Tag Archives: runners

cold weather exercise tips

Cold Weather Exercise Tips: Running Safety

Physical Therapy Appointment

Cold temperatures and decreasing daylight hours do not mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can ease the winter doldrums, improve your energy level and help you to be in better shape for the spring/summer. However, it is important to follow our PTandMe cold-weather exercise tips to run safely and comfortably through wintry weather.

  • Pay attention to temperature and wind chill: If the temperature drops below zero F or the wind chill is below -20F, you should hit the treadmill.
  • Protect your hands and feet: It is estimated that as much as 30% of your body heat escapes through your hands and feet.
  • Dress in layers: It is important to start with a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. stay away from cotton as a base layer as it holds moisture and will keep you wet. If it is really cold out, you will need a middle layer, such as polar fleece for added insulation.
  • Avoid overdressing: You should feel a slight chill off your body the first 5 minutes of winter running; after that, you should warm-up.
  • Protect your head:  Wearing a hat that will help prevent heat loss is very important.
  • Do not stay in wet clothes: If you get wet from rain, snow or even from sweat in chilly temperatures, you are at risk for hypothermia. It is important that you change wet clothing immediately and get to warm shelter as quickly as possible.
  • Stay hydrated: Despite the cool weather, you will still heat up and loos fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or sports drinks before, during and after you run.
  • Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with lip balm.
  • Take it easy when it is frigid: The colder the temperature becomes, the greater your risk for a pulled muscle when running in the cold, so warm up slowly and run easily on very cold days.
  • Run in the wind: If at all possible, head out into the wind, so that on your return run, the wind will be at your back when you are sweaty and could catch a chill.

Looking for help with a nagging injury? Find a physical therapist near you.

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For more cold-weather exercise tips to keep you safe this winter check out the articles below!

Staying Warm in Winter PTandMe  Winter Safety PTandMe  Snow Shoveling Safety PTandMe

Treatment Options for Achilles Tendinitis

Treatment Options for Achilles Tendinitis

Treatment Options for Achilles Tendinitis

Physical Therapy Appointment

The Achilles tendon is the largest tendon in the body. It connects your calf muscles to your heel bone and is used when you walk, run, and jump.  Although the Achilles tendon can withstand great stresses from running and jumping, it is also prone to tendinitis, a condition associated with overuse and degeneration. Achilles Tendinitis causes pain along the back of the leg near the heel. If you suffer from Achilles Tendinitis – try these pain relief methods.

Treatment Options for Achilles Tendinitis

REST: Cut back your training by decreasing your mileage and intensity. Also, avoid hills and speedwork. You may substitute running with swimming, running in water, and biking to reduce the irritation.

ICE: Apply ice to the affected area for 10 to 20 minutes with at least one hour between applications. Do not apply ice directly to your skin – a pillowcase or dish towel works well as a protective barrier. Frozen peas or reusable gel packs are flexible and conform well to the injured area.

PROPER FOOTWEAR/ORTHOTICS: This situation can be corrected with arch supports or custom orthotics. Orthotics allow your foot to maintain the correct position throughout the gait. Avoid walking barefoot and wearing flat shoes. If your pain is severe, your doctor may recommend a walking boot or to cast you for a short time. This gives the tendon a chance to rest before any therapy is begun.

NON-STEROIDAL ANTI-INFLAMMATORY MEDICATION: Drugs such as ibuprofen and naproxen reduce pain and swelling. They do not, however, reduce thickening.

PHYSICAL THERAPY: Achilles tendinitis can be a painful, chronic condition if left untreated. Physical therapists may use stretching, massage, custom orthotics, strengthening, and/or balance activities to help your body relieve pain and heal.

CORTISONE INJECTIONS: Cortisone, a type of steroid, is a powerful anti-inflammatory medication. Cortisone injections into the Achilles tendon are rarely recommended because they can cause the tendon to rupture (tear).

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What Do Athletic Trainers Do?

What do Athletic Trainers Do?

