injury prevention

Running Program Week 10

Posted by on October 13, 2014 at 1:00 pm

Foam Rolling to Release Muscle Aches and Pains

Over the last two months, I’ve focused this column on running programs. Well, the running community is probably a little stiff right now with thousands completing the Portland Full and Half Marathon on October 5th and the Girlfriends Run for a Cure on October 12th as well as many other local runs.  So we’ve probably got a number of people feeling a little tight and walking a little funny. So I thought this would be a perfect opportunity to discuss the merits of Self-Myofascial Release using Foam Rollers – a perfect way to help release tight areas for runners and athletes of all kinds!  I’m a firm believer in the importance of body work such as massage as well as daily foam rolling if you are extremely active. It’s the support your body needs to be able to continue doing what you want for years and years! You can purchase a foam roller at most fitness equipment retailers as well as many department stores.

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Ways To Prevent ACL Injuries

Posted by on September 9, 2013 at 2:00 pm

We are heavy into football, soccer and basketball seasons and the ski season will be here in no time.  All athletes – young and old – are susceptible to suffering a debilitating Anterior Cruciate Ligament (ACL) injury.  I thought this would be a good time to discuss what athletes can do to minimize their risk for this injury.

The American Physical Therapy Association urges athletes to adopt the following program (exercises listed below) that includes specialized stretching, strengthening, agility and jumping exercises to help lower the risk of ACL injuries.

One study conducted on 1,435 NCAA Division 1 female soccer athletes found the exercises listed below had an overall ACL injury rate 41 percent lower than the control group.  That is impressive results!  So if you know an athlete, cut this article out for them and have them perform these exercises before each practice or game.  You may save them weeks of pain, surgery and rehabilitation! Read more on Ways To Prevent ACL Injuries…