The Best Way to Prevent Painful Shin Splints Before they Start (Hint: It Could be Your Running Form)

Shin splints oftentimes sideline even many seasoned runners and can be among the most nagging of running injuries.  Also, medically-classified as “tibial stress syndrome”, an athlete’s running form is one key mechanics indicator to predict their susceptibility to acquiring shin splints.  When they occur, shin splints may target the limb’s “interior” region; the front part just below the knee.  Or, the pain may be “posterior” in nature, causing discomfort along the leg’s inside edge.

4 Easy Ways to Remember To Sit Up Straight

Working the nine to five, many of us spend the majority of the day trapped behind a desk and staring at a computer. That’s about forty hours a week sitting, and without the proper posture, it can cause major back pain. Problem is, between meetings, deadlines, and endless emails, sitting up straight isn’t the first thing on many of our minds during the workday. These four tips will help you remember to readjust and realign your spine, so when it’s finally time to go home your back and neck won’t be aching.

Lumo Run Data Announcement

We’re proud to announce that research done by our resident data scientist, Dr. Derek Chang, has shown that Lumo Run does indeed help users run faster and farther. Using data our Lumo Run data over the past 8 months, we’ve found:

  • 97% of users improved their running form within their first three runs
  • 82% of men and 76% of women improve in the distance and/or pace.

 

 

Forbes announced this news this morning in Hack Your Fitness: Lumo Run Helps Improve Your Running Form And Push Harder.

Contributor Anthony Karcz says, “But what about all this new data – do you really need yet another app to keep track of your workouts? Lumo Bodytech is working on that, partnering with other run and fitness platforms. Their goal, ultimately, is to “be where the runners are; to help everyone move better and prevent injuries.”

“I appreciated that the app added cadence to my half-mile updates without any input from me. With my goal in mind, combined with the active coaching from the Lumo Run app, I felt much more engaged in improving my form.”

“Which is exactly the goal that CEO Monisha Perkash and Product Lead Rebecca Shultz (who holds a Ph.D in Clinical Biomechanics) had in mind when launching the Lumo Run. ‘Since it launched eight months ago,’ Monisha told me when we chatted, ‘the data shows that Lumo Run is validating its run promise, helping thousands of runners improve their form, distance, and pace.'”

 

Lumo Run works with an iOS app to provide real-time coaching on your running form

Lumo Run coaches on five lab-grade biomechanics metrics: cadence, bounce, braking, pelvic drop, and rotation.

 

Proper running form is critical, as it minimizes wasted energy and the risk of injury. Lumo Run measures and coaches on five lab-grade metrics, including cadence, bounce, braking, pelvic rotation and pelvic drop. When these metrics are poor, the body experiences biomechanical inefficiencies, often leading to injury. Researchers have found that running with correct biomechanical form lessens the risk of running related injuries.

For example, according to a study done by the University of Wisconsin-Madison, an increase in cadence can significantly reduce the likelihood of knee pain and iliotibial band syndrome. In a separate study, researchers found that gait retraining, while using visual cues, decreased knee pain in their participants.

 

Real-time Audio Coaching - Feedback on your form through your headphones as you run.

Real-time Audio Coaching – Feedback on your form through your headphones as you run.

 

“Our study is proof of Lumo Run’s value because the data demonstrates that Lumo’s personalized coaching truly helps runners improve their health and performance. This goes a long way in earning the confidence of individuals, as well as our OEM partners,” said Monisha Perkash, co-founder and CEO of Lumo Bodytech.

Mark Allen, six-time IRONMAN World Champion and Lumo Run user said, “Lumo Run is a great device for helping you develop your running style so that you’re more efficient and less prone to injuries. You’re going to become faster through the way that you move and I love that concept!”

 

Mark Allen, six-time IRONMAN World Champion and Lumo Run user

 

About Lumo Bodytech:

Lumo Bodytech is a motion science company that combines sensor data and advanced algorithms to optimize human movement for better health, performance, and injury prevention. Current Lumo Bodytech products include the Lumo Lift posture coach as well as the Lumo Run smart running sensor.  They are built on the Lumo MotionScience™Platform which is also available to B2B partners to co-brand or build entirely new products.  Lumo’s solutions measure and analyze detailed motions of the human body and provide real-time, personalized, actionable feedback.

Lumo Bodytech is privately-held and headquartered in Mountain View, CA. Information on Lumo Bodytech and their consumer products is available at www.lumobodytech.com and select retailers.  Information for partners interested in incorporating Lumo technology into their products is available at http://www.lumobodytech.com/platform.

 

Best Stretches to Relieve Tight Shoulders

Tightness in the shoulders is often an underlying cause of a myriad of problems including neck pain, mid-upper back pain, and tension headaches. Individuals who spend a significant amount of time at a desk or working at a computer are especially susceptible to carrying tension in the shoulders. Below are five of the best stretches to relieve tight shoulders.

