Spunk Fitness Silver Spring

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 Talk to anyone over the age of 40 and most likely they have some kind of ache or pain, often times involving their joints.  Sometimes the joint discomfort is the result of wear-and-tear but other times it can be caused by an infection, an autoimmune disorder or a condition like gout. Any disease that involves the joints falls under the category of a rheumatic disease, of which there are 100 classified types.  Arthritis is one of the most common of the rheumatic diseases. Arthritic conditions are distinguished by red, swollen joints and inflamed connective tissues such as cartilage, synovial tissue, and tendons.  Autoimmune diseases happen when the body’s own immune system is turning on parts of the body. The term rheumatic comes from the Greek root “rheuma,” which means flux, but it’s come to mean ‘related to the joint.  “Arthritis” means joint inflammation, and although it is really only a symptom or sign—not a diagnosis—the term arthritis has become the laype...

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Cardiovascular diseases are disease of the heart and blood vessel system.  They include coronary heart disease (often called heart disease), stroke, high blood pressure, angina and rheumatic heart disease.  According to the CDC, heart disease is the leading cause of death in the US, with 500,000 people in the United States dying of heart disease each year. Many others with heart problems become permanently disabled. Heart disease occurs when the arteries that supply blood to the heart muscle become hardened and narrowed, due to a buildup of plaque on the arteries’ inner walls. Plaque is the accumulation of fat, cholesterol, and other substances. As plaque continues to build up in the arteries, blood flow to the heart is reduced.  This prevents oxygen and nutrients from getting to the heart. Heart disease can lead to a heart attack. A heart attack happens when a cholesterol-rich plaque bursts and releases its contents into the bloodstream. This causes a blood clot to form ...

Foam rolling has been around in the world of physical therapy for a long time, but has recently become a mainstream practice for preventing injuries and aiding muscle recovery. Available at most sporting goods and athletic stores for $10-$40, foam rollers are an affordable and readily-available means of self-therapy, with advantages that more and more athletes are realizing. So what exactly is foam rolling, and why is it beneficial to incorporate into your daily routine? Foam-rolling is known in the therapy world as “self-myofascial release” (MFR) or simply “self massage.” It’s the practice of applying pressure to specific trigger points to aid in muscle recovery. Trigger points are areas of extreme muscle tightness — sometimes so severe they are referred to as ‘knots.’ These points often radiate pain to a larger area (for instance, a tight IT band causes pain from the hip all the way down into the knee).  A number of things can cause trigger points to develop, such as intense work...

Should you stretch before a workout? After a workout? Do you really need to stretch at all? There are diverse opinions when it comes to stretching, but the general consensus is: yes, yes, and yes. Stretching is not just for elite athletes, or those who frequent fitness clubs. Everyone can benefit from stretching because it keeps the muscles flexible and lengthened, reduces the force to joints, prevents injuries, and can improve chronic problems like back pain. The older we get, the more our muscles shorten and lose their elasticity, so it’s important to begin stretching early in life to stave off the aches and pains associated with aging. If you’re a regular at a fitness gym, it’s even more important to include stretching in your workout routine, since you’re placing greater demand on your muscles. Stretching Before If you have to choose either before or after a health club workout to stretch, choose after, but be sure to get in a good 10-minute warmup. Some experts don’t think stretch...