Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Monday, August 29, 2011

My Latest "Charlotte Today" Appearance

Check this out.  And then take it with a grain of salt...I NEVER wear high heels!!!  Who am I to be the expert on how to wear high heels healthfully?!  This one was fun, though.


Below is my outline for the appearance.  As always, I didn't get to talk about all that I had planned.  So, if you're looking for extra information on the topic, see below for more:

“Happier and Healthier in High Heels”
*The phrase “the price of beauty” is never more appropriate than when describing the way your feet, lower legs, and back feel after a long day of work in high heels!!
*8+ hours of high-heel hoofing around the office and around town can absolutely be hazardous to your health and fitness
*Heels force us into a very unnatural stance by:
    • placing extreme pressure on the balls of the feet
    • shortening the Achilles tendon
    • tightening the calf muscles
    • and encouraging slumped posture
*Result is: 
    • Risk of Injury: Achiles tendon is super strong (connects calf muscles to heel bone), but is also very prone to injury; lack of heel contact with the floor (which normally aids in stretching tendon and calf muscles) results in tightening and shortening of calf muscles and Achiles tendon => greater risk of injury to Achiles during exercise and daily living (rupture is AWFUL!)
      • Prevention: Stretch calves and Achilles tendon 
        • Straight Leg Wall Stretch (upper calf - soleus)
        • Bent Knee Wall Stretch (lower calf - gastrocnemius and Achilles tendon)
        • Sitting Toe Pull Stretch (increase intensity by straightening knee)
        • Challenge: increase stretch by dropping heel off of a step - straight and bent knee
    • Risk of Injury: Low back pain; heels careen us onto our toes and encourage a slouched posture (to counteract the forward lean, we hunch our upper back for some backward lean); also lessens the natural curve of our lumbar spine (very unnatural postural all in all); too much weight being supported by lower back alone
      • Prevention: Postural exercises to strengthen upper back muscles surrounding the scapulae; train yourself to counteract the forward lean from wearing high heels by pulling your scapulae together and your upper back back
        • Wall Angels
        • Prone Snow Angels
        • Bent-Over Fly and Rear Row
        • Renegade Row - on all 4s
      • Prevention: Strengthening of transverse abdominals for constant core engagement to stabilize and support spine and back muscles
        • Sahrmann Basic Breath exercise (can be done ANYWHERE!!, best supine)

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