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Beat the Band: Iliotibial Band Syndrome (ITBS)

Posted by: Dr. Kevin Wong  /   August 22, 2016  /  02:52 PM

ITBS is one of the most common overuse injuries among runners, and one of the top 10 injuries seen in distance runners. With more than 200,000 U.S. cases per year, symptoms include pain between the hip and knees that worsens with activity.

A phased treatment plan including Foot Levelers custom-made functional orthotics plus ice, stretching, massage and rehabilitative exercises can ‘beat the band.’

Chronic Low Back Pain in the Athlete

Posted by: Mark Charrette  /   July 15, 2016  /  09:24 AM

The major source of most chronic low back pain is structural weakness or failure caused by repetitive microtraumas. With the stress and strain they subject their bodies to on the field, track, green, etc., athletes and “weekend warriors” are at greater risk.

Treating Excessive Pronation in Football Players

Posted by: Pat Kennedy  /   June 22, 2016  /  11:22 AM

Over-pronation makes football players more susceptible to imbalance and lack of strength. An inefficient gait will impact their agility, balance, and ability to excel. A well-supported player will enjoy better balance, strength, and endurance and reduce the possibility of injury.

By some estimates, 77% of the population over-pronates during walking and running, to some degree.  Those who over-pronate are 1) more susceptible to foot/ankle injury, like ankle sprains and plantar fasciitis and 2) are putting the entire body at risk. After all, with the body’s foundation (the feet) compromised–unable to do its primary jobs of providing stability and managing shock–the joints, muscles and bones up above become unstable.  Muscle imbalances may include: Tibialis Posterior, Flexor Digitorum Longus and Brevis, Flexor Hallucis Longus and Brevis, Peroneus Longus, Abductor Hallucis, Soleus, Gastrocnemius, Adductor Hallicus.

Spondylolysis/Spondylolisthesis in Gymnasts and Other Athletes

Posted by: Mark Charrette  /   June 22, 2016  /  10:54 AM

Spondylolysis refers to a defect in the pars interarticularis—the segment of the vertebra between the superior and inferior articular processes—while spondylolisthesis refers to a forward displacement of a vertebra, especially the fifth lumbar vertebra, most commonly occurring after a fracture. Both conditions are relatively common in children, adolescents and athletes, especially gymnasts, divers, football linemen, tennis players, and rowers.

Plantar Fasciitis in Basketball Players

Posted by: Dr. Kevin Wong  /   June 3, 2016  /  01:19 PM

Plantar fasciitis is a painful condition affecting the plantar fascia and its attachments on the bottom of the foot. The condition is created when trauma or wear and tear cause micro tears of fibers within the fascia and of fibers that insert the fascia into other structures.

Shoulder Moves Keep Pitchers Throwing Strong

Posted by: Dr. Phil Page  /   August 19, 2015  /  11:31 AM

A pitchers’ windup and throw might get all the attention. But it’s the moment immediately after releasing the ball that actually poses the greatest risk of injury.

Picture it: The shoulder tends to follow the ball. Meanwhile, the rest of the body remains on the mound. These opposing, powerful forces threaten to tear muscles and ligaments in this critical area.

Strong rotator cuff muscles—especially in the back of the shoulder—stabilize the joint against unhealthy rotation. You can build them up with resistance bands like the TheraBand CLX, research shows. Pitchers who completed a six-week strengthening program increased their muscles’ ability to withstand force, potentially protecting them from injury.

The study used moves that worked the shoulder in a diagonal pattern. Incorporate exercises like the one below into your routine to decrease your odds of landing on the disabled list this season.

Swimmers: Dive Into a Shoulder-Saving Routine

Posted by: Dr. Phil Page  /   July 16, 2015  /  02:25 PM

No athlete wants pain to stand in the way of his or her sport. But about half of college swimmers suffer from shoulder aches severe enough to affect their training routine. With time, the repetitive motion of reaching overhead places overwhelming demands on this joint, causing a pattern of injuries so common they’re referred to as “swimmer’s shoulder.”

Fortunately, stretching and strengthening the shoulder muscles using foam rollers, exercise balls, and resistance bands like the TheraBand CLX can put swimmers back in the fast lane. One eight-week training program improved swimmers’ form, rebalanced their neck and shoulder muscles, and helped their joints work more efficiently. Another 12-week plan with just four moves strengthened shoulders in a way likely leading to fewer injuries and better performances.

Shore up your shoulders with moves like the dynamic hug shown below. A few exercises three times a week could be all you need to splash safely.

The Secret to Speeding Up Your Tennis Serve

Posted by: Dr. Phil Page  /   July 16, 2015  /  02:15 PM

Lobbing a serve slowly over the net won't cut it in today's competitive tennis landscape. Moves done off the court could be the key to sending the ball sailing more swiftly, research shows.

For a recent study in the Journal of Sports Science and Medicine, young tennis players did an hour-long conditioning program with resistance bands and light weights (like TheraBand Soft Weights) three days per week. At the end of six weeks, their serve speed increased 5 percent with no sacrifice in accuracy. Plus, they gained shoulder flexibility, potentially reducing their risk of injury.

In another study, collegiate players boosted their balls’ peak speed by 6 percent and average speed by nearly 8 percent after a four-week program incorporating elastic bands.

Pro tennis players count elastic resistance bands like the Thera-Band CLX among their most valuable training tools. Add them to your gear bag for an edge over your opponents.

Meet Your New Stretching Partner: The TheraBand CLX

Posted by: Dr. Phil Page  /   July 16, 2015  /  12:32 PM

A good workout buddy can motivate you to get to the gym, spot you in the weight room, and even push you to a more effective stretch.

That’s right—a technique called contract-relax stretching improves flexibility more than merely holding a toe-touch or quad pull. To do it, you contract each muscle immediately before lengthening it. Experts believe this alters brain signals in a way that allows additional lengthening.

The only problem: A partner must provide the resistance, leaving solo exercisers out of luck. Until now. A recent study found an elastic band similar to the TheraBand CLX works just as well for contract-relax stretching. By pushing against the resistance of the band before lengthening, participants increased hip flexibility just as much as when stretching in pairs.

Try this CLX move to loosen your hamstrings. You can also use it to stretch your quads, calves, and Achilles tendon. 

Bigger, Better Muscles, No Weights Required

Posted by: Dr. Phil Page  /   July 16, 2015  /  12:28 PM

Think you have to hit the weight room to make muscle? Think again. Research shows the same elastic bands physical therapists use in injury rehab work just as well as machines or free weight at improving strength and muscle size. In fact, double up the band and you can even get a high-intensity, strength-building workout.

Scientists once believed you needed to train to failure—or complete fatigue—to stimulate muscle growth. They now know that’s not the case. Using products similar to the TheraBand CLX creates the same hormonal response as doing a similar program on weight machines, according to a recent study in Journal of Exercise Physiology. This immediate effect triggers the long-term gains found in several other studies.

So, pick up your CLX and start building a better body today. Try the Knee Extension below. As you get stronger, try placing both ends of the band around your leg. 

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