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At-Home Lower Body Strengthening Exercises

Posted on by Zach Kirkpatrick, PT, MPT, SCS

Normally, athletes would be in the midst of their summer sports leagues in preparation for the upcoming school sports season. Due to COVID-19, our athletes are now participating in online and virtual practices with their teams, with some states just starting modified live training. One aspect that should not be overlooked as high school sports associations plan for fall sports seasons, is how our athletes are continuing to stay strong despite closed gyms and school weights rooms. While working out at home is an option, you may find you’re limited due to lack of equipment and your environment.

To help, here are a few exercises athletes can do to strengthen their legs and help prevent knee injuries. This quick 3-part workout can be done at home using only a chair and adding some tempos and holds.

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At-Home Balance Exercises

Posted on by Brandon Bowers, PT, DPT, Astym Cert.

Walking down a hallway, up and down stairs, or going for a bike ride are just a few things that require balance.

Balance is comprised of three primary systems: visual, proprioceptive and vestibular systems that collectively work together in order to optimize the ability to balance.1 If one or more of these systems are impaired, the ability to balance becomes increasingly difficulty and can lead to falling.

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Workouts to Try Outdoors

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

Our nation is currently in the middle of a pandemic that has caused various forms of lock down, shutdowns, shelter-in-place and much more. Due to these restrictions, many businesses have been closed, some are re-opening to some degree, or a few have gone out of business completely. This degree of uncertainty has extended to gyms, fitness centers, Crossfit boxes and various other workout facilities and has placed worry on the shoulders of those who want to continue with their fitness journey. But what do you do when working out at home gets too monotonous for your liking? Going outside is a great choice! Barring hazardous weather events, the great outdoors are never closed and they can be a great way to get access to a workout. The following will be workout recommendations that will be based on various levels of equipment available to the general public. I will highlight two great resources specifically.

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Self-Care for New Parents

Posted on by Jonathan Go, PT, DPT, OCS, GCS

As a new father and experienced physical therapist, I realized being a new parent is not only a rewarding and joyous experience, but it can be very hard on the body! As Father’s Day approaches, here are some tips I would like to share on how to prevent aches and pains as a new parent.

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Keeping Kids Active & Fit during COVID-19

Posted on by John Senft, NASM-CPT, YES, NBATA-CE

COVID-19 has taken our kids out of school, halted sports and shut down parks. Working parents and caregivers have been challenged to juggle this new life as homeschoolers as well as coaches.

I live in Chicago with two boys – 6 and 2. If you live here, you understand that Chicago weather is inconsistent – 72 degrees one day and 52 degrees the next. Sunshine, then rain for two days straight. Needless to say, getting my boys outside can be challenging. My wife and I both work, so I know all too well how overwhelming this time can be for all of us. As a Fitness Specialist and Youth Exercise Specialist with Athletico Physical Therapy, I’ve used this time to find new and creative ways to keep my boys moving. Here are some tips to keep your kids active and healthy during the pandemic.

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Workout with a Water Bottle

Posted on by Tara Hackney, PT, DPT, OCS, KTTP

Group classes and gyms may be closed but there are tons of ways to keep your body moving with common things found inside your home! Read below as we walk through some simple exercises that only require a water bottle. Be sure to fill your water bottle and secure the top. A full average sized water bottle is about 1 lb in weight.

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Stay At Home: Lower, Upper Body and Core Challenge

Posted on by John Senft, NASM-CPT, YES, NBATA-CE

Gyms have closed around the country due to COVID-19. Working out and staying active has become challenging as we all abide the social distancing mandate. Maybe you’re trying to hold onto your personal bests during this pandemic, want a high-quality home workout, or need a way to relieve stress. Regardless of the situation, use these helpful tips below.

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Exercise as Medicine for Mental Health

Posted on by Kayla Hutton, ATC

Many of us are currently facing more stresses and anxieties than we are used to and being forced to find new ways to cope and get our mental health under control. One method we may consider is utilizing physical activity and allowing the various intrinsic benefits to help us out. While the benefits are numerous, let’s look at a few key reasons to begin exercising for our sanity and mental health.

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