Keeping our Nurses Healthy: Preventing Back Sprains and Strains
Nursing is a tough, physically demanding job and the data proves it. There were over 33,000 soft tissue injuries sustained by nursing professionals in 2013. The average number of days lost was 8. For those counting, that’s a total of 264,000 days of lost time, valuable time, spent inactive and unable to perform.
Stop Dancing Around The Truth About “Turn Out”
What is “turn out”?
“Turn out” is the amount of outward rotation that can be achieved from the legs.
For a ballet dancer, the ideal amount of turn out is 90° from each leg.1 If that motion is not possible from the hip joints, the motion must come from other parts of the body.2 While the ideal amount of hip external rotation of each leg is 90°, no need to toss your pointe shoes in the trash if you don’t have that much hip mobility. Even elite professional ballerinas rely on compensations to produce the desired level of turn out.3
Runner’s Cramps: Why You Get Them and How You Can Prevent Them
Most runners have experienced it: your run is going smoothly and you’re feeling great, then all of a sudden you succumb to the dreaded side stitch, calf cramp or that feeling of “having to go.” Muscle and stomach issues can stop a runner dead in their tracks. With varying spring temperatures, muscle cramps are more common, as there is little opportunity to adjust to the change in weather.
Throw the Perfect Fastball and Prevent Tommy John Surgery in Baseball
Major League Baseball (MLB) has had home run eras, base stealing eras, and dead ball eras. Now, we have the “velocity” era where starting and relieving pitchers are throwing harder than ever.
- 2007 | Pitchers 25 years or younger threw a fastball with an average velocity of 90.8 mph.
- 2008 | 13 different relievers threw a fastball at an average of 95 mph or greater.
- 2013 | The number of relievers that threw 95 mph or greater grew from 13 to 46.
- 2013 | The same age group of pitchers (25 years or younger) averaged 92.5 mph fastballs.
Do You Have Golfer’s Elbow? Diagnosis, Treatment, and Recovery
Fore!!…………..
It’s that time of year again when the links are heating up….and so are complaints of elbow pain. Many recreational golfers may experience pain on the inside of their elbows after picking up the clubs again this summer. Some refer to this elbow pain as “golfer’s elbow”. This condition can be very painful, and even causes some to give up the game.
Stretch of the Week: Self-Massage Technique
Five Weeks in March Means a Bonus Self-Massage Technique
For this self-massage technique we will focus on releasing the tight fascia and muscles of the low back.
You will need a tennis ball for this technique. As with beginning any exercise program, it is recommended to contact your physician, physical or occupational therapist to find out what is best for you.
Stretch of the Week: Pelvic Tilts
Pelvic Tilts: Therapeutic Stretches for the Lower Back
Welcome to the weekly stretch for March!
This month we have been focusing on more therapeutic stretches for the low back. If you have ever been in therapy for low back pain you may have recognized one or two of these. Let’s continue this with Pelvic Tilts for week 4!
Stretch of the Week: Crossed Legged Low Back Reclined Twist
Crossed Legged Low Back Reclined Twist
The third week of March brings us to the gentle Crossed Legged Low Back Reclined Twist stretch. It is simple despite its long name. This stretch will help you to gain flexibility in those stiff lumbar muscles that can cause muscle imbalances and contribute to low back pain. You will not need any equipment for this stretch.
