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Stretch of the Week: Supported Side Lying

Posted on May 11, 2016 by Athletico

For the second week of May we will learn the Supported Side Lying stretch.

As in last week’s restorative exercise, you will need to use a bolster or a set of stacked blankets. If you have any trouble getting up and down from the floor or shoulder, back or rib injuries, please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you. (more…)

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Stretching restorative stretches stretch of the week Supported Side Lying

Stop Dancing Around The Truth About “Turn Out”

Posted on May 9, 2016 by Athletico

What is “turn out”?

“Turn out” is the amount of outward rotation that can be achieved from the legs. For a ballet dancer, the ideal amount of turn out is 90° from each leg.1 If that motion is not possible from the hip joints, the motion must come from other parts of the body.2 While the ideal amount of hip external rotation of each leg is 90°, no need to toss your pointe shoes in the trash if you don’t have that much hip mobility. Even elite professional ballerinas rely on compensations to produce the desired level of turn out.3 (more…)

Stretch of the Week: Reclined Upper Back Backbend

Posted on May 4, 2016 by Athletico

May is here! Summer is just around the corner and some of us may be hitting the gym pretty hard to get ready for the warm days ahead. So for this month’s theme we will be taking it down a notch with some restorative stretches. These passive stretches are like a reset for the body. We allow gravity to do most of the work while we relax. (more…)

Hip Pain: So you Literally Have a Pain in your Butt

Posted on May 2, 2016 by Athletico

I’m referring to the ache in the back of your hip that’s been there for a few weeks.

First, you thought it would just go away. Next, you talked to a family member or friend, who recommended “rubbing this cream on it.” Then, you Googled it. Some methods worked, others made your hip pain worse…so what’s next? Time to see your Athletico Physical Therapist[1]. (more…)

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Hip Pain Physical Therapy butt pain hip joint pain hip osteoarthritis hip pain

Runner’s Cramps: Why You Get Them and How You Can Prevent Them

Posted on April 29, 2016 by Athletico

Most runners have experienced it: your run is going smoothly and you're feeling great, then all of a sudden you succumb to the dreaded side stitch, calf cramp or that feeling of “having to go.” Muscle and stomach issues can stop a runner dead in their tracks. With varying spring temperatures, muscle cramps are more common, as there is little opportunity to adjust to the change in weather. (more…)

Stretch of the Week: 1/2 Lord of the Fishes

Posted on April 27, 2016 by Athletico

The last of April’s internal hip rotation stretches is one from the yoga world called 1/2 Lord of the Fishes. Fun name!

It is also a bonus stretch because it adds an upper body twist.

If you have or are experiencing any of these please refrain from doing the stretch: sacral problems, hip or knee pain, especially with rotating inward, or low back pain when twisting. In addition, if you have trouble getting up or down from the floor this stretch may not be for you. As always, prior to beginning any exercise program, contact your physician, physical or occupational therapist to determine what is right for you. You will not need any equipment for this stretch. (more…)

Mallet Finger: A Common Sports Injury

Posted on April 25, 2016 by Athletico

From a high level competition to a weekend pick-up game, any athlete can experience a hand injury.  Bumping, jamming, crushing, or cutting the backside of the finger near the tip, can cause a tendon injury known as a mallet finger. (more…)

Throw the Perfect Fastball and Prevent Tommy John Surgery in Baseball

Posted on April 22, 2016 by Paul Kohler, MS, OTR/L, CHT

Major League Baseball (MLB) has had home run eras, base stealing eras, and dead ball eras.  Now, we have the “velocity” era where starting and relieving pitchers are throwing harder than ever.

  • 2007 | Pitchers 25 years or younger threw a fastball with an average velocity of 90.8 mph.
  • 2008 | 13 different relievers threw a fastball at an average of 95 mph or greater.
  • 2013 | The number of relievers that threw 95 mph or greater grew from 13 to 46.
  • 2013 | The same age group of pitchers (25 years or younger) averaged 92.5 mph fastballs.
(more…)