Friday 28 October 2011

Killer heels

High heels, I'm sure we can agree they can look pretty good -




But ladies, you have to ask yourself, are they worth the potential risks to your health?

I’m serious, they are called killer heels for a reason! Well, ok “killer” may be going a little far (unless you topple over and have a nasty fall!) but the risks to your joints, is very much real.

The position your feet are put into when wearing this type of shoe is pretty extreme, and, even if your heel is a relatively modest 2 inches, the stresses put on your joints can be debilitating.

So, lets start at the base and work our way up, looking at how your body must adapt when wearing this type of footwear.

Foot – The foot is placed into a toes down position, (plantar flexion), which increases the pressure on the sole of the foot. This type of increased pressure, as much as 75% at a 3¼ inch heel, can lead to deformities such as hammer toes and bunions. This position also increases the outward turn of the foot, supination, which strains the Achilles tendon as it no longer pulls in its optimal line.

Ankle – In a permanent state of plantar flexion, which limits the ability of the ankle to powerfully push of on each step. The position also may cause a shortening of the Achilles tendon causing an increase in the tension of the Achilles where it attaches on the heel bone.

Lower leg – Shortening of the calf muscle, study shows no decrease in volume but a shortening of the muscle fibres by up 13%, and a corresponding thickening and stiffening of the Achilles tendon to allow the calf muscle to operate “normally.”

Knee – Osteoarthritis of the knee is 2 times as common amongst women than men, there is some evidence that high heels may be the cause. In high heels, the knee is continually in a state of flexion, i.e. always bent, the shin bone is also put into an internally rotated position, the combination of these factors puts a compressive force onto the medial area of the knee, a common site for the development of osteoarthritis.

Hip – The position that wearing high heels would put you in, limits the drive from your feet when walking, therefore other muscle have to compensate. Most of this compensation comes from the  hip flexor, the group of muscle at the upper front portion of the thigh. This in turn leads to chronic overuse and  shortening of the muscles.

Lumbar spine – The spine has a natural curve to it which acts as a shock absorber, taking the stresses of walking and dissipating them to safe your vertebrae. Elevating the heel reduces the lumbar curve because your body leans forward and to compensate and keep your body in alignment flattens the lower back and tilts the head back.

So, ask yourself, is it truly worth it? All the above mentioned potential problems just to give the temporary illusion of an extra 2 or 3 inches in height?

Not really worth it, is it?

*Actual image of a womans feet after a lifetime of high heel wearing...







Friday 14 October 2011

The Linkz 14th October 2011

Hi all, its Friday, so its Linkz time, the best of the blogs/ articles I've read this week. Share and enjoy!


First off, Bret Contreras shares a free article, and 2 new glute exercises.

Tony Gentilcore follows up with a post on indicator sets.

Nick Tumminello shares his top 5 go to exercises.

Charlotte Ord with an interesting post on Leptin.

Zach Moore on Post activation Potential. P.A.P. to you and me!

Rachel Cosgrove asks "How easy do you give up"? Well? how easy do you give up?

Harold Gibbons shares an awesome recipe for a nutrient packed pumpkin smoothie. Tried it, loved it!

John Berardi has been experimenting with Intermittent Fasting. (I'm still getting through this one, but its an excellent resource so far!)

Eric Oetter guest posts on Eric Cresseys blog on Integrating functional back line. Interesting stuff.

Jim Smith on Livestrong, with a 4 week plan to a stronger body.

Marianne Kane with a great post on how women should be training. Awesome.

Allen Hedrick on T-Nation with some great dumbbell variations on olympic lifts,

Thats your lot! Go read, learn and enjoy.

Stay healthy.

Friday 7 October 2011

The Linkz - 7th October 2011

Hi all,


Hope all is well out there! I'm back to the new and soon to be much more regular day for the Linkz, after trip down to visit family last week, I'm back on track.


I've got my plan for the remainder of the month, and busy revising the plan for the rest of 2011! Adapt or die, right?

Speaking of which that leads us to our first article...

Tony Gentilcore on adapting to new ideas, and moving forward with your programming.

Harold Gibbons on buns vs guns...

Bret Contreras talks sitting back to safe your spine, listen to the man, he knows what he is talking about!

Nick Tumminello shows you a great single leg complex

Ben Bruno is also a smart dude, as well as freakishly strong. He also knows about back friendly leg training.

Tony G back with a few of his favourite things, needless to say deadlifts get some love!

Short on time? Jeremy Frisch may have the answer.

Charles Gardner has a great shoulder warmup on EliteFTS

I had to re-post this recipe from Jen Comas, love it!

Plus she is wicked strong,

2 looks at a day in the life of the Beautiful Badass, Nia Shanks, Training and Nutrition.

Enjoy, and stay healthy.

Sunday 2 October 2011

The Linkz 2nd October 2011

Hi all,

Its been a great week, we were down near Cambridge visiting my sister and her family. Had an awesome time with my nephew who is almost 2 and becoming a real character!
Anyway, I didn't have a lot of time for reading, but thats not to say I didnt get any done, as it turns out 2 year olds don't tend to sleep late!



First off, Zach Moore has a great post on using mixed grips

Over at Alwyn Cosgroves' site, he looks at diet vs exercise for fat loss.

I really enjoy Bret Contreras posts, super smart and easy to read too, Here is the RKC plank.

Great post from Martin Berkhan on a major problem in so many gyms these days...

A great 3 part (and counting?) series from Tony Gentilcore, Mistakes skinny guys make part 1, part 2 and part 3.

Jason Ferruggia shares some great tips from the Iron Guru himself, Vince Gironda

Some reading suggestions from Nick Grantham.

Interesting article by James Heathers on T-Nation on muscle dysmorphia

Thats your lot for this week, read, learn, enjoy.

Stay healthy.