The real issue is not those two pounds. It’s the month-long disruption to your habits, routines, sleep, digestion, and stress levels. That’s what makes January feel like a battle uphill.

As a plant-based nutritionist and digestive health specialist, I see it every year: it isn’t the holiday meals that throw people off. It is the all-or-nothing mindset that quietly settles in as soon as the calendar flips to December. Many people say, “I’ll start fresh in January,” without realizing how much harder that approach makes things.

Your health doesn’t need perfection during the holidays. It needs connection — to how you want to feel, to habits that support you, and to choices that honour your energy, not drain it.

WHY JANUARY FEELS SO HARD FOR SO MANY

There is a reason New Year’s resolutions feel like they fail before they even begin. Only about 9% of people stick with them, and most resolutions collapse before February. Not because people lack willpower — but because they enter January exhausted, inflamed, stressed, and running on low-quality fuel from weeks of disrupted rhythms.

December often brings:

• Poor sleep
• Heavier meals
• Increased alcohol
• Higher stress
• Less movement
• Blood sugar swings
• Gut disruption that affects mood, cravings, and motivation

When your body is depleted, your mind follows. Starting the new year from a place of burnout makes motivation feel impossible.

But here’s the good news: small, intentional choices through December can completely transform how you feel in January.

SMALL SHIFTS THAT MAKE A BIG DIFFERENCE THIS MONTH

Healthy holidays aren’t about saying no to the foods or experiences you love. They are about staying connected to what supports your energy, your gut, and your long-term well-being.

1. Choose Intention Over Restriction
Rather than avoiding festive foods, ask yourself how you want to feel. Add more fiber, prioritize veggies, drink more water, and enjoy treats slowly and intentionally.

2. Make Smart Swaps That Still Feel Joyful
Alternate alcohol with sparkling mocktails, build your first plate around vegetables, enjoy a protein-rich snack before a party, or bring a nourishing dish you love.

3. Stay Ahead of Stress and Burnout
Ten minutes of movement, a short outdoor walk, water before coffee, and a consistent bedtime may seem small — but they support your nervous system during a naturally busy season.

4. Protect Your Calendar and Your Peace
White space matters. If something drains more energy than it brings, it is okay to say no. Aim for connection, not perfection.

5. Prioritize Presence Over Performance
We often pressure ourselves to create the “perfect” holiday. But people remember the warmth, the conversations, and the moments — not the flawless table settings.

THE HOLIDAY MONTH DOESN’T HAVE TO DERAIL YOUR HEALTH

You don’t need a rigid plan, a detox, or a January overhaul. What you need is consistency, compassion, and small habits that help you feel your best — even in a busy season.

When you honour your health throughout December, January becomes something you can move into with clarity and confidence, not something to recover from.

YOUR DECEMBER FEEL-GOOD FORMULA

Small choices that keep you energized without sacrificing holiday joy.

Connection > Perfection
Share real moments, not flawless hosting.
Nourish Before You Indulge
A veggie-forward plate and a protein-rich snack set you up to enjoy the rest.
Move for Your Mood
Ten minutes of fresh air can reset your nervous system.
Hydrate Like It Matters
Because it does — especially in a month of rich meals and late nights.
Create Space to Breathe
Saying no is sometimes the healthiest yes.

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Read This Story in Our 2025 Holiday Gift Guide Edition

IMPACT Magazine’s 2025 Holiday Gift Guide Edition is packed with our most inspiring gift ideas yet! It’s curated for the health-minded, fitness-driven, wellness-focused and food-loving people in your life. From standout essentials to unexpected finds, everything you need to complete your list is right here. Plus, don’t miss our ‘Best of Holiday Recipes’ collection!

Dopamine is the brain’s natural motivation messenger. It helps you feel focused, energized, and engaged. During winter, dopamine can be harder to access, which is why simple daily habits play such an important role. You do not need a full workout plan or a dramatic lifestyle overhaul — you just need small, intentional practices that help you feel grounded and capable. These gentle shifts can build real momentum, even on the darkest days.

Below are five habits I encourage people to weave into their fall and winter seasons. They are realistic, approachable, and supportive. Think of them as tools you can reach for whenever you need a little boost.

FIVE DOPAMINE-FRIENDLY WINTER HABITS

1. Move Daily

• Short bursts of activity count. A quick walk, stretch session, or gym visit stimulates dopamine release and supports mental clarity.
• Add movement to routines you already have, like doing a few exercises while your coffee brews.
• Use short movement breaks during the day — two to five minutes is enough to shift your mood.
• On low-energy days, begin with two minutes. Often, the hardest part is starting.

2. Celebrate Small Wins

• Completing realistic tasks sparks a healthy release of dopamine. Simple accomplishments such as making the bed or completing a weekly movement plan help maintain momentum during darker months.
• Keep a simple list of daily wins on your phone. It can include anything that makes you feel proud or steady.
• Pair habits together, like stretching after making your bed or taking ten slow breaths before opening your laptop.
• Speak your progress out loud. Acknowledging your efforts builds confidence and motivation.

