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WHAT IS THE ADDUCTOR MAGNUS AND WHAT DOES IT DO?
Tid Bits of Info The adductor magnus is the second largest muscle in the body. The adductor magnus is the primary muscle that initiates hip extension from a squat position. Excess valgus (knock knee) movement can occur if the adductor magnus contracts and is...
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DO INJURY PREVENTION EXERCISE PROGRAMS WORK FOR WOMEN ATHLETES?
Tid Bits of Info ACL injury prevention programs have been shown to reduce the incidence of ACL tears by as much as 50%. 70 – 80% of ACL injuries are “non-contact” injuries. 1- 20 collegiate female athletes suffer an ACL injury. Severe hamstring exercises can...
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STRENGTHEN THE HIPS TO PROTECT THE KNEES
Tid Bits of Info Every year there are greater than 150,000 ACL injuries and many are thought to occur due to excessive frontal plane motion of the knee. Most knee injuries occur when there is excessive frontal plane motion or too much rotational motion. The...
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MAKE SURE YOU HAVE CRUTCHES THAT FIT PROPERLY
Tid Bits of Info For crutches that fit properly, the pad should rest against the ribs approximately 2 finger widths below the axillary fold of skin. One leg must be uninjured and able to support most of the patient’s bodyweight to use crutches. A mantra when...
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HEALTH BENEFITS OF EXERCISE
The benefits of exercise include reduced stress, more energy, and can even bring a sense of happiness.
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SHOULD YOUNG ATHLETES PARTICIPATE IN EARLY MORNING WORKOUTS?
Tid Bits of Info Adolescents need 8-10 hours of sleep per night. Adolescents experience a shift in their circadian rhythm due to hormones and it causes them to fall asleep later and wake up later. Sleep deprivation can cause high anxiety, decreased immunity...
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EASY AT-HOME EXERCISES
These at-home exercises are designed to help you get through the remainder of these crazy times without experiencing an injury or developing pain from poor posture while you work from home.
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IMPROVING SLEEP FOR YOUNG ATHLETES DURING THE PANDEMIC
Tid Bits of Info 69% of all school-age children have some sort of sleep disorder. There are 4 sleep cycles and the 3rd stage is extremely important for healing and strengthening the immune system. Sleeping in a room temperature of 66 degrees F has been shown...
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RETURNING TO YOUR EXERCISE ROUTINE COULD BE RISKY
Tid Bits of Info A simple formula for maximum heart rate is 220 – your age = max heart rate. If your last 2-3 repetitions of a 15 repetition set are difficult but you can do them with good form and no pain you have chosen the correct resistance....
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NECK PAIN DURING THE PANDEMIC
Tid Bits of Info The natural curve of the cervical spine is shaped similar to a “reversed” C. The human head weighs between 10-15 lbs. Computer monitors should be located approximately at eye level. Positioning your upper arms against the ribs helps to reduce...
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