Get Rid Of Knee Pain with Simple Exercises and Fitness Tips for for Knee Pain Relief and Knee Health

Here’s a look at some common causes of Knee Pain and action steps you can take to help your knees feel better fast.

Knee Pain Relief

Knee Pain Relief

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You notice it when you wake up in the morning. You feel it when you walk down stairs. It’s sore during your work day and hurts when you stand in high heels. It slows you down on your run and hurts when you do squats at the gym. It nags with weird noises and uncomfortable spurts of pain.

It’s knee pain and it’s starting to get annoying.

Is there a fix? Do you need a doctor or just a few simple fitness hacks?

Before you book an appointment with your sports medicine doc, let’s see if we can get that knee pain to feel better with some simple exercises and movement strategies for success. Sometimes, simply by changing the way you move and train, you can eliminate pain and feel better in your body. Here’s a look at some common causes of Knee Pain and action steps you can take to help your knees feel better fast.

Common Causes of Knee Pain

Simple Ways You Can Alleviate Knee Pain Now

  • Get Moving! One of the best things you can do for knee health is simply maintaining an active lifestyle. Too much sitting will cause your knees to get achy and stiff, your joints thrive on movement!  Remember : some activity is better than no activity. Try low-impact activities, like swimming, brisk walking, or cycling, and considering taking health supplements that provide glucosamine and chondroitin to strengthen and lubricate knees.
  • Maintain a well-rounded exercise program. Make sure your exercise routine includes a variety of cardio, strength, and flexibility training. If you only do one type of exercise (like run or cycle) you need to cross-train to balance out your muscles and prevent injury. Too much of one type of exercise (like running) can cause overuse from repetitive stress. Look at your weekly routine and build in variety to balance your body. I teach you how to create a balanced exercise program in my book, Balanced Body Breakthrough 
  • Build a strong butt. Gluteal amnesia and “sleeping booty syndrome” is REAL. Knee Pain is often tied to weak hips, butt, and ab muscles —especially for women. Focus on strengthening all of theses muscles and support your knees. The below butt and hip workout video playlist includes helpful strength exercises for the hips, butt, and core. Done consistently any of the below exercise routines will support you in stronger muscles for less Knee Pain.

Workout Playlist: Butt and Hip Exercise Video Routines

  • Stretch. Multiple muscles overlap the knee joint including your calf, thigh, hamstrings, quadriceps, gastrocnemius, and soleus. All of these work together to flex, extend, and stabilize the knee. This means you want to think about stretching all of the tissues around the knees. The video below includes some of the best (and simplest) moves that stretch all of the muscle groups around the knee for Knee Pain relief. Try to do these stretches after every workout to keep your knees healthy now and in the future.

Knee Massage and Stretching Routine for Knee Pain Relief.

  • Massage. Taking a few minutes to massage out the kinks in all of the muscles around the knees can help get rid of soreness, improve flexibility, increase range of motion, and fix tight muscles that may be contributing to Knee Pain. Both of the below videos address specific Knee Pain massage techniques that you can do anywhere for instant relief. These videos use the Yoga Tune Up Therapy Balls and are highly effective in treating and preventing Knee Pain.

Knee Massage Video for Knee Pain

Quad and Hip Flexor Massage Video

A few minutes of  strength exercises, simple stretches, and self massage techniques can make a significant difference in Knee Pain relief and performance. You aren’t 110 yet! You deserve to enjoy a long life with healthy knees that can take you on adventures. Balance your fitness routine with the above exercises to keep your knees healthy and strong. Life is too short to let Knee Pain slow you down and if you give them a little love, your knees will keep you moving for a long time.

Let me know how your knees feel after you try these videos in the comments below. I am here to help you keep your body and mind in great shape so you can love your life.

Here’s to you and happy knees,

Caroline

My mission is to help you develop a positive relationship to self and exercise that adds to the quality of your life. Check out my list of services, stay connected about upcoming events by subscribing to my email newsletter, or contact me at carolinejordanfitness@gmail.com to discuss ways we can work together and live well.

Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

Other Things To Check Out: 

Advanced workout you can do with a Foot or Ankle Injury. “Hurt Foot Fitness!”

Here’s an advanced exercise video you can do with a hurt foot or Ankle Injury. Learn How To Stay in Great Shape with a Foot or Ankle Injury with my Full “Hurt Foot Fitness” Program here. 

Advanced Hurt Foot or Ankle Injury Workout

Advanced Hurt Foot or Ankle Injury Workout

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends!

Join me for one of my hardest “hurt foot workout” videos on Youtube! This video works your entire body without putting any pressure on your feet or ankles. Is non-weight bearing and works all of your muscles while getting your heart rate up and helping you break a sweat!

Having a foot or Ankle Injury is challenging in every way. But don’t worry, I’m here to help you stay positive and fit as you recover. I’ve been there and know how hard injury can be, but I believe in you and know you can heal quickly by being smart, staying positive, and finding your strong. Ready to get started? Press play and join me!

Advanced Hurt Foot Workout You Can Do With A Foot Or Ankle Injury

Find more “Hurt Foot or Ankle Workouts” I have put together an online series of body weight workout routines with exercises that are safe to do while recovering from a foot or Ankle Injury. You can mix and match the workout videos into your weekly fitness schedule to maintain muscle mass and stay in shape while recovering from an injury. For more Hurt Foot or Ankle Injury Workout Videos, Check out this playlist. 

BONUS if you want to boost your mood, connect to other hurt foot YouTube subscribers by posting on the Hurt Foot or Ankle Injury workout video comment walls and making friends who can empathize with what you are going through. It’s a great way to find a community of positive people to relate to and help you through this tough time.

Strength training is one of the safest and most effective ways you can exercise with a foot or Ankle Injury. Getting creative in with non weight bearing strength workouts is fun and challenging! I hope this video served you in feeling your very best. Let me know how you feel in the comments below!

If this video helped you, please, HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! More great content headed your way to help you get healthy and live happy!

ALWAYS check with your doctor before starting this or any exercise routine.

