Recent blog posts
- Are you taking the appropriate dosage of ibuprofen?
- Running Mechanics
- Ice or Heat: The Great Debate
- Your Mom Did Say Sit Up Straight!!! Mom Always Right
- A Feat of Strength
- Concussed!! It's Your Brain.. But What is Delayed Symptoms
- Baseball Throwing Programs to Prevent Injury
- SMART Goals
- Cold Weather Warm Up Prior to Exercise
- What is YOUR goal?
Are you a casual runner or marathoner living with unusual aches and pains? This might be a result of poor running form that can probably be corrected. The majority of our patients who are experiencing an ailment whether it be tendinitis at the hip, knee or ankle, or generalized, non-specific pain in those same joints, are heel strikers, over-pronators or forward runners.
The Great Debate: Should I use ice or heat for my injury?
Often we are asked this question, and despite conflicting evidence regarding this topic, there are general guidelines which will help you choose the correct modality!
Indications for using ICE:
1. Acute (less than 72 hours) onset - ice will be your best bet at reducing potential side effects that normally develop following an injury.
Help Improve your Posture!
There are a number of contributing factors that may lead to poor posture including, but not limited to, weakness/tightness of the musculature that enables us to sit or stand tall comfortably, a poor ergonomic set up at your work station, frequent use of smart phones/tablets and sleeping on the wrong type of pillow(s). If any of these circumstances are present in your life (and it's usually a combination of all of them) we can help!
First, try these three basic exercises for postural improvements.
A large majority of people who walk through our door have significant weakness in their gluteus medius muscle, including those of you who are already very active and might consider yourselves strong. But be careful, unless you perform specific and isolated exercise to strengthen this muscle, it probably is under active or "turned off" when you need it most. This often leads to low back pain, sacro-iliac joint/hip misalignments, knee pain and even foot/ankle overuse injuries.
So how do we test your gluteus medius strength? These are the two best ways...
Concussions are common in contact sports due to blows to the head and car accidents due to acceleration forces to the cranium, even in absence of head contact. There may or may not be loss of consciousness. However, symptoms can persist even past a year even without loss of consciousness.
One thing to REMEMBER: Your symptoms are YOURS and you CAN NOT compare them to others or expect a similar timeline.
Concussion Symptoms Include:
• Headache or a feeling of pressure in the head
• Confusion or feeling as if in a fog
• Amnesia surrounding the traumatic event
It's that time of the year again. The holidays have passed. And now that it is the New Year, the resolutions are becoming priorities. The problem...most of us can't even remember 2012's resolutions. The solution for 2013...holding ourselves accountable by writing S.M..A.R.T. goals.
S. Specific- your goal should be simply stated and say precisely what you will
accomplish. It should define the What, How and Why for your goal.
i.e. I will lose 10 pounds (the what), by increasing my frequency of
exercise (the how) to improve my overall health and well being (the why) in
Winter is right around the corner and the cold weather is coming with it. This means that performing a proper warm up and cool down routine are more important than ever prior to exercising out in the elements. Muscles will become tighter with the decrease in temperature increasing the risk for soft tissue and other musculoskeletal injuries. Below is a list of ideas to help you warm up and cool down to help you enjoy your favorite cold weather activities!
1. Start with a brisk walk, light jog or performing jumping jacks in
No matter your sport, we have all reached a point when we find ourselves bored, tired and ready to quit. Whether its stress from work, home or simply boredom with the same routine, something needs to change, right? Although finding the energy to examine your situation may be the last thing you want to do, it is exactly what is required.