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.
A Functional Movement Screen (FMS) is used to evaluate movement pattern quality. The screen is made up of seven movements that require a balance of mobility and stability. FMS easily identifies movement limitations and dysfunctions. Check out Dr. Adam Swick as he explains what FMS is used for, along with a demonstration of the first movement in the screening, the deep squat.
Our gift to you this holiday season (until December 30, 2016), is a free Functional Movement Screen with Dr. Swick in our Seattle office or Dr. Aaron Seavey in our Bellevue office. Call us today to schedule your free screening, Seattle – (206) 420-3131 or Bellevue – (425) 590-9208. To schedule an onsite screening for groups of 8 or more at your business location email: firstname.lastname@example.org.
Just because the winter months are setting in doesn’t mean your running routine should slow down. Or, if you’re procrastinating and are thinking you’ll use the cold weather as an excuse to further put off a running regiment, just know it’s easier to run in Seattle than many other cities during the winter. No excuses!
However, with colder weather setting in, it’s important to take additional steps to prevent running injuries. Here are a few tips:
1. Improve Flexibility
Stretching before and after your run can help improve and maintain your flexibility, which will protect your muscles against injury. Focus on dynamic mobility warm up (butt kicks, walking lunge with a knee hug, lateral lunge, and grapevines). For best results, stretching multiple times per day (morning and evening, for example) can help maintain flexibility. If you feel you’ve overstretched before or after a run, spend a few doing static stretching – but try to keep it under 40 seconds and don’t stretch in pain.
2. Wear the Correct Type of Running Shoes
Don’t just pick up the cheapest or most readily available shoes. Finding the right shoe for your foot type and running style is monumentally important. A sports store that has specialized running footwear (Road Runner, Super Jock ‘n Jill, or Fleet Feet, for example) can help you find the best shoe for your foot.
3. Jumping in Too Fast after a Long Time Off
If you’re feeling a sudden burst of motivation that propels you off the couch, slow down a little bit. Just because your psyche has been shocked into a running mindset doesn’t mean your body will (or can) follow suit. Give your body time to acclimate to this new schedule – after a few weeks your body will begin to break down and doing too much so soon can cause overuse injuries like shin splints, knee injuries, fatigue, and burnout. As a rule of thumb, try to train at about 50% of your previous norm and slowly ramp back up over several weeks.
4. Hydrate and Eat Well
Take care of your body while you’re not exercising, too. The old adage “you are what you eat” is never more true as when you’re starting to exercise regularly again. Give your body the proper fuel to burn – you wouldn’t put beer and pizza in your car’s engine, would you? Eat your fruits and vegetables! Make sure you have enough carbs to fuel your runs and adequate protein to help with recovery.
5. Talk with a Running Expert or Rehab Specialist
A person trained in running biomechanics and sports rehab can analyze your running form and detect flaws that may result in injury over time. Especially important if you’re recovering from an injury, an exercise rehabilitation program can get your symptoms under control and get you back to your regular activities and exercises quickly. Implementing a cross training program to your exercises can help develop core and lateral hip stability, preventing IT Band Syndrome and many knee problems common in runners.
At Velo Sports Rehab, we can cater an exercise rehab regiment to your specific needs – no “cookie cutter” programs. Applying a specialized rehab treatment to your specific injury will save you time and get you back to 100%. Or, if you’re concerned about your running form or methods, we can analyze your stride and gait and help you correct any issues that may lead to injury down the road.
Contact us today to schedule an appointment or call us at (425) 590-9208.
Dance is a challenging activity, one that requires a physical and mental mastery equal to or
exceeding that of most sports. Dance bridges the worlds of art and athletics and because of this, it has seldom been the focus of traditional injury prevention or strength and conditioning programs. This is beginning to change as a growing body of research and practical experience show the benefits of injury prevention for dancers.
As with any athletic activity, this activity carries with it the risk of dance injuries. Somewhere between 84-95% of dancers will suffer from an injury at some time during their career.2,5,9 In a professional setting, rate of injury can rise. A study of a professional New York ballet company revealed an average injury rate of almost 7 injuries per dancer during a one year period.1 While these numbers may come as a shock, it is important to note that dance is still very safe and does not carry higher risks than most sports. What the research does show is our ability to make dance safer by incorporating a few key concepts from the realm of sports medicine and strength & conditioning. Below I have included my 5 pillars for staying healthy as a dancer.
1. Healthy Classes
This may seem obvious, but the best place to start avoiding dance injuries is in your dance class. Take 5-10 minutes to warm up before each class. Don’t perform any challenging dance movements before you are fully warmed up. Focus on your form, the majority of dance injuries are overuse injuries caused by improper form. “Sickling”, “winging”, and “rolling in” the feet, valgus collapse at the knee, excessive flexion at the hips and poor spinal posture are all common variations of poor form that can lead to injury. Ask your instructor to evaluate your form and focus on making the corrections they suggest.