I hope this video serves you in feeling your very best and staying in great shape while you recover from a foot or Ankle Injury. If you need even more support, I have a FULL guide to staying fit, healthy, and positive with a foot or Ankle Injury. Check it out and stay in great shape with me here:

 
Stay In Shape With A Foot Injury! Buy My Hurt Foot Fitness Program

I can’t wait to hear what you think of this advanced Hurt Foot or Ankle Injury workout in the comments below. Stay strong and keep smiling my friend, I am cheering for you.

Caroline

Other Things To Check Out:

  • Are you feeling burnout, stuck, or lacking direction in your life? Do you want to find more energy, health, or fulfilment but are not sure what you need to change or how to start? This guide is for you. Balanced Body Breakthrough teaches you to clarify values, create a plan and set smart goals, manage your time, feel healthy, get fit, and enjoy life.  In this book, I will help you personalize your approach to living well and give you the tools you need to succeed. Balanced Body Breakthrough is a guide that will empower you stay committed, positive, and present in living a feel-good life you love. You deserve to feel good and live a life you love. Get your copy of Balanced Body Breakthrough here and let’s do it together.  
  • How To Stay In Great Shape With A Foot Or Ankle Injury.
  • 20 Minute Floor Barre Workout for a Longer, Stronger Physique

How I Went From Burnt-out Fitness Instructor to Balanced Body Author. Secrets to Success in Fitness, Business, and Life.

How I Went From Burnt-out Fitness Instructor to Balanced Body Author. Secrets to Success in Fitness, Business, and Life.

Date: Sunday, April 2 at 2 PM – 3:30 PM

Location: GLOW Yoga & Wellness
1548 Stockton St, San Francisco, California 94133

Sign up and register for your spot here. 

Caroline Jordan Book

My positive community of inspiring people.

Hello my friend,

Are you feeling burnout, stuck, or lacking direction in your life? Do you want to live a life you love (and create your dream job) but not sure what you need to change or how to start?

This workshop is for you. Join me April 2nd 2017 from 2:00-3:330pm at GLOW Yoga and Wellness in San Francisco for an afternoon of constructive conversation, healthy networking, and sharing secrets to success in fitness, business, and life. If you are ready to take steps to make your own success, this is a workshop you don’t want to miss.

What you will learn in this 90 minute program:

  • My story: How I went from a Burnout Fitness Instructor to Balanced Body Author.
  • How to define and find your own unique career vision
  • How to beat burnout and find balance when pursuing your dreams; Lifestyle hacks to help you maintain your health and happiness.
  • Interactive Workshop to help you create actionable goals that will help you up-level your success in business, branding, health, and life.
  • Q&A where you can “pick my brain” on all your questions on how to take your life and career to the next level.

Helping you reach your goals is WHY I love my work.

I love watching you surprise yourself. I love helping you get “un-stuck”. I love working with you to create small, actionable goals that lead to big results. I believe I was put on this planet to be the coach that helps you feel your best. You deserve to thrive not just survive. I work to support you fulfilling your own definition of success in fitness, business, and life.

You will walk away from this workshop with actionable ways you can move forward in your business and health. Don’t miss this opportunity to get career coaching and guidance that will help you find success and fulfillment in work, wellness, and life.

Sign up and register for your spot here. 

Invite friends and RSVP on facebook here. 

All are welcome, please bring a fitness colleague or friend! Email me with any questions at: carolinejordanfitness@gmail.com . I hope to see you April 2nd and support you in your journey to create a business and life you love. 

Caroline

Learn more about my coaching practice and Balanced Body Breakthrough on these channels:

Buy Book: http://amzn.to/2kLQZtA
Blog: http://www.carolinejordanfitness.com/blog/
Youtube Channel: https://www.youtube.com/c/CarolineJordan
Facebook: www.facebook.com/carolinejordanfitness
Twitter: https://twitter.com/carolinefitness
Instagram: @carolinejordanfitness

Understanding Common Tennis Injuries. Tips to Keep You Playing Tennis Pain Free For Life!

Tennis is an excellent sport to learn, play, and get serious about. However, just like any other physical activity, it puts you at risk of many injuries. It’s a stop-and-go racket sport that’s played on a variety of surfaces, and requires high impact swings and sudden bursts of speed (forward, backward, and lateral). There’s also the medical condition, lateral epicondylitis, or what WebMD simply calls, “tennis elbow.”

Tennis Injuries

Tennis Injuries Photo: pinterest

Based on a study on the US National Library of Medicine National Institutes of Health’s website, men have a slightly higher injury rate (2.7 injuries per 1000 hours of playing) than women (1.1 injuries per 1000 hours of playing). Hospital admission for tennis injuries is at a rate of 33 out of 100,000 players. Thankfully, a bulk of these injuries don’t require hospitalization.

Despite the widespread occurrence of the aforementioned “tennis elbow,” lower limb injuries are still the most common in tennis. The former is triggered by wear and tear, while the latter is caused by the constant sprinting and stopping, as well as pivoting and hitting nature of the sport. It ranges from something as minor as an ankle sprain, to something as significant as a torn ACL. A couple examples of these contrasting injuries happened to Coco Vandeweghe and Mary Pierce.

Two weeks prior to her Olympic debut in 2016, Coco Vandeweghe sprained her ankle in a Bank of the West Classic quarterfinal match against Alison Riske. The recent Australian Open semi-finalist, who, according to Play Your Court, is one of the five ‘Rising Tennis Stars to Watch in 2017’, still managed to compete in Rio. As luck would have it, the severity of the injury wasn’t half as bad as what happened to former women’s tour player, Mary Pierce.

Tennis Injuries

Tennis Injuries Photo: pinterest

In 2005, Mary Pierce was enjoying reaching the height of her tennis career after making it to the Grand Slam singles finals of the French Open and the US Open. However, fate had other plans for the French-American player, as she tore her anterior cruciate ligament (ACL) the following year in a match (she was winning) versus Vera Zvonareva. The knee injury was a freak accident, really; it didn’t look bad until the audience – both at the venue and those in front of the TV – heard her piercing shriek. Today, Mary Pierce coaches tennis in Mauritius, and is a match commentator on a French TV and radio station.

