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29 Jul

Posted at 00:00h in Education

What is your gut reaction when you see a video of a youth athlete performing Olympic lifts? How about an older adult doing a deadlift? Is it appropriate? Is it safe? Should you be performing them? How do we begin strength training? As we move into summer programs, especially for our youth athletes, these questions need to be answered! This article will offer the key FUNdamentals regarding how to begin strength training for youth athletes, as well as a FREE program to get you safely started!ย ย 

22 Jul

Posted at 00:00h in Education

Do you experience tired, heavy legs at the end of the day? Have you experienced a surgery or trauma and have swelling that wonโ€™t go away ever since that time period? Do you experience swelling that canโ€™t otherwise be explained? If the answer is yes to any of these questions, you may have a condition called lymphedema. In this article, we will define what lymphedema is, how lymphedema is treated, available resources to learn more about this condition, and how to live well with lymphedema!

17 Jul

Posted at 11:40h in Education, Low Back

If you spend an afternoon at your local gym long enough, you will inevitably see someone deadlifting in a way that could make your own back hurt! Chances are, you may have even strained your low back trying to master this complex exercise. Yet, youโ€™ve also heard the deadlift being praised as the best exercise for maintaining a strong and healthy back. So, which is it? Is the deadlift the problem or the solution to your back pain? In this article, youโ€™ll learn how the deadlift exercise can help you to overcome back pain, how to perform proper deadlifting with back pain, as well as some key measures supported by research that you can use to evaluate when you are ready to deadlift after a back injury!

01 Jul

Posted at 07:35h in Education

The time has come! Youโ€™re ready to get back into the gym and fine-tune your program. Whether it was an access issue, an injury, or you simply slacked off, you need to re-establish your baseline strength to make SMARTย goals. Before you decide to crush your entire body with One-Rep-Max (1RM) strength testing that keeps you out of the gym for a few days and struggling to get out of bed, letโ€™s consider the alternative options you have! In this article, youโ€™ll learn how to perform rep max strength testing guidelines, and which type of strength testing assessment is best suited to help you meet your fitness goals.

22 Jul

Posted at 00:00h in Education

Playing in numerous sports throughout my life it seemed the response to injury was pretty much the same, put some ice on it, and RICE (Rest, ICE, Compression, Elevation). However, it felt like there was no real rhyme or reason to this decision, that's just what coaches said to do! For the past three years, I've had the opportunity to provide sideline coverage as a sports physical therapist ranging from youth up to professional sports. Part of this job description is carrying an ice chest from the parking lot to the fields/stadium that typically seem to be uphill and miles away. During this walk, including multiple breaks (the ice chest gets heavy!), I've asked the following: why do we rest, ice, compress, and elevate after injury? Where did this originate? Is this still best practice? In this article, you'll learn the truth about icing injuries and why we need to step away from RICE and move towards PEACE & LOVE.

22 Jul

Posted at 00:00h in Education

When an individual sustains an injury, one of the first questions asked is, โ€œHow long will it take until I am back to normal?โ€ When an unexpected event such as an injury disrupts our quality of life, naturally we want to return to our full functional capacity as soon as possible. The difficult part of injuries is that there are certain components of them we are unable to control, such as our age, the type of tissue that was injured, the blood supply to a specific tissue, and the extent of damage that was done. However, what we can control is enhancing our understanding of tissue healing, and how to optimize healing times by avoiding factors that could slow the normal healing process. In this article, we will discuss what body tissue is, the normal phases of tissue healing, why various tissues heal differently, and what you need to know about tissue healing after an injury!

03 Jul

Posted at 06:00h in Education, Elbow, Shoulder, Wrist/hand

Most climbers know better than to just jump on their project cold. However, a lack of knowledge and guidance may lead novice climbers to miss out on a proper rock climbing injury prevention warm-up! A thorough warm-up increases blood flow, muscle flexibility, and body control. In this article, youโ€™ll gain access to the best rock climbing injury prevention warm-up from the climbing doctor himself and further understand how to prevent rock climbing injury!

03 Jul

Posted at 06:00h in Education, Hip, Shoulder

This article will demonstrate the 4 of the most undervalued exercises that I wish I had incorporated into my routine throughout my younger years. You learn from mistakes, but the mistakes don't have to be yours. These 4 most undervalued exercises are high-value movements that we have found to provide benefit to numerous clients and patients of ours. These are exercises that should be built into everyoneโ€™s program to some capacity. These exercises include 2 upper body and 2 lower body movements. For some, these exercises can be the meat and potatoes of a workout, while others may integrate these movements as part of their warm-up or end of workout burner. A little bit of prehab goes a long way! Donโ€™t be that guy or girl that is going to say โ€œI wish I did something about this earlier.โ€ This article will provide you with the 4 most undervalued exercises that you should integrate today!

09 Jul

Posted at 15:39h in Education, Head/Neck, Mid Back

The perfect working desk posture is something that every worker in the world is trying to obtain. But what is it, exactly? Is it the classic seated position with hips, knees, and elbows all bent to a perfect 90 degrees? Or is it converting your desk to a standing work station, because standing has just got to be better than sitting, right? There is a growing sentiment amongst workers and non-workers alike that the "perfect posture" must be obtained to eliminate pain and discomfort. Furthermore, the phrase that "sitting is the new smoking" promoted by media outlets and fear-based advertising has effectively scared people from assuming comfortable sitting positions and popularized the use of standing work stations. We're going to put that notion that sitting is the new smoking to rest and show you what the actual perfect working desk posture looks like!

04 Jul

Posted at 19:30h in Education, Hip, Knee, Shoulder

No gym, no problem! This article will help you master an at-home workout routine. With home workouts, you likely don't have much exercise equipment. There are a plethora of exercises that you can perform to keep your body in shape. With all the at-home routines I have seen performed, there is one piece many often don't fully understand. That is properly super-setting or pairing exercises. This is achieved by super-setting muscles that perform opposing movements. An example of a superset is to perform a bicep curl paired with a tricep extension, NOT to perform two different bicep exercises after each other. This article will give you a better idea of how to be efficient with your home workouts, we will provide some examples that you can perform at home today to master home workouts!