Choosing the best running shoes can seem like a tough process.

For me there are 3 main factors to consider:

1. Your weight
2. How far you will be running
3. Foot bio-mechanics

1.Your weight.

Your weight is an important consideration since it will determine how rigid a shoe you want and what type of absorption material or cushioning you may need.

A firm heel with good shock absorption is advisable if you weigh more than 150 pounds (women) or 190 pounds (men).

2. How far will you run.

A running shoe on the higher end with better quality material would be my first choice since you do not want the cushioning to break down to fast. This is asking for running injuries such as plantar fasciitis or knee pain.

3. Foot bio-mechanics

Do you have a flat, neutral or high arch.

Dr. Scholls have an arch evaluation tool that I saw at Walmart the other day. They use it to determine the insoles that would fit you best but useful to evaluate your foot bio-mechanics.

An imprint in the sand can also tell you.

Here is an image to give you a better understanding.

Foot 1 – flat arch
Foot 2 – neutral arch
Foot 3 – high arch

If you over pronate (flat feet) then motion control running shoes can benefit you, this avoids strain on the plantar fascia.

Choosing the correct shoe is trial and error. You have to go through a few manufacturers to determine the feel and style you want.

Good luck on your choice ad speak to you soon.

Peter

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The value of the Single Leg Balance Test:

- Reveals if you have flexibility issues in your joint and muscles.

- Reveals a lack of motor control and core stability

If you failed the test do not despair.

You need to assess your flexibility next, make a list of tight areas in your body that needs to be addressed and second, start low level core stability workouts and progress to more advanced.

Have fun and be careful!

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So to recap why you get knee pain:

1. Weak hip stabilizer – gluteus medius
2. Tight Hip Flexors – ilioposoas, adductors, quads, itb

Aim to remedy these 2 areas and you are on the right path to beating your knee pain.

Want to find out if you have weak hip stabilizer strength?

Do this on both sides to compare.

The side on which it is the hardest to hold is probably the side to focus on.

Single leg balance, try and hold for 10-20 seconds.

You can do this position as an exercise once you have determined the weaker side and progress to maybe balancing on a towel or object under your foot to make it harder and more challenging.

Have fun with it and keep safety in mind

Peter

Low Back Pain exercises can help, but before you attempt any low back pain exercise program please, please take note of the following.

Always:

1. Be specific on your choice of exercise, what are you aiming to do, generic exercises can cause more bad patterns to occur and harm you.

If you have tight hip muscles and abdominals performing sit ups, pelvic tilts can increase your pain for example.

2. Joint balance is paramount, we have some great joint balance routines we share in our back pain secrets program, but a simple seated ball squeeze would do (there is more though).

To perform the seated ball squeeze, make sure you find a chair where you can sit on that allows your hips and knees to be at a 90 degree angle.

Squeeze the ball between your knees for 2 sets of 20 reps.

If you do not align your joints prior to strength exercises you will cause more harm.

I cannot emphasize enough that most chronic low back pain problems stem from muscle imbalance and that addressing this is the start to becoming pain free.

Thanks and leave any comments, will be happy to help in any way I can.

Peter

If there was one of the missing elements self-proclaimed experts share about how to end plantar fasciitis it would be what we cover in this video:

Hip Stability.

Poor core and hip stability affect your joints and cause abnormal compensation including ITB, Plantar Fasciitis, Runners knee and achilles tendonitis.

Hope you benefit from this video, cheers.

Peter

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The static back was brought to me by the Egoscue method. It has worked for me and countless other chronic back pain sufferers.

This exercise though is the first step which is to release very tight hip flexors.

Lumbar and hip stabilization is the second ingredient to beating chronic low back pain.

You can also learn more about this from our Chronic Low Back Pain home relief program.

Thanks and as always comment if you have questions, thanks

Peter

Click here for a free report on how to stretch and release a tight iliopsoas, one of the major reasons for lower back pain, sciatica, herniated discs hip pain.

Use this to determine:

1. Possible loss of range of motion internally

2. Muscle imbalance

3. Rotator cuff impingement syndrome

Normal range is the ability to reach behind your back and get as close as possible to your shoulder blade inferior(bottom) tip.

Please consult with your doctor first before attempting since is quite an intense stretch.

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Instructions for performing test:

1. Stand against wall with feet hip width 1-2 inches away from wall.

2. Stand in your best posture.

3. Have partner take picture from your side.

4. Review picture.

Findings:

1. Is your head touching the wall?
2. Is your ear over your shoulder in straight line?
3. Does your shoulder, hip and knee connect in straight line?

If any of these findings per instruction in the video is off, you have some
muscle imbalance that needs to be addressed.

Have fun evaluating your posture

All the best

Peter

FREE PDF REPORT – click here to download.

Here are a list of the best compound exercises that burn fat fast and makes
you healthier in the process Make sure you download the report, it
has pictures and more tips! Feel free to share if you think it may benefit
anyone else.

* Squats
* Lunges
* Kettle bell Swings
* Bent Over Rows
* Shoulder Press
* Push Ups
* Jumping Rope

Here is how to “kick it up a notch” for even faster results:

-Do just 2 exercises per day
-Add 5 – 10 minute walk, bike, rune before or after
-Start at higher reps and work your way down
-Add 1 or 2 more sets
-Choose exercises from the list
-Get a buddy
-Drink more water
-Do 2 or more per day
-Improve your diet

As always, clear with your doctor or health care professional first before attempting!