Tag Archive: fitness
Shin Splints: From basketball players in the NCAA tournament to middle age runners on the sidewalk, who is at risk and why?
If you have lived an active lifestyle, participated in sports or even follow sports you’ve probably heard
of or experienced ‘shin splints’ at some point. But what are shin splints?
In the physical therapy world, it is referred to as medial tibial stress syndrome (MTSS).
As runners, we need to do more than just run. Without strength training, injuries are more likely to occur even when using good running form. Statistics vary but state anywhere from 20-80% of runners are injured annually1. Many of these are overuse injuries and often occur because runners are not listening to their bodies and continually doing prehab.
Wouldn’t it be great to always be happy? Do you know people who always seem to be joyful? Do you want to be like that too? Is there a secret or magic formula to being happy? (more…)
Week two of January is another beginner level therapeutic back bend called Locust. Locust helps to strengthen the hamstrings, glutes and lumbar musculature, building on last week’s Cobra stretch. As a warm up, you can do a few Cobra stretches prior to performing the Locust. If you missed last week’s stretch, you can find instructions here.
The home exercise program is the elephant in the room at a lot of physical therapy sessions. A lot of people simply don’t like doing their exercises during their free time. Trust me. I understand the liberating feeling of just going to a clinic dedicated to physical therapy, mentally checking out and being told what to do to improve. While this will work, you won’t be getting the most out of your rehab with this mindset. (more…)
October is my favorite month. I might be biased because it’s my birthday month;) But all the leaves changing beautiful colors and fall festivities really lifts my heart! We have to be mindful though as the colder months approach because we end up being inside many more hours. This means that if you sit for your job, you may end up sitting even more when you get home! So this month will be all stretches you can do with a chair while you’re at work (or wherever you like). We have to take a break every now and then to stretch those muscles that are in a fixed position for hours. This month we will focus on the muscles that get shortened while we sit, mainly the hamstrings and the pectoral(chest) muscles. We will also target the muscles through the side body to counteract the slouching and poor posture that happens from sitting too long. Let’s get started!
We all have seen, or have been, runners bending over to touch their toes or pull their foot back to stretch before a race. Therefore, it may surprise you that some research does not support static stretching prior to running, but at the same time others indicate it has no detrimental effects on performance.
However, research is unclear. These are a slew of small studies reporting dynamic stretching is best prior to running, especially for short distances, while others report static stretching has no detrimental effects on distance running economy or performance.
Happy Fall and welcome to the final week of September! This week I am providing a self massage technique for the lats.
You will need a foam roller for this stretch. You can purchase one for relatively cheap on Amazon! You have to be able to lay on the floor for this one as well, so the only contraindication would be if you are unable to get down and up from the floor. You could always try to use a wall instead.
Week 2 of September is another lat stretch. But it can also get into the teres major and triceps a bit, so it’s a three for one! I just call this a Teres/Lat stretch.You will not need anything for this stretch. The only contraindication for this one is if you have frozen shoulder or can not lift the arm overhead, please refrain from doing it.
Summer is coming to an end as we approach the last week of August. I’m a fall person myself but I will miss these hot days where my body is warm, making stretching a little more enjoyable! Did you know warming up the body makes you a little more flexible? I always do my stretching after some kind of exercise, even if it’s just taking a walk around the block! I highly recommend it, so this week I will be giving you a self massage technique that will help warm up those forearm muscles before you stretch:)