With March being National Athletic Trainers Month, it is important to understand who they are and what athletic trainers do in our communities.

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What Do Athletic Trainers Do?

Athletic trainers are highly skilled professionals who offer services in preventing, examing, diagnosing, and treating sports-related medical conditions and injuries. They work in different sports environments such as high school, college, and professional sports settings. Generally, they are the first responders when injuries occur during sporting events.

Athletic trainers hold at least a four-year degree from a BOC (Board of Certification) accredited institution and are licensed, certified health professionals working with athletes on and off the field. However, as of 2022, the National Athletic Trainers’ Association reports that 70% of athletic trainers in the U.S. have obtained a master’s degree.

Athletic trainers work closely with coaches and parents and often refer athletes to other healthcare professionals such as physicians, physical therapists, and surgeons when needed. They also monitor the physical condition of the athletes throughout the year to ensure that they are in good health regardless of if the athlete is in or out of season. Their hours of work are determined by the schedule of the sports. They are often available after school and stay until sporting events have concluded.

In the training room, athletic trainers will:

  • Prepare athletes for competition by taking preventative measures such as equipment fitting, taping, and bracing.
  • Assess athletes with acute and chronic injuries to determine their participation status.
  • Perform sport-specific rehabilitation on injured athletes.
  • Provide opportunities for strengthening and conditioning.
  • Work with sports staff on proper warm-up, game day preparation, and on/off-season conditioning.
  • Educate athletes, coaches, and parents on sports medicine strategies, nutrition, and sports psychology.

Athletic trainers support athletes during sporting events and manage and treat any musculoskeletal issues such as:

  • Shoulder, hip, knee, elbow, hand, and ankle injuries
  • Facial injuries
  • Neck and back injuries, spinal cord injuries, and traumatic brain injuries like concussions
  • Triage and wound care
  • Heat-related illnesses
  • Fractures and dislocations
  • Catastrophic injuries

Athletic Trainers Don’t Just Work With Athletes

The duties of many essential workers require a good range of motion, strength, and stamina while carrying the potential risk of developing musculoskeletal injuries. Athletic trainers also work in a variety of professional settings including but not limited to:

  • The Performing Arts
  • Military Bases
  • Police Departments
  • Fire Departments
  • Sports Medicine Clinics
  • Physician Offices, Hospitals, and Hospital Emergency Departments

Athletic trainers are crucial to the everyday life of athletes, essential workers, and more. They work to not only rehabilitate injuries but to prevent injuries as well through safety procedures and equipment. By deeming March National Athletic Trainers Month, we recognize their efforts and everything that they do for not only our athletes but our communities as well. If you have already experienced an injury or have long-lasting pain, our physical therapy teams can help you recover and get back to your sport.

Physical Therapy Appointment

This information was written by The Center for Physical Rehabilitation, an outpatient physical therapy group with five locations in Western Michigan. The Center specializes in all-inclusive physical therapy services, such as Sports Medicine, Orthopedic Post-Surgical, and McKenzie Therapy. Our state-of-the-art facilities are conveniently located around Grand Rapids with extended hours. Independent and locally owned since 1994, we have the freedom to work with the most qualified healthcare professionals.

common running injuries

Common Running Injuries

Physical therapy for runners
Running can be great for your health, but if an injury occurs never be afraid to seek help. The best treatment for injuries for runners is early management and education on self-care specific to the injury. We’ve compiled a list of common running injuries below. If you are experiencing lasting pain that affects your ability to complete your run or activities throughout your day, don’t modify your behavior – talk to your physical therapist.

IT (Iliotibial) Band Syndrome

  • Common Causes: Improper footwear, Increasing mileage and/or intensity too quickly are all things that lead to common running injuries
  • Symptoms: Usually occurs after a short period of running with sharp pain on the outside of the knee

For more information click here

Piriformis Syndrome

  • Common Causes: Increasing mileage and/or intensity too quickly, Poor running mechanics, Usually associated with weak hips and core can lead to common running injuries.
  • Symptoms: Local pain and tightness in the buttock with possible tingling or numbness down the back of the leg. Most noted during prolonged sitting.

