Like medicine, exercise has its negative side effects. I know! Hard to believe that something we’re doing for our health has aspects that are physically detrimental, but, the fact remains that, just like pharmaceuticals, there’s a trade-off you have to deal with whether you like it or not.
Treadmills.
Walking is good. In fact, it might be the best thing you can do for your body. But walking is not walking is not walking. And, leaving all that walking aside, using a treadmill comes with some pretty un-cool happenings in the hips (too much flexion) and the butt (minimal use). Just like a space shuttle has to push down into the ground to go up, our body needs to push back in order to go forward. While logging miles on a treadmill may be convenient, the mechanics of walking (read: falling) this way often contribute to spine, hip, and knee problems. Because the belt moves backward, our feet meet little or no resistance when they push off. This requires us to lift our legs out in front of us (holy psoas, Batman!) and then fall forward. The hips, knees, and feet, unfortunately, then have to provide the cushioning for the crash landing.
Alternatives: Um, walking. But not on a treadmill. For a walking or running program with the most natural muscle usage and healthiest results, ditch the machinery, and find a nice local park, neighborhood, or mall to stroll in.
Bicycling.
Biking is a not only better than driving, it’s also faster than walking. But in case you missed it, sitting is a major contributing factor to disease — which has a lot to do with the continuous flexion of the knees and hips. Meaning, if you’re sitting all day, getting up to “exercise” on your bike still has a similar blood vessel geometry. Meaning, you haven’t moved your butt very far off a chair by moving it onto a bike seat.
The damage to the pelvic floor, discs in the spine, psoas, internal pressures and bone density come from necessary geometry to use bicycle seat, the pedals, and the handle bars. In order to not have any body damage, you’d have to stand up out of your seat, retrofit your bike replacing the circular motion of the pedals for some sort of propulsion mechanism that mimicked cross country skiing, while bringing your handle bars up and towards you until your spine could remain in neutral. Which, at that point, would mean you were essentially walking. So far the *best* way I’ve found to use your bike for long term mobility is walking next to it as you push it around. And that will slow you down.
Do you have to sell your bike? No. But if you’re having any of the issues above, swap out some of your riding time for walking time. Get to know the mechanisms of the psoas and how pedaling shortens them puppies up (click). Take a good hard look at big-time cyclists. Look past the tan, hairless skin. The bulging quad and calf muscles. The glistening beads of sweat rolling down their…
Oh. Wait. Sorry. What?
Look beyond the good stuff and instead look at the forward rolling shoulders. That camelesque thoracic spine. The chin, projected forward just so. Just so they don’t crash.
Then take a look at yourself. If your body is slowing turning into the shape of your bike (a la Le Triplets of Bellville aka The Best Movie Ever)
From The Triples of Belleville
it’s time to intervene and restore those calves, quads, hams, psoas, pelvis, and spine.
3. Sit-ups, crunches, and core exercises.
“The National Institute for Occupational Safety and Health (NIOSH) (1981) has set the action limit for low back compression at 3300 N; repetitive loading above this level is linked with higher injury rates in workers, yet this [load] is imposed on the spine with each repetition of the “sit-up”! – Stuart McGill, author of Low Back Disorders.
Is there anything wrong with doing a crunch or a sit-up every day? Not at all. This movement is very functional. Meaning, you should be able to curl yourself up off of the floor or lift your shoulders and head while lying down so you can see what kind of mischief your kids are getting into while you’re pseudo-napping because they don’t seem to need as much sleep as you do, especially during the night time, or the day for that matter.
Oh. Wait. Sorry. What?
The problem with repetitive core exercise arises when you are doing a ton of the same thing in a row, a ton of them in a row without a coordinated contraction in the pelvic floor, a ton of them after slouching your spine all day in what is, ironically, the same flexed position of a crunch, or a ton of them as your “core workout” for more than a month.
A core-strengthening program should incorporate multiple planes of core motion, dynamic as well as slow and controlled movement, and a good understanding of “how to tell if you’re doing it wrong or not.” Core training programs, you trainers and teachers out there, should begin with exercises that isolate (for the purpose of evaluating what one can or cannot control) but then quickly move on from that point. Once someone can do a crunch or roll up, continuing to do it looks more like a repetitive use injury in the making and less like a healthy activity. Remember the days (15 years ago) when every cardio-aerobics session ended with 200 crunches? We know a lot more now. Turns out, that’s how you hurt a spine, not help one.
