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EXERCISE 101
Tid Bits of Info Maximum heart rate can be calculated with the simple formula: 220 – your age = MHR. To gain muscle mass and power, workout with heavier resistance and low repetitions. To target fat burn during cardiovascular exercise: keep your heart rate...
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OSTEITIS PUBIS: WHAT IS IT AND HOW DO WE TREAT IT?
Tid Bits of Info One study indicated that 18% of all male soccer players suffer from groin pain at some time in their career. Up to 5% of these athletes suffer from Osteitis Pubis (OP). OP occurs due to the repetitive “pulling” of the adductor muscles on the...
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THE IMPORTANCE OF STANDING ON ONE LEG IF YOU ARE A RUNNER
Tid Bits of Info You should be able to balance on one leg for 20 seconds or more without holding onto anything. When walking, you spend approximately 40% of the time on one leg. Balance is dependent upon neuromuscular activity and muscular strength. Single...
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SHOVELING SNOW THE PROPER WAY
Tid Bits of Info 1 cubic foot of snow fits on a snow shovel and can weigh as much as 45 pounds. Pushing the snow is better than trying to lift and toss it. Shoveling snow causes more low back injuries than any other body part. Heart attacks (cardiac-related...
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REDUCING ACL TEARS THROUGH SCREENING AND EXERCISE
Tid Bits of Info 1-2O and 1-50 collegiate or high school female athletes will suffer an ACL injury at some point in their career. Participation in a preventive ACL program has been successful at reducing ACL injuries by as much as 50%. ACL reconstruction...
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HAGLUND’S DEFORMITY
Tid Bits of Info Haglund’s deformity is a bone spur on the heel bone near the insertion of the Achilles tendon. Haglund’s deformity affects the bone and soft tissues in the insertional area and causes inflammation and pain. Wearing open back shoes, heel lifts...
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NEW YEAR’S RESOLUTIONS
Tid Bits of Info Maximum heart rate is approximately 220 – your age. It will take roughly 6 weeks to develop biochemistry changes in the muscles that are indicative of “true” strength gains. Losing weight is usually the # 1 resolution. Increased muscle mass...
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PROPER POSTURE IS THE KEY
Tid Bits of Info Proper posture starts with the 3 curves of the spine that form a “reversed” S. Sit on the two bones of the pelvis that are designed for the weight of the body and prevents “slouching.” It has been suggested that proper posture can help you...
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SHOULDER IMPINGEMENT SYNDROME AND ITS CONTROVERSIAL TREATMENT
Tid Bits of Info Repeated overhead activity is the most common cause of impingement syndrome. Impingement syndrome is almost always associated with SA bursitis and Rotator Cuff Tendinitis. In the early stages of this condition, the shoulder pain usually...
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DETAILED SKI AND SNOWBOARDING PRECONDITIONING EXERCISES
Tid Bits of Info Most average skiers come down the hill between 15-30 mph. Olympic downhill skiers can reach speeds as great as 95 +mph. Most common skiing injury is a knee injury and specifically a medial collateral ligament injury. Snowboarders suffer more...
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