Shin Splints

  • Common Causes: Improper footwear, Lack of flexibility in calves, running on hard surfaces can also lead to common running injuries.
  • Symptoms: Throbbing or aching pain along the front of the shin. Usually occurs during and/or following a prolonged run or walk.

For more information click here

Plantar Fasciitis

  • Common Causes: Improper footwear, Change in running surface, Calf tightness, increasing mileage and/or intensity too quickly can lead to common running injuries.
  • Symptoms: Deep ache and/or sharp pain in the bottom of the heel. Most commonly felt in the morning or following prolonged sitting

For more information click here

Runner’s Knee

  • Common Causes: Increasing mileage and/or intensity too quickly, Poor running mechanics lead to common running injuries.
  • Symptoms: Swelling, Aching pain behind and/ or around the kneecap, pain walking up and/or downstairs.

Achilles Tendinitis

  • Common Causes: Improper footwear, Increasing mileage and/or intensity too quickly lead to common running injuries.
  • Symptoms: Swelling, painful to the touch, lack of flexibility along the back of the lower leg close to the heel.

For more information click here

 

sports medicine physical therapy

The Role of Physical Therapy in Sports Medicine

Physical therapy in sports medicine; physical therapy for athletes and physical therapy for sports injuries. Physical therapist for athletes.

Sports medicine through physical therapy comes in many forms. Many clinics keep licensed athletic trainers on staff that will go on-site to schools and other sporting events to act as an initial caregiver at the time of an injury. If an injury occurs, you may be referred to physical therapy. From there, your physical therapist will have an array of different programs tailored to your specific type of injury, the severity of the injury, and your fitness level. However, you don’t have to wait until you have an injury to get help from a physical therapist. Sometimes the best medicine is prevention.

WHEN YOUR BODY EXPERIENCES PAIN:

  • It’s telling you that something is wrong
  • Your body can accommodate the pain, but eventually, a breakdown will happen
  • While you accommodate to your pain, weakness and stiffness begins
  • Once you have a breakdown, pain will happen and more than likely you will stop training

Some ways physical therapists help athletes from experiencing an injury:

Sports Injury Prevention Programs: Physical Therapists offer classes and/or programs geared to specific injuries. Commonly offered programs are geared towards ACL Injury prevention, Golf Strengthening (TPI), Running Injuries, and more.

Gait Analysis for runners: A three-dimensional video assessment of a runner’s biomechanics using a state-of-the-art motion analysis system. See yourself run at variable speeds from five different camera angles. An athlete can learn how to prevent injuries and improve performance through increased cadence and strengthening/stretching.

Functional Movement Screenings (FMS): One way to determine physical weaknesses is to perform the Functional Movement Screen. FMS is an innovative system used to evaluate movement pattern quality for clients and athletes. The functional movement screen is used to identify and correct weaknesses in the movement and strength of athletes.

ONCE AN ATHLETE DOES EXPERIENCE AN INJURY, PHYSICAL THERAPY MAY INCLUDE:

  • Education on faulty or improper posture or body mechanics with training
  • Education and help with technique on exercises that help your muscles stretch farther
  • Flexibility training helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion
  • Correction of muscle imbalances through flexibility and strength training
  • Endurance training
  • Kinesiotaping
  • Alleviation of pain
  • Correction of improper movement patterns

If you are in need of sports medicine physical therapy, we have licensed professionals throughout the country.

physical therapy near me

Training Injuries

Improper Exercise Leads to Training Injuries

Training Injuries

The amount of physical activity you need depends on your individual fitness goals and your current fitness level.  It’s important to start within your abilities and to listen to your body’s cues in terms of pain and injury. If you experience a training injury and your body starts to ache past the point of normal muscle soreness, your body is trying to tell you that something is wrong.  For a short time, you’ll be able to push through the ache, but eventually, a breakdown will happen, and weakness and lack of flexibility will begin. Once you have a breakdown, the pain will happen and more than likely you will stop training. We want to help you before you get to a breakdown.