3. Strength Train in Bite-Sized Sessions

• Lifting weights or performing resistance exercises can help regulate hormones such as dopamine and reduce cortisol levels. Foundational exercises such as squats, planks, glute bridges, and push-ups can be performed at home or at the gym to build both physical and mental strength, while also boosting self-esteem and improving motivation.
• Aim for two or three short sessions each week:
 • Lower Body: Squats, glute bridges, and lunges for about ten minutes.
 • Core and Upper Body: Planks, push-ups, or band pulls for about ten minutes.
 • Full Body Reset: Light circuits that combine core, legs, and upper body for about fifteen minutes.
• Shorter sessions are easier to stick with and still provide all the mental and physical benefits you need through winter.

4. Pause for Mindfulness

• A few quiet minutes can reset stress responses. Meditation, intentional breathing, or a silent walk helps regulate dopamine patterns and reduce tension.
• Try one or two minutes of box breathing.
• Go for a quiet walk without headphones and let your mind settle.
• Use micro breaks between tasks to take a few slow breaths.
• Create a gentle evening routine with stretching or reading to help your body wind down.

5. Keep Sleep Consistent

• Seven hours or more supports the activity of dopamine receptors. A regular bedtime and wake time protects energy, attention, and mood regulation.

Winter may feel long, but it does not have to feel defeating. When you support your body with small, intentional habits, you create a foundation of resilience that carries you through the season. Movement, mindfulness, and consistent rest are powerful tools that help you stay steady and connected to yourself. Each small action is a reminder that you are strong, capable, and worthy of feeling good, no matter what the weather is doing outside.

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Read This Story in Our 2025 Holiday Gift Guide Edition

IMPACT Magazine’s 2025 Holiday Gift Guide Edition is packed with our most inspiring gift ideas yet! It’s curated for the health-minded, fitness-driven, wellness-focused and food-loving people in your life. From standout essentials to unexpected finds, everything you need to complete your list is right here. Plus, don’t miss our ‘Best of Holiday Recipes’ collection!

Well-conditioned hips and glutes support strong edging and help prevent the inward knee collapse that can throw a skier off balance. Powerful quadriceps and hamstrings are crucial for maintaining a stable ski stance, absorbing shock, protecting the joints, and controlling speed. A strong core keeps skiers centred over their skis, even in unpredictable snow or challenging terrain.

Early-season conditioning isn’t just about performance—it’s a cornerstone of injury prevention. Skiing places significant strain on the knee joint and its supporting ligaments, particularly the ACL, making knee injuries some of the most common on the mountain. Many of these issues stem from inadequate muscular endurance. When the body doesn’t have the required strength, the knees end up absorbing forces they aren’t ready to handle. Strengthening the muscles that support ski-specific movements helps distribute load more effectively and reduces unnecessary stress on joints and connective tissues.

The good news? Pre-season training doesn’t have to be complicated. Even short, consistent sessions focused on the right muscle groups can deliver impressive benefits.

And one final tip: don’t abandon your strength routine once the lifts start spinning. Continuing your training throughout the season is one of the best ways to stay strong and ski better.

Essential Ski-Season Exercises

1. Squat

3 sets × 8 reps, 1-minute rest between sets

A foundational strength exercise targeting the quadriceps and glutes. These muscles take on significant load during downhill skiing—especially the quadriceps of the outside leg as you initiate and hold a turn.

• Start with feet shoulder-width apart.
• Bend your knees to lower into the squat as far as your range of motion allows, then push back up to standing.
• Make sure your knees track over your feet—if they wobble, engage your glutes to stabilise.
• Keep your pelvis in a neutral position throughout the movement.

2. Split Squat

3 sets × 8 reps, 1-minute rest between sets

This single-leg variation builds quad strength while also improving balance and hip stability. It’s excellent for training the control needed for dynamic weight shifts on the slopes.

• Start with one foot in front of the other, about hip-width apart.
• Lower your back knee toward the floor until both legs form roughly 90° angles.
• Push through your front foot to return to standing.
• If you’re wobbling, pick a spot to focus on or stay close to a wall for extra support.

3. Dead Bug

3 sets × 8 reps, 1-minute rest between sets

A highly effective core activation exercise that reinforces the stability and posture required for maintaining a strong, centred position over your skis.

• Lie on your back with your arms extended toward the ceiling and legs bent at 90°.
• Lower your opposite arm and leg until they hover just above the ground, then return to the starting position.
• Repeat on the other side.
• Keep your lower back pressed into the mat throughout the movement.

4. Side-Lying Adduction

3 sets × 8 reps, 1-minute rest between sets

This movement targets the adductors—the inner-thigh muscles heavily engaged in skiing. Strong adductors contribute to a solid ski stance and assist in stabilising the knee during edging and turning.

• Lie on your side with your hips stacked.
• Bring your top leg slightly forward with your foot on the ground.
• Lift your bottom leg toward the ceiling, keeping your pelvis and trunk stable.
• Use your hand for balance if needed.

5. Hamstring Curl

3 sets × 8 reps, 1-minute rest between sets

Designed to strengthen the hamstrings, which play a key role in knee stability. Balanced strength between the quadriceps and hamstrings is essential and can help reduce the risk of ACL-related injuries.

• Lie on your back with your feet resting on an exercise ball and legs extended.
• Press your heels into the ball and roll it toward your glutes.
• To make it more challenging, lift your hips into a bridge position.
• Keep your arms by your sides, pressing into the floor for stability.

Optional Training Variation

For an added challenge, alternate 8 reps of squats with 8 reps of split squats before taking your 1-minute rest. This continuous cycle increases quadriceps endurance. Repeat for 3 rounds.