2. Appropriate Conditioning
Physical activity outside of dance has been shown to decrease your chance of getting injured on the dance floor. A regular aerobic and strength training routine will not only help to keep you injury free, but also improve your dance. You don’t need to become a body builder to reap the benefits of strength training. A 2004 study which had professional ballerinas start on a strength training program showed a significant increase in strength without a measurable increase in muscle mass.4 A strength and conditioning coach or personal trainer is a great resource to get you started.
3. Safe Environment
Where you dance and what type of clothing and footwear you use plays an important part in keeping you injury free. Make sure you are wearing properly fitting footwear that is appropriate for your style of dance. Avoid dancing on hard concrete floors or in an environment where the floor surface is not uniform. Ensure you are comfortable with any props or costumes before you get on stage.
4. Healthy Eating
A healthy diet is the fuel that keeps your body running at its best. Without adequate nutrition your body is unable to fuel your performance or keep your body tissues in good repair. Inadequate caloric intake or a diet missing key nutrients is associated with an increased risk of injury. A sports nutritionist can help you understand your dietary needs and ensure that you are eating a well-rounded diet.
5. Adequate Rest and Recovery
Sleep is one of the most important factors in your body’s ability to recover from physical challenges. Getting less than 8 hours of sleep causes a physical and cognitive decline which has been shown to almost double the risk of injury in adolescent athletes.6 Stress is another factor that has been correlated with dance injury.3,7 Taking time each day to relax or meditate, will help you get better sleep and reduce your stress levels.
By building your dance practice on these five pillars you will be able to minimize your risk of injury and keep dancing for many years to come. Feel free to contact our clinic if you would like more information on incorporating a personalized injury prevention program or for help managing a current injury.
- Allen N, Nevill A, Brooks J, Koutedakis Y, Wyon M. Ballet injuries: injury incidence and severity over 1 year. JOSPT. 2012 (42):781-90
- Bowling A. Injuries to dancers: prevalence, treatment, and perceptions of causes. BMJ. 1989;298(6675):731–734.
- Hamilton LH, Hamilton WG, Meltzer JD, Marshall P, Molnar M. Personality, stress, and injuries in professional ballet dancers. Am J Sports Med. 1989;17(2):263–267.
- Koutedakis Y, Sharp NC. Thigh-muscles strength training, dance exercise, dynamometry, and anthropometry in professional ballerinas. J Strength Cond Res. 2004;18(4):714–718.
- Luke AC, Kinney SA, D’Hemecourt PA, Baum J, Owen M, Micheli LJ. Determinants of injuries in young dancers. Med Probl Perform Art. 2002;17(3):105–112.
- Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic Lack of Sleep is Associated With Increased Sports Injuries in Adolescent Athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33.
- Patterson EL, Smith RE, Everett JJ, Ptacek JT. Psychosocial factors as predictors of ballet injuries: interactive effects of life stress and social support. J Sport Behav. 1998;21(1):101–112.
- Russell J. Preventing Dance Injuries: current perspectives. Open Access Journal of Sports Medicine. 2013 Sept 30; 4:199-210
- Thomas H, Tarr J. Dancers’ perceptions of pain and injury: positive and negative effects. J Dance Med Sci. 2009;13(2):51–59.
I recently provided sideline medical coverage for the Mercer Island Summer Celebration Basketball tournament. It was a great event and I was really impressed with the level of play. The U7 and U10 teams displayed an impressive level of sophistication, running designed plays and managing the clock in a way that I would never expect from elementary school children. These girls and boys play a lot of basketball and it shows. Unfortunately I was also struck by the incongruity of their basic athleticism. I spent most of my day patching up grazed knees, elbows and palms caused by players tripping over each other or themselves.
I’m not alone in noticing this trend. The sports medicine literature is full of articles and opinion papers warning of the dangers of early sport specialization and diminishing athleticism. The discussion of how and why we should change this trend is one that I’ll leave for another day. For now let’s talk about some of the real world implications of an insufficient athletic base and some strategies for helping to rebuild what is missing.
I regularly see adult basketball players suffering from chronic ankle sprains and resultant instability. Although we are generally able to keep these athletes on the court it is an uphill battle that is never completely won. How often have you heard someone lament their “bad knees” or “bad ankles” which force them to wear a brace, pop prophylactic NSAIDS or limit their playing time? In many instances the reason for these “bad knees” or “bad ankles” are repetitive injury cycles caused by bad mechanics and a poor athletic base. The best way to identify and correct deficits in your athletic base is to work one on one with a healthcare provider or performance specialist skilled in qualitative movement assessment and corrective exercise. If that is not an option there are injury prevention programs that have been shown to improve balance, and functional performance while reducing injury rates. The FIFA 11+ and Sports Metrics programs for two of the best.