Training Injuries

Training injuries can be sustained from weight training, martial arts training, and sport-specific training. Common injuries include:

  • Strain/Sprain (commonly called a pulled muscle)
  • Tendinitis,  Back/Neck Pain, Tennis Elbow (Inflammation of the tendon fibers that attach the forearm extensor muscles to the outside of the elbow).
  • Carpal Tunnel: Numbness, tingling, or a dull sensation of the thumb, index finger, and middle fingers due to compression to the median nerve in your wrist.
  • Muscle Tear/Rupture
  • Separated or Dislocated Joint (shoulder, hip, knee)
  • Bursitis: Tightness in the hip or pain radiating down the lateral thigh contusion

Running Injuries

Overuse musculoskeletal injuries occur frequently in runners. Proper stretching and training principles can reduce your risk of developing a running injury.

  • Shin Splints: An overuse injury of the anterior or posterior tibialis muscles, characterized by pain or soreness down either side of the shin. Technically, this condition is tendinitis or inflammation of the tendons/muscles that attach to the tibia.
  • Achilles Tendinitis: Inflammation of the Achilles Tendon with possible thickening or thinning of the tendon and associated with pain resulting from overuse, overstretch, or poor flexibility. Hills or jumping activity will exacerbate this condition.
  • Plantar Fasciitis: Inflammation of the plantar fascia, which is the connective tissue supporting the arch of the foot. There may be point tenderness at the heel and arch.  This condition usually occurs with increased mileage or won/unsupported shoes. This condition may lead to heel spurs.

Prevent Injury While you Train

Injury can happen at any time, but there are steps you can take before during, and after your run to help prevent long-term pain. Prior to your run allow yourself at least a five-minute warm-up.  Suggestions include jumping rope, jumping jacks, light jogging, or a combination. After your warm-up takes the time to gently stretch your muscles.  Remember not to bounce.

While you are training it is important to use the proper equipment. This includes shoes for your foot type (high arch, flat foot, neutral foot), comfortable clothing, and appropriate socks. If the shoe is fitted to your foot, you will need to change running shoes every 400 miles. Even sooner if wear has occurred to the foot platform. Also make sure to change the running path often, aka different locations, terrains, surfaces, and directions.  Cross-training is also important.  We recommend using a Stairmaster or elliptical trainer, biking, swimming, yoga, Pilates. After a run, it is important to cool down with more intense stretching than the warm-up.

How Physical Therapy Can Help

TRAINING ASSESSMENTS

  • Educate on faulty or improper posture or body mechanics with training
  • Educate and help with techniques on exercises that help your muscles stretch farther. Flexibility training helps prevent cramps, stiffness, and injuries and can give a wider range of motion.
  • Correct muscle imbalances through flexibility and strength training
  • Endurance training
  • Alleviate pain
  • Correct improper movement patterns

RUNNING ASSESSMENTS

  • Modify training when you have a minor ache and pain (This does not always mean you need to stop training)
  • Get assessed for weakness and flexibility issues to address biomechanical deficits.  A therapist can videotape your running to look for biomechanical deficits that you may have while running
  • Look at foot mechanics for proper shoe type, stability, motion control, and neutral/cushion shoes

Find a PT

We have talented teams of physical therapists throughout the U.S. that can help you get the care you need.  Whether you need training injury prevention or recovery, our specialists have the skills and know-how to get you back to your workout routine or sport safely.

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knee injuries physical therapy

Common Causes of Knee Injuries

While most of us take our knees for granted, injuries can occur quite easily and for a variety of reasons. Only when you suffer a knee injury, do you realize how much we rely on these joints on a day to day basis. Knee injuries cause discomfort and pain, but that’s not all. They can also be extremely debilitating and in serious cases, result in dramatically reduced mobility. So let’s take a look at some of the most common causes of knee injuries, and what to do in case you experience one.