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Read This Story in Our 2025 Holiday Gift Guide Edition

IMPACT Magazine’s 2025 Holiday Gift Guide Edition is packed with our most inspiring gift ideas yet! It’s curated for the health-minded, fitness-driven, wellness-focused and food-loving people in your life. From standout essentials to unexpected finds, everything you need to complete your list is right here. Plus, don’t miss our ‘Best of Holiday Recipes’ collection!

As Graham Scarr writes in Biotensegrity: The Structural Basis of Life, “Part of the problem with classical mechanics is that these laws… were described through experiments on inanimate objects with relatively simple and uniform internal structures. Living tissues, on the other hand, are multiscale composites where each anatomical part is a complex module made from smaller modules nested within its complicated, heterarchical organization… and their physiological interactions conform more to the relatively new physics of soft matter than standard engineering.” 

Bones bend. Fascia responds. Tissues under high strain stay supple. Even the most ‘rigid’ parts of the body—bones, tendons—store and return energy like a spring. Structures that would collapse under classical assumptions remain fluid, stable, and alive.

The Cracks in Classical Biomechanics

The mechanical view of the human body found fertile ground during the Industrial Revolution. Giovanni Alfonso Borelli often called the “father of biomechanics,” played a pivotal role in this. His seminal work, De Motu Animalium (“On the Movement of Animals”), laid the groundwork for viewing bones as levers, joints as hinges, muscles as motors. It made sense, especially in a world reshaped by industry. Bodies were measured, mapped, and modeled like machines. Movement was simplified into vectors and torque. Rehab focused on correcting angles and restoring symmetry. Coaching drills emphasized alignment and force production.

But living tissue doesn’t follow engineering rules. Muscles don’t contract in isolation. Fascia doesn’t behave like rope. And forces aren’t neatly transferred along a single axis—they ripple, radiate, and reorganize across the system. Most importantly, real-world human movement is messy, variable, adaptive. It’s not rigid—it’s responsive.

This gap between the predictable world of physics and the emergent nature of living systems is where biomechanics starts to fall apart. Classical mechanics isn’t inherently wrong—it’s just profoundly incomplete for understanding life.

Euclid and Geometry 

The problem isn’t just with the mechanics—it’s with the geometry.

Euclidean geometry, first codified by the Greek mathematician Euclid around 300 BCE, offered a logical and consistent way to understand space. His system of points, lines, and angles was so intuitively “correct” that it shaped the way humans conceptualized reality for over two thousand years. Classical mechanics grew within this spatial system—flat, rigid, predictable—and it was only natural that early biomechanics would adopt it as well.

The use of Euclidean logic in biomechanics may help draw diagrams or model force vectors, but it cannot explain how life holds itself together. It cannot model the self-organizing, shape-shifting, heterarchical nature of living movement. For that, we need a different geometry. One that curves. One that responds. One that lives.

Biotensegrity: A New Structural Language

This brings us to biotensegrity, a revolutionary model for understanding biological architecture. The term “tensegrity” was coined by R. Buckminster Fuller, an architect and inventor, to describe structures that maintain their integrity through a continuous tensional network, rather than continuous compression. Think of a tensegrity sculpture: rigid struts (compression) float within a web of continuous cables (tension), holding the shape without touching each other.

Dr. Stephen Levin, an orthopedic surgeon, was instrumental in applying Fuller’s tensegrity principles to biological systems, recognizing that this non-intuitive geometry perfectly describes the human body. 

In biotensegrity, bones are the discontinuous compressive elements, ‘floating’ within a continuous, pre-stressed tensional network formed by fascia, muscles, ligaments, and even fluid dynamics. Force is not transmitted through stacked levers but distributed dynamically throughout the entire tensional system. This means that a force applied anywhere in the body is immediately and widely disseminated, allowing for remarkable resilience, adaptability, and energy storage, much like a spring. The body doesn’t stack in segments; it floats in tension.

Heterarchy: Coordination Without Command

A key concept intertwined with biotensegrity is heterarchy. Traditional biological and mechanical models often assume a hierarchy: a top-down control system where the brain dictates every movement, or where one system is inherently more important than another. 

In a heterarchical system, there is no single “boss.” Instead, all components—from the molecular level within cells, to the cellular, tissue, organ, and musculoskeletal systems—are equally interactive and influential. They co-regulate through complex feedback loops, adapting and influencing each other in a multidirectional, omnidirectional manner. It’s not top-down, nor is it purely bottom-up; it’s a constant, dynamic interplay from the middle to the outside, from the outside to the middle, from the top to the bottom, and from the bottom to the top. This distributed control and mutual influence allow for incredible adaptability and emergent behaviour in human movement.

