It’s never too early, or too late, to get your body ready for the slopes. Skiing and snowboarding is taxing on your body, and even though you are fit and workout regularly, you still need to prepare your body for mountain-like movements to avoid soreness or injury.

5 Injury Prevention Movements to Do Before You Hit the Slopes

There are five essential body-type movements that prepare the body for the unstable surface and quick reactions when needed on the slopes. A strong and sturdy core is the base to provide strength and power when skiing and snowboarding. To ensure you can move, twist and turn quickly, you need to focus on flexion, extension, rotation, balance and stability. These five essential movements will strengthen the core and prepare you for unexpected bumps, turns and jumps when you hit the mountain.


Bending of a joint between two bones that decreases the angle between two bones. In other words, if the movement decreases the angle between the two body parts, that’s flexion. V-Ups strengthen the core while working on your torso flexion.

Begin lying on the ground, arms extended overhead. Tuck your chin and begin to lift your spine up off the ground. As you do this, lift your legs up. Meet in the middle and pause, then curl back down and repeat: EXAMPLE: V-UPS (15 REPS)

v-up-1 v-up


For a modified version, instead of keeping your legs straight as you lift your spine and legs off the floor, bring your knees in. Meet in the middle and pause, then curl back down and repeat.

v-up_modification v-up_modification-1


Extension is opposite of flexion. It’s a movement of increasing the angle between two bones, straightening the muscle that was previously bent. Begin face down on the stability ball. Your torso should be centered, arms extended overhead and legs straight. Your body is in an upside down “V” position. Engage your core and lift your back up maintaining a flat spine. EXAMPLE: BACK EXTENSION ON A STABILITY BALL (15 REPS)

back-extension-exercise back-extension-exercise-1

ROTATIONplank rotation exercise

This is a movement when your body twists, or rotates. Begin in a high plank. Lift your right arm up and rotate your body to the right side. Return your palm to the ground and rotate to the left. Continue to alternate. EXAMPLE: PLANK ROTATION (10 REPS PER SIDE)


bosu ball single-leg jump and balance exerciseBALANCE

This is when you’re able to maintain a stable position during movement.EXAMPLE: SINGLE-LEG BOSU BALL BALANCE JUMPS (10 REPS)

On the stability ball side of the BOSU, continue to jump on and off the BOSU with one leg and the other knee bent. Keep your arms extended forward for an additional challenge. Then repeat on the other side. This will help you strengthen your balance needed for when you have to shift weight skiing or snowboarding.


This is when one has the ability to hold a static position. Begin in a push-up position and lower down to your forearms. Engage your core, maintaining spine alignment, and hold for 30 to 60 seconds. EXAMPLE: FOREARM PLANK (45 SECONDS)

BY FARA ROSENZWEIG for BetterBraces.com


When a skier falls and one of the knee (or both) twists while the foot remains planted on the ski, the skier will most likely suffer an ACL rupture.


The ACL or anterior cruciate ligament is one of the four important ligaments holding the knee joint together. The ACL can tear when a skier lands on a bent knee then twisting it or landing on an overextended knee. A popping sound can be heard and the skier will have the sensation that the knee gave out. This sensation is caused by the knee joint becoming lax after the ACL quits its job of holding it together and assuring its stability.

An ACL tear is a serious skiing ailment, and one of the most widespread among skiers. Because the feet are bound to long thin boards and are independent from each other, as opposed to skiboarding or snowboarding, the risk of one ski getting caught while the other continues its course is very high. Other ligament sprains often occur as well, but the ACl rupture is the most common and the most severe.

Instability from such an occurrence happens often, and the duration is usually determined by the severity of the tear. It is just about impossible to prevent yourself from falling when on the slopes, and every time you fall you run the risk of injuring your ACL. There is something you can do…to avoid ACL injuries while skiing, wear a knee brace that offers extra support to your ACL. This will ensure you sufficiently protect your knees while skiing and allow you to stabilize them if they do become injured.

By BetterBraces.com

New Openings: Barry’s Boot Camp & True Food Kitchen; Optons for Weight Loss

Episode 16.35 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.

new host image

Segment One: Joey Gonzalez CEO of Barry’s Boot Camp in Chicago discusses the opening of their new Chicago Location.

Since 1998, Barry’s Bootcamp has been delivering The Best Workout in the World®  to a legendary following, including A-list celebs, models—even Olympic athletes. Our signature hour-long workouts include 25-30 minutes of interval cardiovascular treadmill routines and 25-30 minutes of strength training utilizing free weights, resistance bands, medicine balls and other equipment. Instructors, muscle groups and even workout segments vary throughout the week so that no one class is ever the same.

Our innovative technique works to “shock” the body in the most efficient and effectivebarrys-logo way to improve your cardiovascular system, lose weight and build muscle. Our world-class instructors are the best in the business and promote a positive, supportive environment that will help you break past your own personal boundaries. Regardless of skill level, you can burn 1,000 calories in just one hour. You will see and feel results right away in a thumping music-filled environment where every class feels new, fun and exciting.

