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Return to Sports Stronger: Tips from a Physical Therapist

Posted on by Athletico

2020 has been a difficult and disappointing year for many high school athletes. Beginning with the cancellation of winter and spring seasons and now with fall/winter sports again in jeopardy, many athletes have missed a significant portion of their high school career. While there is nothing to replace the feeling of playing in games, there are many ways to stay active, remain competitive, and continue training for your sport. Here are some ideas from a physical therapist on how to stay in optimal shape in preparation for the return of athletics.

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3 Ways to Increase Your Well-Being during the Pandemic

Posted on by Paige Gibbens, PT, DPT

Physical activity is important now more than ever with trends in COVID-19 cases being related to chronic illness. Physical activity not only helps with preventing chronic disease, it also improves daily life and mental health. By staying active, you are able to maintain and improve your range of motion and strength to perform the activities that make up your day. Here are three recommendations to help increase your health and well-being while staying at home during the COVID-19 outbreak.

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Cross-Training for Runners

Posted on by Paige Gibbens, PT, DPT

Running is a demanding activity, both physically and mentally. Thirty to seventy five percent of runners are hurt annually. But why? Shoe wear, stretching, biomechanics, weight and muscle imbalance can all be contributing factors in running-related injuries. A common reason for injuries in runners is repetition. Recent studies have shown multi-sport athletes have improved longevity of sport and reduced risk for injury due to variation. One simple way to reduce injury risk for runners is cross-training. Cross-training is a form of exercise, which utilizes a variety of different training mechanisms to improve physical fitness. Runners utilize cross-training for injury prevention and rehabilitation, a change of pace and increased physical fitness.

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The Best Exercises for Your Low Back Pain

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

A common misconception is to rest when experiencing low back pain, but in certain instances that couldn’t be further from the truth. Taking the route of exercise that is both comfortable and sustainable can help to reduce back pain and improve overall fitness and mobility.

It is important to know that although it may be painful now, it can get better with time and with some dedicated work. Outlined below are a few exercises that you can apply to help ease some of your symptoms. Some of these exercises will be movement-based, and some will be designed to provide strength or stability to the regions around the low back. Understand that not all of these exercises will be the right fit for you, based on your current fitness level or comfortability with the exercises, but you will likely be able to find something that works, and eventually you might be able to advance your choices.

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Aerobic Exercise for a Longer Life

Posted on by George Zakharia, DPT

Just move! Research indicates time and time again that the more you move, especially with aerobic exercise, the longer you may live!1,2,3 Read below as we define what aerobic exercise is and how much you’ll need to help live a longer life.

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Common Workout Myths: Debunked

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

There is a lot of exercise advice available these days. It can be found in magazines, TV shows, online resources, and even come as advice from friends. It may be hard to know what is true and what is not. Read below as we debunk some common workout myths!
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PT-Approved Hiking Tips

Posted on by Athletico

This time of year filled with sun drenched days and warming weather, combined with daylight lingering into the evening hours is known as the “golden” season of hiking. As a plethora of outdoor opportunities abound, it is the perfect time to get off the beaten path and enjoy a hike! Before you trot off on the trail, ensure you have the proper knowledge and injury prevention tips necessary to enjoy the golden days ahead.

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Injury Prevention Tips For Trail Runners

Posted on by Athletico

Trail running is a great way to spice up your running routine by getting a little closer to nature! However, trails are hardly ever forgiving. Often, they are teeming with treacherous inclines and declines, switchbacks, hairpin turns, fallen trees and branches, and errant rocks looking to sideline you. A review of 22 various studies regarding trail runners revealed that the most vulnerable anatomical sites to injury on the trail are the plantar foot, ankle, Achilles tendon, knee and lower back.1

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