What This Means for Movement

The shift from a biomechanical to a biotensegrity and heterarchical understanding of the body has profound implications for how we approach movement, training, and rehabilitation:

• Coaching: We no longer focus on rigidly “aligning bones” or instructing isolated muscle contractions. Instead, the emphasis shifts to managing tension relationships throughout the entire system, cueing for adaptability, responsiveness, and global force distribution. Critically, this also involves designing movement as behaviour aimed at solving problems and tasks. Coaches can leverage task-led constraints to guide the development of motor learning and foster real-world capability, recognizing that movement solutions emerge from the body’s dynamic interaction with its environment.
• Rehabilitation: Injuries are less about a single “failure” at a joint or muscle and more about a multifaceted breakdown in the body’s ability to adapt. This can manifest as a disruption within the tensegrity matrix, a lack of sufficient movement solutions (variability) to effectively solve a movement problem, or even be influenced by lifestyle factors such as cognitive distraction, fatigue, or insufficient readiness for a given task. Treatment, therefore, moves beyond localized fixes to addressing patterns of strain and tension across the whole interconnected system, enhancing motor learning and adaptability, and considering the broader context of an individual’s readiness, fostering systemic resilience.
• Performance: Fluidity, efficiency, and resilience in athletic performance are better understood as the result of distributed coordination and continuous tension modulation, rather than brute-force production by isolated levers. Optimal movement is emergent, not simply instructed, and is always contextual to the task at hand.

The shift from the rigid, linear world of classical biomechanics to the fluid, interconnected realm of biotensegrity is not merely an academic exercise. It is a fundamental re-evaluation of how we perceive, touch, train, and heal the body. You’re not a machine in need of calibration. You’re a constellation of living tensions, adapting in real time to the forces of the world.

This article has been edited for length and reprinted with permission from www.movnat.com

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

One of the most powerful things about working with fascia is realizing how truly interconnected the body is. There are twelve fascial lines—or anatomical “trains”—that run through the body like highways of tension and support. These lines connect everything from your toes to your skull, wrapping around muscles, bones, organs, and joints in a continuous web.

This is why a restriction in your calf or hip might show up as tightness in your shoulders or neck, or why opening the fascia around your ribs could improve your breathing and posture. When one area is restricted, it can pull on the entire line—limiting movement and creating imbalance throughout the system.

FST works with these full-body fascial lines rather than isolating single muscles. By doing so, it not only treats the area of discomfort but also addresses the root cause, allowing for more complete and long-lasting results.

What is FST?

In an FST session, a trained practitioner gently moves your body through pain-free ranges of motion while you stay relaxed on a treatment table. Instead of forcing a stretch, they use a blend of traction, oscillation, and breathwork to ease tension and “open up” your joints and release deep fascial tension without forcing your body into discomfort. Unlike static stretching, which often targets specific muscles, FST focuses on the entire fascial system, freeing up restrictions and increasing flexibility from head to toe. 

Clients often describe their first session as surprising: less like stretching and more like their body is finally able to exhale after years of holding on. Some feel immediate relief from nagging aches. Others experience a dramatic increase in joint mobility or an overall sense of lightness and ease.

Why Fascia Matters 

Fascia plays a key role in everything we do. From movement efficiency and posture to injury prevention and pain reduction. When the fascia is healthy and hydrated, it glides smoothly with movement, but stress, repetitive motions, trauma or poor posture can cause it to stiffen and feel restricted. This limits your range of motion and creates imbalances throughout the body.

Unlike muscles, fascia doesn’t respond well to aggressive stretching or isolated effort. It requires gentle, whole-body approaches that involve the nervous system—and that’s exactly what FST provides.

Who is FST for?

FST is for anyone who wants to move with more freedom and less discomfort. Athletes use it to recover faster and perform at their peak, while desk workers find relief from the stiffness that comes with long hours of sitting hunched over their keyboards. Everyday people with long-time injuries or chronic tightness often discover a level of relief and mobility they didn’t think was possible. 

How Is FST Different from Other Therapies?

The difference lies in how fascia responds. FST doesn’t just knead or lengthen muscles—it creates space in the joints and invites the nervous system to release tension safely. It’s passive, meaning you’re not doing the work—your practitioner is guiding your body into a state where healing and release can actually happen.

Massage feels good, yoga can improve flexibility, and foam rolling has its place—but none of them access the deeper fascial layers in the way FST can. It’s the missing link in recovery that many people didn’t even know they were missing.

The Breath-Body Connection

Breath is an essential component of FST. During sessions, clients are guided to breathe in sync with the stretches, which helps calm the nervous system and create deeper, more sustainable release. Breath also connects the brain and body, encouraging presence, awareness, and restoration on a level that’s both physical and emotional.

Whether you’re chasing a performance goal, healing from injury, or simply wanting to feel more at ease in your own skin, FST meets you where you are. It’s not about pushing through pain or “earning” your recovery. It’s about giving your body the support it needs to move the way it was designed to.

When you give your fascia the attention it deserves, everything changes: posture improves, movement becomes easier, and chronic tension starts to melt away. It’s not magic, it’s just a smarter way to work with your body instead of against it.

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Why Knee Mobility Matters

Your knees play a crucial role in just about every movement you make—from walking and running to squatting and standing up from a chair. As hinge joints, they allow your legs to bend and straighten, and they’re deeply influenced by what’s happening both above (at the hips) and below (at the ankles). That means if your knees aren’t moving well, it’s not just your lower body that suffers—your entire movement system is affected.

When knee mobility is restricted, your posture, balance, and stability can all take a hit. Tight quads, stiff hips, and limited ankle range of motion can cause your knees to compensate in ways they weren’t designed to—leading to discomfort, poor mechanics, and eventually injury. In fact, many common issues like runner’s knee and pain during squats can be traced back to poor movement quality, not just weak muscles.