Tennis Injuries

Tennis Injuries Photo: pixabay

Whether in individual sports such as tennis, or team games like football and basketball, overall, injuries will always be part of any physical endeavor. This is why it’s important to have and wear the proper equipment from shoes and socks, to compression garments and supports. Also, preparation is key. Other than skills training and strength and conditioning exercises, you have to warm up, stretch, and cool down. Though it doesn’t necessarily stop the inevitable, these practices help lessen the risk factors of injuries. For more injury prevention, exercise, and many other tips, be sure to visit my Youtube channel and blog on Caroline Jordan Fitness.

Stay healthy and fit my friends! Here’s to you and a life of enjoying the sports you love.

Caroline

How To Stay In Great Shape With A Foot Or Ankle Injury.

Learn how to stay in great shape with a foot or ankle injury with this full fitness program to keep you strong, lean, and toned.

Stay in Great Shape With A Foot or Ankle Injury

Stay in Great Shape With A Foot or Ankle Injury

Hurt Foot Fitness Program For Total Body Success

Go To Guide for Keeping Your Body and Mind Fit While Healing A Foot or Lower Leg Injury.

Hello my friend,

I’m so happy we’ve found each other online. No injury is a good injury… but foot injuries? They are pretty brutal aren’t they? The healing process is long and often an emotional roller coaster of ups and downs; good and bad days. If you are struggling with an injury right now I want you to know: you are not alone. I know how you feel and my heart goes out to you!

I’ve been in your shoes (and your boot). I’ve felt the sadness, fear, anxiety, depression, isolation, frustration, regret, anger, physical and emotional upset of dealing with a foot injury. I’ve felt it all.

I remember believing that I’d never be truly fit if I couldn’t run or jump. That being sidelined with a hurt foot meant I wouldn’t be able to do hard workouts. I worried I would get super out of shape and all of my muscles would deteriorate. I thought I would go crazy without running as a stress reliever.  I thought my life as a fit, active, healthy person was over.

But through recovering from my foot injury, I surprised myself and proved all of those fearful thoughts wrong. I found ways to stay challenged, strong, healthy, and sane. Now I want to share these positive exercises with others to ease the injury recovery process and help people stay fit (and sane) through the journey towards full health.  

Getting hurt sucks. I know it. But whatever happened has happened and now it’s up to you to make the best of it. Every day is a choice, and injury or not, you can choose to rise up to the challenge and live a strong, positive life. I did it and I believe you can do it too.

Injury is an opportunity to strengthen your physical, mental, and spiritual fitness.  If you are working through a foot or lower leg injury right now, I am here to support you. Are you ready to take this injury as an opportunity to learn and grow stronger? Then this Hurt Foot Fitness Program is for you.

I have helped people all over the world stay in shape while recovering from foot and lower leg injuries. I am here to use my expertise and experience to give you guidance, hope, strength, and light during the frustrating process of being sidelined from the active life you love. This comprehensive guide was created to help you take a proactive approach to healing and stay fit, focused, and positive while you recover.

Here’s what my Hurt Foot Fitness Program clients have to say:

Hurt Foot Fitness Program Client Testimonials

“Aloha from Maui Caroline! I just want to thank you so much for your positive attitude. You have helped me get through such a rough time. Since Sept. my Father was in and out of hospital sick and passed away March 28th. Meanwhile I had broke my foot and had surgery in Jan. I was on crutches for 2 months and just got out of my boot this past Monday. Your ‘Hurt Foot Fitness Program’ got me through it without going crazy from not being able to exercise. I’m an avid runner and spinner so it took everything for me to not go crazy. I start PT on Monday and looking forward to getting my life back. Thanks again for ALL your positiveness from the bottom of my heart.” – Lauren, Maui, Hawaii

“Hi Caroline, My name is Bob Mayer, and I live in northern Wisconsin.  I’ve never so much as commented on a YouTube video before, but I needed to go out of my way to thank you for providing the broken foot workouts. I’m a triathlete, half-marathon runner, cross country skier, basketball player, and (aspiring) weightlifter.  So, having a broken foot really upends my lifestyle.  I’m appreciative that folks like you are willing to put some time into people like me that have a frustrating injury. Again, thanks!  Keep up the good work. Best, Bob” – Bob Mayer, Wisconsin

“Two broken metatarsals and unfortunately a non union fracture meant that your work outs were all that kept me sane for 9 months. I am complete convert to your anything is better than nothing mantra. THANK YOU”

“Hi, Caroline! I just wanted to say thank you, really! I sprained my ankle for the first time in life, 5 months ago and it was horrible! It happened after training and I was so depressed about it and felt so helpless not able to move for almost 2 weeks and then having pain and not training at all. I was so happy to find your Hurt Foot Fitness Program and your YouTube videos have been so helpful ! Thank you for your advices, positive energy and help in such hard time. You rock! Keep on your great work! Looking forward to more videos from you! Have a great summer, Trisha” Trisha, Denmark

“Caroline, I just want to thank you SO much not only for your Hurt Foot Fitness Program and YouTube workouts for a broken foot, but for your AWESOME attitude and positive energy!! I have really been lifted up by your validation and empowering dialogue. Seriously, it is a hard thing to recover from an injury and have my usual cardio addiction at a standstill. Your workouts were my turning point from feeling completely depressed and victimized by my injury–to feeling optimistic and empowered that there IS something I can do to stay fit and positive. Your quote, “The only disability is a bad attitude” is like my new life motto!! I can’t tell you how much I needed that! And I can tell I’m healing faster with working out too. Thank you so much for your amazing work!! It’s making a huge difference for me!! ” Elsie Madison, California

“I just wanted to thank you for your Hurt Foot Fitness Program! I run around 5/6 miles a day pushing my two daughters in their running buggy but two weeks ago  I badly sprained my ankle going down a slide with my eldest 😖 your workouts have saved me from going insane and helped me maintain the body I’ve worked hard for after having my youngest daughter 4 months ago! I think you’re totally fabulous and love your work. Xx” – Chloe Rake Leeds England

