Stretch of the Week: Dolphin Stretch
The last calf stretch of February is the Dolphin stretch. The Dolphin Stretch is a bonus stretch because it will get into the shoulders and the upper back as well as the calves! It’s very similar to the forearm stretch on the wall from week 2 in January if you want to go back and take a look, but we are taking it to the floor this week.
5 Ways Sleep Improves Athleticism
While increased amount of rest is common knowledge at higher levels of sport, it is commonly overlooked at lower levels. When it comes to improving athleticism in younger athletes, so much of the focus is put on strength training methods, diet, and supplementation, while little focus is put on sleep. There is a growing body of evidence that indicates that forgoing sleep might be a huge misstep.
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Stretch of the Week: Wall Calf Stretch
It’s week 3 of loving our calves, and this week is one of my favorite stretches! I call this the Wall Calf Stretch. It’s slightly an inversion (upside down) so please be careful if you have a blood pressure issue or get vertigo easily. For the Wall Calf Stretch you’ll probably need a little wall space. 🙂 (more…)
What is Fascia
Have you ever heard of fascia? In the physical medicine world, fascia has a lot of buzz right now. We have known about fascia for a long time now, but are only now starting to realize how amazing and important it truly is. If the word sounds familiar to you, you are probably thinking of terms like ‘plantar fasciitis’ or ‘myofascial release’. And if you haven’t heard this term, well you’re in the right place! (more…)
Stretch of the Week: Calf Massage Technique
This week we are going to give our calves a little extra love with a calf massage technique instead of a stretch. This is one I use all the time because my calves are so tight. If you have trigger points or “knots” in your muscles, this is a great way to work them out on your own. I’ll warn you right now, it might be tender, so just apply as much pressure as you feel comfortable. That’s the great thing about this technique, you have control over how much you sink into the tissue. (more…)
Maximize Post Injury Outcomes
Whether you are post surgical or recovering from a sprain, strain or fracture, you should anticipate a lot of education from your physical therapist to help maximize post injury outcomes. Regardless of your diagnosis, when attending physical therapy you can expect some formal review on posture/body mechanics, safety issues for your particular injury, range of motion/flexibility activities, strength/stabilization exercises, and home program instructions to name just a few things. This is definitely a physical therapist’s area of expertise in the musculoskeletal realm, but to truly maximize your outcomes, read up on other things you should consider. (more…)
Stretch of the Week: Simple Calf Stretch
February is upon us! Can you believe it!? Let’s loosen up our calves during this lovely month! 🙂 The first week we will keep it sweet and easy with a Simple Calf Stretch. You will need a wall or space on the floor depending on which version you choose. There should not be any strains or complications with this stretch because it’s pretty gentle. It will stretch from the calf through the Achilles’ tendon, and down into the bottom of the foot. Let’s do it! (more…)
Specialization in Athletics
High school sports have more exposure now more than ever. This is partially due to nationally televised games such as football and basketball. There are now showcases for potential recruiters where young athletes can participate while still developing. Competition for an athletic scholarship has never been greater. Now, athletes are specializing in their sport to earn a competitive advantage and be the best at young age. Should specialization in athletics be touted, or should they continue to play multiple sports year round? Multiple researchers and college coaches state that single sport specialization is not the best practice. (more…)