Some of the most common causes of limited knee mobility include:

• A sedentary lifestyle (aka too much sitting, not enough movement)
• Past injuries that were never fully rehabilitated
• Muscle tightness in the quads, hamstrings, calves, or hip flexors
• Inflammation or joint irritation from repetitive overuse

The good news? You can improve how your knees move and feel—often with just a few minutes a day. Consistent mobility exercises for knees help reduce stiffness, reintroduce natural range of motion, and build more durable, pain-free movement patterns.

Whether you’re dealing with discomfort or simply want to stay ahead of future problems, exercises to improve knee mobility are a smart investment in long-term performance and joint health.

Simple Exercises to Improve Knee Mobility

Mobility is a major player in keeping your knees healthy, functional, and pain-free. Whether you’re bouncing back from an injury or just trying to move better every day, a few targeted mobility drills can go a long way.

Below are some of the best knee mobility exercises to improve flexibility and control—so you can walk, squat, run, and move with confidence.

Best Knee Mobility Exercises to Enhance Flexibility and Movement

These exercises help improve your knees’ ability to bend, extend, and move freely through their natural range—crucial for everyday comfort and injury prevention.

1. Heel Slides

Lie on your back with legs extended. Slowly slide one heel toward your glutes, bending the knee, then extend back out. Repeat 10–15 times per leg.

Why it works: Encourages gentle knee flexion and extension—especially useful after long bouts of sitting or in early rehab.

2. Seated Knee Extensions

Sit tall in a chair. Extend one leg straight out, squeezing your quad at the top, then lower slowly. Perform 10–15 reps per leg.

Why it works: Strengthens the quadriceps, which play a key role in stabilizing the knee joint during movement.

3. Quadriceps and Hamstring Stretch

For quads: stand and pull one foot behind you.

For hamstrings: place your foot on a low surface and hinge forward at the hips.

Why it works: Releases tension in major muscle groups that often restrict knee motion and cause pain or discomfort during activity.

Exercises for Knee Mobility That Promote Better Control and Stability

These drills support joint stability, balance, and proprioception—all essential for athletic performance and daily movement.

1. Knee Circles

With feet together and knees slightly bent, slowly circle your knees clockwise, then counterclockwise. Perform 10 reps in each direction.

Why it works: Lubricates the joint and enhances spatial awareness of knee positioning during movement.

2. Step-Through Lunges

From standing, step forward into a lunge, then swing the leg back into a reverse lunge—all in one smooth motion. Alternate legs for 8–10 reps.

Why it works: Builds strength and coordination through a full range of motion while reinforcing single-leg stability.

3. Wall-Assisted Deep Knee Bends

Stand with your back against a wall and feet slightly forward. Slide down into a deep squat and hold for 15–30 seconds. Repeat 2–3 times.

Why it works: Helps restore confidence and control in deep knee positions without overloading the joint.

When it comes to knee health, mobility equals longevity. Practicing these exercises for knee mobility just a few times per week can help you maintain functional movement, reduce stiffness, and feel stronger doing the things you love.

This article has been reprinted with permission from www.thesteadystate.com

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

She trained smart. She stretched religiously. She ran through the pain—until she couldn’t. The same hip would seize up again and again, derailing months of preparation. Her physio blamed her glutes. Her coach blamed her cadence. Nobody asked if her pelvis might be rotated.
This scenario plays out every day—not just in recreational runners, but in elite athletes. And yet few people—runners or rehab professionals—are familiar with the concept that could finally explain it.

Malalignment Syndrome

The term was coined by the late Dr. Wolfgang Schamberger, a physician, author, and lifelong runner who spent the better part of his career challenging the orthopedic and rehab community to rethink what injury really is—and where it begins.

What Is Malalignment Syndrome?

Dr. Schamberger discovered the hard way—through personal injury—that some problems don’t stem from weakness, tightness, or overuse. They come from how the body is built and aligned.

Subtle structural asymmetries in the pelvis, spine, and limbs can shift the way force travels through the body. The result? Chronic, one-sided injuries that seem to defy logic.
His books, The Malalignment Syndrome and Read My Hips!, laid out a rigorous framework for understanding how mechanical imbalances can quietly derail even the most robust athletes.

Studies suggest that over 80 per cent of chronic running injuries occur on one side of the body, strongly implicating hidden mechanical imbalances rather than global dysfunction.
And runners are particularly vulnerable—not because running is inherently dangerous, but because it is relentlessly repetitive. If your structure is even slightly off, you’re repeating that “offness” thousands of times per week.

What You Need to Know

1. Malalignment is often invisible to the untrained eye.
   You won’t spot it on an MRI. You won’t foam-roll it away. These patterns involve joint orientation, limb length asymmetry, and compensation strategies that only become visible through specific alignment-focused assessments.
2. Strength training won’t fix what alignment throws off.
   Yes, strength matters. But if your foundation is skewed, you’re just reinforcing dysfunction. A misaligned runner becomes a strong—but unstable—runner. And when your body finally hits its compensation limit, the resulting injury tends to be worse—because now you’re generating more force through a flawed foundation.
   It’s like putting a bigger engine in a car with a wheel alignment problem. The more force you generate, the bigger the eventual disaster.
3. You can’t stretch your way out of a rotated pelvis.
   Tightness is often a symptom, not a cause. Stretching might bring temporary relief, but those same tissues will tighten back up if your body’s alignment is still off. Position doesn’t just matter more than flexibility—it helps define the parameters of your mobility. If your structure is off, your range of motion will always be fighting against built-in restrictions.
4. Pain isn’t always where the problem is.
   That sore knee might be compensating for a rotated femur. That angry Achilles could be working overtime to make up for a misfiring hip. In a misaligned system, pain shows up at the weakest link—not necessarily at the root cause.
5. Alignment is measurable—and correctable.
   Professionals trained in alignment-based assessment can detect these patterns using posture grids, pelvic balance tests, gait evaluation, and manual palpation. What you uncover may surprise you—and it may change the way you train forever.

