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Beginning Strength Training For Seniors And Tips For Building A Consistent Routine

Posted on by Tanner Neuberger, PT, DPT, TDN Level 1

Every second of the day, someone aged 65 or older will fall. 36 million falls will occur annually, and this accounts for 95% of hip fractures in the U.S. Strength training is a relatively easy way to help decrease a person’s fall risk, and positively affect many different aspects of their life. Starting a new strength training routine can be an easy thing, albeit sometimes scary, to add to your schedule to make sure you reduce your risk of age-related ailments and maladies. There is a lot of information that exists in the resistance training world, and sometimes it can be daunting to get started when there is a plethora of information out there of what is “best” or “optimal”. This article looks to simplify the process for you, as well as give you tips for building consistency in your routine.

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Returning to Exercise After ACL Surgery

Posted on by Owen Campbell, PT, DPT, OCS

Having an ACL reconstruction can throw a major wrench into your life. The surgery is complicated, and the rehab program can feel daunting. With a projected return to sport timeline hovering around 9 months to a year depending on your injury, it can feel like you are destined for a year of struggle.

This is a common concern before surgery, and a common fear in the first few weeks after surgery. Your knee is swollen, walking is a chore, and sometimes you even need to wear a big bulky brace. The good news is, with proper rehabilitation, you should be back to the gym in a much shorter timeframe.

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Protecting Your Knees Throughout All Stages of Life

Posted on by Tanner Neuberger, PT, DPT, TDN Level 1

The knees are a common area for injury and pain, with incidences occurring in roughly one-fifth of the population, and this is only second behind back pain. Because of this, it is common to hear someone you know talk about their “bad knees” at some point or another, especially in the older population. While knee pain can be common, it is also fairly easy to take care of to keep pain at bay and it is best to start working on them as early as possible.

The following information will help you get in touch with your knees and keep them as pain-free as possible as you age.

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I Tried These 5 Stress Management Techniques, And They Changed The Game For My Headaches

Posted on by Paige Gibbens, PT, DPT

Headaches can be difficult to manage and require a multitude of disciplines to be effectively treated. Not to mention that it’s important to reveal the root cause of headaches rather than just treating the symptoms of the headache. There’s also the factor of stress, which seems unavoidable at times. Stress can not only cause mental health and emotional symptoms, but also physical symptoms including chronic pain and headaches. These symptoms that occur due to stress are the body telling us something needs to change. And yes, stress is needed to invoke change, physically and mentally, so how can we manage stress while reducing physical symptoms, specifically headaches? While everyone is different, I tried the techniques below to manage my stress and noticed a significant improvement in my headaches.

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The Link Between Exercise And A Strong Immune System

Posted on by Tanner Neuberger, PT, DPT, TDN Level 1

Exercise has been long established as a way to help boost immune function. For the general population, it is an easy way to get healthier and help prevent infections during cold and flu seasons and keep their immunity up throughout the year1. There is evidence that exercise can help decrease systemic swelling over time, which is a potent cause of disease and infection in humans, but if you look closer at the research, much of that is by way of excess body weight reduction, specifically visceral fat mass2. While exercise is good, too much can be detrimental to your immune system as well, in fact this is seen in many elite athletes by the frequency of upper respiratory tract infections they develop while training3.

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An Exercise Routine to Try When You Feel Like Getting Outdoors

Posted on by Andrew Cassidy, PT, DPT

Spring and Summer are inspiring times of the year. Warmer weather, longer daylight hours, and the return of green leaves and fields gives us the message to wake up from a winter hibernation. This is the time of year for getting outside and getting active. Sunshine and fresh air provide benefits not only physically, but mentally and emotionally. Many people are inspired to start exercising outside when the weather warms, but often are not sure where to begin. This article will share a simple routine to help you get started.

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What Does Physical Therapy Look Like After A Stroke?

Posted on by Andrew Cassidy, PT, DPT

During one year in the United States, 795,000 people will have a stroke, or cerebrovascular accident (CVA)1. Of these, 610,000 will be first-time CVA1. This is obviously a large number, and chances are you know someone who has experienced, or will know someone who will experience a CVA.

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How Exercise Can Boost Mental Health During Postpartum Depression

Posted on by Paige Gibbens, PT, DPT

Exercise is known to have many physical benefits, including improved quality of life and reduced risk of chronic disease. As most individuals know, exercise helps improve physical health and has mental health benefits. Exercise can help by improving self-esteem and cognitive function, as well as reducing mental health concerns, including anxiety, depression, and negative mood. Exercise plays a role in mental health care by increasing blood circulation to the brain leading to a reduced reactive response to stressors. Despite the most recent research, exercise is often underutilized as an intervention regarding mental health, specifically in the postpartum population.

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