Spring into outdoor fitness!

Winter is finally releasing its grip on us, the temperature is rising and the days are getting longer. Most of us are tired of being cooped up indoors and have been waiting to go outside and finally start enjoying the nicer weather. The nicer weather means we can take our workouts and exercise programs outside. No longer are we trapped using the treadmill or pedaling on a stationary bike that is heading nowhere!  Being able to go outside opens up our exercise routine to a whole realm of possibilities and creativity.

Why Outdoors?

Because it’s better for our mental health! Studies have shown that exercising outside helps reduce stress levels and depression while improving your mood and level of self-esteem.  We have been spending all winter stuck inside without the benefit of sunlight to give us our Vitamin D. Lack of Vitamin D has been associated with depression and season affective disorder. So get outside and get your medicine!

Because it’s more fun than being inside! The monotony of running/biking in place and staring at the same old thing gets tired. When you are outside, you can feel the distance you are running or walking. There is no better distraction than getting outside to enjoy the fresh air, trees, and people that you may meet. Bring a friend or family member to keep you company. Your workout will seem to fly by.

It is a much more effective workout! If you are a jogger, running over varying terrains, changes in elevation, as well as wind resistance can really up effort level of a 3 mile run. The same reasons go if you are a cyclist as well. Studies show that people tend to work harder when performing an outdoor workout. Get creative! There are all sorts of online sources for exercise ideas and programs to make your outdoor workout fun and effective.

So there are three great reasons to get out there and see what nature has to offer in the way of getting back to a fitter and healthier you.  Now go explore!

Local places to check out!!!

Waterfall Glen:  http://dupageforest.com/Conservation/Forest_Preserves/Waterfall_Glen.aspx

Palos Trails: http://fpdcc.com/phttp://fpdcc.com/swallow-cliff/reserves-and-trails/trail-descriptions/

Swallow Cliff Woods: http://fpdcc.com/swallow-cliff/

Lockport I&M Canal Path: http://www.cityoflockport.net/203/Outdoor-Recreation

Ryan Schaul, MPT, CIMT

Youth Baseball - Pitcher Health

How to Keep Your Pitcher’s Arm Healthy

Are you coaching a youth baseball team and want to make sure you keep your pitcher’s arm healthy?  If you are thinking about it then you are already moving in the right direction.  Since I was a pitcher through college, I thought I knew how to properly take care of an arm, but a lot has changed in 20 years.  Luckily, I know some great Physical Therapists at TheraCORE who have helped me understand how to really take care of a young pitcher’s arm.  It really comes down to just three things.

Warm-up, Workload, Rest

Warm-up - When I played baseball, I always threw a baseball to warm up my arm.  I will talk about total throws next under Workload, but if you don’t want to waste a high percentage of your pitcher’s total throws just to get warmed up, then consider using a dynamic warm-up to get your arm and whole body ready to play.  You can also have your pitchers do band exercises to warm up their arms prior to throwing.

Workload – For a while now, most youth leagues have used pitch counts to limit the workload on a young pitcher’s arm.  I have come to learn limiting the total number of throws a player makes in a game or a practice should be used along with pitch counts in order to maintain a healthy arm.  Youth pitchers should limit their total throws to 125 in a day.  If a 10 year old has a max pitch count of 75, think about how quickly he will get to 125 total throws if you include pre-game warm-up throws, pre-game warm-up pitches, in-between inning warm-up pitches and in-game pitches.  You should also take into consideration the number of throws that will be made if he is playing another position during the same day that he pitches.

Rest – If you are coaching a travel baseball team in the Midwest, then the majority of the games your team plays are in weekend tournaments.  It can be a lot of fun to play 4 to 6 games in 2 days, but it can definitely make it tough for a coach to follow the recommended rest guidelines for a pitcher.  Per the guidelines, if a 7 to 14 year old pitcher throws more than 35 pitches on Saturday, then they should not throw any pitches on Sunday.  Winning a youth baseball tournament should never come before the long term health of a young pitcher’s arm.  Remember, proper rest includes taking at least two months off each year from throwing.  Have your kids play a different sport during this time.  It helps to protect their arm and makes them an overall better athlete.

Recommended pitch count/rest - http://m.mlb.com/pitchsmart/pitching-guidelines/

Brad Goebbert, CFO

TheraCORE, Inc.

Don't be afraid to TRI Something New!!

So I am assuming if you are following this blog, you may be someone that likes to peruse the internet.

Maybe you are on different social media platforms.

