In this edition of the CHP Spotlight Interview series, Steve shared the wisdom and insight he has gained from being a baseball coach for nearly 20 years. Steve was kind enough to share the biggest mistakes he sees high school players make, in addition to how he approaches arm care for pitchers. Furthermore, he provides valuable insights to help parents differentiate a great coach from the rest. Check out this interview to find out this information and much more!
Author: Zachary Cohen
Dr. Zac began his career working in professional sports. He noticed a large discrepancy between the quality of care that elite athletes receive when compared to the normal active public. This inspired him to create Cohen Health and Performance, a place that treats everyone as if they are a professional athlete!
He graduated summa cum laude from Northeastern University in 2011 with his Doctorate in Physical Therapy, and also became a Certified Strength and Conditioning Specialist (CSCS). While at Northeastern he worked as a Physical Therapy Graduate Assistant for the New England Patriots, and served as a strength and conditioning coach for Northeastern University athletics.
Prior to moving to Maryland, Zac was a Performance Physical Therapist with EXOS (formerly known as Athletes' Performance) in Dallas, TX where he treated and trained the world's most gifted athletes from throughout the NFL, MLB, NBA, MLS, and various Olympic teams.
The Most Overlooked Part Of Health
Exercise and nutrition are often the first things that people think of when creating their health and fitness goals. And when it comes to injuries, it is common to blame things related to exercise or posture.
However, in my experience as a physical therapist, I rarely hear people attribute injuries to sleep.
Research tells us that sleep is just as important to your health as nutrition and exercise. In fact, insufficient sleep has been linked to chronic diseases such as diabetes and cardiovascular disease, and can have an impact on the immune system.
Thus, it is no surprise that injury risk increases when you are sleep deprived. In fact, the majority of injuries in professional basketball occur when players are sleep deprived on road trips.
So, what can you do about it?
The CDC recommends getting 7 or more quality hours of sleep per night. There are several things you can do to ensure you get good quality sleep to avoid injury and stay healthy.
To start, you can practice good sleep hygiene. Sleep hygiene is a set of behaviors that can affect sleep quantity and quality. These behaviors can include going to bed and waking at the same time daily and avoiding alcohol or caffeine prior to bedtime.
Another large influence on sleep quality is light. Specifically, blue light suppresses production of one of our sleep hormones, melatonin. Blue light is emitted from the electronic devices we use daily such as computers and phones, and also from LED light bulbs. If you want to get fancy, purchase some blue light blocking glasses to wear a few hours before bed. However, if you want to keep it simple, simply place an electronic device curfew a few hours before bedtime.
There are a multitude of things that you can start doing right now to improve your sleep quality. For any further questions regarding sleep and how it affects your injury risk, please contact us at (240) 686-5609.
CHP Spotlight Interview with Dr. Michael Matthews
In the ever-evolving world of healthcare, the pursuit of non-invasive treatments has driven many toward podiatry, physical therapy, and regenerative medicine as preferred solutions for foot and ankle issues.
I recently had the chance to sit down with Dr. Michael Matthews, a podiatrist at the Podiatry Center, who shares an interesting perspective on foot and ankle health. Dr. Matthews doesn’t just treat foot problems; he sees everyone—no matter their age or activity level.
For podiatry patients, physical therapy isn’t just a reactive treatment for injuries like plantar fasciitis, Achilles tendinitis, or ankle sprains; it’s a proactive tool for long-term foot health. It’s about ensuring that the feet, ankles, and entire lower body are conditioned and prepared to handle the physical demands we place on them—whether that’s running, hiking, or simply staying active with your family. The strength of physical therapy lies in its ability to provide customized rehabilitation and conditioning programs, tailored to the specific needs of the individual.
In today’s digital age, where information on foot care and podiatry is seemingly endless, it can feel overwhelming to sort through it all and find credible, actionable advice. That’s why, as podiatrists, we aim to provide you with clear, evidence-based recommendations for keeping your feet healthy and avoiding unnecessary procedures.
