Category Archives: WELLNESS/FITNESS

Physical therapy can help in prevention and rehabilitation of ACL injuries

Knee injuries to the anterior cruciate ligament (ACL) is unfortunately common during sports activities. The ACL is a thick band of tissue in the center of the knee joint that connects the backside of your thigh bone (femur) to the front of the shin bone (tibia).

The main purpose of the ACL is to prevent the tibia from moving too far forward under the femur and to stabilize the knee during twisting movements. If the tibia moves too far forward, the ACL can be strained and/or ruptured.

Fresh fruits and vegetables…Make the most of summer produce and amp up your diet

fruits vegetables

Looking to improve your nutrition and reap the health benefits? Summer is the perfect time to incorporate more fruits and vegetables into your diet. A variety of in-season foods are available, so it’s easy to add some variety and try something new.

Dehydration can be serious! Hydration affects muscle performance and is an important component of injury prevention

hydration dehydration

Summer heat has arrived, which can make it difficult to stay adequately hydrated in the Midwest scorching heat and humidity. Dehydration is caused by an excessive loss of water from the body, and it not only affects performance due to fatigue, but also sets up any active person for an increased risk of musculoskeletal injury. There is a significant link that has been shown between dehydration and muscle injuries, and this is because muscles require fluids and electrolytes to function properly.

Golf Swing Tip: Keep your head in the game for a better golf swing

better golf swing

“Keep your head down!” How many times have you heard those words right before attempting to execute a better golf swing? Too often, that message translates into an expectation that the head is to be kept still. Not so. In fact, it is not possible!

Golfer’s Elbow is a common injury that can strike more than just golfers

golfers elbow

The golf swing is a full body movement that requires muscle coordination, strength and joint mobility. If one part of the system breaks down, it can cause a ripple effect to other areas of the body. One common injury is called golfers elbow, aka “medial epicondylitis,” which occurs when there is a repetitive use over time of the muscles on the inside of your forearm.

Sports Performance Tip: Train smarter for long-term goals

sports performance

April 2017 – Sports performance training has become widely popular to take an athlete’s skill to the next level.

There is a lot to consider when deciding the best place to enhance your game, but you may not have considered the most important factor: finding a sports performance program that will create long-term success.

Avoid back pain – lifting tips to help work around the house without saying “Ouch”

Lifting Core

MARCH 2016 – It is that time of year again! Time for lifting boxes, sorting through the garage, washing the windows, mopping the floor, cleaning under the rugs and finding the change under the couch.

Nothing like spring cleaning.

This translates to lots of lifting, bending and picking up. These are all things that can aggravate your back.

Focus on body composition to succeed with New Year’s weight loss

body composition bod pod

JANUARY 2016 – Millions will make a New Year’s resolution to reduce weight and become more fit.  But, virtually no one thinks about the quality or nature of their weight loss. They don’t focus on body composition.  Most simply don’t understand when we drop weight based solely on calorie restriction, we don’t just lose fat.  Muscle mass declines as well. 

Body composition metrics matter more as a fitness measure than weight

Body Composition

DECEMBER 2015 – The importance of body composition as a true measure of fitness and health has exploded in recent years.

The amount of muscle and body fat we each carry has become increasingly important in identifying peak fitness.  In fact, the NFL now sets up 6 BOD PODs at the NFL Combine every year.  They test the athletes to determine muscle mass and body fat.

Stop rolling your IT Band

IT-band

NOVEMBER 2015 – I’m always surprised by the number of runners who say things like “I have tight IT bands, but it is okay because I foam roll them.”

The first problem is the acceptance it is okay to have a chronically ‘tight’ tissue. Under normal circumstances no tissue should hurt or cause discomfort all the time.

The second problem is the idea that massaging what hurts until the end of time is better than actually fixing the cause of the pain.

The IT band, or Iliotibial band, is a strong fibrous stretch of connective tissue that runs from the outside of the hip, down the lateral part of the thigh and attaches to the tibia bone just below the knee.