And hopefully, you follow TheraCORE! If you do, you have seen that we are hosting an Indoor Triathlon at Five Seasons Family Sports Club. I am blogging today to encourage you to sign up for this event. DON’T STOP READING HERE!!

I get it, the sound of “triathlon” is daunting. Three events, 45 minutes of activity….the thought may turn you off right away. But that’s why I’m here, to tell you to NOT let it.

Try something new this year.  It’s absolutely OKAY if you have never even thought of doing this in the past. Sign up with friends. Join a team and participate in just one of the events.

Decide today that you are going to be a better you in the upcoming year. Take this step to get into the pool. Swim a lap. Heck, swim ½ a lap. Then be very proud of yourself that you pushed yourself past a point that you didn’t even know you could.

I am always talking to my girls (who are 6 and 8) about trying their best, trying something new, not being afraid of failing. My husband sometimes laughs at me with how much I constantly am saying these things to two little minds that can’t possibly comprehend the magnitude of what I mean. But there is something to be said about repetition. If Emma and Claire have one moment this year when they try something they were afraid to do, maybe it’s introduce themselves to a new student at school. Or maybe it’s trying a new skill on the balance beam. If they try it, and no matter the outcome, are proud of themselves….I did my job.

TheraCORE’s Indoor Triathlon is fun. It’s laid back. It raises money for Ronald McDonald House Charities. It’s going to surprise you. I’ll be there, competing on a team and I truly hope that for even one moment, you consider signing up yourself. You absolutely will not be disappointed.  So go back on your phones and check out our Facebook page https://www.facebook.com/indoortri2017/?ref=aymt_homepage_panel .We are posting ways to begin preparing for the triathlon.

Go to Eventbrite and sign up today https://www.eventbrite.com/e/theracore-indoor-triathlon-benefitting-ronald-mcdonald-house-charities-of-chicagoland-and-northwest-tickets-28127192189!

You got this!!!

Happy Happy Holidays!

Jen Bazan

ACTIVE AGING

What is active ageing? “Active ageing is the process of optimizing opportunities for health, participation and security in order to enhance quality of life as people age. The goal being to extend peoples healthy life expectancies and quality of life as they get older.”

Active ageing does not just mean physical health, but social, religious, civic and economic as well.

I had some experience with active ageing this past week as I just came back from visiting my parents in Florida. Now, although at 60 years old, I consider my parents young, my dad and I took a few minutes to talk about some concerns he had for my mom and him.

First, he was worried about his balance. He has been doing a lot of reading about how balance decreases as one ages. One thing we talked about was trying out some yoga poses. This doesn’t mean running off to try a yoga class that may at first seem intimidating, but we went over a few basic yoga poses (tree pose, warrior I, and down dog) for him to begin working on. He was amazed at how difficult it was to maintain his balance and how tight he felt in his muscles. But after trying these few simple moves a few times, he already felt more confident in the movement patterns, more flexible into the poses and increased his time he could balance. Starting with a slow yoga flow class is a great way to progress these balance challenges and would also lead into increasing his social circle.

The age of individuals in my parents gated community range from 55 – 90 years old. They come from all over the United States and have had so many different careers! One thing my mom and dad started this “summer” is having a monthly pool party. Unlike my parents, (who are completely enjoying their retirement and go to the pool on a daily basis) many of the residents on their street don’t frequent the pool. But these monthly, themed pool parties were a huge hit! Everyone wanted to be a part of it. They were able to socialize and learn about their past experiences over a simple potluck and some water balloons.

My dad also became a part of his homeowner’s association board. He is the treasurer and attends the regular meetings, taking care of the finances for bills for outside home improvement, social functions, etc. This is a great way for my dad to be an active part of the decision making of his community, and keeps his brain working with maintaining the books!

My mom gets together monthly with the “ladies of the neighborhood” as a social gathering, but they also help put together assistance if a neighbor needs someone to look after their house, a spouse is sick, and organizes day trips to see the sites of Florida.

My parents have done an amazing job staying active physically, socially, and developing their sense of community since they have moved full time to Florida. They definitely give me a goal to aspire to!

So there you go….choose a physical activity you have always wanted to try and give it a go. Get together with some neighbors and organize a fun social event in your city. Attend a community board meeting and see how you can make your neighborhood safer….there are plenty of ways to actively age! Have fun!!

-Jen Bazan, PT, DPT

 

Off-Season Training

The success of an athlete’s season is largely determined through the preparation that is done during the off-season.  This work done during this phase is the base for an athlete’s future success.  You can’t build the second floor of a house before making sure the foundation is as strong as it can be, this is the first step towards a productive season. 

