Read more about the article Building Strength with Limited or No Equipment

Building Strength with Limited or No Equipment

The plethora of at-home workouts and access to virtual exercise classes has been a definite bright spot in our current situation. Coaches and instructors have begun to utilize dozens of variations and combinations of the squat, push up, and sit up to create equipment-free programming for us to do at home. Usually, this style of exercise primarily targets muscular endurance and has fantastic cardiovascular benefits, but building strength and promoting muscular hypertrophy are difficult to achieve unless you have the means to appropriately load (e.g. have your own fully stocked…

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Read more about the article <strong>Desk Job Mobility</strong>

Desk Job Mobility

If you spend hours per day on a computer or at a desk, take a look at the photo below. We all used to deem the body on the right as having “bad posture,” but the truth is that this is merely our body’s response to the repetitive positioning demands placed on it. Good news! It is retrainable, and the concept is simple: stretch the structures that are tight, activate/strengthen the structures that are inhibited/weak. Below are some movements that you can incorporate into your work day to supplement all…

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Read more about the article Staying Active During the Holiday Season

Staying Active During the Holiday Season

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The holidays are upon us, which means lots of festivities and quality time with loved ones. While it is one of the most wonderful times of the year, it also poses a challenge to maintain a regular fitness routine. The good news is that it does not have to be an all or nothing situation. The first, and most important, tip is to remember that it is okay to give yourself a pass if you are not able to maintain your usual exercise schedule. The holidays are meant to be…

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Read more about the article Training in the Transverse Plane for the Lacrosse Athlete

Training in the Transverse Plane for the Lacrosse Athlete

We move in 3 major planes of motion. These planes include the frontal, sagittal and transverse planes. The frontal plane divides the body into front and back and includes lateral movements. The sagittal plane divides the body into left and right and includes flexion and extension movements. The transverse plane divides the body into top and bottom halves and includes rotational movements. A lot of the time, training includes frontal and sagittal plane movements, (squats, deadlifts, lateral lunges) but neglects the transverse plane.  Training in the transverse plane is crucial…

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Read more about the article ACL Injuries & Prevention in Sports

ACL Injuries & Prevention in Sports

The anterior cruciate ligament (ACL) is one of the four main ligaments that connects the femur (thigh bone) and the tibia (shin bone) together. The ACL sits in the middle of the knee. Its main job is to prevent the tibia from sliding out in front of the femur. So how can you injure your ACL? It can happen from a contact injury (like getting tackled in football), but most of the time, it occurs from a noncontact injury (like planting your foot to quickly change direction while running or…

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Read more about the article Tendon Pain

Tendon Pain

Tendinopathy, or previously referred to as tendonitis/osis, is an injury that causes a spectrum of changes to occur in a damaged or diseased tendon. This process can lead to pain and/or reduced function in activities of daily living or sporting activities. The risk factors for tendinopathy are multifactorial, but are most influenced by sport, occupation, and genetic factors. Sporting activities require increased amounts of force to be placed on a tendon, which requires increased loadability of the tendon.  The most common types of tendinopathy: Rotator Cuff Wrist and Forearm Flexor/Extensor…

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Read more about the article Rotator Cuff

Rotator Cuff

Disc golf, while often seen as a relaxing activity, is actually very demanding on the shoulder and elbow joints, similar to that of pitching a baseball. Therefore, as we move into Summer and disc golf courses like Druid Hill Park are opening to the public, it’s a great time to make sure you’re ‘pre’-habbing your shoulder to help prevent pain as you get back to the tee!  Why can throwing lead to shoulder pain? Looking at your typical backhand throw, all your force is channeled through your shoulder and elbow…

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Read more about the article Shin Splints

Shin Splints

Shin Splints: What are they? Why do they happen? What can you do about them? Shin splints, technically known as medial tibial stress syndrome (MTSS) affects 5-35% of runners.  It involves pain on the inside of the lower leg that occurs with running and typically develops gradually.   Though some aspects of the pathology remain unclear, we do know it involves the interaction of the tibialis posterior, flexor digitorum longus muscles; possibly the soleus muscle; the crural fascia (a connective tissue in the lower leg); and their attachment onto the tibia…

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Read more about the article Low Back Pain Relief from Physical Therapy

Low Back Pain Relief from Physical Therapy

Four out of five Americans experience back pain at some point in their lives. While the severity varies, research suggests that most cases of low back pain can be resolved by conservative treatment without Surgery or Pain Medication. If you’re experiencing low back pain of any kind, reach out to a physical therapist who will help to rule out any red flags (or refer you to a specialist if deemed necessary), identify contributing factors and offer solutions to your pain, work with you to shape a realistic plan forward, and…

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Read more about the article Our Favorite Dynamic Warm-Up Exercises for Runners

Our Favorite Dynamic Warm-Up Exercises for Runners

Set your RUN up for SUCCESS!!! Whether you have been running for years, or you are new to the team, prepping for your run can really make a difference! A proper warm up helps your running performance, and sets you up for success in the long run.  Running requires a lot of hip and core strength in order to maintain alignment, good form, and proper weight transfer when moving from one foot to the next.  A dynamic warm-up is used to improve mobility while moving through a range-of motion vs.…

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