Core strength alternatives: Get out of the classroom and take your body into the real world! If your movement sessions consist of exploring the same 10 sq.ft. of your mat in the same 1000 sq. ft of an exercise room, you’ll forever be bemoaning your core. Your core connects your right arm to the left. And the right arm to the left leg. And your shoulder to your toes. And your neck to your pelvis. Which means you’ve got to get moving in a much bigger way then you’ve been used to. The good news is, your core strength (and appearance) will rock.
And before you ask, “what about…”, here’s the short answer:
Running. More impact-related injury (bones, joints, pelvic floor) than walking. A lot which can be reduced through better alignment and strength in general. Suggestion: If you’re a die-hard runner, become a die-hard alignment junkie too, giving special attention to the strength in your feet and the tension in your trunk and legs.
Swimming and Water Exercise. Great way to move your whole body with ease for sore and stiff joints. Not a great way to maintain bone density or improve function strength-to-weight ratio. Lots of repetitive arm use while in internal rotation, which is this position
as opposed to anatomical neutral
See the “x” in my elbow pit? Look carefully. That “x” is over the biceps tendon and should always point forward to ensure you aren’t fraying down the tendons in your shoulder or impinging your shoulder joint. Swimming’s not so hot for the long-term function of your shoulder tissues (read: shoulder injury). Also interesting, research in thermoregulation and water exercise shows that swimmers tend to store more fat because of the cooling affect of full-body submersion. I find it interesting because when people are trying to start an exercise program and have more weight than strength, water exercise is usually prescribed. An interesting study would be to measure the long-term affects of body composition and water exercise. Anyone interested?
I could go on and on about various types of exercise, but the list is exhausting and the write-up is basically the same. Repetitive motions of a handful of joints in higher-than-natural intensities, with limited joint ranges of motion, for years and years amounts to injury. The benefits of moving are well known. What isn’t being taught clearly is this: exercise is not a replacement for movement — in the same way that eating one food every day or taking a supplement does not replace the biological benefit of a diet with variety. Am I trying to discourage you from moving? Quite the opposite. I am trying to encourage you to increase the size of your movement palate. Your body will last you a whole lot longer and be pain, injury, and disease free by using your tissues in a more natural way.
Exercise is for fun. Movement is a biological requirement. If you’re eating dessert, make sure you’ve had your dinner first!
Les Triplettes de Belleville is one of my favorite bicycle themed movies! That picture is me (well, kind of) and all my buddies back in the day when I was a bicycle messenger in London, UK: Good old days. If I had only known then how to stretch my calves properly, not to mention the mere existance of my psoas!
But, you love your psoas now…
Yeah, right after my TvA:)
Yup, GREAT movie! And, I don’t want to look like that!
You don’t! I’ve seen you. Although I’ve never seen you in a hat…
Great info as usual. I don’t remember a blog about elite athletes from different sports and their alignment (malalignment) issues. That would be interesting….
Hmmm, try to write more for the general mover, I guess. If you’re interested there is a lot of data on elite athletes and their long term body function (not great — lots of meds and surgeries) — a search on pubmed would give you some meat to chomp into…
One of your best posts, IMO. Thanks!
Thanks. Some are close-up — some are big picture. I like to have a range…
Great stuff bad always. But thee is a massive psychological benefit to exercise too, evidence that it helps depression and keeps everyone’s mind working better
As always! Damn autocorrect!
Yep — and all of those psychological benefits are found in movement also! You can have the psychological perks without the damage. Bonus!
OK, tell us about Surfing (besides the wipe outs)…
Love surfing. Same thing on the shoulders and I’ve worked with a few competitive surfers (my clinic is in Ventura) and the over-development of extensors in the spine decrease the mobility to the hips. No weight bearing, little activity over a period of “movement time”, but of course, that depends on how good you are (i.e. how much time you spend paddling vs. riding) as well as long-boarding vs. short boarding. Love the outdoor quality and meditative aspects that are available. Not a fan of the cursing and dirty looks when I show up with my 10′ Santa Cruz board and (very-needed) leash
You read my mind again. Great post!!
I thought Top Gun was the best movie , ever . Great post Katy , I hope all is well with the Squimm 3.
