Excuse: I Don’t Have Space

DSCN0298I don’t hear this excuse as often as the “I don’t have time” one, but I still hear it once in awhile. I understand that some people live in small apartments with other people and there is not much space for exercise. I don’t think it’s a good excuse not to do it, though.  Pic of me in small space…get it? :) Continue reading →

Excuse: I Don’t Have Time For Exercise

Over the next few posts, I’m going to discuss different excuses that people give me on a regular basis as to why they don’t exercise. Here’s #1:

I Don’t Have Time

I hear this excuse several times a day from my patients. These are people that came to me to learn how to improve the pain they are having from an injury. I give them the exercises they need to do to succeed and then they tell me that they haven’t done them because they don’t have time. It makes me wonder if they are really invested in improving their situation at all. Continue reading →

Why I Haven’t Joined A Gym Yet

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You may have noticed that all my workouts so far have been at home. I’m slowly getting to the point where I’m going to have to join a gym if I want to keep progressing my workouts in a safe and easy way. I have a colleague who always says, “it takes three months to develop a new habit.” This is one of the reasons why I didn’t join the gym right away. I wanted to make it through my three month “trial period” with myself before I shelled out all that money for a gym membership. Continue reading →

Two Great Exercise Band Exercises for the Shoulder

These are two of my favorite exercises to give to people when they come in for shoulder work. If you’re lifting heavy, they can be done as part of your warm-up. If you’re lifting light, they can be done as part of your work out. They are great for pre season and in season overhead sports like baseball, softball, tennis etc. I do them to keep my shoulder from hurting during softball season. I like them because they work many muscles around the shoulder and upper back at the same time. Lots of bang for your buck here so without further ado… Continue reading →

How Flexible Are You?

Hypermobility is a huge problem among the female athletes I see in my clinic.  Frequently, this is partly responsible for the injuries that these athletes have been dealing with.  When I say hypermobile, I mean that their joints are naturally loose.  These people also tend to have very flexible muscles that easily move around their already flexible joints.  I like to refer to these people as floppy or Gumby (for those of you old enough to know who Gumby is).

Now, being hypermobile is generally not a problem for everyone.  In fact, hypermobility is one of the things that can make you excel at sports like gymnastics and dance.  In these sports, this hypermobility is needed to get into the incredible positions that these girls get into.  However, sometimes having that hypermobility without the proper amount of stability to balance it out, can lead to injuries.  These injuries might include patellofemoral pain syndrome, snapping hip, ankle sprains, and shoulder dislocations to name a few.  Let’s take a look at how you can tell if you’re one of these hypermobile athletes. Continue reading →

Are Females More Likely To Suffer From Concussions?

I’m sure you’ve heard a lot about concussions as of late.  It has become a very hot topic in sports from young children right up to the professional level.  I, for one, am glad that concussion information is being passed around because a concussion can be a very serious thing.  A concussion has been called many things throughout the years, but the bottom line is that it is a brain injury.  That’s why they have been treated so seriously lately.

The more people learn about concussions, the more they understand how big of a deal they really are.  Concussions can result in all kinds of symptoms including dizziness, headaches, visual changes, sleep disturbance, inability to focus and a whole host of others.  The last thing anyone wants is for a concussion to ruin a young person’s future.

Concussions also take an unknown amount of time to resolve.  Most of the athletes I’ve seen return to play within a couple weeks of the first concussion.  However, with subsequent concussions, recovery is less predictable.  It will often take longer and you may not be able to come back at all.  I’ve had young athletes quit certain sports like football and hockey because they’ve had too many concussions.

Obviously, concussions can affect anyone in any walk of life, but athletes tend to get them more regularly.  I’ve actually worked with a field hockey player who sustained a concussion because she got hit in the head by a water bottle the other players were throwing around for fun.  The question that this article will attempt to answer is if women are more likely to suffer a concussion than men and how does their recovery differ? Continue reading →

Do What Your Physical Therapist Recommends

I’m going to get on my physical therapist soap box for this post and talk about why it’s important to comply with what your physical therapist tells you to do.  I work with patients of all ages and activity levels and it always amazes me how many people come to physical therapy for help with a certain problem, but don’t think they have to actually do anything about it.  They think I’m going to wave some sort of magic wand and fix their problems without them having to invest any energy into helping themselves.  This applies to sedentary individuals and athletes alike.

The only people that seem to avoid this category are the older folks of my grandparent’s generation that had to work hard for everything they had.  Unfortunately, that excellent work ethic seems to be dying along with the people of that generation.

Here’s the thing…if you’re not going to go home and do anything I ask you to do that I think will help you, you’re not likely to get better and you’re wasting my time, your time, and taking up space on the schedule from someone that might want to help themselves.  Sure, there are the people that will just feel better with time, but who knows how much time that will be and physical therapy might be giving them ways to help themselves in the future or to prevent the injury from returning.  Too many people just aren’t invested in their own health. Continue reading →

The Importance Of A Strong Foundation

When we build a house we start by creating a stable foundation.  We build the house on that foundation with the expectation that the house will remain sound for many years with minimal or manageable wear and tear.  We need to take the same approach with the human body.

There are people out there that work out with way too much weight and poor technique.  Sometimes they are doing a very advanced version of an exercise, but have not yet mastered the simple version of the same exercise.  A good example of this is people doing abdominal exercises on the TRX straps or yoga ball, but they can’t hold a plank properly for any length of time.  If you can’t master the basics, you’re probably not getting the most you could out of the advanced exercises.  You may even be doing yourself more harm than good.

You know you’ve seen these people working out in your gym, or maybe you are one of these people.  This is one of the reasons I stopped working out at the gym.  I hated watching people do horrible things to their body’s and not being able to do anything about it.  The reasons people have for doing this are usually something like “The more weight I can lift the stronger I am,” or “I’m getting a better workout doing it this way,” or even “This way is more exciting for me.”  In this article I’m going to tell you why advancing exercises without a proper foundation and form is a bad idea. Continue reading →