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!
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.
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!
If I had to guess, you are reading this at home right now. COVID-19 is impacting our daily lives in countless ways, including preventing us from leaving our homes.
This effects our ability to keep up with our fitness routine, and likely results in being less active then normal.
Research shows that a decrease in daily movement increases the risk for lower back pain.
Our spines are designed to move and the structures in our lower backs (most notably, our discs) do not receive optimal nutrition and blood flow when we are sedentary. The risk for lower back pain further increases if you have a history of lower back pain.
If you are currently less active than normal, or have a history of lower back pain, the activities below can make a huge difference!
The goals of these activities are to get the back moving and get the stabilizing mechanisms of the spine rocking!
Start by performing these activities a 2 times per day and let us know if you have any questions! Videos are included!
Spinal Segmentation: 3 spinal waves in each direction
90/90 Hip Lift: 3 sets of 5 breathing cycles (each breathing cycle is in through the nose, followed by a full exhale, followed by a 5 second pause)
All Fours Bear Position: 3 sets of 3-5 breathing cycles (each breathing cycle is in through the nose, followed by a full exhale, followed by a 5 second pause)
P.S. Are you looking to capitalize on this time at home and address an old injury or improve your movement capabilities? If so, come take advantage of a FREE virtual physical therapy session! Simply contact us via phone at (240) 686-5609.
Curious as to what a virtual physical therapy session actually is? Check out the link below!