Athletico Health Resources

Spring is here, and the running season has begun! Chances are, if you or somebody you know is a runner, you have heard of a 5K. A 5K stands for five kilometers, which is a race just over three miles (3.1 to be precise). Many communities host a 5K, or even multiple 5K races throughout the year. In fact, 5K is the most popular distance for road races in the United States, with 17,000 recorded 5K’s in the USA in 2016. Each runner completing one of these 5K’s undoubtedly wants to have an enjoyable and successful race. (more…)

Spring offers a fresh start — not just for nature, but for your health, too. It’s the perfect time to shake off the cold-weather slump and reset your wellness routine. Whether you’re looking to boost your energy, improve your fitness, or just feel better overall, here are three practical ways to spring into better health this season. (more…)

Are you tired of dragging yourself out of bed every morning, feeling sluggish, and lacking the energy to conquer the day? Well, fret not! As a physical therapist, I'm here to share a refreshing and invigorating morning exercise routine that will jumpstart your energy levels. So, let's dive right into it! (more…)

Co-author: Megan Partain, SPT Have you ever wondered how your favorite cheerleaders spend hours tumbling, stunting, and holding each other up in the air? Well, in cheerleading, it comes down to a little more than just sheer talent but incredibly strong and stable shoulders. Athletes with decreased shoulder strength are prone to injuries like dislocations, sprains, and strains. Current research suggests that regular shoulder strengthening exercises can help prevent these types of injuries. The following exercises are recommended for tumblers and especially indicated for main and instep bases, as well as back spots. (more…)

Sleep is important, but it isn’t always easy to get. According to the CDC, almost 15% of people have trouble falling asleep most nights. The American Academy of Sleep Medicine and the Sleep Research Society recommend adults sleep a minimum of 7 hours per night. Unfortunately, 25% of adults do not meet this recommendation. Poor sleep habits can cause numerous problems and can slow your body’s ability to heal, impact your ability to maintain or lose weight, negatively affect your mental health, and make you more prone to developing chronic pain. Data also shows that roughly 88% of people with chronic pain report consistent problems sleeping. Fortunately, there are numerous things we can do to improve our sleep, which can even help relieve your pain! If you consistently have problems sleeping and want more energy to help with your pain, these five helpful tips can help you catch Zzz’s and improve your sleep hygiene. (more…)

Do you ever stand up and ask yourself, “Why are my hips so tight?” There are many reasons, but one may be that, on average, we sit around for 10-14 hours per day, and those muscles are being overused. Today, we will review some restorative poses that could help you with the tightness in your hips. These restorative poses use props such as blankets, bolsters, yoga blocks, and more to help your body feel supported and relaxed. The goal is not to stretch the muscles but to relax the body and mind. (more…)

Gymnastics, the sport most watched in the Summer Olympics, engages viewers because of the extreme strength, balance, agility, accuracy, and endurance required to compete. Years of training tax the gymnast's body to the utmost because movement refinement through repetition exposes the gymnast to many repetitive stress and traumatic injuries. While gymnasts range from the 5-year-old tumbler to the elite Olympian, a unique factor for this sport, no matter the level, is the requirement of using arms for weight bearing. Such compressive and twisting forces affect the entire arm, especially the wrist. Approximately 88% of gymnasts reportedly experience wrist pain according to one study. (more…)

The idea of summer events may seem far away, but race day will be here before you know it. Now is the time to evaluate your fitness level and plan for the upcoming race season. Here are some ideas on how to determine your baseline fitness and how to build your spring training. (more…)