Looking for ways to prevent injury when lifting? Dr. Adam Swick provides warm-up exercises for three common lifts: Bench Press, Squat and Deadlift. Check out the videos below, give these exercises a try and let us know what you think.
Meet Kayla, she’s a Bellevue native and lifelong competitive athlete. She fell in love with running at an early age, entering her first race at the age of 7. By 15 she transitioned to sponsored snowboarding, but after 4 years of competitive snowboarding and several severe injuries she transitioned back into the running circuit. She’s now a competitive runner, with a true love for obstacle course racing! Check out Kayla’s website to read about her racing adventures and see her upcoming race schedule. Kayla was one of a handful of people last year to be invited to Under Armour’s Run Camp in Death Valley, she’s featured in this phenomenal Under Armour Run Camp video clip.
Here’s what Kayla had to say about Velo Sports Rehab (VSR):
Q: What is your favorite thing about Velo Sports Rehab?
A: I can’t choose just one! All of the staff at VSR are wonderful! I know every time I come to VSR I will get the treatment I need and leave feeling better than when I came in. The staff is super knowledgeable and Dr. Seavey is incredible at treating my sore muscles and preventing any further injuries.
Q: What activities do your treatments at Velo Sports Rehab help you to enjoy?
A: Coming to VSR each week allows me to not only increase my weekly mileage, but helps my body recover faster from injuries I suffer during training. Without VSR, my workouts would not be as efficient because I would be spending more time recovering. Now that my body is feeling good, VSR will help me conquer my first IRONMAN this year!
Q: What else would you like to share with us about your experience with Velo Sports Rehab?
A: I want to say a huge THANK YOU to everyone at VSR. Without you guys, I wouldn’t be able to run at the level I do now. You guys are always there to greet me with a smile on your face, I appreciate ALL of you!
Awe, thank you Kayla for the kind words! You are an inspiration and pure joy to be around. We love having you as a patient and look forward to continuing to support you in your racing excellence. We truly have the greatest patients at VSR and we are grateful for each one.
Did you know that more than 50% of youth sports injuries are overuse injuries? With such an emphasis put upon concussions as of late, parents and athletic officials alike have begun to neglect injury prevention in extremities and student athletes have suffered as a result.
What’s an Overuse Injury?
Injuries are commonly classified under two categories: acute and overuse injuries. Acute injuries are a result of sudden and singular traumas such as fractures, sprains, or dislocations. Overuse injuries are damage to bones, ligaments, muscles, or tendons due to long-term, repeated stress without allowing the body to heal.
Common overuse injuries include:
– Shin splints
– Runner’s knee
– Tennis elbow
– Carpal tunnel syndrome
Preventing Overuse Injuries in Youth Sports
Education – Athletes, coaches, and parents must all know the symptoms of overuse injuries. A list of common warning signs is available here. Furthermore, athletes should notify an adult or coach if they experience symptoms of overuse injuries.
Examination – Before engaging in an athletic activity, student athletes should undergo a comprehensive physical examination that tests for conditioning, flexibility, muscular imbalances, and psychological issues among other conditions. A Functional Movement Assessment is a good first step in identifying and treating muscular imbalances that can cause overuse injuries.
Training – Proper training and conditioning before, during, and after sports seasons will help athletes keep a regular, stable level of fitness to promote healthy and safe participation in athletics. By keeping a baseline level of flexibility, range of movement, muscular balance, and conditioning, the chances of an overuse injury occurring during athletic events can be offset substantially.
If you’re concerned about your student athlete developing overuse injuries as a result of their participation in sports, contact Velo Sports Rehab. A Functional Movement Assessment may help identify potential issues that may aggravate or cause debilitating overuse injuries that will have prolonged impacts on health and general wellbeing long after their athletic days are done. Make an appointment today by using the contact form or calling our offices in Bellevue, Washington at 425-590-9208.