Top Gun is the best movie ever, you are right. I should have said that Triplets is the best CARTOON ever. Also, #1 in movies without Tom Cruise. Thanks for clarifying
Thanks for the very helpful article : ) So, overall, do you simply recommend a large variety of exercise and movement? How many hours per day is the minimum necessary for optimal health, would you say? Also – what do you think of Callanetics? I think it could be a really good exercise in combination with freestyle dance and walking outdoors on various types of terrain.. Thanks again + all the best : )
If you stroll through the archives, you’ll find that walking should make up the bulk of time, 3-5 miles a day with longer, 10 miles done monthly. Alignment/restoration should be done throughout the day. Minimizing sitting (using various poses on the floor) — There isn’t an exercise regieme that will replace natural movement though. Trying to find one will be futile. Ask yourself — is this done in nature? What would be the reasons why or why not? What am I lacking (i.e. weight bearing status, vibration from walking, motor programs found in long-distance migrations, strength-to weight rations, can I haul my own body weight up, get up without momentum, etc.) Reading more posts would be helpful if you’re new to the site!
Great post, thank you. What do you think about climbing? Like with those walls full of nobbles? It seems like it could involve quite a range of movement. And maybe contribute to your Year of the Upper Body?
I sat down long enough to read your excellent post. May it not fall on deaf ears , as in “sorry, I couldn’t hear you. I had my exercise in my ear”. Must go nap now in preparation for my 10 mile walk zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
For my clients that insist using a treadmill during the winter months, would having them use an elliptical trainer sometimes undo the overuse of the flexing muscles?
Well, the elliptical has the same amount of flexion as the treadmill (more in the knee, typically), although it would have greater extension, which the treadmill lacks. A nordic track would also help them with push off, and you really can’t get sloppy in it as you can the treadmill. Add some psoas release to their program as well. I’m working on a hip flexion/psoas piece for the Idea Fitness Journal which comes out in October, I believe. I should have some good solutions for trainers by then
Great info. I am 8 mths Post Pelvic floor repair and am afraid to start any exercises excercises but walking. I do about half of my walking on treadmill
No need to be afraid! Read and find out as much as you can about aligning your pelvis to keep that repair doing what it should be doing. It’s nice out now, hopefully, so just start doing more and more outside!
can I/we , stick to ice skating ? hockey or figure ……xoxoxo
Yes, Dad, you can still ice skate and play hockey. Just watch out for those artificial hips. Love you too.
P.S. Did you stand and type this?????? xxxooo
Great post – am going to share this with many. I understand and heartily endorse your walking protocol so what are your thoughts about water aerobics for those who insist on structured exercise. (I find that often it is a social event which encourages people to move more especially when they normally would do nothing else)
Hey, movement over no movement, in any shape or form is beneficial! Water is so much easier on the joints after being sedentary and a great way to get people with little movement habit into recognizing how good they feel doing something!
Hmmmmm done all the above & quit most of the above — thank you Katy — . Thought I was safe (sic) when I started swimming . Oh heck, I like swimming but I really don’t like getting wet at 7:00 am…
Swimming is fun — and, if you stay in the water, just vary the strokes — drop some of the arms, use the legs…maybe walk to the pool!
I think this is my favourite post ever!!!!
I love it! I never know what will resonate with people
Katy – I love your blog! I’m a PT / Pilates teacher and really appreciate you putting out all this great information and entertaining your readers to boot! Many many thanks.
Many many welcomes! Thanks for the thanks…
In 2011 I had major hip problems and when I told my Chiropractor what kind of exercises I do – walking, walking and more walking and lots of yard work and everything to do with owning a house and dancing, lots of dancing ….he said that wasn’t good enough. When I was sent to a specialists and told her the above she kept asking questions about what about this and with every question I said I am already doing that. Until she asked about crunches. I can not do them, have never been able to. I always end up hurting my neck….obviously I was doing them wrong. Now thanks to you I realize my body was trying to tell me stop trying to do these things. I have always asked a lot of very physical work from my body and it has happily done all that I have asked with no problems. And today with this post I would like to cram it down their throat, oops I mean show them that what I do to take care of me is valid and I will continue with what I do. Is their room for improvement in what I do? Sure is, and now I fit in more and more of your advise and wisdom into my day. Thank you once again for a wonderful post. Katy….I think I love you….for telling me that all the good I’ve tried doing for myself was not in vain.
Have you written on aerobic effects? I read your blog saying vigorous exercise creates micro damage to the blood vessels. All my friends (mountain bikers) consider it heresy, and even if true, balanced out by the benefits of the aerobic effect. I have felt all washed out clean and invigorated by the hard breathing and vigorous activity pushing up hills and over rocks,roots, tree trunks and such. I would like MY exercise to be good for me. (she says wistfully)
Hey Katy, I ordered your complete DVD set in the mail, and I’m just waiting for it to arrive. So forgive me if you already answered my questions below in your DVDs (if you did, I’ll find out soon enough.
