OSR Physical Therapy Bike Fit

With the snow melting in MN, it is time for bike season. Let our Bike Fit professionals help you with injury prevention and bike fitting for racing, road biking, and recreation.

Here are some tips from the American Physical Therapy Association to help you get started:

Interested in injury prevention activities and bike fitting at OSR Physical Therapy? Contact Stephanie at stephanie.winters@osrpt.com or Rusty at rusty.wallman@osrpt.com for more information.

The importance of staying hydrated with activity

Water, roughly between 60-70% of what comprises you and I, plays a vital role in the functioning of everyday life. From better overall health to improved body temperature regulation, increased body lubrication and even improved weight maintenance, you will reap greater benefits if you stay well hydrated with water or water-rich fluids.

Hydration is vital to a successful athletic performance. When there is a lack of hydration, from the food you eat to beverages you drink, you will end up dehydrated. This commonly leads to fatigue; muscle cramping and even can reduce your coordination. It also compromises the body’s ability to cool itself through sweating which can also lead to dizziness, fatigue or even heatstroke.

When the difference between top finishers in an endurance event is only a few seconds or less, athletes can’t afford to loose time to dehydration. Athletes should pay close attention to fueling their bodies with fluids and foods consistently by finding their individual sweat rates.” This consists of weighing yourself before and after an athletic event to see how much body weight was lost due to hydration loss.

When you know how much fluid was lost by an athletic event, and then take the next step to learn how to ingest this amount during training, fluid consumption becomes much more automatic and the chance for dehydration during a time of importance (such as a competition) diminishes significantly.

Research suggests that 20-24oz of fluid needs to be consumed for each pound of body weight lost. For athletes who opt for endurance events, make sure to consume a sports drink that has both carbohydrates and an adequate amount of electrolytes by searching for drinks that have 200mg of sodium per 8oz of fluid.

For more information on hydration and athletic performance you can check out the position statement by the NATA.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323420/

March: National Athletic Training Month

National Athletic Training Month

“Every Body Needs an Athletic Trainer”

March is National Athletic Training Month. Athletic trainers utilize this opportunity to educate the public about their profession and what exactly they do as certified athletic trainers.

Athletic trainer not trainer

Athletic trainers, ATs, are health care professionals that work under the direction of a physician according to their state license. ATs are not personal or fitness trainers and do not train people for the sole purpose of fitness and/or weight loss. Athletic training involves the prevention, evaluation and diagnosis, immediate and emergency care, treatment and rehabilitation, and organizational and professional health and well-being of physically active people.

Education

An athletic trainer must obtain a bachelor’s or master’s degree from an accredited program and pass a board of certification exam before beginning practice. Athletic trainers must also maintain their knowledge and skill by participating in continuing education, approximately 25 hours a year.

Not all athletes wear jerseys

Athletic trainers work with a variety of patients and in many different settings. Some of these setting include:

·         Physician extender

·         Performing arts

·         Clinics and hospitals

·         Law enforcement

·         Military

·         High schools, colleges and universities

·         Professional and Olympic sports

·         Industrial

In the video below a collection of surgeons, athletic directors, and physicians tell why an athletic trainer is critical to keeping physically active people safe.

                Unsung Heroes of Sports Medicine on NATA page

                http://vimeo.com/nata1950/unsung-heroes-of-sports-medicine

Associations and publications

The National Athletic Trainers’ Association, NATA, is the professional membership association for athletic training and has over 35,000 members strong. These members are certified athletic trainers and other professional who help support the profession. The NATA has established a professional code of ethics that athletic trainers must abide by.

The Journal of Athletic Training publishes cutting edge research to allow for health care professionals to continue growing in their practice. The Journal of Athletic Training is among the top five sport science journals offering tremendous impact and influence to the world of sports medicine.

For more information please visit the following websites:

www.nata.org (Informational materials tab)

www.bocatc.org (Public tab)

Biking

Are you into biking?  If so make sure to check out our post on Bike Fit.

A Bike Fit is a great way to get the most out of your biking!

Running: Interview with a Physical Therapist

Are you a person who loves to run?  Are you someone who wishes you could go farther with out pain?  Are you sick of injury after injury each running season?

We interviewed Josh Rolfes DPT of OSR Physical Therapy this week to learn more about running and advice to avoid injury.

What is the most common injury you work with in runners?
Patellofemoral Pain otherwise known as Knee pain

What is some advice you would give to runners?
Start slow and progress gradually.  Stretch your calves.  Become educated and make a plan when it comes to distances and goals.  When you are starting to run it is never a bad idea to have a gait analysis to know what to work on before you experience pain.


What is your personal favorite running shoe?
Brooks Pureflow2

What is your favorite distance to run?
6 miles

What are some good resources you have used for runners?
TC Running in Eden Prairie 
MDRA
Team in training

At OSR Physical Therapy we offer Dartfish Running Analysis, an AlterG treadmill and an educated staff on the sport of running.  Call us today at 952-873-7400 to schedule your free 15 minute run in the AlterG treadmill.

Basketball playoffs

As High School Basketball seasons are coming to an end players are getting fatigued.  With that fatigue they run even a greater risk for injury as sections and state are getting closer.


Here are some links to check out to stay safe as the season ends:

OSR Previous Post on Basketball workouts

Exercises to minimize knee injuries from the American Physical Therapy Association

John Hopkins University injury statistics

National Athletic Trainers' Association Article on March Madness


Good luck to all the teams finishing up their seasons this week!

Winter Sports

We have talked a lot on here about the traditional winter sports, basketball, wrestling, skiing and hockey.  But what about all the other winter sports there are?  We do work with a number of athletes that are snowboarders, ice skaters and those who just like to go sledding.

Here are some tips to keep safe this winter in outdoor winter sports.

Stay Warm: Wear layers and make sure to protect your fingers, head and face.  Goggles are also great to protect your eyes.  Wear moisture absorbing fabric close to your skin and outer layers that can be easily removed if you get too warm.

Watch the sun: Wear an SPF 15 sunscreen or greater in the winter.  Yes, we are farther away from the sun but the bright white snow reflects the sun back to your face all day.  Don't forget to protect your lips as well from the sun.

Sledding: Sledding is a great and cheap way to pass the time in the winter.  It can also be a great workout.  Make sure to use a sturdy sled with handles and one that can be easily steered and stopped.  Make sure to sit up in the sled and wear boots to protect your feet.  Another thing to always do before you start sledding is to checkout the hill for big bumps, trees, rocks and other sledders.  It is also a good idea to wear a helmet to protect your head.

Skating: Always wear proper sized skates and skate on approved ice.  If your skating on a lake, pond or river make sure it is completely frozen over and there is no standing water.  Watch out for others around you and don't chew gum or candy while skating.  You never know when you might fall and choke on it.  Also if your going to play hockey wear protective equipment and check out our previous post on hockey safety.

Skiing and Snowboarding: Again it is important to wear appropriate equipment that fits well.  Here is another post we shared around skiing.  Make sure to always wear a helmet and goggles.  Knee and elbow pads are not a bad idea as well if you are learning.  Taking a few lessons is not a bad idea either to make sure you have proper technique and know how to fall.

Enjoy the snow this winter season!