Through interviews and expert insights, we aim to bring you the best information on podiatry, foot and ankle rehabilitation, and sports medicine from top specialists in Bethesda, Chevy Chase, DC, McLean, and Northern Virginia. When it comes to your feet, you deserve trusted advice and care from professionals who understand the unique demands placed on them.
What Flight Attendants Can Teach Us During Stressful Times..
I am going to assume that you are not planning on getting on a flight anytime soon. Yet, there is still much we can learn from our past flying experiences.
Think back to the boarding announcements on any flight that you have taken. The flight attendant delivers the welcoming address with his or her personal style, however, the information remains consistent.
The flight attendant explains “in the event of a loss of cabin pressure, oxygen masks will drop from above.” The flight attendant then continues to instruct you to put your oxygen mask on before helping others.
The reasoning for this is, if you fail to help yourself first, you won’t have the physical capability of helping anyone else.
In stressful times, such as what we are currently going through, self-care often becomes the first thing to be neglected. With so many more important things to worry about, why would we be concerned with exercising, meditating, journaling, etc.?
However, these are the times when self-care is essential.
Research shows that as stress increases, our ability to make good decisions decreases. High levels of stress reduce the functioning of a portion of our brain called our pre-frontal cortex. This area of the brain is responsible for analytic thinking, decision making, impulse control, and the ability to focus. In other words, this part of our brain allows us to make healthy choices!
As a result, stress increases our tendencies to engage in unhealthy behaviors that include poor eating habits and less daily movement. To make things worse, these behaviors are easier to engage in now that we are stuck at home!
So, what do you do to take care of yourself? Do you like to exercise? Take long walks? Meditate? Journal?
Personally, I meditate using my calm app for 10 minutes every morning before journaling, performing my preventive physical therapy exercises, and workout. This helps buffer the stressors of the outside world, and enables me to be present for my family, friends, and patients.
While meditation is something that can be done easily from a variety of places, attempting to regularly exercise is a bit more challenging.
The gym is closed and good luck ordering home fitness equipment during these times!
That leaves us figuring out how to exercise in our own homes, with minimal space and equipment. Our exercise options are limited causing workouts to be unproductive and possibly resulting in injuries by performing the same movements over and over again.
This does not mean that you are out of luck. You can maintain, and even improve your level of fitness during these uncertain times. All of this can be done while preventing injury and we would love to show you how!
We are considered essential medical providers and believe that maintaining a healthy and active lifestyle is essential for you. Therefore, we are still open and in addition to our thorough and consistent disinfecting procedures, we are currently only seeing one patient at a time in the clinic. That means you don’t have to worry about interacting with anyone besides your therapist!
Do you prefer to stay at home? No problem! Virtual sessions are available!
Finally, if you have been financially impacted by the COVID-19 pandemic, please let us know so that we can find the best option for you during these challenging times.
These difficult times may have you feeling scared, stressed, and anxious. Now is the time to increase your self-care routine. Just remember, if you don’t put your mask on first, you are of no help to anyone else!
Physical therapy exercises to keep your back healthy from hom
Research indicates that reduced daily movement can increase the risk of lower back pain.
Our spines are designed for movement, and the structures in our lower back—especially our discs—require regular movement to receive optimal nutrition and blood flow. When we are sedentary, these essential processes are hindered, raising the risk of lower back pain, particularly if you’ve experienced it before.
If you’ve noticed you’re less active than usual or have a history of lower back pain, the exercises below can make a significant difference!
These exercises aim to get your back moving and engage the spine’s stabilizing mechanisms.
Begin by doing these exercises twice a day, and feel free to reach out if you have any questions! Videos are provided for guidance!
– Spinal Segmentation: 3 spinal waves in each direction
– 90/90 Hip Lift: 3 sets of 5 breathing cycles (inhale through the nose, exhale fully, then hold for 5 seconds)
– All Fours Bear Position: 3 sets of 3-5 breathing cycles (inhale through the nose, exhale fully, then hold for 5 seconds)
P.S. Want to make the most of your time at home by addressing an old injury or improving your movement skills? You know where to find us!
Curious about what a virtual physical therapy session entails? Check out the link below!
CHP Spotlight Interview: Dr. Michael Auriemma