Image source, labelled for reuse
Tennis is one of the few sports you can pick up quickly and enjoy at any skill level or age. Unfortunately, it can be tough on your knees and joints, as the range of movement and dynamic nature of the sport requires flexibility and agility from athletes. Thankfully, several simple exercises exist to improve your performance and help you avoid injury.
1. Overhead Slams
Overhead serves and volleys require a tremendous amount of power to be truly effective. To strengthen your triceps, shoulders, and upper body bring an 8-10 pound medicine ball over your head, extending your body to your highest reach, then slam the ball down with explosive energy. Perform 10 reps in each of three sets.
2. Single-Leg Squats
To perform forward drives and more powerful serves, you must strengthen your hips and improve your balance. Single-leg squats accomplish both while also improving your core stability. Sit on a bench at a 90-degree angle and balance carefully, performing three sets of 10 reps. Work with a trainer or partner to ensure you’re staying straight and balanced during the exercise.
Lunges are great ways to improve balance and stability during movement. They work your quads, hamstrings, hip flexors, and calves. For increased difficulty, try faster-paced plyometric lunges that test your fast-twitch response and timing. Lunge forward to a 90-degree angle (don’t let your knee touch the floor) and return to a standing position. Repeat three sets of 10 for each leg.
The burpee is one of the most common and effective conditioning exercises and for good reason – the burpee combines multiple exercises to achieve a full-body workout. Start in an athletic position, dropping slowly to the ground into a pushup, then return to your feet at should-width and perform a frog jump straight up and down, then repeat. Begin with 10 burpees and ramp up as your conditioning improves.
5. Medicine Ball Chops
To improve lateral hip and core movement, medicine ball chops are an ideal exercise. Begin with a 10-pound medicine ball (adjust weight as needed) and bring it up to a 45-degree angle with your harms fully extended. Cross the ball over your body on both sides, left and right, for three sets of 10 reps for each side of your body.
If you’ve been struggling with nagging athletic injuries that have been preventing you from enjoying the activities you love, it might be time to make a change. Schedule a functional movement assessment with Velo Sports Rehab today by giving our office a call at 425-590-9208 or using the contact form.
Image source, labelled for reuse
Your feet are the genesis of many other complex injuries and misalignments, with imbalance and arch problems radiating up as far as the muscles in your neck and head. Common foot problems such as plantar fasciitis (jogger’s heel) or Achilles’ tendinitis can be caused by many different things, ranging from long-term overuse injuries to severe and sudden traumas. Fortunately, these injuries can be easy to treat and don’t often require corrective surgery in order to improve functional movement and comfort while performing exercises or everyday activities.
Exercise #1: Achilles Tendon and Plantar Fascia Stretch
Gently stretch your Achilles tendon and plantar fascia (foot arch) by sitting on the floor and looping either a towel or exercise band around the ball of your feet, pulling your foot back toward your body. Keep your toes straight and avoid over-stretching, especially if you’re just starting out. Hold the stretch for 30-45 seconds depending on your discomfort level and repeat three times for each foot.
Exercise #2: Toe Stretch
Sitting in a chair, bring your leg over the opposite knee and interlace your fingers through your toes. Squeeze your toes and fingers together for 10-20 seconds at a time, then stretch your toes out wide for 10-20 seconds. Repeat three times for each foot.
Exercise #3: Massage Your Arches
Stand on a narrow rolling pin or tennis ball, balancing over it with the second toe of your foot. Roll the ball or pin on the sole of your foot for a few minutes at a time, repeating three times for each foot. This can help strengthen the arches of your feet and improve balance while walking, running, or exercising.
Velo Sports Rehab recommends that people with chronic foot pain consult a physician before conducting any rehabilitation exercises or stretches. Each injury is as specific as each person’s individual body, so the treatment prescribed should follow suit. Find pain relief the healthy way and schedule an appointment with a sports physician at Velo Sports Rehab today.
Image source, labelled for reuse