How to play hockey safely
with advice from Mark Salandra, CSCS
Hockey may not initially inspire thoughts of the world’s safest sport. With a reputation for brawls on the ice and toothless grins, parents may be understandably cautious about signing up their kids for the community hockey league.
However, with the proper precautions (and protective gear), the game can be played safely while those on the ice reduce their chance of injury.
Hockey is a unique sport, says Mark Salandra, a certified strength and conditioning specialist and the founder of StrengthCondition.com (a Physiquality partner program). “It incorporates speed, agility and strength in ways that no other sport tests the body,” he explains. As with any sport, injuries can be caused by a variety of factors, including the level of participation, player position, protective equipment, violent behavior, and personal susceptibility due to pre-existing injuries and style of play.
Running away from injury
with advice from
Lori Francoeur, PT, MSPT, CSCS,
Jeff Rothstein, MS, CSCS, TSAC-F, CES, USAW and Polar
Running is a common way to stay fit — in theory, all you require is a good pair of running shoes. But running can also lead to a variety of injuries. Our experts talked to us about the most common running injuries and how to avoid them.
According to Jeff Rothstein, the Director of Sports Enhancement for the PT Center for Sports Medicine, a Physiquality clinic in Akron, Ohio, the most common running injuries are to the foot, knee and back. Jeff notes that having the right running shoes is essential for avoiding injury.
Lori Francoeur, a physical therapist at Foothills Sports Medicine Physical Therapy Center in Arizona, agrees. She explains that runners should wear a “good supportive shoe that will provide adequate support and cushioning for your arch and heel.”
Working out while on the road
with advice from Richard Baudry, PT, DPT, OCS,
Yousef Ghandour, PT, MOMT, FAAOMPT, and Brian Klaus
With Memorial Day behind us and Independence Day quickly approaching, many of us have plans to travel in the next couple of months. If you’ve been trying to stick to an exercise regimen, here are some ideas for how to continue working out when you leave your regular routine behind.
“Exercise that doesn’t require bulky equipment or a lot of space is best while traveling,” advises Brian Klaus, the Vice President of Stretchwell, Inc. (a PTPN preferred vendor that offers a variety of progressive resistance products). Why take up space in your luggage with heavy weights or bulky equipment?
Physical therapist Richard Baudry, the founder and CEO of Baudry Therapy Center (a Physiquality member in New Orleans), agrees. Richard reminds readers that walking is the easiest exercise to do while traveling. “Make a point to stand tall, take long strides and swing your arms,” he adds.
Can physical therapy help with infertility?
Infertility is a challenge for many families. There are a variety of reasons a woman might have problems conceiving, and many ways to face those challenges to increase the likelihood of becoming pregnant. Physical therapy has been shown to be one way to increase the possibility of pregnancy.
As we’ve mentioned in the past, some physical therapists choose to specialize in women’s health. These therapists help women cope with a variety of feminine conditions, ranging from incontinence to postpartum pain. The treatments can include myriad types of therapy, including manual therapy.
Sitting pretty: Proper sitting posture
with advice from Richard Baudry, PT, DPT, OCS
and Dandelion Dreams, Inc.
Most of us spend more time at the office than we do at home, which is why it’s so important to consider how our behavior at the office can affect how we feel at home. If you sit at your computer for several hours each day, are you sitting pretty?
Before you look at yourself in the mirror, reflect on your desk and workspace. Specifically, says Alan Zovar, a physical therapist that works at Dandelion Dreams, Inc., (a Physiquality partner), you should think about the angles in your body as they interact with your desk. Your eyes should be approximately 18 inches away from your computer screen, he says, and they should align with the middle of the screen, to avoid looking down or up too much, which could cause neck strain in the long run. In the same manner, your chair should be centered with the monitor to minimize twisting the head in order to see the screen.
Exercise trends: Rucking
by Daniel Butler, CEP
Have you heard about rucking? The word “ruck” is short for “rucksack,” a military backpack that soldiers use to carry supplies on their back. Rucking, or ruck marching, refers to walking over paved or unpaved terrain with a loaded rucksack for the purpose of improving your fitness.
The military often uses rucking to measure physical fitness. Many units require a soldier to complete a timed ruck march in order to qualify for the unit. For instance, the U.S. Army Special Forces requires potential recruits to be able to ruck 12 miles in 2 hours with a pack that weighs 65 pounds in order to be eligible for Special Forces Selection. Even after leaving the armed services, some veterans continue to use rucking as a way to remain strong and build social ties while exercising.
How does physical therapy help after a cast comes off?
The adult human body is made up of 206 bones. (We’re born with 270, but over time, as we grow, some fuse to give us 206 around the time we turn 30.) Unfortunately, many of those can break or fracture, leading to a cast in order to heal. So what happens after the cast is removed? What is necessary in order to return to normal activity?
A variety of factors will affect the length of time needed to heal, as well as how physical therapy will help you regain your pre-injury range of motion and level of activity.
The American Physical Therapy Association, or APTA, points out that there are several levels of bone fractures. The simplest is defined as a non-displaced fracture. This means that the bone may be broken, but the pieces are still properly aligned within the body.
Cycling for better health
with advice from Anna Dark
How are those resolutions coming? Are you cooking more at home? Have you seen your dentist (or at least made an appointment for your annual cleaning)?
If you’re looking for a way to increase your activity, cycling or bike riding is a great way to be active.
Anna Dark, the Fitness Director of the Take Charge Fitness Program (a wellness facility run by Physiquality member Clinton Physical Therapy Center in Tennessee), says that cycling has many health benefits. Cycling is an aerobic activity, which is great for your heart and circulation. Going for regular bike rides also increases muscle strength and flexibility, while also improving joint mobility and bone strength.