So, What Can You Do?

You don’t need to become a biomechanical detective. You just need to stop guessing—and start testing. A good clinician can guide you. But you can also begin on your own.

Runner’s Alignment Self-Check
Try these three at-home cues:

• Stand barefoot in front of a mirror. Do your kneecaps and feet point straight ahead—equally on both sides? They should. Even slight asymmetries may suggest underlying alignment issues worth exploring.
• Lie on your back and bend your knees. Do they appear even, or does one sit higher than the other?
• Perform a slow bodyweight squat. Do you favor one leg, even subtly?

If so, your body may be compensating for an underlying alignment issue.

The good news: you’re not powerless.

Dr. Schamberger believed deeply in manual therapy—especially osteopathic techniques like Muscle Energy Technique—to correct alignment. These are effective, but often require ongoing visits to a practitioner.

Fortunately, many alignment issues can be addressed through targeted corrective exercise at home. While complex cases may need professional support, most runners can begin restoring balance—without a lifetime of clinic visits.

If you’re stuck foam rolling the same tight spot or stretching a muscle that won’t release, it may be time to look upstream.

The current trend in rehab is to retrain movement—but if the foundation is off, that’s a dead end. You can’t cue your way out of structural imbalance. It’s like teaching a driver to steer better in a car with a bent wheel. The harder they try, the worse the wear.

While some pain-science experts question the importance of alignment, physics remains unchanged—and structure still governs function.
Maybe that’s the quiet revolution rehab needs. Not another trend. Not another cue. A return to fundamentals.

When the body is aligned, movement flows and pain fades. Ignore alignment, and you’re not fixing dysfunction—you’re just reshuffling it.
Pain speaks the language of imbalance. Malalignment is the message. You weren’t built to break. You were built to move.

Start moving that way again. 

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Read This Story in Our 2025 Summer Outdoor Travel Issue
IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

As a holistic nutritionist and anti-inflammatory expert, I have spent my life seeking an answer to this question, and the answer is a resounding, “Yes, your choices make the greatest impact on longevity.”

Dan Buettner, a National Geographic explorer and author of The Blue Zones, has found distinct lifestyle secrets to longevity that everyone living over 100 with vitality has in common. The longest living people live in regions of Greece, Japan, Italy, California, and Costa Rica.

Lifestyle Habits That Are Common Among Longevity Zones

Do authentic movement
Long-living people get their exercise through daily life—walking, biking, gardening, playing—not structured workouts.
Have a purpose It’s important to find a place of contribution, so you can stay engaged and positive as you age. Instead of retiring, many centenarians keep doing what they love—from tending gardens to caring for grandkids.

Love
One of the cornerstones of longevity is expressing gratitude and sharing love with your tribe. The reduction of stress dramatically reduces inflammation.

Eat anti-inflammatory food
Diets packed with anti-aging nutrients have the power to enhance and extend life. A focus on plants, fibre, and Omega-3 fatty acids
is key.

Foods for Longevity Inspired by Sardinia, Italy

Dandelion Greens
Dandelion greens rank high in overall nutritional value among leafy greens and are loaded with antioxidants, like polyphenols, vitamin A and vitamin C. The antioxidant potential is of particular significance for longevity because it decreases oxidative stress (a critical process in the development of chronic diseases) and slows down the aging process in your cells.

Fennel
Part of the parsley family, fennel is used as both a vegetable and a spice. It’s commonly used as a natural remedy against digestive disorders, and it is anti-inflammatory, reducing the risk of diseases and increasing antioxidant activity in the body.

Fennel helps maintain healthy cholesterol levels by increasing good cholesterol (HDL) and inhibiting the oxidation of bad cholesterol (LDL). Between those benefits and its high content in potassium, fennel is great at supporting a healthy cardiovascular system.

Foods for Longevity inspired by Okinawa, Japan

Seaweed
Seaweeds contain many bioactive compounds and polysaccharides not found in any other terrestrial plants. Studies comparing Japanese to Western diets have linked the consumption of seaweed to a lower risk of chronic diseases such as high cholesterol, heart disease and cancers.

In particular, seaweed has been shown to reduce breast cancer risk in premenopausal women, likely due to its unique effects on hormone metabolism.

Ginger
Rich in phytonutrients, ginger has many medicinal properties, such as decreasing inflammation, cholesterol, and blood pressure, and can decrease your risk of various cancers (colorectal, ovarian, liver, skin, breast and prostate).

Gingerols, shogaol, and paradols are key compounds found in the ginger root that promote health and slow aging.

Foods for Longevity inspired by Ikaria, Greece

Garlic
Garlic is a truly wonderful plant. It can kill microbes (bacteria, fungus, virus), lower blood pressure and cholesterol, thin the blood to prevent blood clots, and even prevent cancer.