What Are the Most Common Knee Injury Causes?

Well, there are a number of them – some more serious than others. Let’s take a look at some of the most common ones!

  • Fractures: Fractures are very common knee injuries and can affect the patella, which is the most commonly fractured bone around the knee. Fractures can also affect the ends of the tibia and femur in the area where they come together to form the knee joint. Incidents such as serious falls and road traffic accidents are common causes of fractures. And sometimes even the best knee brace for running or other sports won’t be able to prevent a fracture.
  • Dislocated knee: Knee dislocation is another common knee issue and it occurs when the knee bone is either partially or totally out of place. This could include the patella slipping or the femur and tibia sustaining injury that forces them out of alignment. Various different sports activities as well as falls and other high impact trauma can cause this injury.
  • Torn ligament: Tearing of the anterior cruciate ligament is also a common type of knee injury. This is more common among those that take part in athletics and sporting activities. Some of the common causes of this injury include a rapid change in direction when running or incorrectly landing from a jump. In many cases, this sort of injury also comes with additional injuries to the cartilage.
  • Torn tendons: This type of injury is more common among older people, particularly those who are active runners or do any sports that require a lot of running. The tendons of the patella can become stretched and then torn during this type of activity. Direct force to the front of the knees, falls, and incorrect landing following a jump are all common causes of a torn tendons.

There are many different causes of knee injuries, but usually they involve some sort of high impact trauma. This is why these types of injuries are often sustained by athletes as well as people who are keen on physical activities. Falls, incorrect landings following a jump, and the twisting of the knee can all cause various different knee injuries.

The knees are among the most easily injured joints in the human body, and also one of the most common reasons for people seeing their doctor. So in the event of a knee injury, no matter what the cause, it is important to seek medical advice because a knee injury can escalate from simple twisting of the knee to a dislocation or worse pretty quickly. Because the treatment for a knee injury varies based on the severity as well as the type and cause of the problem, ranging from medication and physical therapy to even surgery, consulting a medical professional is the first step to treating your knee successfully.

More information about common knee injuries can be found in the PTandMe injury center.

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PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

1. No Equipment Outdoor Workouts
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

We have an idea you might not hear often- take a break from the gym. How? Well, instead of being inside, take your work out ‘out’ and sweat outdoors without any equipment at all. Read more

2. Sensitive Pain
Written by the Ryan Beck, MPT at Oregon Spine and Physical Therapy – Eugene, OR

One of my favorite analogies!! I have used this on several patients and I’ll never forget a few years ago working with a particular patient when this analogy popped into my mind and I’ve used it so many times to help people who are having a lot of pain. Read more

3. Certified Hand Therapists: Helping People Live Their Lives
Written by Jan Taylor, OT Fellowship Director and OT Resource Coordinator at ARC Physical Therapy Plus – Overland Park, KS

The hand is so critical to every minute of our daily lives that when you lose function of it your world is turned upside down. Read more

crossfit

The Skinny on CrossFit

If you find going to a new gym nerve-wracking, joining a CrossFit gym might be downright terrifying. Walking into the warehouse-like gym and seeing people flipping tires while loud music pumps out of the stereo system and primal grunts and screams reverberate off the walls can be intimidating. Just take a deep breath, slip on your sneakers, grab your water bottle, and get ready to change your life completely.

Created by Gary Glassman, CrossFit is a high-intensity strength and conditioning program. It uses functional movements and varied workouts to help people lose weight, build muscle, and live healthier lives. While every CrossFit trainer is certified and able to adapt workouts to your needs, it is important that you consult your physician about any pre-existing conditions before beginning a new workout regime.

If you are nervous about going to your first CrossFit class, you can rest easy knowing it probably will not be very intense. Before you can participate in the daily workouts, you need to complete the Foundation Training. This is where you will learn the proper form and technique for the nine fundamental movements. Once you feel comfortable with these movements you can join the masses.

