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It is already 1 month into the New Year and you are still having trouble starting your New Year’s resolution to start a fitness program and get in shape….. but where to start? Becoming more physically fit is great for anyone’s health, but preventing injury while doing it is equally important. Here are a number of steps to take to get started and prevent injury.
As spring approaches, so does the start of baseball season. This means a lot of throwing activities and also means many young players (ages 8-15) developing elbow pain. “Little Leaguer’s Elbow” aka medial epicondyle apophysitis is a common overuse injury associated with overhead throwing. It should be noted that other young athletes who play volleyball, tennis, and football (quarterback) can also develop this condition. Little Leaguer’s elbow is the result of repetitive stress/strain to the growth plate on the inner part of the elbow known as the medial epicondyle. With frequent overhead throwing, the growth plate can become very irritated and inflamed. Symptoms typically include pain (achy, sharp), tenderness, swelling, and stiffness along the inside of the elbow. Pain is usually worse when trying to throw the ball hard or far. Early detection is important and you should consult a doctor right away when symptoms occur.
In 2015, there are 688 marathons scheduled in the United States. First-time participants as well as experienced runners will follow a fairly strict training routine in order to prepare for the big event. As race day approaches, runners will pay particular attention to their mileage, what they eat, and how much rest they get. But what about after the race? Many first time participants fail to have a post-marathon plan which may lead to delayed recovery, unnecessary injury, or decreased health. Here are some tips to make your recovery a successful one:
Immediately after the race:
Back at your room or home:
The first week after the race and beyond:
By having a post-marathon plan in place, you can make the experience of completing a marathon a more enjoyable one!
It’s the start of a new year and many people have made a resolution to get into better shape. Often times, this means making an effort to exercise more including jogging or running. Some people may even have plans to run in a half or full marathon this year. But, before you hit the road and start training, be sure to get the right footwear. Otherwise, you may find your training cut short by painful symptoms or injury.
There are many factors to consider when looking for the best running shoes that will fit your needs. First, where do you intend to run? Will it be on a more consistent type of surface like a treadmill, on pavement, or on a track? Or, will it be on dirt trails with sand, gravel, etc.? Get the shoes which are better suited for the places you plan to run. Another very important aspect to understand is the arch of your foot. The shape of your arch will determine the type of running shoe that will give you the most appropriate support. If you have a flat foot and tend to “over pronate” (i.e.- roll to the inside), then a “stability shoe” may be recommended. Conversely, if you have a higher than normal arch and your foot is “supinated”, then a shoe with more cushioning may be required.
When you’re ready to go into a store to buy your shoes, keep a few other things in mind. To ensure a proper fit, shop for shoes at the end of the day. Your feet swell during the day (and while running), therefore, trying on shoes later in the day will give you the best fit. Also, have your foot measured since your shoe size can change as you age. It is typically recommended to get running shoes a half-size or even a full size larger to allow proper room for the foot. Bring the socks you wear for running and any insoles or orthotics you use when trying on shoes. Try on several pairs of shoes to really get a sense of what feels good to you. Finally, take your shoes for a test drive by actually running in the store or outside.
Now that you have the right shoes, plan on replacing them about every 400 miles. If you run almost everyday, consider getting two pairs. Running shoes may need a day to decompress and dry out after a longer run, so you can alternate on a day to day basis. By getting the proper footwear, you can help avoid injuries and keep your training on track!
Hamstring injuries are one of the most common injuries in sports, exercise, and recreational activities. There are many reasons that these injuries occur, including: muscle weakness, muscle tightness, pelvic rotation, etc.) As a result, hamstring injuries can also be very difficult to treat and recover from because they can often get re-aggravated. How can you reduce your risk?
Physical Therapy Intervention to Provide For Safe Return To Activity
As discussed in the previous article on this topic, ACL injury is a very common and debilitating condition. ACL injuries are four to six times more common in female athletes competing in the same sports activities as males. Treatment of ACL injuries can be costly from an economic standpoint – conservative estimates for a single episode of surgery and post-operative treatment range between $17,000-25,000 – as well as have other significant detrimental long-term effects, including decreased academic performance and a 105 times greater risk for radiographically diagnosed osteoarthritis.
This is part 1 of a 2 part series.
Anterior Cruciate Ligament (ACL) injury is a very common and extremely debilitating injury occurring in both male and female athletes. Unfortunately, due to various factors, female athletes are much more likely to suffer injury to the ACL. Studies suggest that female athletes are four to six times more likely to injure their ACL than male counterparts taking part in similar activities. Various theories exist as to why females are at greater risk, including non-modifiable (e.g., wider bony pelvic anatomy, hormonal factors) and modifiable risk factors.
Active Release Technique (ART) is a patented soft tissue mobilization technique that addresses dysfunction of the soft tissue in the body, including muscles, tendons, ligaments, nerves and fascia. The ART practitioner uses his or her hands to palpate abnormal tissue, and using compression and tension applied manually (with the hands), moves the patient’s body in specific movement patterns to allow stretching or gliding to occur at a targeted tissue. Generally, the goal of treatment is to allow tissue that may be adhered or shortened to move freely or achieve its normal length or resting tension.
As a physical therapist, I often interact with patients who on their initial visit will comment, “I need exercises for my back” or “I just need to get my back stronger.” Although exercise and increased strength are vital in low back health, a common misconception is that low back pain is a homogenous entity, essentially the same from one individual to the next. I frequently use the analogy of a patient with chest pain being seen in the Emergency Room. If every patient that was seen for chest pain were treated for a heart attack, how successful would that treatment be? How would the patient with gastric reflux or a collapsed lung respond to medications, or even surgery, to treat blockage of the arteries of the heart? Obviously, the answer is “not very well.” As we expect physicians to realize that there are many different causes (and treatments) for chest pain, physical therapists also are increasingly aware that not all back pain responds favorably to the same treatment techniques or exercise.
At ProActive Physical Therapy and Sports, we see a good amount of athletes. But we also see a large number of older adults, too. The population of the older generation is growing and the importance for them to stay healthy is vital. The problem is that this population is not one that grew up in an era where exercise was as mainstream as it is today.