“Thank You for Your Hurt Foot Fitness Program, I injured my ankle 3 weeks ago at jogging. and have to wear ankle brace…I was looking for some guidance on how to work out and found You. I am working out with Hurt Foot Fitness Program and I love all the workouts. All workouts are very positive and I am trying to do my best. I always thought, that all my body-workouts were good enough, but after first of Your workouts, I was like dead…and day after -> hurting in my core….couldn’t laugh how it was hurting   wow. That was great feeling. It is going better and better with every workout. Want to start with jogging in July and then I will have to look at Your Youtube channel for warming up and cooling down workouts before and after jogging. Hope You have some. I like your meditation videos too, I always wanted to start it and didn’t know how to meditate. Thank You for Your positive way, it is nice to listen to You   Many greetings from Germany” Michaela Heimlich

“Your Hurt Foot Fitness Program was a lifesaver for me! I really appreciate your kindness and encouragement too! You are so right when you say that you can even use these exercises after the injury has healed! It is a great core workout! Thank you!”

Are you ready to be a Hurt Foot Fitness success story? Join our community online and off of positive people staying fit and strong while overcoming an injury challenge.

I created this Hurt Foot Fitness Program to help you keep your body and mind fit while healing from a hurt foot or lower leg injury. In order to heal properly you must be ready to make the commitment to be good to your body and take a proactive approach to doing everything you can to promote healing. This means making the commitment to follow your doctor’s recommendations, do all of your physical therapy exercises, listen to your body’s needs, eat a nutrient rich diet, invest in healing supplements, rest, and work on keeping your mind in a peaceful place.

Recovering from an injury means focusing your training schedule and fitness goals on healing and coming back stronger. Are you ready to heal your body and get stronger inside and out? If you are ready to commit to be good to yourself, this program will help you keep your body and mind in shape while you recover from an injury and return to 100% health.  

Stay In Shape With A Hurt Foot or Ankle

Stay In Shape With A Hurt Foot or Ankle

In this Hurt Foot Fitness Program you will learn:

  • Exercises and workouts you can safely do to maintain lean muscle mass, strength, fitness, and flexibility.
  • How to put together a weekly Hurt Foot exercise program schedule and routine that fits your personal needs.
  • Nutrition tips and guidelines for how to eat to heal faster and feel better.
  • Tools and resources to help you through the mental challenges of injury
  • How to stay positive and use injury to help you transform into a stronger person inside and out.
  • How to safely return to active living and prevent future injuries.

Expect these Results From my Hurt Foot Fitness Program:

  • Coaching, support and guidance to help you learn how to take care of yourself through the recovery process.
  • Fresh ideas for exercises and workouts you can use to help maintain physical and mental fitness
  • Guidance on structuring a weekly workout schedule
  • Customized Hurt Foot Workout fitness resources
  • Motivation and inspiration to keep you strong while you heal. Coaching on how to keep your mindset and attitude positive and turn any challenge into an opportunity for powerful personal growth.

Hurt Foot Guidebook Table of Contents:

  1. Workouts and exercises to help you maintain your physical fitness while recovering from a foot or lower leg injury
  2. Samples of Hurt Foot Weekly Workout Programs
  3. Foods and Supplements to Speed Healing From a Bone Break or Injury.
  4. How To Stay Positive (and not lose your mind) when Recovering from a foot or lower leg injury
  5. Stress and Mindfulness Resources.
  6. Getting back into the Game of Active Living. Training Suggestions for a Safe Return to Exercise.  
  7. Conclusion and Thank you

Having a foot or ankle injury is challenging in every way. But don’t worry, I’m here to help you stay positive and fit as you recover. I’ve been there and know how hard injury can be, but I believe in you and know you can heal quickly by being smart, staying positive, and finding your strong. Ready to get started? Buy my Hurt Foot Fitness Program and let’s keep you in great shape while you recover from a foot or ankle injury.

Buy My Program and Stay In Great Shape With A Foot or Ankle Injury! Purchase link below.  


Buy My Program and Stay In Great Shape With A Foot Or Ankle Injury

 

I can’t wait to share this fabulously fit program with you and help you stay in great shape while you recover from a foot or ankle injury!  I know how incredibly frustrating and challenging dealing with an injury can be. It helps to stay positive, patient, and focus on the steps you can take right now to move forward. I hope this Hurt Foot Guidebook offers you tools, resources, comfort, and support through this difficult time. It is important that you recognize that you can choose how you react to your situation. Simply by investing in this guidebook and making a commitment to your health, you are choosing to react to a challenging situation with strength. I am proud of you and I want you to know : YOUR BODY WILL HEAL. You will come back from this injury stronger and with more appreciation for the active life you love.

Stay strong and stay positive, I am sending healing energy your way.

Caroline

Help for Lower Back Pain. Feel Better Fast With These Video Routines.

Here’s your go-to guide on exercises that can help reduce and prevent Lower Back Pain. Bookmark these routines and keep them on hand for when your Lower Back needs a little T.L.C.

Help for Lower Back Pain

Help for Lower Back Pain

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

My girlfriend called me the other day: “UGH I think I did something to my lower back” she mournfully moned.

“Oh no! I’ve been there. That’s the worst. But don’t worry, I’ve made a Youtube video to help with that. Four videos in fact!”

My friends always laugh that I have filmed a YouTube video to fix just about everything. It’s pretty much true, I love helping other people feel better.

So if you are reading this article and thinking “Oh, my aching back”, I’m happy we’ve met and I want to help you take care of it.

Lower Back Pain is the second most common neurological ailment in adults (headaches come as a close first).

“Eighty percent of the population of the United States, at some point in their life, is going to have back pain,” says Ronald J. Wisneski, MD, an orthopedic surgeon, specialist in spinal disorders and spine surgery, and associate in the Department of Orthopedic Surgery at Geisinger Medical Center in Danville, Pa. Most of the time, that pain is centered in the lower back and non-specific, meaning there is no primary cause found. About 2% to 10% of people who experience low back pain develop chronic low back pain, which affects daily living for a minimum of 3 months.