My question: What about high-intensity resistance training? I’ve only read good things about it when performed properly (see here), especially when using safe machines that prevent you from dropping weights on yourself! I realize weight training isn’t a substitute for an abundance of well-aligned movement. I just want to make sure I’m not damaging myself!
For example, these days I use this machine, and I strive to keep my shoulders low when performing the press. I’m assuming that’s okay for my alignment…right? I mean, what could be wrong with doing a simple chest press?
On the other hand, your blogpost makes me less confident about this machine. I perform the movement with my hands in the supine position and my back straight. Is that okay, or does it work out my core in the wrong sort of way?
I also use a leg press, but I assume that’s good, so long as I learn how to align my legs and hips the right way when I do it. Right?
It is uncomfortable to admit that whenever I spot the road cyclists I know (or myself in a mirror) walking around in public, they look older than their age because of the head-forward and shortened-internally-rotated-ape-arms-held-in-front posture. On the bike, they look light and graceful, at one with the bike. Upright and on foot –not so much.
Another thing competitive cyclists do, while clipped into the bike, is apply force to the pedals with the forefoot only. How is this good for the body? Pros can lie around, stretch, and get massages in between training and races. What about the middle-aged Cat IV guy/gal? No. They must go back to the desk job (driving a car). The largest bike club in my area is sponsored by a group of orthopedic doctors. What a coincidence!
As for the saddle – if you are in the “slammed” position, “on the rivet” (racing, sprinting, etc) the PS and soft tissues bear the weight of torso more than the ITs.
Dealing with the results of these repetitive stresses has lead me to your blog, Katy. My bikes are on the hooks and not coming off until I undo the damage to my body. Then…we shall see. Thanks, Katy!
Yep, you’ve confirmed that I just spent the past 20 years of my life in slightly misguided way! What’s your take on rebounding on mini trampolines? With, of course, a focus on good vertical alignement and a variety of movements:) I’ve read things stating that this is actually a great way of increasing bone density – true or false?
BOY, does this answer a LOT of questions!!! Thanks for all the good info!
And, Tina, as a pilates instructor, I’d love to know how Katy’s info has changed the way you teach!!
Ladies and gentleman, oh wait- no- there are 2 of those rare species in this comments – so again: and gentlemen,
Always love to read you comments and the replies (Katy needless to say that your blogs are worth a million, of course) prove that we all have similar issues and questions, no matter if we live close to Katy or a little bit away (16 hour flight to LA from where we live).
Yesterday a 16-year old youngster whose feet are way pointing out answered to my question if he would drive a car with wheels aligned like his feed :” But everybody walks like this.” Reminds me of the monkey cartoon about the paradigm shift, the new become normal and excepted if the majority of people do it.
So while it is to great a change to stop exercising the variety they are used to for so long and which is mainly offered in various places in our country, at least I can point out to them how to re-align their bodies to avoid those long term side effects.
Elizabeth, I did Callanetics years ago before moving on to a variation called Cantienica (Zurich, Switzerland), they have some similatities with REx, and it was the first time I did some simple lengthening movements for my feet and got rid of my calluses since then.
I find Katy’s work so logical and -what’s more important- so easy to explain its importance to others, that I am now seriously considering to study it and become a trainer for this work. And, Tina, I also would like to hear from you about the way you teach Pilates now, I am not a Pilates teacher, and use it for myself and have learned it through DVDs only, so I never got any feedback about my posture.
I didn’t read all of the above comments, so maybe you already answered this for someone… sorry. I recently got a treadmill because I’m having a hard time logging all of the miles I need/want in the day time, (let’s be honest. sometimes with toddlers, and being pregnant, it gets a little tricky to do the amount of miles we want to. It is for me anyway…) and night time walking alone outside is not really an option for me either. It’s not that I’m not active, I’m constantly on the go! I have even reduced my sitting time DRAMATICALLY. I just feel this need to do the miles, you know? Training to give birth soon, and all that. (I’m buying a squatty potty too. SO excited to get it!!)
Anywho, I got this tiny treadmill. I can see what your saying about not using a natural gait while on it. I have to correct myself while on it to use my glutes, instead of being a lazy and letting the belt do the work. Mine being the tiny guy that it is, though, I can actually move the belt without using the motor. That’s not exactly a natural gait either… but, is it better? Or at all ok? Throw me a bone? Please, I paid money for this thing! ha ha
Drats, I was running before and decided to give it up because of the strain on my body. I was thinking of taking up biking but now I don’t know what to do. I like walking but I want to do more….sigh