What makes it so powerful is that it has a higher amount of sulfur compounds than any other species among its family. One of the most important to note is allicin, which makes garlic a terrific natural antibiotic.

Olives
Olives and olive oil are staples in the Mediterranean diet, and these countries tend to have a low incidence of chronic diseases, such as cardiovascular disease and cancers, and increased longevity and life expectancy.

Olives are high in oleic acid and phenols, both beneficial for cholesterol levels. Olive oil also contains squalene, which is responsible for lower incidence of cancers. Olive oil’s components are anti-inflammatory and play a role in decreasing the inflammation involved in the process of bone resorption in postmenopausal women, decreasing the risk of osteoporosis.

Foods for Longevity inspired by Loma Linda, California

Avocados
Avocados provide vitamin K, vitamin E, potassium and magnesium, as well as B vitamins, choline, phytosterols, and healthy fats, which support a wide range of health benefits.

Regular avocado intake has shown to be beneficial at keeping cholesterol levels and body weight healthy. They are one of the few fruits that contain good levels of both vitamin C and vitamin E, along with xanthophylls, a class of carotenoids, all acting as antioxidants to protect against DNA damage. Avocados also prevent the aging of your skin due to their highly bioavailable lutein and zeaxanthin levels that protect against UV damage.

Spirulina
Spirulina is a a type of microalgae and is rich in carotenoids and antioxidant compounds. It has been reported to decrease oxidative stress and lower cholesterol levels.

Phycocyanin, a protein in spirulina, is an important ingredient, along with beta-carotenoids, which may protect against cancer due to their antioxidant action and immune-modulation characteristics. Spirulina is low in calories and high in nutrients, iodine, folate, and magnesium.

Foods for Longevity inspired by Nicoya, Costa Rica

Coconut
Coconut water contains a high level of B vitamins, enzymes, amino acids, and vitamin C, while the dried kernel (copra) is high in fat and used to make oil.

The fatty acid profile of coconut is what makes it one of today’s most popular superfoods. Coconut oil is packed with medium chain triglycerides (MCTs), fats quickly used for energy or converted to ketone bodies, beneficial for brain health. Coconuts and coconut oil also contain flavonoids and other polyphenols that protect against free radicals, oxidation of LDL cholesterol, and cancer.  

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Read This Story in Our 2025 Summer Outdoor Travel Issue
IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

I’ve walked, wheeled, camped, cried, cooked on the fire, sprinted trails, sat in canoes, looked for bears in bear country
and stretched under skies so wide they reminded me how small my worries really were. In every province and territory. The space is there to stop and just BE. The outdoors is the ultimate therapist.

Mental Health in Motion
Whether you’re hiking with your golden retriever or wheeling along a riverside trail, movement outdoors gives your brain something extraordinary—it provides a presence. It’s hard to return emails when your feet are navigating tree roots or your arms are propelling you up a gravel path.

In Canada, where the seasons shape our routines, mental health in motion has its own rhythm. We hibernate and we bloom. We struggle through slush and then—bam!—we’re outside in tank tops, arms up to the sky like sunflowers.

For outdoor enthusiasts—able-bodied or mobility-limited—there’s no single way to “do” the outdoors. What matters is that
we move. On our terms. With intention. In nature.

It’s really that simple.

The Yin and Yang of the Outdoor Soul
Ever notice how some people need the forest to calm their nerves and others need a windswept peak to wake up? That’s yin and yang in action.

Yin is the still lake, the hammock, the restorative hike, the moonlight.

Yang is the sweat, the summit, the sprint, the sunlight.

Your outdoor life doesn’t have to be one or the other. Some days, you need to walk slowly and listen to birds. Other days, you need to run until your lungs burn and your thoughts finally shut up. Both are valid. Both are sacred. Your nervous system thanks you for doing either.

8 Ways to Make Time for Mental Health in Motion

1. Block one “green hour” weekly: If it’s not scheduled, it’s toast. Try this: Choose a consistent time (e.g., Sundays 10 – 11 a.m.). Label it “Green Hour” in your calendar. Commit to moving, reflecting, or just being outside.
2. Pair screen life with green life: Take your weekly calls outdoors. Try pacing, strolling, or wheeling during voice notes or catch-ups. Move while you Zoom (with audio only!). Trade 10 minutes of scrolling for 10 minutes of fresh air. Even micro-movements outside recalibrate your nervous system.
3. Start or end with the sky: Let the sky set your nervous system. Set an alarm for sunrise or sunset twice a week. Stretch outdoors with five poses or breath cycles. Add a mantra: “I rise like the sun” or “I settle like the moon.”
4. Gear up for good: Comfort invites consistency. Budget for one piece of good gear this season.
5. Journal with trees: Nature rewrites your stress response. Bring a notebook outside. Use prompts: “What does the wind remind me of?” or “What am I holding onto that’s not mine?” End entries with: “And still, I’m here.” If you can’t write, use a voice memo app.
6. Micro adventures, macro gains: Adventure doesn’t mean distance—it means depth. Make a list of three trails, parks, or green zones within 15 minutes of you.
7. Share the outside: We’re wired for connection. Pick a weekly “outside accountability buddy.” Try a Sunday walk, outdoor stretch date, or fireside reflection session. Encourage friends to match your pace, not the other way around. Equal energy, not equal stride.
8. Don’t wait for perfect weather: Create an outside rescue kit: coat, shoes, thermos, blanket, mobility aid. Post a mantra near your door: “Outdoors first. Feelings will follow.” Our ancestors didn’t wait for perfect weather. Neither should we.

