Will overspeed running help me?
with advice from Daniel Butler, CEP,
Chelsea Cole, PTA and
Mark Salandra, CSCS
With margins in elite competitions getting smaller and smaller — Usain Bolt won his gold medal in Rio by running the 100 meter dash 0.08 seconds faster than Justin Gatlin — many advanced athletes, particularly in track and field, are constantly looking for ways to grow stronger and improve their times.
Overspeed training is one way that runners (and other athletes) try to strengthen the muscles used in short bursts of movement, by using some type of external assistance to run faster than one normally would run, about “8% to 13% faster than the athlete’s fastest speed.” Daniel Butler, a clinical exercise specialist at the Take Charge Fitness Program, a wellness facility run by Clinton Physical Therapy Center (a Physiquality network member in Tennessee), explains that there are several ways to do this. Tail wind running is the simplest method, running with a wind at your back. Similarly, slight downhill running is running down a hill with a slight grade. (A study in 2008 used NCAA sprinters to determine the best grade of hill for improving sprinting times; the authors concluded that a hill with a grade of about 5.8 degrees was optimal for improved performance.)
What is dementia, and how does rehabilitation therapy help?
Getting older can be scary. We worry about weaker bones and osteoporosis. We worry about losing our balance and falling, which can lead to serious injury. And many of us worry about losing our memory. Older adults and their family members should know that there is a difference between becoming a little more forgetful (what some elders call their “senior moments”) and the early signs of dementia.
Dementia is more than being forgetful; it’s categorized by the loss of cognitive skills, or the way that a person can consider and make decisions. The National Institutes of Health explain that compared to mild forgetfulness, dementia impacts daily life, interferes with decision-making, and affects every-day tasks. Dementia can affect “memory, language skills, visual perception, and the ability to focus and pay attention.” It is caused by damage to brain cells; when the brain’s cells can’t communicate properly, the way we navigate the world around us is affected.
with advice from Hunter Joslin
Surf’s up! The beaches are full of bikinis and surfboards. While communities in popular surfing areas like Southern California and Hawaii may surf year-round, summer is often a time when people new to the sport hit the water.
Whether you’re a newbie like Johnny Utah, on a board for the first time, or a seasoned surfer, there are a few things to remember in order to reduce your chance of injury, in and out of the water.
According to Hunter Joslin, a lifelong surfer and the creator of the Indo Board, “surfing is a great sport that utilizes the entire body, from paddling out to the lineup and catching a wave to standing on your board and balancing while maneuvering the board through your ride back to the shore.” For many beginners, simply standing on the board in the water takes a great deal of work and practice.
Proper nutrition during pregnancy
with advice from Ann Cowlin, MA, CSM, CCE
and nutritionist Alyssa Cellini
When pondering the parameters of pregnancy, there are many things that expectant mothers will research in order to be as healthy as possible. It can be confusing to consider how much weight one should gain while pregnant, as the recommendations from the Institute of Medicine and National Research Council of the National Academies give different ranges based on the pre-pregnancy weight of the mother.
Ann Cowlin, the creator of Dancing thru Pregnancy, one of Physiquality’s partner programs, points women to the paper they published in 2009 for their recommendations: An underweight woman (with a BMI of less than 18.5) should gain 28 to 40 pounds. A woman of average weight (a BMI between 18.5 and 25) should gain 25 to 35 pounds. Women considered overweight (BMI of 25 to 30) or obese (BMI is more than 30) should gain less weight, 15 to 25 pounds, or even less if obese (11 pounds).
Most of us don’t usually know our BMI, so if you want to calculate it, use the one posted by the National Institutes of Health. And keep in mind that a) BMI doesn’t take into account your fitness level, only your weight and height, and b) it’s a good idea to speak to your doctor about the proper weight gain for your body.
Preventing baseball injuries
with advice from Mark Salandra, CSCS
Spring training is over and baseball season has begun. And while most sports injuries are as unexpected as the Cubs leading the American League at the beginning of June, there are a few things that parents and coaches — and baseball players — should know about preventing injuries during the sport.
Mark Salandra educates and trains athletes young and old in strength and conditioning, with the goals of better fitness and lower rates of injury. A certified strength and conditioning specialist, and the founder of StrengthCondition.com, a Physiquality partner program, he points out five common injuries and conditions that players should be aware of.
What is frozen shoulder?
with advice from Chelsea Cole, PTA
Like back pain, shoulder pain can be caused by many things — stress, exercise (or the lack thereof), working in the same position for a long period of time. But if you have chronic shoulder pain and stiffness, as well as limited movement in your shoulder joint, especially over a longer period of time, you could have adhesive capsulitis, more commonly known as frozen shoulder.
Clinically speaking, “a frozen shoulder is the inflammation, scarring, and shrinkage of the capsule around the shoulder joint,” says Chelsea Cole. A physical therapist assistant at Clinton Physical Therapy Center, a Physiquality clinic in Tennessee, she adds that the cause of the inflammation and scarring is often unknown, unfortunately.
Stress and back pain
with advice from Shawn Hickling, PTA,
Laureen Dubeau, CSCS,
Kiss My Back! and PowerPlay
We’ve written in the past about a variety of causes for back pain: poor posture, improper ergonomics at the office, even straining to lift heavy items like a baby improperly. But did you know that stress can also cause back pain?
The experts at Physiquality partner Kiss My Back! point out that any stress — from the home, the office, or the family — decreases oxygen to potential areas of discomfort, like the neck, shoulders and back. If you have a pre-existing condition or a history of chronic pain, this can exacerbate the problem.
Challenge your office to be healthy
with advice from Mitch Kaye, PT,
Stefania Della Pia and Polar
Did you know that May is Global Employee Health and Fitness Month? Created by the National Association for Health & Fitness (NAHF), a network of state-based councils and groups that promote healthy living, the group encourages daily physical activity and quality physical education in our schools. Through Global Employee Health and Fitness Month, the NAHF asks employers to create a workplace environment that promotes healthier living.
There are a variety of reasons to do this as a business owner or manager, or for employees to suggest it to their bosses. For a start, the CDC points out that healthier employees take fewer sick days, incur lower healthcare costs and are more productive; in fact, one study found that by promoting physical fitness and regular check-ups, employer healthcare costs could be cut in half. In addition, wellness programs can be seen by some prospective employees as a great benefit. It shows that the company is willing to invest in its employees, leading to a more positive work environment, better morale and higher retention.