, is held responsible for yielding the majority of the fitness gains a marathoner needs to achieve his or her goals on race day. The other runs in the week provide a foundation that enables the runner to tackle those long runs.
Theres only so much a long run can do to improve your fitness, however. Elite marathon runners typically dont run any farther in their long runs than everyday marathoners do. The difference is that the elites run a lot more than the rest of us throughout the week.
Studies have shown that weekly mileage is a better predictor of marathon performance than the distance of the longest training run. In other words, given equal ability, a runner who runs 45 miles a week with a longest run of 18 miles will probably run a faster marathon than one who runs 35 miles a week with a longest run of 22 miles.
To increase your weekly mileage, and thereby improve your marathon performance in a manageable way, try doing a moderately long run each week in addition to your long run. For example, see Active.com
Run more hills.
Running uphill is a great way to build specific strength and aerobic capacity in marathon training. Another virtue of running uphill is that it allows you to attain intensities similar to running fast on flat ground without the pounding that comes with doing so. Many runners try to avoid running uphill, precisely because it is harder than running on flat ground, and especially if they are training for a marathon on a flat course. But if you want to run a better marathon, you need to do some hard running, and going uphill may serve you better than running intervals at the track, which arent any easier.
There are various ways to incorporate hill running into your training. I recommend that you do some of your long runs on relatively hilly courses. This will toughen up your legs more than a run of equal distance of flat terrain. In addition, run a set of uphill intervals once every 10 to 14 days. Start with shorter intervalsfor example, 8 x 30 secondsat a very high intensity. Gradually increase the durationup to 5 x 3 minutesand lower the intensity of these intervals as your marathon draws closer.
When runners fail to achieve their goals in marathons, the last 5 miles are usually to blame. Most runners have little trouble maintaining a reasonable marathon goal pace for the first 21 miles, but then they slow down inexorably in the last few. To prevent this from happening to you in your next marathon, include some fast finishes in your long runs.
Instead of running the full 15 or 18 or 20 miles at a steady, moderate, pace, run all but the last 1 to 3 miles at that pace and then increase your tempo to the end. Challenging yourself to run faster when youre already fatigued will stimulate physiological and mental adaptations that will enable you to avoid slowing down in the last miles of your next marathon.
Here are the basic steps from Calli Coslett for ensuring your heart rate is in the healthy performance range while you exercise- from Livestrong.com:
Periodically checking your heart rate during exercise is a good way for you to monitor the intensity of your workouts and keep track of your progress as you increase your physical fitness level. Staying within 50 to 85 percent of your maximum heart rate allows you to experience the benefits of exercise without tiring yourself too quickly, explains the American Heart Association. Monitoring your resting heart rate can help you assess your overall fitness level and help you adjust your routine to meet your goals.
Calculate your maximum heart rate by subtracting your age from 220. This calculation gives you your average maximum heart rate in beats per minute.
Multiply your maximum heart rate by .5 to determine the bottom of your target heart rate zone.
Multiply your maximum heart rate by .85 to determine the top of your target heart rate zone.
Start a fitness program by working out aiming for the lower part of your target heart rate zone for the first few weeks, recommends the American Heart Association.
Build up to a higher heart rate over the next six months, aiming for 75 percent of your maximum heart rate by the end of the six-month period. To determine 75 percent of your maximum heart rate, multiply your maximum heart rate by .75.
Work up to 85 percent, or the upper limit, of your target heart rate zone after six months or more of regular exercise if you wish. However, you do not have to exercise at the top of your target heart rate zone to get the benefits of physical activity.
Place two finger over your carotid artery on either side of your neck until you feel your pulse. Count how many times your heart beats in 10 seconds and multiply the number by six to determine your beats per minute while exercising.
Check your resting heart rate at the beginning of your fitness program and once every two weeks as you go through your program. Most people have a resting heart rate of between 60 and 80 beats per minute, according to the American Heart Association. As your fitness level increases, your resting heart rate should drop...
For more information and to read the entire article, visit Livestrong.com.
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