Minimum of 3 months of back pain? Aint no’body got time for that.

Luckily there is a simple (and free!) fix to help relieve and prevent Lower Back Pain : exercise. Not only does movement help decrease Lower Back Pain , but it may also speed recovery, prevent re-injury, and enable you to enjoy a long life full of activity. Taking proactive steps to prevent or treat Lower Back Pain is easy and can be done at home without any special equipment.

Before we get started with some movement medicine, take a moment to think about this common causes and daily movements that may be increasing Lower Back pain in your life. Sometimes it’s as simple as adjusting your desk set up at work or using a backpack instead of a heavy shoulder purse.  Ask yourself if any of the below might be contributing to your Lower Back Pain and see if you can work to modify or eliminate these back pain culprits in your life.

Common Causes of Lower Back Pain:

  • Weak core muscles
  • Poor posture
  • Overuse
  • Lack of exercise
  • Too much sitting
  • Stress

Daily life movements that may cause more Lower Back Pain:

  • Poor posture and slouching while at your desk, computer, or on your smart phone.
  • Carrying your purse or shoulder bag on one side.
  • Spending a lot of time driving (the car seat causes slouching in the lower back, use this technique to prevent poor posture when behind the wheel)
  • Wearing High heels
  • Exercising with bad form
  • Lifting both legs while lying on your back (leg lifts).
  • Lifting heavy objects above the waist
  • Toe touches while standing.

See how daily movements can influence how your Lower Back feels?

Exercises that may help reduce or prevent Lower Back Pain:

  • Aerobic exercise: to condition your heart and muscles, maintain health, and speed recovery. Walking, cycling, and swimming are great back happy cardio options.
  • Strength Training: with a focus on the core, back, stomach, and leg muscles (see Lower Back Pain bodyweight strength video routine below).
  • Flexibility training / Stretching: to keep your muscles and other supporting tissues flexible and less prone to injury.
  • Self Massage / Foam Rolling: to relieve muscle tightness, soreness, improve range of motion, and ease pain.

It’s important not to let the fear of more back pain keep you from trying gentle activity. Exercise is the remedy to healing your body. Too little activity can lead to loss of flexibility, strength, endurance, and actually cause more pain. But you need to be smart and choose exercises that help you feel better.

I’ve created a series of Youtube Videos to teach you how to prevent and reduce Lower Back Pain. These videos can be done anywhere for instant relief. With permission from your doctor, this gentle program of stretching and strength exercises can help ease your Lower Back Pain and help you on towards health. A consistent Lower Back Pain exercise program can help you keep your spine healthy and happy for life. Ready to feel better? Press play and let’s take care of that Lower Back pain.

Best Stretches for Lower Back Pain Relief

This video includes some of the best stretches for Lower Back Pain Relief. It’s perfect at the end of a long work day or when you need to relieve tight, tense muscles in your back and hips.

Bodyweight Strength Exercises to Prevent and Treat Lower Back Pain.

These simple and effective bodyweight strength exercises will help you prevent Lower Back Pain and keep your spine healthy.

Lower Back Pain Stretching Routine

This simple 10 minute stretching routine will help ease stiff, sore Lower Back muscles. It will stretch the areas that need it most and allow you to work towards optimal spinal health. Aim to work through this video routine twice focusing on quality and moving slowly with control.

Self Massage Techniques to Help Lower Back Pain

This video uses the Yoga Tune Up Therapy Balls to relieve tight, tense, lower back muscles. This technique is highly effective in treating and preventing Lower Back Pain.

Done consistently, the exercise videos above will help you prevent and eliminate Lower Back Pain in your life. Lower Back Pain doesn’t need to be a regular part of your life! Let me know how your body feels when you try these videos by leaving me a comment below. I am here to help you take care of yourself so you can be your very best. Here’s to keeping your Lower Back happy and healthy for life!

With love,
Caroline

My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at carolinejordanfitness@gmail.com 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

Other Things To Check Out: 

20 Minute Floor Barre Workout for a Longer, Stronger Physique

Expect to get better posture, core strength, and a longer physique with this pilates and dance inspired Floor Barre Workout.

Floor Barre Workout

Floor Barre Workout

SUBSCRIBE to my channel for videos to help you FEEL GOOD

LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Hi Friends!

Join me for an uplifting 20 minute Floor Barre Workout video for a longer and stronger physique! This Floor Barre Workout video is all levels and works your total body without placing stress on your joints (read: No Impact!). It’s fun, uplifting, and feels so good! In this Floor Barre Workout routine, you’ll move through a series of ballet inspired total body exercises. In 20 minutes, you’ll get a complete workout for your your abs, hips, butt, thighs, back, and arms. This is one of those feel good workouts you can do daily for incredible fitness results. Expect to get better posture, core strength, and a longer, leaner physique with this pilates and dance inspired Floor Barre Workout.

Ready to get sweaty? Press play now.

20 Minute Floor Barre Workout for a Longer, Stronger Physique

Loving the outfit studio style for this YouTube video = New Balance Elixir Tight and New Balance Newbury Crop Top. 

For more Floor Barre Workout Videos, check out this playlist. 

I am excited for you to try this Floor Barre Workout video, it’s a feel good favorite routine for the body and mind. Let me know how it makes you feel in the comments below. Stay strong and keep smiling my friends, I can’t wait to share another workout with you again soon.

With love,
Caroline

My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at carolinejordanfitness@gmail.com 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

Other Things To Check Out:

Easy Vanilla Blueberry Protein Smoothie To Keep You Full All Day.

One of my favorite simple Protein Smoothie recipes that is low in sugar, high in protein, full of real food ingredients, and free of artificial junk. Positive fuel to keep you full all day!