Segment Two: Karen Malkin from Karen Malkin Health Counceling discusses Dr. Andrew Weil’s True Food Kitchen. All True Food Kitchen locations feature dishes that closely adhere to the principles of Dr. Weil’s anti-inflammatory diet. They are intended to be a new kind of restaurant: one in which delicious flavors, healthy nutrients, environmental awareness and an inviting atmosphere come together to create an unforgettable dining experience.

Dishes are influenced by Mediterranean, Asian and Californian cuisine, and include soups, appetizers, salads, pasta, rice and noodle dishes, wood grilled dishes, sandwiches and burgers, brick oven pizzas and desserts.

Karen Malkin-Karen Malkin Health Counseling

Sample dishes: Wild Smoked Salmon with Shaved Radishes; Lemon Cream & Wasabi Peas; Sashimi Tuna Salad with Avocado, Cucumber, Tomato, Edamame & Ginger; Curry Chicken with Rice Noodles; Tuscan Kale Salad; Cauliflower & Cashews; Herbed Hummus; Green Tea Soba Noodles with Peas; Bok Choy & Lemongrass; Fresh Tomato Pizza with Pasilla Chile & Manchego; Grilled Wild Ahi Sliders with Wasabi, Radishes and Cucumber on Pumpernickel; and Natural Half Chicken with Farro, Walnuts, Dried Fig, Brussels Sprouts & Squash.

Segment Three: Dr. Alfonso Torquoti from Rush University Medical Center discusses options for the treatment of obesity including Bariatric Surgery. Bariatric surgery, also called weight loss surgery, helps severely obese people lose weight. In doing so, it also helps prevent or improve obesity-related conditions such as diabetes and high blood pressure. During a bariatric procedure, a surgeon removes or blocks off part of your stomach. This leaves you feeling fuller sooner and reduces your desire to eat. Some types of bariatric surgery also limit your body’s absorption of calories from food.

Bariatric surgery is an effective way to lose weight and reduce the risk of obesity-related health problems. It might be a good choice for you if these statements are true:

  • You are morbidly obese. This means you have a BMI, or body mass index, of at least 40, or a BMI of at least 35 plus an obesity-related disease such as diabetes or high blood pressure. Determine your BMI.
  • You have tried to lose weight using other methods and they have not worked.
  • You are committed to making the changes necessary for long-term success. Surgery is only the beginning of the weight-loss journey. To lose weight and keep it off — which most bariatric surgery patients are able to do — you will have to commit to making healthy choices.

A Surgeon’s Intuition: Listen Before You Operate

Dr. Brian Cole, orthopaedic surgeon and Head Team Physician for the Chicago Bulls and a Co-Team physician for the Chicago White Sox, talks about how surgeons must learn to listen to their patients before proceeding with surgical treatment. Balancing test results and protocol alongside surgical intuition is key to better health outcomes for our patients. A must watch for patients, practicing and future physicians.

Created and Contributed by DocThoughtsMed.com

DocThoughts is a media platform that interviews thought leaders in medicine and produces 5-minute films. DocThoughts gives millennial learners an insider’s perspective on topics that are not traditionally covered in the didactic curriculum. We talk to experts such as deans, entrepreneurs, and physicians about their stories in a personal and informal atmosphere.


Two years after his cartilage transplant, Phil honored his tissue donor by competing in his first CrossFit competition, taking third place in his division. Six months ago, he joined Full Dimension CrossFit, a local CrossFit gym, to challenge himself. He not only found a new passion, but also an incredible community of support in his fellow athletes and coaches.

Phil also received the “Spirit of CrossFit Wars 2016” award for his strength, courage, inspiration and showing up daily without complaint. “I did this for my donor,” said Phil. “I wish the donor family knew how much I cherish this gift that I was so fortunate to receive.”

Phil feels fortunate to train with the amazing athletes and coaches who inspire him daily. Working hard every day is how Phil maximizes the gift he was given, honoring his donor by pushing himself and getting stronger.

Congratulations to Phil on this exciting milestone!


The Future of Ankle Bracing is Here

Get Into Your Comfort Zone

Exos Free Motion Ankle

The Exos™ Free Motion Ankle offers unparalleled comfort, support and ease of use. This anatomically formed ankle foot orthosis can be fit to a patient within 30 minutes to quickly alleviate pain and discomfort, restore mobility and prevent progression of a disease or deformity.

Posterior Tibial Tendon Dysfunction (PTTD)

  • Correct bony alignment and provide support in various planes of motion

Post-Trauma / Post-Op Rehabilitation

  • Arthritis
  • Weak ankles due to ligament damage and over stressed ligaments
  • High ankle sprains

Chronic Ankle Instabilities

  • Step down care following casting or walking boot
  • Controlled range of motion allows full-functional management and faster return to activities

Exos Free Motion Ankle is the first prefabricated Ankle Foot Orthosis that can be fully
customized and formed to the patient providing functional stabilization of the ankle- foot complex addressing bony abnormality, chronic instability and post-trauma rehabilitation.