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Sports Performance

Arthritis is a ‘Significant’ Factor in Falling Injuries

May 12, 2014 by ActionPT

Adults with arthritis are injured in falls at a rate 2.5 times higher than for those without the disease, according to a new report from the US Centers for Disease Control and Prevention (CDC).

Hand holding sphere with word Arthritis and other words relating to problem.

The findings, published in the CDC’s May 2 Morbidity and Mortality Weekly Report, showed that in almost all cases, rates of falls and falls injuries were “significantly higher” among adults 45 years and older with arthritis than those without.

To read more about this topic, please click this link.

 

How Women Can Strengthen Their Hips to Prevent Injury.

April 14, 2014 by ActionPT

It is one of the most overlooked muscles, but it is an important one. Mark Verstegen, president and founder of Core Performance, shares some basic exercises that will activate the hip muscles and help improve your external and internal hip rotation movement.

 

Woman doing hip exercise

The next time you workout, add a couple of these exercises to your routine. Not only will will help you prevent hip pain, back pain, knee pain or injuries, but will help you look great.

1. Quadruped Hip Abduction
2. Single-Leg Glute Bridge
3. External Hip Raise
4. Lateral Band Walk
5. Rotational Medicine Ball Throw

Click here to find out how to do these great moves.

Foam Rollers: 5 Common Mistakes

March 21, 2014 by ActionPT

At Action Physical Therapy, we utilize tools to help you feel better. Even a simple foam roller can have very effective results in treating pain if used properly.

Lady stretching using a foam roller.Check out Christine Yu’s, “Are You Foam Rolling All Wrong?” on dailyburn.com. This article breaksdown the five most common mistakes that people make when using the foam roller. Here are her top five mistakes.

  • Mistake #1: You roll directly where you feel pain.
  • Mistake #2: You roll too fast.
  • Mistake #3: You spend too much time on those knots.
  • Mistake #4: You have bad posture.
  • Mistake #5: You use the foam roller on your lower back.

If you still aren’t sure if you are using the foam roller the right way and want to get the maximum benefits from a roller, make an appointment with Action Physical Therapy. One of our therapists can work with you to help ease your aches and pains.

Overtraining can kill you part 2

August 1, 2012 by Steve Nakamura

How are you adapting to the physical stresses you’re putting on your body? Here’s part 2 on breakingmuscle.com

Part 2 of 2  ( Here’s part 1 in case you missed it.)

Runner resting after a runToday we talk about stage three – the stage that can literally kill you and can take years to recover from. Consider this a cautionary tale.

 

http://breakingmuscle.com/training/overtraining-can-kill-you-3-stages-overtraining-part-2

Overtraining? Too much exercise?

August 1, 2012 by Steve Nakamura

Are you doing too much. Getting enough recovery time. Is your exercise program destroying you? Check out the article on breakingmuscle.com.

Part 1 of 2

Photo of a runner laying exahusted on a trackIf you’ve been around the fitness scene for any length of time you’ll have heard it whispered about like Beetlejuice with people seemingly afraid to say it out loud for fear of invoking its wrath. The workouts done by this group wouldn’t hurt an average sized cat. Then there’s the other side of the coin. The no pain, no gain crew who don’t believe you can ever overtrain and who boast about causing rhabdomyolysis in their clients. Like with most things there’s truth to both sides and the smart approach is straight down the middle. Read more:

http://breakingmuscle.com/training/overtraining-can-kill-you-3-stages-overtraining-part-1

How to Reduce Back Pain From Cycling | Play Better | Core Daily | Core Performance

October 26, 2011 by Steve Nakamura

How to Reduce Back Pain From Cycling

via How to Reduce Back Pain From Cycling | Play Better | Core Daily | Core Performance.

3 Great Core Exercises

September 30, 2011 by ActionPT

At the basis of all good fitness, all strength training, all injury prevention, and all sports performance enhancement is core strengthening. At Action PT we strongly encourage the strengthening of your core as the single most effective way to improve your daily recreational and athletic performance.

Here are 3 great exercises that maximize the core strength and get you going down the road to peak performance.

1. Twisting Crunch

A woman performs a twiting crunch abdominal exerciseEveryone knows what a crunch is. Heck, there is even a chain of fitness clubs named after this clichéd exercise. But the twisting crunch has replaced the normal crunch as one of the best core exercises. The twisting version targets every abdominal muscle at the same time.

1:: Start with your typical crunch position, fingers behind ears
2:: Lift up you upper body to a 45 degree angle, and then twist from left, to right, to left again.
3:: Do this quickly for the best results.

2. Plank

the plank, a very difficilt ab workoutSit ups are so last decade. So what’s the the number one core exercises to build up your upper and lower body muscles? The Plank. When done correctly, this simple static manouver will bring on that 6-pack in a hurry.

1:: Lie down flat on your stomach.
2:: Slowly push your body up with your forearms while maintaining your elbows at a 90 degree angle
3:: Keep your body straight for a minute for each rep.
Not gnarly enough? Lift one foot off the ground or add in a stability ball.

3. V Sit Hold

a man doing the v-sit core strengthening exerciseThe V sit is very intense. It is a mental game that is easily lost. But this one is about maintaining proper form for as long as posible. It really hones in on your abs and helps you build up your core stability.

1:: Lie completely flat on your back
2:: Lift your arms and legs off the ground to create a “V” shape.
3:: Hold. Maintain this position for as long as you are physically able to.

We hope we have encouraged you to try these 3 basic core exercises. We know you will benefit from them. If you need more help, or want to go further (or recover) call us to discuss your health and wellness needs. 808-246-0144

Tap Into a New Power Source | Movement | Core Daily | Core Performance

August 29, 2011 by Steve Nakamura

 

Tap Into a New Power Source | Movement | Core Daily | Core Performance

.Find out more click here

The Best Exercises and Technique Tips for Stand-Up Paddling

July 27, 2011 by Steve Nakamura

The fast-growing sport of stand-up paddle boarding is a phenomenal core workout that’s also a fun way to spend time on the water. The hip and shoulder rotation required to plant the paddle vertically and uncoil the hips, and thus move the board forward, is no different than the movement used to swing a golf club, tennis racket, or baseball bat. The difference, of course, is that the paddler is operating on an unstable surface—the water—in effect making the board a giant BOSU ball.

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