Several years ago, I was helping a football team that had lots of ankle injuries in one particular sports season. If I remember right, it was 20 to 25 ankle injuries in one sports season. We gave the young athletes a 60-second exercise that I describe in the video below. After implementing this exercise, the team had only 2 or 3 injuries the whole season.
Tuesday, August 30, 2016
Saturday, August 13, 2016
Avoid Backpack Overloading
How much does that backpack weigh? Studies have shown that the weight of a backpack and the amount of time carrying a backpack can impact neck and shoulder posture. If a backpack is 15% of an individual’s body weight, then it is too heavy for a child to maintain proper posture. Many children and older teens develop poor posture while carrying heavy backpack loads, and the affects can be hard to reverse. Avoiding heavy backpacks can mean avoiding chronic back pain.
Tuesday, August 9, 2016
Exercise with Your Child Week
Did you know that August 7 - 13th is Exercise with Your Child Week? With school right around the corner, finding fun ways to exercise with your children this week will give them wonderful summer memories. Get creative!
Some ideas:
And of course, don't forget to drink plenty of water to stay hydrated!
Some ideas:
- Go for a bike ride
- Walk at the park
- Organize a scavenger hunt
- Have a dance party
- Play catch in the backyard
And of course, don't forget to drink plenty of water to stay hydrated!
Tuesday, August 2, 2016
Electrolyte Hot Days
Summertime is a fun time to go to ball games and enjoy the outdoors. If you and your family are out and about, you want to be sure to not only drink enough water but also get electrolytes so you can continue to enjoy your summer activities without muscle cramps or feeling drained. Many sports drinks have electrolytes, but be sure to check the label if you are counting your calories. You can also find some flavored waters that have electrolytes with little to no calories.
Monday, August 1, 2016
Heat Vs Ice
I have patients frequently asking me when they should use heat and when they should use ice. It really is a great question!
In general, if you have pain, use ice. If you have stiffness or soreness, use heat.
If you use heat at an improper time, it may feel good at first, but in the long run, you can actually worsen your symptoms. However, if you use heat at the proper time, I need to warn against lying on a heat pad or pack. It can actually capture heat underneath you and end up burning you.
Similarly, if you overuse ice, you can actually develop frostbite. Stop using ice if you start noticing the following symptoms:
1. You start experiencing numbness where you have iced
2. The skin underneath the ice begins to thicken
3. The skin you've iced starts to turn white
In the video below, I show you how I use ice packs and ice cups. I also explain when I prefer using an ice massage on the painful location, and I show how I do it.
In general, if you have pain, use ice. If you have stiffness or soreness, use heat.
If you use heat at an improper time, it may feel good at first, but in the long run, you can actually worsen your symptoms. However, if you use heat at the proper time, I need to warn against lying on a heat pad or pack. It can actually capture heat underneath you and end up burning you.
Similarly, if you overuse ice, you can actually develop frostbite. Stop using ice if you start noticing the following symptoms:
1. You start experiencing numbness where you have iced
2. The skin underneath the ice begins to thicken
3. The skin you've iced starts to turn white
In the video below, I show you how I use ice packs and ice cups. I also explain when I prefer using an ice massage on the painful location, and I show how I do it.
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