Winter Exercise Survival Guide



 




 




 

 



Slide 11 of 11: <p>If you truly despise working out in the cold, it’s not the end of the world. Instead, take the next few months to try a new exercise routine. If you normally run outside, try a spin class. Strengthening lesser-used muscles will help keep you injury-free when you return to your normal routine. Swimming laps in an indoor pool, taking a yoga class, or joining a gym to strengthen and condition your core are all great options. </p>

If you truly despise working out in the cold, it’s not the end of the world. Instead, take the next few months to try a new exercise routine. If you normally run outside, try a spin class. Strengthening lesser-used muscles will help keep you injury-free when you return to your normal routine. Swimming laps in an indoor pool, taking a yoga class, or joining a gym to strengthen and condition your core are all great options.

 

MSN Lifestyle

Common Hand Injuries: Text Thumb; Little League Pitchers: Do’s & Don’ts; Importance of Sleep for Optimal Recovery

Episode 17.35 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.

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Segment One (01:10): Dr. Nik Verma sitting in this week for Dr. Cole joins Steve andImage result for thumb overuse Nicole Kauppila from Athletico Physical Therapy to discuss Tech Thumb injury.

Each year as we approach the holidays, smartphones are listed as a top gift.  With use of smart phones – tech-related injuries called “tech-thumb” resulting from unnatural movements like constant texting are on the rise.

New smartphones often means even more time straining thumbs, in fact young adults spend a staggering one-third of their waking hours on smart phones. Nicole describes causes, symptoms, prevention and treatment for overuse injuries of the hand.


 Segment Two (11:46): Dr. Nik Verma, Head Team Physician for the Chicago White Sox talks with Steve about how to avoid overuse throwing injuries in young athletes; avoid training in one sport all year long, high pitch velocity and pitch counts that can cause damage from repetitive load on the growth plates of young athletes.

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Segment Three (20:14): Todd Sayer, PT from ATI Physical Therapy talks about the importance of sleep for optimal recovery; the correct supportive neutral sleep position; avoiding compressed shoulder joint in side sleepers. 

How you sleep dictates how you perform, so whether you are falling short on logging enough sleep each night or poor sleep posture is inhibiting a solid day’s performance, making a few simple changes can help to enable a good night’s rest and support your body’s ability to adapt and adjust.

Todd Sayer  is a Senior Regional Director with ATI. He has 18 years of clinical experience specializing in treatment outpatient orthopedic and sports medicine injuries as well as chronic pain and post-operative care.

Overcoming Sleep Challenges and Discomfort

Spin Workouts: Learn the Benefits and Limitations

By Tara Hackney for Athletico Physical Therapy

Spin Workouts: Learn the Benefits and Limitations Spin cycle studios seem to be on every other corner these days. This popular workout involves a stationary bike, fast and loud music, and an upbeat and motivating instructor. The studio usually has low lighting, a video screen with goals and maybe some fun disco lights. Let’s take a closer look at this workout to see the benefits and limitations.

Benefits of a Spin Workout:

  1. Spin workouts are non-impact, which is appealing for those that wish to get a workout without a lot of pressure placed on the joints. The act of cycling also allows for good joint range of motion. This helps with joint flexibility without the pounding associated with running. A properly set up bicycle will have minimal pressure placed on the joints. This is good for the hips, knees and ankles.
  1. Spin classes burn a lot of calories in a short period of time. This can be beneficial for those wishing to lose weight. A sensible diet combined with spin classes may help you shed unwanted pounds. Spin class is also an excellent cardiovascular workout.
  1. Spin class works a variety of muscles in the lower body. The hips, knees, calves and ankles all get a great workout during spin class. If you have ever taken a class, you know that your legs can feel like “jello” afterward, which indicates muscle fatigue in the lower body.
  1. All ages can benefit from a spin workout. Intensity of the workout can be altered to each individual via the bike, which means that all ages and skill levels can participate in a spin class.

Limitations of a Spin Workout:

  1. There may be some intimidation associated with spin class. The room is dark, the class may be very full and it could feel like everyone else knows exactly what is going on. However, generally classes are made up of blended genders and all fitness levels. The instructor or employees can also easily help you set up a bike your first few sessions.
  1. There is little use of the upper body during a spin class. Upper body strength training may need to be added to your routine on days you do not attend a spin class to address these areas.
  1. Many new participants to spin class complain of a sore butt after the first few classes. Gel seats or padded bike shorts can be purchased to help offset this complaint.

A Well-Rounded Routine

Although spin class is a great workout for cardiovascular health and lower body strengthening, there are some limitations. Stretching is recommended such as a yoga class, or incorporation of balance and strength skills for a well-rounded routine in addition to a spin workout regimen. Should an injury occur during workout, schedule an appointment at a nearby Athletico location so we can help you heal.

If you suspect an injury from a workout, find your closest Athletico for a complimentary injury screen.

Schedule a Complimentary Injury Screen

YOGA FOR HAMSTRINGS: HAMSTRING STRETCHES

Yoga for Hamstrings: Five great yoga poses to help you stretch and lengthen your hamstrings, with modifications for tight hamstrings.

Many of us have very tight hamstrings. For athletes, especially runners, the hamstrings get tight as they’re used during workouts. Hamstrings can also tighten up from sitting all day, which many people do in this technology-oriented world. Doing some yoga for hamstrings poses can help you loosen the hamstrings, allowing better range of motion and comfort.

For you yogis, flexible hamstrings will also let you work on more advanced poses like hanumanasana (splits). To help you lengthen your hamstrings, I’ve compiled my favorite hamstring stretches. In all of these poses, be sure to engage your quads so you don’t lock and/or hyperextend your knees. For all hamstring stretches, be sure you’re feeling a nice, comfortable stretch in the belly of the muscle, its widest part.


Yoga for hamstrings: forward fold

The forward fold is probably the best known yoga pose to stretch the hamstrings. I often start my post-run stretching with this pose because it’s a nice way to relax after working hard. In the forward fold you should try to keep your back straight and pull your chest toward your legs—don’t curl your back over and just try to get your nose to your legs. To modify for tight hamstrings, bend your knees more and place a yoga block or other firm object beneath your hands.


Yoga for hamstring: wide-legged forward bend

This hamstring stretch is similar to forward fold but is a little less intense on the hamstrings. Again, it’s important to keep a flat back and lead with your chest to get the most out of this pose. To modify for tight hamstrings, place a block, chair, or some other firm object under your hands or arms so you don’t fold as deeply.


Yoga for hamstrings: head-to-knee forward bend

This forward bend is also a well-known hamstring stretch. As in the other hamstring stretches, be sure to lead with your chest when folding in. To modify for tight hamstrings, keep a bend in the knee and don’t fold over as deeply.


Yoga for hamstrings: pyramid pose

Pyramid pose is probably my favorite hamstring stretch.  Make sure that your hips are facing squarely forward before you fold to make sure that you’re getting the most out of the pose. To modify for tight hamstrings, step the back foot in closer to the front foot to shorten your stance. You can keep a bend in the front knee and you can also place something firm like a yoga block under your hands to make the pose a little easier.


Yoga for hamstrings: reclining big toe pose

This hamstring stretch can get deep into the muscle. You can use a yoga strap if you have one, if not, use a similar object like a belt. If you’re very flexible, you can grab around the big toe with your thumb, index, and middle fingers and pull from your hand. Be sure to keep your bottom foot flexed and keep that leg active and keep your back on the floor. To modify for tight hamstrings, bend the knee of the stretched leg slightly, or don’t pull the leg as close to the torso.

Contributed by Dr. Beth Brombosz at sublimelyfit.com