Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints (47 page)

wood chop,
60
,
61

see also
self-treatment exercises

exercising:

aging and,
49
,
151

back pain in,
58
–59

balance and,
54

and balance of strength and flexibility,
51

for beginners,
50

body scan technique and,
34
–37

breathing as,
34
,
35
–37,
85

conditioning and,
54
–55,
62
,
70
–71

consistency and,
51

cross-training and,
63
,
66

duration of,
50
–52,
65
–66

endurance and,
49
,
65

excuses for avoiding,
49
–50

with family,
65

frequency and,
50
–52,
66

high-impact,
207

incorporation of, into daily life,
51

intensity of,
50
–52,
62
–63,
65
–66

low-impact,
181
,
207

metabolism-revving and,
39

neck pain and,
58
–59

overtraining and,
65

physical benefits of,
48
–49

resistance and,
58
,
74

self-treatment,
see
self-treatment exercises

skill and,
54
–55

strength and,
52
,
55
–61,
70
,
72
–73,
74
,
84
,
130

time constraints and,
52

see also
exercises; fitness

extensor digitorum longus,
213
,
216

extensor digitorum muscle,
12

extensor hallucis longus,
216

extensor muscles,
124
,
127

extensor pollicis brevis,
124
,
127

external obliques,
145

external rotators,
169
,
184
,
189

extracapsular ligaments,
170

facet,
150
–51

facet-joint arthritis,
151

facet joint syndrome,
150
–51

fascia,
13
,
13
,
15
,
24
,
156
,
160

fascicle,
13

F.A.S.T. (Facilitated Active Stretch Technique),
74
,
75
,
78
,
153
,
184
,
185
,
210

fats,
40
–41

see also specific fats

fat-soluble vitamins,
40

Feagles, Jeff,
78

Feldenkrais Method,
35

femoral heads,
170
,
180
,
181

femoroacetabular impingement,
170
,
173

femur,
170
,
170
,
171
,
172
,
174
,
177
,
179
,
198
,
199
,
200
,
203
,
204
,
205
,
206

fibrocartilage,
15
,
18
,
110
,
143
,
170

fibrocartilage capsule,
108

fibrous-tissue tunnel,
220

fibula,
214

fitness,
48
–66

all-purpose plan of,
53
–66

base level of,
55

endurance,
62

strength-training regimen for,
52

see also
exercises; exercising

flex-band,
121
,
122
,
123
,
231

flexor digitorum longus,
216

flexor digitorum muscle,
12

flexor hallucis longus,
216

flexor muscles,
124
,
128

focal chondral injury,
208

foot,
213
–33

arch weakness of,
232

function of,
214
–15

injuries to,
214

protection of,
219

structure of,
214
–15

toe flexion and,
216

forearm, exercises for,
136
–41

frequency, of exercise,
50
–52,
66

frozen shoulder,
108
–9

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
(Kabat-Zinn),
34

gait,
154
,
155
,
163
,
173
,
201
,
206
,
222
,
231
–32

Galloway, Jeff,
62

gastrocnemius,
213
,
216
,
226
,
229

Geller, Dan,
214
,
216
,
217

genetics,
4
,
18
,
62
,
83
,
132
,
181
,
208

glenohumeral joint,
103
,
110
–11

glucosamine,
47

gluteal muscles (glutes),
21
,
51
,
60
,
175
,
176
,
184
,
189
,
192
–95

gluteus maximus,
23
,
142
,
169
,
172
–73,
175
,
199

gluteus medius,
142
,
169
,
172
,
176
,
179

gluteus minimus,
142
,
169
,
172
,
176
,
179

golfer’s elbow (medial epicondylitis),
127
,
128

Gostigian, Mike,
217
–18

government dietary recommendations,
43
,
45
,
46
,
49

Graston Technique,
71
,
240

Gravitron machine,
58

groin,
171
,
173
–74,
177
–79,
238

groin pull,
172
,
173

Guyon tunnel,
133

gymnastics,
176

hamstrings,
12
,
20
,
51
,
65
,
78
,
169
,
172
–73,
175
–76,
183
,
187
,
192
–95,
198
,
199
,
204
,
216
,
230

hamstring tendon,
205

hand:

numbness in,
127

overuse injuries of,
125

versatility of,
126

see also
elbow/wrist/hand system

hand-bikes (arm ergometers),
49
–50

hands-on therapy,
1
,
2
,
4
,
6
,
24
–25,
69
,
70
,
71
,
78

Harvard University,
19
,
34

HDL (high-density lipoprotein) cholesterol,
42
,
49

Healing Back Pain
(Sarno),
32

health-care system,
237

heart disease,
41
,
49

herniations,
7
,
18
,
87
–88,
89
,
143
,
148
,
172
,
173
,
177
–78,
238

hip,
169
–96

aging and,
177

capsule of,
170
,
172
,
179

cartilage of,
235

damage to,
18

dysfunction of,
177

exercises for,
183
–96

flexors of,
161
,
172
,
174
–75

flexor tendinitis of,
174
–75

fractures of,
17
,
46

groin pain and,
171
,
173
–74,
177
–79

impingement of,
173
,
177
,
178
,
180

injury of,
169

as joint,
see
joints

movements of,
182

osteoarthritis in,
181

pain in,
19
,
170
,
171
,
174
–81

pelvis and,
174

reparation of,
178

replacements of,
19
,
66
,
170
,
178
,
180

resurfacing of,
180

rotator muscles of,
148
,
176

socket of,
170
,
171
,
180
,
235

hormones,
13
,
17
,
34
,
40
,
43
,
150

Hospital for Special Surgery,
2
,
43
,
45
,
87
,
126
,
129
,
149
,
238

human evolution,
16
,
34
,
79
–80,
102
,
124
–25,
179

humerus,
103
,
104
,
106
,
110
,
111
,
126

hydration,
44
–45

iliacus,
172
,
197

iliopsoas,
145
,
172
,
174
,
175

iliopsoas tendon,
179

iliotibial (IT) band,
169
,
179
,
197
,
199
,
201
,
210
,
211
,
212

iliotibial band pain syndrome,
201

illness behavior,
30
–31

immune system,
14
,
40

inflammation:

of bursas,
105
–6

corticosteroid injections and,
87
,
89
,
201

friction as cause of,
24

healing process and,
24

injuries and,
130

of joints,
5

of muscles,
see
muscles, inflammation and irritation of

omega-3 and,
38
,
41
,
47