You first week at a Crossfit gym (typically called a “Box”) will be like your first week at a new school. There will be new friends to make, lots of questions to ask, and new skills to learn. You won’t be doing advanced moves in the beginning but you will still be working hard and will find yourself sore and tired by the end of the week.

Each class consists of a 15-minute warm-up, followed by 15 minutes of skill work. This is a great opportunity to improve on a move you are struggling with, or tackle an exercise you are nervous about in the Workout of the Day (WOD). After the skill work segment, you will move on to the WOD. The amount of time to complete a workout varies depending on the objective. Sometimes you will be racing against the clock, while other times you will be aiming for a timed personal best. A cool-down will round out your workout.

10 Components of CrossFit

Doing CrossFit is a full mind and body experience. There are 10 specific elements of physical fitness you will practice during each workout. Your overall fitness level will be determined based on your competency in all these domains.

  • Cardiovascular and Respiratory
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  •  Accuracy

 

Building Blocks of CrossFit
There are nine foundational movements every new CrossFit member must understand and master to ensure they get the most out of their workout and avoid injury. The three basic movements are: Squats, Presses, and Lifts. These movements increase in difficulty from Level 1 to Level 3. Once an athlete is comfortable with the form and technique associated with an exercise, they can progress to the next level.

Squats
The first movement you will learn when you join a CrossFit gym is an air squat. This basic movement is the foundation for the next two levels of squats. Squats are excellent lower-body exercises that engage your hamstrings, glutes, and quadriceps. As you progress through the three levels of squats, you will also begin to engage your upper body and core, making the squat a full-body workout.

Level 1 – Air Squat:

  • Stand with your knees shoulder-width apart and your toes angled out at approximately 10 degrees.
  • Keep your back, shoulders, and core tight.
  • Extend your arms out in front of you.
  • Press your hamstrings back and down.
  • As you lower yourself to the ground, press your knees out.
  • At the lowest point of the movement, your hips should be lower than the crease in your knees.
  • Press up through your hamstrings and glutes to return to the starting position.
  • Rest your hands at your side.

Level 2 – Front Squat:

  • Begin in the same stance as for an air squat.
  • Hold a bar in front rack position. (Rack position: Rest the bar on your shoulders across your chest. Your elbows should be up and your triceps parallel to the floor. Loosely grip the bar at slightly wider than shoulder width, with palms facing the ceiling.)
  • Once you are comfortable holding the bar, complete the same downward movement executed in an air squat.

Level 3 – Overhead Squat:

  • Begin in the same stance as for an air squat.
  • Hold a bar over your head with your palms facing forward.
  • Elbows should be locked and your wrist and forearms aligned (no bend or flexion).
  • Complete the same downward movement executed in an air squat.
  • Keep your chest up and eyes forward during this movement. If you feel like you are leaning too far forward you might be compromising the exercise. Reduce your weight and continue.

Presses
Presses are fantastic for targeting and toning your upper body. They will engage your arms, shoulders, back, and, depending on what level you are on, your legs. As with squats, there are three levels of press.

Level 1 – Shoulder Press:

  • Stand with your feet hip-width apart and eyes looking forward.
  • Rest the bar across the front of your shoulders, gripping it slightly wider than shoulder width.
  • Use a hook grip to secure your hands around the bar. (Hook Grip: Cross your middle finger and index finger over your thumb.)
  • Press the bar upwards.
  • As the bar moves straight up, only your head should move back to allow the bar to travel in front of your face.
  • At the top of the movement your arms should be fully extended above your head with elbows locked.
  • Follow the same line to lower the bar back to the starting position.

Level 2 – Push Press:

  • Hold the bar in the same position as for a shoulder press.
  • Keep your torso upright and your core engaged, and slightly lower your body by bending your knees.
  • Explosively straighten your knees and use the momentum in the movement to press the bar above your head.
  • Arms should be fully extended with locked elbows at the top of the movement.
  • Lower the bar back to starting position.