Easy Protein Smoothie

Easy Protein Smoothie

Having a few quick, easy, protein smoothie recipes on hand can be life saving for busy days. That way you can quickly blend up a delicious, nutritious, protein smoothie to have the fuel to be your very best.  But you have to be careful! Not all protein smoothies are good for you, protein smoothies from local gyms and juice shops often carry more added sugar than a dozen donuts. Sorry to say, slugging those back every day won’t get you any closer to your health and fitness goals. You want to make sure your protein smoothie recipe choices are low in sugar, high in protein, full of real food ingredients, and free of artificial junk. This easy vanilla blueberry protein smoothie is one of my fast, healthy favorites. It features 30 grams of premium plant based protein, and is rich in antioxidants, amino acids, and probiotics.  Getting enough protein in your diet controls your appetite, prevents overeating,  and helps you maintain stable blood sugar levels (read: stable energy levels) all day long. This recipe is gluten free, dairy free, vegan, and certified non-GMO (so pretty much a good choice no matter what diet you follow). Drinking this protein smoothie will help build and repair healthy muscles and deliver high quality nutritional support so that you can continue to kick butt in work, wellness, and life.

Pull out your magic bullet blender and mix up this healthy protein smoothie in less than a minute! Let me know how you like the recipe by leaving me a comment below. It always feels good to choose foods that feel good, and this thick protein smoothie will make your body and taste buds happy.

Easy Protein Smoothie

Easy Protein Smoothie

Easy Vanilla Blueberry Protein Smoothie

(serves 1)

Ingredients:

Preparation

  1. Add all the ingredients at once in your blender, blend until smooth, and enjoy!

For more healthy and quick smoothie recipes, check out these posts:

Getting enough protein in your diet helps you maintain a healthy weight, manage stable energy levels, control cravings, and feel your very best.  I hope this easy vanilla blueberry smoothie recipe becomes one you can turn to when life gets busy and you need protein power. Let me know if you try this recipe by leaving me a comment below. Here’s to your health, your happiness, and feeling your very best.

Caroline

My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at carolinejordanfitness@gmail.com 

For more feel good fitness inside and out : Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

10 Minute Self Healing Meditation for Relief from Injury, Illness, Pain, and Negative Thoughts

This 10 minute guided Self Healing meditation will support you in manifesting a full physical mind and body healing. Each time you listen, it will initiate a deep healing transformation of every cell in your body. Other benefits include instant relief from physical pain, healing long-term illnesses, finding deep levels of inner peace, an increased amount of energy, and the quieting of mind chatter. This Self Healing Meditation will soothe your body and relieve your mind of any so you can receive a physically transformative healing experience.

Self Healing Meditation

Self Healing Meditation

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LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Depressed, anxious, scared, frustrated, angry, hurt, resentful, hopeless, hurt, in pain, desperate, emotional…

Dealing with pain can make you unravel. I know. I have been there and I want to help you feel better.

As you know, I have been working through a particularly challenging foot injury. Its taken me out of so many things I love (high heels included) and there have been times when I have felt depressed, hopeless, frustrated, and physically/mentally exhausted. When I feel like this I know that one of the best things I can do to support myself is to meditate. I find that meditation helps me reset and shift my consciousness so that I can find the present moment and view life in a positive light. This in turn eases my depression/anxiety/exhaustion; sometimes, it eradicates it completely.

The endurance and uncertainty of an injury is emotionally exhausting. In those times where I feel lost, upset, drained, hopeless, or scared about what’s next, I have turned to meditation and prayer to help.

When you feel stuck in that place of hopelessness and depression you must find a way to shift your state of being. Remember your thoughts and beliefs affect your body’s ability to heal. If you are caught in a negative thought cycle and obsessed with your pain, you’ll only move downward. What you focus on expands and if you let yourself worry about pain, you are giving more power to it. Both health and illness is a part of life. When you keep that in mind and have a positive state of mind, then illnesses or injury can change.

If you are feeling hopeless, depressed, or stuck in a state of pain, this quick Self Healing meditation can help you shift your mindset to a more positive place. This Self Healing meditation is about establishing a different relationship with your thoughts and affirming your body’s ability to heal itself. You’re training yourself to place your attention where and when you want. This is very powerful. It gives you the ability to direct your thoughts (and mood) in more productive and peaceful directions. This ability has profound self-healing implications for physical and mental health.

The mind is a powerful thing, and our thought and intent are as potent as any medicine.

How this Self Healing Meditation Helps The Body Heal Itself

The body knows how to heal itself. It is equipped with natural self-repair mechanisms that repair broken proteins, kill cancer cells, fight infections, prevent aging, and maintain the homeostasis of the body. When the body gets sick, whether from the common cold or something more serious, like heart disease or cancer, it’s almost always because the body’s self-repair mechanisms have broken down, usually because of stress.

When the nervous system is stressed, as it is during the “fight-or-flight” stress response that is so commonly triggered in modern day life, these self-repair mechanisms are disabled and the body is at risk for disease or injury. Only when the counterbalancing relaxation response is activated, when the sympathetic nervous system is turned off and the parasympathetic nervous system is turned on, can the body heal itself.

So how can you turn on that relaxation response so the body can heal itself? My book, Balanced Body Breakthrough, lists many ways, but one of the simplest and most effective is meditation!  Meditation has been scientifically proven to activate the relaxation response, and as a result, almost every health condition improves. Research has shown meditation is effective in treating angina pectoris, cardiac arrhythmias, allergic skin reactions, anxiety, mild to moderate depression, bronchial asthma, herpes simplex, cough, constipation, diabetes mellitus, duodenal ulcers, dizziness, fatigue, hypertension, infertility, insomnia, nausea and vomiting during pregnancy, nervousness, postoperative swelling, premenstrual syndrome, rheumatoid arthritis, side effects of cancer, side effects of AIDS, injury and all forms of pain – backaches, headaches, abdominal pain, muscle pain, joint aches, postoperative pain, neck, arm, and leg pain.

Meditation has been shown to decrease stress-related cortisol, reduce respiration and heart rate, reduce the metabolic rate, increase blood flow in the brain, increase activity in the left prefrontal cortex (which is observed in happier people), strengthen the immune system, and lead to a state of relaxation.

Meditation also reduces work stress, anxiety, and depression, promotes cardiovascular health, improves cognitive function, reduces alcohol abuse, improves longevity, promotes healthy weight, improves immune function, and heightens quality of life.