The off-season doesn’t only mean working harder – more hours does not mean more success if the proper program isn’t in place.  A proper off-season program should address the following:

•           Assessment of fundamental movement patterns: If an athlete cannot perform basic movements due to mobility or stability issues, the athlete has a big cap on athletic potential.  Good movement is the foundation for optimal athletic success.
•          Addressing areas of limited mobility: The more we sit as a society the more ‘tight’ muscles we develop.  These mobility limitations prevent the body from moving as it is designed to
•          Addressing common strength and stability limitations: When the mobility limitations are coupled with strength limitations, an athlete’s performance will greatly suffer until these are resolved. The combination of mobility and stability limitations result in large decreases of power output, speed, and put athletes at a higher risk to be sidelined from injury.
•          Proper progression: It is important that an off-season program does not progress too quickly or too slowly, as these can both limit progress made during the off-season and increase the risk of injury.
•          Preparing the body for the demands of a specific sport: There is no one size fits all approach for training.  Each sport has different physical requirements, so each sport should not be trained the same way.

Does your off-season training program address each of these key areas?  For more information on how this would be customized for your team’s needs, contact TheraCORE about our off-season training plans run by physical therapists.  Put the time in now to set yourself up for success later.

- Dave Paczkoski, PT, DPT

TheraCORE Locations

Inside the Five Seasons Sports Club

6901 S. Madison

Burr Ridge, IL 60527

(630) 590-5409

16622 W. 159th St., Ste. 503

Lockport, IL 60441

(815) 838-5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

(630) 908-7430

www.theracorept.com

https://youtu.be/Uw09QuIu7GY

Now that it has finally warmed up outside, the chance to get out there and get active is here. Whether you are playing sports, running around with your kids, or enjoying a nice, relaxing day sitting in the sun, it is important to keep your health in mind. Preventing injuries it is not hard to do if you know some of the simple steps it takes to make sure your body is prepared for the activities ahead. Everyone knows how beneficial proper stretching, warm ups and cool downs are however, there is another thing you can do to help keep yourself injury free this summer. Getting frequent massages (at least thirty minutes once a week) can not only improve your overall health but it can also be an easy and fun way to help keep you from getting injured while you are out and about this summer.

Massage in relation to exercise and athletic participation can

• Promote relaxation
• Reduce muscle tension
• Improve soft tissue function
• Increase range of motion
• Help athletes monitor muscle tone
• Strengthen your immune system
• Help speed up recovery from injuries
• Decrease muscle stiffness after exercise
• Improve exercise performance
• Reduce inflammation

So make sure to schedule yourself a massage regularly to help keep your body in tip top shape so you can be as active as you want this summer. The fewer injuries you get, the more you will be able to enjoy this long awaited summer!

- Beth Laskowski, LMT

http://youtu.be/Uw09QuIu7GY

Is Yoga Right for Me?

Yoga Reduces Stiffness and Improves Mobility

Have you been thinking of doing yoga but are reluctant because you’re not sure if it’s right for you?  Intimidated by the pictures of skinny, flexible women on magazine covers, or walking out of the hot yoga class at the gym?  I hear ya!

Much of yoga in recent years has been marketed as a fitness routine for folks who are already fit and flexible.  While those classes certainly exist, I assure you that yoga is so much more than that.  If you look around at gyms, yoga studios, physical therapy offices, senior centers, community centers, beaches, schools, etc., you will find yoga classes geared towards seniors, kids, pregnant women, heavy folks, guys, athletes, moms, folks with cranky backs, stiff knees, and the list goes on and on.  Yoga is truly for ANYONE who is able to move, breathe and focus their attention.  Yoga is a practice of self-care, and there are classes that range from gentle to challenging.  The trick is finding a style, teacher and level of intensity that is right for you.  It’s out there.  It just takes a little shopping.

Remember that yoga isn't just about getting in shape.  It’s about learning to take care and give yourself what you need both on and off the yoga mat to give yourself the best chance at a healthy and happy life.  Yoga asks us to start to pay attention to the body and how it feels.  Often, because of past habits or life’s obligations, we set aside our own well being.  This neglect can often become habitual.  Yoga gives us an opportunity to carve out some time for ourselves, to break those unhealthy habits and set ourselves on a path to wellness.

If you are considering taking a class but are just not sure, don’t be shy about asking questions.  Ask how many years of experience the teacher has.  Ask where and when they received their teaching certifications.  Ask if the teacher has experience teaching someone with your condition.  If you find yourself in a class that is beyond your ability, it’s okay.  Don’t treat the teacher’s instruction like it’s an order.  Give yourself permission to back off the postures that feel unsafe.  Ask the teacher to help you find a variation that feels more comfortable.