ITB Syndrome getting in the way of your running? Try these stretches and exercises today

Iliotibial band syndrome is common injury that occurs in individuals who are very physically active. This is a stress injury that occurs as a result of inflammation and irritation of the iliotibial tendon that rubs against the femoral condyle. Damage to this tendon will cause increased tension while running, biking, or intensive activities.

As the knee undergoes repetitive flexion and extension, inflammation and irritation occurs because of a lack of flexibility of the iliotibial band itself. In fact, this is a condition that is persistent and causes pain on the side of the knee. According to an article written by Razib Khaund of the Brown University School of Medicine, “treatment for iliotibial band syndrome requires activity modification, massage and stretching and strengthening the affected limb.” (Khaund)

Five Stretches to Prevent and Relieve Lower Back Pain

Lower back pain is one of the most common ailments that affect approximately 31 million Americans per year. Surprisingly, it is one of the leading causes of disability and affects up to 80% of individuals at one point or another. (Castillo) There are many causes for lower back pain as the lower back is comprised of muscles, nerves, bones, joints and ligaments. This pain is often different for each individual and may depend on the individual’s history and type and severity of pain experienced. Pain may be experienced by an individual directly after certain activities, after an injury, or as a result of a chronic condition. Since the bottom of the spine supports a lot of the body’s weight, damage or disruption to this area can cause pain in other parts of the body.

Announcing Strava Integration

Integrate with your Strava account so you can sync your GPS data to your Lumo Run account. Run with your GPS watch and your Lumo Run sensor, sync the GPS data with Strava, and your data will automatically be uploaded to your Lumo Run account. We love this feature because you can now get your pace, distance, and route data into Lumo Run while leaving your phone at home.

Here’s how to use this feature:

STEP 1
GO TO SETTINGS > CONNECT SERVICES > STRAVA

In the Account section of your Settings, you will see “Connect Services”. Click on this to see the Strava connect button. Click on the “+” to connect with Strava.

STEP 2
AUTHORIZE YOUR ACCOUNTS TO LINK

Follow the instructions to link your accounts. Click on the “Connect with Strava” button. You will need to enter your Strava username and password, then just authorize Lumo Run to access your data from Strava.

Essential Exercises and Stretches for Weak Hip Flexors

The hip flexors are a particular group of muscles that are vital to the physical functionality of every individual, from the finest athlete to ordinary folks. They comprise primarily of the iliacus and psoas major muscles that connect the femur (or thigh bone) to the pelvis, and serves to flex the thigh and trunk. Essentially, the hip flexors aid in hip flexion. The hip flexors can perform two different movements: “When the pelvis is in a stationary position, a contraction of the hip flexors will pull the femur upward, whereas, if the femur is stationary, a contraction of the hip flexors will tilt the pelvis forward and the butt back” (Biss, 2016). Hip flexors typically get little attention with regards to strength and conditioning. They are either forgotten or neglected, which can become troublesome. Simple everyday routine such as sitting at your work desk can weaken your hip flexors because the seated position tends to shorten those muscles. Not only do tight hip flexors disrupt good posture and typically cause lower back pain, but in a weakened state, they increase the risk of developing foot, ankle, and knee injuries, especially in runners (Niemuth et al. 2005).

The good news is that, it is not too late to strengthen your hip flexors and restore optimal muscle balance, which is sure to prevent injuries and get you stronger. Here are some steps that you can take to either stretch or strengthen your hip flexors:

Stiff Wrists? Take a break from typing and try these stretches

In this age of booming technology, many of us spend the majority of the day trapped behind a computer. That means, on average, we spend 40 hours a week typing on a keyboard or moving a mouse. When you add it all up, that’s a lot of strain on your wrists and the muscles and tendons that help make them work. Let’s take a closer look at what’s really going on and what you can do to fight the pain.

The Causes of Your Stress and Strain

If you’ve recently started experiencing pain in the wrists, you could be feeling the effects of carpal tunnel which is a common and painful condition that affects millions of people each year.[1]  If your job requires you to do a repetitive motion, like typing, you’re also at a higher risk for wrist stiffness and pain.[3] But Carpal Tunnel syndrome isn’t the only cause of wrist and hand pain. The source of the pain can range from weak joints to strains to tennis elbow, so it’s important to get diagnosed by a medical professional.[4] But not to worry! Surgery isn’t the first thing your doctor will recommend. You’ll most likely start with some daily exercises to help strengthen and heal your stiff wrists.[5] These exercises will help increase the range-of-motion of your joint, lengthen muscles and tendons, and help to strengthen your overall mobility.[6]

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