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COLD WATER IMMERSION THERAPY
Tid Bits of Info Cold water immersion (CWI) is performed in 52 degrees F water and for a duration of 11-15 minutes. The main reason CWI “works” so well might be purely a placebo effect of getting in very cold water. The deeper the person is immersed, the...
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MAKING YOUR NEW YEAR’S RESOLUTION HAPPEN
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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FUN EXERCISE FACTS
When someone performs an exercise routine consistently there are many positive health results. The following are a few interesting facts about exercise: A pound of muscle burns three times more calories than a pound of fat. Having more muscle than fat means you can...
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TREADMILL VS. OUTSIDE RUNNING
Tid Bits of Info An average one-hour weight training session burns about 300 calories. A one-hour run burns about 600. Running shoes should be replaced yearly or every 2-300 miles regardless of the surface. Over 1 billion pairs of running shoes are sold every...
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USING ICE ON INJURIES NOT OPOIDS
Tid Bits of Info Ice can be applied 24/7 if there is a barrier between the ice and the skin. Ice is part of the RICE treatment principle, Rest, Ice, Compression, Elevation. Ice has a great analgesic effect. If ice is on “bare” skin for too long, it can cause...
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MEDIAL KNEE PAIN FROM AN UNCOMMON SOURCE
Tid Bits of Info Pes Anserine or “goose foot” is a group of 3 tendons that insert in the proximal medial tibia. Abnormal biomechanics, primarily excessive valgus in the knee, can make someone more susceptible to developing PA symptoms. Two of the tendons of...
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THANKSGIVING TIPS
Tid Bits of Info The following are some Tid Bits of Info that enlighten: some prove “old wise tales” false while others shed light on interesting facts that might influence your actions. Enjoy! The average Thanksgiving dinner contains an average of 2400-3000...
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CAN PLAYING SOCCER CAUSE BRAIN INJURIES?
Tid Bits of Info Over 20% of all soccer injuries are concussions. More than 265 million people play soccer yearly. Greater than 1/3 of all concussions are caused by “heading” the ball by a soccer player. A professional soccer player (not a goalie) can “head”...
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ALTHOUGH RARE, PECTORALIS MINOR INJURIES CAN OCCUR
Tid Bits of Info The Pectoralis Minor (PMi) stabilizes the scapula and assists in breathing. “Rounded shoulder” posture can lead to a chronically “shortened” PMi. PMi originates from the 3-5 ribs. Treatment for an injury to the PMi is conservative and usually...
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CAN SHOES PREVENT RUNNING INJURIES?
Tid Bits of Info Running shoes should be “switched out” every 350 – 400 miles of running. Wearing a shoe that is 1/2 to 1 size larger than the normal size helps to accommodate for the swelling that occurs in the feet during a run. Torsional support...
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