Hot or cold? How to decide whether to use heat or ice when treating an injury.
with advice from Lisa Cox, ATC
and Mitch Kaye, PT
We have all had that sinking feeling after hearing a pop in a joint or feeling a wrench in our back. The pain begins, and immediately the gears start turning in our head: What’s better for this type of injury? Should I use a heating pad? An ice pack? Can I treat this at home or do I need to consult with a specialist, like a physical therapist? Here are some guidelines to remember as you recover.
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Playing golf safely
with advice from Daniel Butler, HFS
Spring is in the air, and people are making their way back to the driving range and golf course after a long winter break. Time away from any sport can lead to injury as a result of bad form and weakened muscles; here are some things to keep in mind before you lace on your cleats.
Daniel Butler, a personal trainer at the Take Charge Fitness Program, a wellness facility run by Clinton Physical Therapy Center, (a Physiquality network member in Clinton, Tennessee), says, “Everyone’s golf swing is different in various ways, but the one thing they all have in common is the use of the hips to rotate the body.” This is why it is imperative that golfers strengthen the muscles surrounding the pelvic girdle, or the hips: the gluteus maximus, hamstrings and, to a lesser degree, the quadriceps.
He also recommends strengthening the core, which will improve stability and balance while reducing soreness in the shoulders and back. This is particularly important as the most common injury or problem for golfers is low back pain.
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Proper running techniques
Last fall, we posted an entry about how to avoid running injuries, focusing on how your exercise routine can help you stay healthy. Now that temps are warming up and more people are lacing up, it’s time to pay attention to how you run. Here are a few things to look at:
form | foot fall | stride | shoes
hydration | training regimen
warm-up and cool-down
“Poor posture while running can affect running efficiency, as well as breathing efficiency. Stand up tall with a big chest and your shoulders back,” says Jeff Rothstein, an exercise physiologist and Director of Sports Enhancement at the PT Center for Sports Medicine, a Physiquality network clinic in Akron, Ohio. Poor posture may also be a cause of side stitches, cramp-like spasms that will bring your run to a close quickly.
You should also make sure that your knees stay in line with your hips and ankles (rather than collapsing in), and that your running pattern is symmetrical, that is, that you’re not landing harder on one side than the other. Both mistakes can lead to pain and injury.
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A strong core is a good foundation for any athlete
with advice from
Gregory M. Moore, PT, DPT, PES;
Jeff Rothstein, PT, MS, CSCS;
and Wayne Seeto, OT, MSPT
When many of us think of a fit body, we think of killer arms and ripped 6-pack abs. And while that 6-pack may look good aesthetically, if you’re an athlete, the real key is not what your abs look like, but rather to have a strong core. Here are some reasons why.
- Stability
The core’s primary function is to stabilize your body’s frame. Jeff Rothstein, an exercise physiologist and Director of Sports Enhancement at the PT Center for Sports Medicine (a Physiquality network clinic in Akron, Ohio), says, “Whether you’re sitting, walking, running, or jumping, the core must stabilize the trunk in order to move efficiently and under control.”
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Dance your way to a better body
The last 10 years has seen an explosion of dance shows and competitions on television. Series like “So You Think You Can Dance” have demonstrated to the general public how athletic dancers are, and people have watched celebrities drop inches on “Dancing With the Stars” as they train and learn a variety of dance styles. Dance is no longer just for girls who want to have fun. But where does an adult turn to use dance for fitness?
Beware the quick fix offered by dance DVDs, even those offered by celebrities on dance shows. The technique required to dance properly is better learned from a professional who can correct your form in person. Even if you start at home and try to move into a studio, you may have practiced incorrect form that you will have to unlearn later.
To find a local teacher, start by doing a general online search for dance studios. Take a look at the programs they list online and see if any classes sound like fun. Many studios now offer programs exclusively for adults, allowing older dancers to learn new steps at their own pace. If your daughter or son takes dance lessons, inquire about “mommy and me” classes that will allow you to spend time with your child while learning together.
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