Level 3 – Push Jerk:

  • Hold the bar in the same position as for a shoulder press.
  • Lower your body into a quarter-squat position.
  • Perform a vertical jump.
  • When you are in the air, press the bar above your head.
  • Land with your feet in the exact same spot they took off from and with a slight bend in your knees.
  • Finish the movement by fully extending your hips and knees.
  • Return the bar to your shoulders.

Lifts
The three progressive lifts in CrossFit engage your entire body. These full body movements allow you to make the most out of any workout. If you are short on time, incorporate these exercises into your routine to torch calories and burn muscle.

Level 1 – Deadlift:

  • Place the bar in front of you and stand with your feet hip-width apart.
  • Bend forward at the hips, bending your knees slightly, and grip the bar at a point that is wider than hip-width.
  • The bar should be in contact with your shins and your shoulders should be slightly ahead of it.
  • Keep a flat back as you lower your glutes and pull up on the bar (arms should not bend).
  • Straighten your back and legs while lifting the bar in a vertical line up your body.
  • When the bar passes your knees, fully extend your hips forward.

Level 2 – Sumo Deadlift High Pull:

  • Use a wide stance for this movement.
  • With your hands narrowly apart (about two fist-widths), grip the barbell in front of you with your palms facing down.
  • Keep your arms straight and chest up while you slightly bend your knees into a quarter-squat.
  • Explosively stand up and shrug your shoulders, pulling the bar up in a vertical line.
  • By the time your hips are fully extended, your elbows should be above the bar pointing up and your hands should be aligned with your shoulders.
  • Slowly lower the bar back to the ground by reversing this movement to complete the repetition.

Level 3 – Medicine Ball Clean:

  • Swap out the barbell for a medicine ball.
  • Squat down over the ball.
  • Keep your chest up and gaze ahead.
  • Keep your arms straight and grab the ball on opposite sides.
  • Explode up, shrug your shoulders, and slip your body under the ball so that it lands in front of your face.
  • Catch the ball at the bottom of a front squat with your hips below your knee joints.
  • Complete the movement by standing up with your arms remaining bent, and the ball in front of your face.

WOD are you Talking About?
It’s no secret that CrossFit has a lingo of its own. If you’ve ever heard someone talking about CrossFit, you might wonder what language they are speaking and why they hate their friends Josh and Nancy so much. While they might be talking about a person, it is more likely your CrossFit friends are discussing a tough workout they just did. Each WOD is given a name. WODs are usually named after women (in the same way storms are, because they are so intense they leave you feeling like you were hit by a hurricane) or after fallen war heroes. Here are two notorious WODs that people love to trash.

Six Benefits of CrossFit
CrossFit is a tough workout, you can’t deny that. But, if you are willing to take a shot and get your sweat on, you will reap the rewards. Here are just a few of the many benefits CrossFit will have on your health and life.

The best thing to do if you are considering joining a CrossFit gym is to stop by and check one out. They have certified coaches on site who will be more than willing to answer your questions and put your fears to rest. Who knows, you could be the next breakout star at the CrossFit games!

PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

1. Decreasing Cartilage Loss in Osteoarthritis
Written by the Therapy Team at The Jackson Clinics Physical Therapy – Northern Virginia

Although some over-the-counter nutritional supplements have been advertised as capable of rebuilding cartilage in arthritic joints, the claims most often do not stand up under scientific scrutiny. Read more

2. Treating Degenerative Meniscus Tears
Written by the Therapy Team at The Jackson Clinics Physical Therapy – Northern Virginia

During the aging process, the fibrous cartilage between the thighbone (femur) and the shinbone (tibia) within the knee can degenerate and become prone to tearing. Read more

3. Five Stretching Tips Before You Workout
Written by the Therapy Team at Momentum Physical Therapy – San Antonio, TX

As temperatures start to warm up, many of you will start to hit the streets, trails, and parks to exercise outdoors. Read more