If you are struggling with injury or illness, making a consistent effort to practice Meditation will help your nervous system relax. Doing so will help you heal from injury, pain, illness, or negative stress patterns that hurt your health.

Meditation for Self Healing

Meditation for Self Healing

Guided Meditation For Self Healing. Heal from Injury, Illness, Pain, and Negative Thoughts

This Self Healing Meditation was inspired by what I have experienced during my own journey to healing, and was specially created to assist those of you who are currently going through physical challenges and dealing with pain. I believe in the body’s wisdom and capacity to heal itself. This 10 minute guided meditation will support you in manifesting a full physical mind and body healing. Each time you listen, it will initiate a deep healing transformation of every cell in your body. Other benefits include instant relief from physical pain, healing long-term illnesses, finding deep levels of inner peace, an increased amount of energy, and the quieting of mind chatter. This Self Healing Meditation will soothe your body and relieve your mind of any so you can receive a physically transformative healing experience.

The benefits of practicing this Self Healing Meditation include:

  • Assisting you in releasing your fears by relaxing your mind
  • Giving you more energy to focus toward physical healing
  • Training your mind to support your body and restore wellness
  • Helping your body relax so it can repair itself.

Guided Meditation For Self Healing. Heal from Injury, Illness, Pain, and Negative Thoughts

  1. Begin by creating a peaceful environment free of distractions or disruptions. Some people have rooms exclusively dedicated to meditation.  Even a small closet can be tricked out to become a special space designed to help your body relax and your soul connect. Meditating outside can also be lovely. The point is to create an environment conducive to freeing your mind from its daily clutter and relaxing your body.
  2. Get comfortable. Choose a position where you can feel grounded and relaxed. Use pillows, cushions, and other props that help you feel comfortable. Keep your back straight so you can breathe deeply with ease.
  3. Close your eyes. Closing your eyes minimizes visual distractions, helps you come back into your body, and starts to settle you.
  4. Focus on your breath as you inhale and exhale. 
  5. Release judgment. Most importantly, don’t judge yourself as you learn to meditate. Criticizing yourself for meditating “badly” or beating yourself up because your mind won’t calm down will only stress you out, defeating the purpose of making attempts to help your body relax so it can repair itself. Remain compassionate with yourself, and pat yourself on the back for any progress you make.
  6. Keep in mind that this meditation is not meant to replace any medical or psychological treatment or consultation. If you have a serious medical condition, please consult with your medical doctor immediately. Do not use while driving or operating machinery.

Ready to get started? Press play now

10 Minute Self Healing Meditation for Relief from Injury, Illness, or Negative Thoughts.

Try this Self Healing Meditation and let me know how you feel afterwards by leaving me a comment below. I hope this serves you in feeling your best.

The most important thing to remember in our efforts to be good to our body is to remember to love it. In order to heal ourselves, it is essential to remove the negative beliefs that contribute to an unhealthy physical condition. We need to give ourselves positive messages all of the time and release negative pain. We don’t have to wait until we become thin or build our muscles or lower our cholesterol or reduce our fat ratio. We need to love ourselves right now and listen with love to the needs of our bodies. We deserve to feel wonderful all of the time and healing is your divine right.

Be well. ♥ Know that you are loved, and that healing is always possible. ♥

Caroline

 

My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at carolinejordanfitness@gmail.com 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

Other Things To Check Out:

Get Over The “Pain In the Butt” High Hamstring Tendonitis Pain

Hamstring Tendonitis is a real pain in the butt. Here’s what I’ve learned about getting rid of high Hamstring Tendonitis pain and helpful tips on how to heal your body and return to the sports you love.

Hamstring Tendonitis

Hamstring Tendonitis

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LIKE Caroline Jordan Fitness on facebook and join the positive community to start living your healthiest, happiest life.

Have you ever had dull, aching, pain in the butt? Pain right where the hamstring attaches to the butt muscle? You feel it when you walk, you definitely feel it when you bend forward, and the idea of running faster than a shuffle sounds almost impossible.

I’ve been there. High Hamstring Tendonitis. It’s a major bummer. Major.

Hamstring Tendonitis pain is a bad injury for anyone to deal with, especially for active people who need those hamstring muscles to be working correctly to do what we love the most, our sports! The hamstrings are an essential muscle group that help us move our best.

I had my first encounter with High Hamstring Tendonitis in 2012. I was an active runner and yoga student at the time. I’d run a few times a week and attend Vinyasa Flow classes with the best teachers in SF (we are very spoiled in the Bay Area when it comes to incredible yoga teachers – this place is a mecca of talent, knowledge, and skill!). I loved it until things started to hurt.

It all began with  a vague, aching soreness high up on my hamstrings and deep into my buttock muscles. It felt like a big knot I needed to massage out and I knew something was off. I probably just have “tight runner hips”, I thought, “I must need more stretching and foam rolling”. So I did more of that.  But it didn’t seem to help. In fact, the pain got worse.

The next thought was to stop running completely until things get better. So I retired my running shoes and spent more time doing yoga, still with the idea that stretching out my “tight runner hips” was the solution to my hamstring pain. I was wrong. What was causing my hamstring pain? Why wasn’t it going away with more resting and stretching?

High Hamstring Tendonitis

High Hamstring Tendonitis Source Yoga International 

For many people who practice yoga, hamstring injuries develop over time, usually where the hamstring attaches to the sit bone. This is a tendon injury, and unlike a muscle tear, it doesn’t happen suddenly. Instead, it is “death by a thousand cuts”: each tiny rip in the tendon is relatively minor by itself, but because it does not fully heal, repeated injuries accumulate over time, until an ill-considered bit of overstretching or an overly aggressive adjustment from a teacher finally puts the injury over the edge.

To give you a visual: if my hamstrings were a hair rubber band, over stretching had forced the band to rip and fray, causing them to lose their elasticity and no longer work to hold things together. Because it was so loose, my body had to fight to hold on and was in pain.

I didn’t need more flexibility, I needed stability. My hamstrings and hips had become so overstretched they could no longer support the demands of movement. The repetitive stress of countless downward dogs, forward folds, and hip openers on my already bendy body was ripping my hamstrings apart.