The yoga class that meets on Wednesday nights at TheraCORE is gentle, with challenges appropriate for students’ varied abilities. Feel free to email me at jan@yuvanyoga.com.  I’d be happy to answer any questions you have about yoga in general or the class at ThereaCORE in particular. www.yuvanyoga.com

8 Hydrating Foods to Eat While Training in Hot Weather

Two gallons. That's about how much water a hard-pedaling cyclist should guzzle on a hot day, according to the Institute of Medicine. The good news: You don't have to mainline H2O to fill up. Top off your tank with foods that are high in water, says Tara Gidus, RD, an Orlando-based sports dietitian. Reach for these waterlogged foods to take a bite out of your thirst.

Blueberries

Blueberries: These gems contain up to 92 percent water and are rich in anthocyanins, which give them their deep hues and reduce post-workout inflammation and joint pain.

Cantaloupe

Melon: Made up of 90 percent water, melon is an ideal recovery snack. It replaces glycogen stores quickly, says David Grotto, RDN, author of The Best Things You Can Eat.

Soup

Soup: It contains sodium, the most important electrolyte to replace. Choose brothy varieties or one with vegetables, which offer nutrients to round out the electrolyte mix.

Grains

Grains: As they cook, grains such as quinoa, rice, and oatmeal soak up water, which your body absorbs during digestion. Oatmeal's soluble fiber also sucks up cholesterol.

Peppers

Sweet Peppers: At 92 percent water, these are among the most hydrating of all vegetables. They're also packed with vitamins C (one red bell pepper has 253 percent of your daily value) and A.

Lettuce

Lettuce: Iceberg leads the pack at 96 percent water, but other varieties, such as romaine, are more nutritious and nearly as aqueous.

Cucumbers

Cucumber: A cuke is as water-rich as lettuce, and its peel contains silica, which promotes elasticity in joints, skin and fingernails.

Celery

Celery: At 95 percent water, it's low in calories and high in fiber, both of which can aid in calorie management.

Pain in the Backpack

My daughter has been complaining about her back bothering her intermittently throughout the school year. It seems to become worse as she gets more school work. I tell her she needs to use both straps to carry her backpack, especially when it is heavy. She won’t because it is, “not cool”. Is this going to do long term harm to her body?

~Just Another Concerned Parent

Just Another Concerned Parent,
Unfortunately most kids only use one strap and it is always the same side, which is why they begin to complain about back pain as the school year progresses. By habitually carrying your backpack over the same shoulder, the body has to compensate for the uneven weight resulting in muscle imbalances, strains, spasms and low back pain. The natural curve of the middle and low back is altered, which affects the alignment of the rib cage causing posture to be changed. This can also lead to problems with the neck and shoulder. She may benefit from physical therapy in order to work on postural re-education and core stabilization. This will improve not only her standing posture, but her sitting posture as well which will help her prevent injury as she gets older. You are absolutely correct in telling your daughter to use both straps of her back pack.  This will not only promote proper posture and decrease short term back pain, but it will prevent back issues in the future.

Exercising With Allergies

Exercising with Allergies

If you have allergies like I do, then you know that living with them is not any fun. Exercising when my allergies are acting up…even less fun.

With that being said, I didn't want to stop exercising, so I had to do a little research and spent a little time adjusting my workouts to make it through the tough allergy season.

I became an expert on tracking the high pollen days and limited my outdoor exercise on bad days. Working out indoors can be just as fun. If you are doing so in your own home, use an air purifier to help remove as many pollen spores as possible. If working out inside isn't an option for you, train later in the day on those peak pollen days. Pollen counts typically spike between 5 and 9 am. A side note for people with grass allergies: people are less likely to mow their lawns in the early morning or late evening, so go out for your run then!

You can also use prescription or over-the-counter allergy medications before you exercise. Before you do this, check with your doctor. Some people get relief with a medicine such as Claritin, this helps me on my bad congestion days.

If you are feeling really bad, do not exercise. Your immune system is more likely to react severely to allergens when you’re tired, sick or overly stressed. It is better to take a rest day when you feel bad than to strain yourself.

If you exercise outdoors, change your clothes and shower as soon as possible to remove allergens from your skin and hair.

Your body produces extra adrenalin while exercising which temporarily lowers your body’s allergic response, so get out there and work out…just don’t’ forget to check your pollen counts first!