And as a final thought—never forget that Canada still waits for you—your path and your heartbeat. Whether you’re pushing wheels over gravel, tying your boots, or tucking into a thermos of soup by a quiet creek, you, my friend, are healing.

This isn’t about peak performance. It’s about present connection—with your breath, your body, and this wild, beautiful place we call home.

Mental health in motion is a simple and profound Canadian courage. And it starts with a single step or wheeling outside. 

Facts About the Canadian Outdoors:

• Canada has 38 national parks and over 1,000 provincial parks—and many are wheelchair-accessible.
• The Trans Canada Trail is the longest recreational trail in the world—over 28,000 km.
• Nearly 90 per cent of Canadians live within 10 minutes of a park or green space.
• Forest bathing is a recognized mental health practice in several Canadian provinces.
• In First Nations culture, the land is considered a spiritual teacher—not just terrain.
• Canada is home to more freshwater lakes than the rest of the world combined.
• Many provincial parks offer adaptive equipment rentals—like all-terrain wheelchairs and accessible kayaks.
• Spending just 20 minutes in nature can reduce cortisol levels significantly.

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Read This Story in Our 2025 Summer Outdoor Travel Issue
IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

Plan Ahead: The Key to Success
Planning is the key to success and the cornerstone of adequate travel nutrition for athletes. Before embarking on your journey, take the time to research local eateries, grocery stores, and dining options that align with your nutritional goals.

Look for restaurants that offer a variety of nutrient-dense meals, and don’t hesitate to reach out to hotels or accommodations to inquire about special dietary requests. Take the time to make a handful of restaurant reservations and avoid wasting energy wandering around trying to find an open table.

Does your hotel offer an early breakfast on the morning of your event? If not, you may need to strategize Plan B.

Pack Your Snacks: Be Game Day Ready
Keep familiar foods in your diet. If you have found a routine that works for you, stick to it before your race. Do not introduce anything new the day of or even the days leading up to the competition. Keeping your body comfortable prevents any digestive issues that may arise.

Consider packing your favourite game day food items to be sure you save time searching a strange city for them. Portable options such as nuts, seeds, protein bars, and dried fruits can be lifesavers when healthy choices are limited

You may also want to prep your meals for a travel day to ensure you can access nutritious options, even in transit or during busy schedules.

Stay Hydrated: Water is Your Best Friend
Hydration is crucial for athletes, especially when travelling. Long flights, changes in climate, and intense training sessions can all contribute to dehydration, which can negatively impact performance and recovery.

Make it a priority to drink plenty of water throughout your journey. Invest in a reusable water bottle and carry it wherever you go. Opt for water over sugary beverages or alcohol, as these can dehydrate the body further.

If you’re travelling to a location with questionable water quality, consider bringing along a portable water purifier or purchasing bottled water from trusted sources.

Listen to Your Body and Adjust Accordingly
No two athletes are alike, and what works for one person may not work for another. Pay attention to your body’s cues and adjust your nutrition plan accordingly. If you feel sluggish or tired, consider whether you’re getting enough calories and nutrients to support your activity level.

If you travel to a different time zone, avoid missing meals and use certain foods to help reset your internal clock. Caffeine, particularly when taken early (at 8 a.m.), can help speed up resynchronization.

Meal timing is also one of the best shortcuts to adjust to a new time zone because feeding and fasting cycles are primary cues for your body.
Aim to eat every three to four waking hours. You may choose a snack or a meal depending on your appetite. Choose to eat a high-carbohydrate, low-fat meal before bed to enhance your ability to fall asleep and improve slow-wave sleep, which is helpful for athletes’ recovery.

Travelling for competitions can be exciting, but it’s important to keep poor travel nutrition from derailing months of training . Indulge in local cuisine and cultural delicacies, but be mindful about avoiding poorly cooked food, limiting fried food and limiting high-fibre food before your event.

Trust your instincts and honour your body’s needs to achieve optimal performance on and off the field, trails, or roads.
Mastering travel nutrition as an athlete can be simple.

By planning, packing your favourite food, staying hydrated, and listening to your body, you can fuel your adventures and crush your fitness goals wherever your travels take you. Consistency is critical, so prioritize healthy choices even when life takes you on the road. 

Tips for Race-Ready Nutrition

The night before:

• Eat familiar foods.
• Focus on a slightly higher carbohydrate portion.
• Include simple, bland foods that you easily tolerate.
• Avoid high-fat foods.
• Limit high fibre foods. Many athletes prefer to limit vegetables the evening before an event to minimize race-day gastrointestinal issues.

The morning of:

• Don’t skip breakfast! Eat approximately three to four hours before your race.
• Choose high carbohydrate, low fat, low fibre and moderate protein foods.
• Include simple, bland foods that you know you easily tolerate. Think: oatmeal with banana.

Throughout the day/before your race:

• Depending on the timing of your event, you may need a more substantial snack if your race takes place more than four hours after your breakfast.
• Snack on foods consisting of simple carbohydrates one hour to 20 minutes before the race.
• Consider frequent, small snacks. Having multiple small portions keeps you feeling light and satiated. Think: a banana or simple granola bar.

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Read This Story in Our 2025 Summer Outdoor Travel Issue
IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.