Stretching was actually causing my pain. What I needed was strength.

I stopped stretching and picked up the weights. I worked to realign my spine and regain strength in my butt, hips, and core. Squats, stability ball hamstring curls, Deadlifts (with good form!), and kettlebells were my best friends. I avoided all forward folds, downward dogs, and hip openers. A consistent strength program and a moderate rate of progression helped me heal my hamstrings. I was very lucky to have several incredible colleagues and coaches to help guide me through the process of figuring out what helped my hamstrings feel better and what didn’t. But real talk here: Your Body Is Your Business. Others can give you information to help you grow. But the only person responsible for figuring out what you need for your body to heal is you. 

Have you had high Hamstring Tendonitis or are working through hamstring pain? Here are a few more details on high Hamstring Tendonitis pain and an exercise video that can help you gently get your hamstrings to work again.

Causes of High Hamstring Tendonitis Pain

  • Repetitive stress particularly from activities like running, jumping, kicking, and yoga which can involve excessive lengthening of the hamstring muscles
  • Weak hamstrings, hips, glutes, and core muscles
  • Muscular imbalances, especially between the hamstrings and quadriceps
  • Overstretching of the hamstring, hip, or butt muscles

How to get rid of High Hamstring Tendonitis Pain

Always consult your doctor or physical therapist before starting this or any exercise routine.

I am not a doctor, but have successfully overcome high Hamstring Tendonitis pain as well as helped many others heal from the condition through my work as a fitness professional. I share my story and what I’ve found helpful to give you insight and hope that you can heal from High Hamstring pain and return to the sports you love.

For me, strength training has been an essential piece of recovering my hamstrings to full health. At first I was scared to do any movement, but I discovered that smart strength training and a moderate rate of progression helped me put the bounce back into my muscles and heal from pain.

Unlike most injuries, you can not get over high Hamstring Tendonitis by resting. It actually takes a lot of work to physically change what is causing the issue. You want to Keep Moving Mindfully! A muscle in tension stays in tension until you change its position. Functional movement is the key to healing strong and mobile muscles. Get a support team of trusted health professionals to assist you in your healing process. Trust me: you and your body are worth the investment. But no matter what, remember that you must heal yourself. Everything and everyone that helps is just an “assist” to your body’s own healing capacity.

For me healing from high Hamstring Tendonitis was a process of trial and error: noticing the exercises that helped get rid of pain (hello stability ball hamstring curls!) and noticing the exercises that caused pain (goodbye forward folds!). I encourage you to work slowly, listen to your body, and notice what helps you feel better and what you need to avoid to heal. I always say to my coaching clients, “you only have time to feel good”! So keep the exercises that work for you and avoid the ones that cause you to hurt!

Hamstring Tendonitis

Hamstring Tendonitis

Exercises to Help High Hamstring Tendonitis Pain

Since High Hamstring Tendonitis pain can result from bodily imbalances and misalignments, these basic exercises can relieve hamstring discomfort by realigning the hips and the knees.

However please keep in mind that everybody’s body is different and no exact program found online will address your specific needs. I want to offer you a general menu of specific hamstring exercises that I found helpful in healing my hamstring and relieving pain. Consider adding this exercise video to your High Hamstring Tendonitis rehabilitation program. I believe if you do the following exercises once a day you’ll be able to bring some relief to those hamstrings. The exercises you’ll do in this video include:

Double Leg Glute Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Slowly bring the hips back down, then lift back up or hold this position for 10-60 seconds.

Exercises for Hamstring Tendonitis Pain

Exercises for Hamstring Tendonitis Pain Photo Credit Kuroda Studios

Exercises for High Hamstring Tendonitis Pain

Exercises for High Hamstring Tendonitis Pain Photo Credit Kuroda Studios

Single Leg Glute Bridge: Same form as the above double leg glute bridge but with one leg instead of two.  Hold this position for 10-60 seconds or lift hips up and down for 10-15 reps.

Side lying clamshell: Lay down on the side of your body with your legs bent in 90 degrees. Lift the top leg up and down, with the foot facing forward. You should feel this on the side of your butt and in your hips. Perform 10-20 reps and then switch sides.

Hamstring curl: Lie down on belly on your mat with your legs extended straight. Lift one leg off the floor and curl your heel towards your butt using your hamstrings, glutes, and core muscles. Repeat 10-15 reps and then switch sides.

Front Plank: Lie on the stomach with elbows close to the sides directly under the shoulders. The palms should be facing downwards. Now, engage the abdominal muscles. There will be a sensation of tightness around the ribs and lower part of the body. Now, contract the thigh muscles and straighten the legs and flex the ankles. Now, slowly lift the torso and thighs off the floor. The legs need to be kept as rigid as possible. Try maintaining this position for about 10 seconds.

Ready to get started? Pay attention to the alignment cues and have fun! I hope this hamstring exercise video helps you feel better.

If you liked this video, please hit LIKE and SUBSCRIBE to my channel for more content to help you feel your best. And if you know someone who could benefit from this post, please share it with them. Everyone deserves to feel good, have strong hamstrings, and live in health.

Injury is a great teacher, most often arising from patterns and habits of movement developed over long periods of time. Injuries awaken us to these patterns–and to new ways of moving and being within our body.

Many people don’t believe me when I tell them that too much yoga can be a bad thing. In the mainstream culture Yoga is seen as something that is safe to do everyday. But too much of anything is never a good thing. Have you ever suffered from High Hamstring Tendonitis? Have you ever had an injury from too much flexibility? What did you do to help your body heal? Leave me a comment below, I’d love to hear your story and what has helped you.

For more reading on yoga injuries and high Hamstring Tendonitis, check out these posts:

I hope this post serves you in feeling your very best. Here’s to keeping our hamstrings healthy and happy for life!

With love and squats,
Caroline

My mission is to empower feel good fitness inside and out. I am here to be of service in your wellness and help you get your mind, body, and spirit in shape so you can love your life. Lets work together and live well. Contact me at carolinejordanfitness@gmail.com 

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

Other Things To Check Out: