- Massage therapy helps support healing in your body, reduce recovery time after an injury, ease pain, and enhance your overall well being. Massage is useful for many musculoskeletal problems such as sprains, strains, and can help decrease swelling when an injury is sustained. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Female basketball players’ risk of an ACL injury is 2-4 times higher compared to a male basketball player. Chicago Sky players include an ACL prevention program as part of their regular strength and conditioning programs to reduce their risk of injury. Some common exercises to assist in preventing an ACL injury are split squats, hamstring curls, and sidesteps with a band. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Did you know that concussion symptoms can last anywhere from a few days to several months? If you sustain a blow to the head be sure you watch for common concussion symptoms including headache, nausea, balance or vision problems, confusion, dizziness, ringing in your ears, or feeling sluggish. When athletes are suspected of having a concussion, they should be removed from play immediately and should follow-up with their athletic trainer or physician. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- A common nutrition myth is that carbohydrates are bad. The fact is your body needs carbohydrates to function properly, it’s just important to choose the RIGHT carbohydrates. A few tips on choosing wisely include eating whole grains, emphasizing fiber-rich fruits and vegetables, sticking to low-fat dairy products, limiting added sugars, and incorporating beans and legumes in your daily diet. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- When you’re sore after a practice or game, make sure to use ice on that area of the body. Using ice after activity for acute soreness or injuries can help assist with decreasing swelling and pain. Use the rule of 20 minutes on and 20 minutes off when icing multiple times in close proximity. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- To avoid injury, make sure you learn the proper techniques for strength training exercises before performing the movement with weights. If you are not able to stabilize, control, and move through an exercise efficiently with your own bodyweight, you should refrain from adding weight. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Did you know that adding core training to your exercise program can help to prevent lower back pain. Studies show that the abdominal muscles provide support for the lower back and without the proper support of this muscle there is added stress to the spine, which increases your risk of injury and pain. A few basic core strengthening exercises include pelvic tilts, bridges, and planks. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Did you know that sleep deprivation impacts you physically, which in turn can negatively impact your coordination? Research supports getting a recommended 8 hours of sleep per night, especially if you are involved in athletics. Proper sleep can lead to improvements in your athletic performance including faster sprint time, lower heart rate, and increased endurance. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- To prepare your body for different movement patterns and decrease the risk of injury, make sure to perform a dynamic warm-up prior to each practice, game, and weight lifting and conditioning sessions. A proper warm-up takes the body through full ranges of motion and establishes proper neuromuscular firing patterns. Chicago Sky warm-ups begin with simple exercises like knee hugs and progress to more intense exercises. A typical dynamic warm-up will take about 8-10 minutes and should not cause fatigue to the athlete. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- The average athlete requires 10 to 12 cups of fluid a day in order to start exercise in a hydrated state, and during exercise requires 4 to 8 ounces of fluid every 15 to 20 minutes. These numbers can be different for each person based on gender, age, clothing, weather, type of exercise, and duration of exercise. A great way to monitor your hydration status is weighing yourself before and after a training session to gauge your specific fluid needs. Drink at least 24 ounces of water or a sports drink for every pound of weight lost within two hours after completing the activity. Dehydration can cause serious side-effects and turn into a heat related illness, so make sure to stay hydrated and replenish your fluids often. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Use a foam roller to help with stretching and increase mobility for your upper and lower body. Foam rolling helps release tension in the muscle, decreasing restrictions and increasing mobility. Other benefits include correcting muscle imbalances, improving joint range of motion, relieving muscle soreness and joint stress, and improving neuromuscular efficiency. Use the foam roller as part of your warm-up or after your workout while you cool down. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Did you know that the most common cause of shin splints is medial stress syndrome which is caused by overuse? Overuse occurs when an athlete is training and increases mileage or intensity of their training program leading to irritation to the tendons. Factors that can contribute to shin splints include poor running technique, incorrect footwear, and muscle imbalances. An IBJI physical therapist or athletic trainer can help you evaluate all these factors and keep you on the go! Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Did you know that it is important for an athlete to allow their body to rest and recover after exercise training? The rest period allows the athlete’s body time to repair itself between workouts and allows for physical and psychological recovery. If you do not allow proper time for your body to rest and recover, you run the risk of injury. Listen to your body. It is okay to be sore after a training session. If you are in pain after a training session, inform your athletic trainer or coach and let them know what you are experiencing. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Incorporating Pilates into your regular strength and training program can help with control, precision and create balanced muscle development. Pilates focuses on establishing the proper relationship between the abdominal muscles, pelvic floor, and deep spinal muscles. When these muscle groups work together, the body can focus on spinal mobility and full body integration movements. If you are not familiar with Pilates, try out a class to see if it is for you. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Incorporating plyometrics into your strength training program encourages speed, agility, endurance, and quickness. Plyometrics raise the force and speed of your muscle contractions, leading to higher explosive power necessary for sports. Some examples of plyometrics include squat jumps, lateral bounding, depth jumps, and standing long jumps. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- A common misconception about posture is that it only involves the upper body when it actually is a function of the body as a whole. Here are four tips to help you maintain a good posture. Maintain a good foot tripod, keeping your weight evenly distributed between big toe, little toe and heel. Keep your back straight and avoid arching or rounding it. Maintain proper scapular positioning, not letting your shoulder blades be hunched forward or pulled too far back. Lastly, maintain proper neck alignment keeping the head from protruding too far forward. Being aware of these tips is the first step in training your body to have better posture. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.
- Did you know that having caffeine before or during an athletic event or workout can cause you to become dehydrated faster? Studies have shown results of increased nervousness, headache, and restlessness to be present after having ingested caffeine prior to a workout. Caffeine can also cause increased heart rate and can lead to an irregular heartbeat. A proper diet and adequate hydration is enough to provide an athlete with all of the energy needed to perform. Today’s tip is brought to you by Illinois Bone and Joint Institute. Ibjirehab.com Move Better. Live Better.