physical therapy, Ballet, Cross-Fit, Fitness, Physical Therapy
Ben Wobker
Relative Energy Deficiency

If you're a runner, you may have heard of the Female Athlete Triad, a term once used to describe a combination of low energy availability, menstrual dysfunction, and bone health issues. However, our understanding of these conditions has evolved, giving rise to a broader concept: Relative Energy Deficiency in Sport (RED-S). This condition is not just for elite female athletes; it affects athletes of all levels and genders. Let’s break down what RED-S is, why it's important, and how you can protect yourself as a runner.

Relative Energy Deficiency
weight lifting, Fitness, Softball
Ben Wobker
Softball Injuries

Softball is a popular and engaging sport enjoyed by millions of people worldwide. While it provides excellent physical exercise and fosters teamwork, like any sport, it comes with its risks of injuries. Understanding the most common injuries in softball and how to prevent and treat them can help players stay safe and enjoy the game longer. In this blog, we’ll explore the top injuries suffered by softball players and provide tips on prevention and recovery.

Softball Injuries
Baseball, Physical Therapy, shoulder Pain
Terry Phillips, PT, DPT
Strength Training for Golfers

While the game of golf has been around for several centuries, it hasn’t been til recently that the concept of a golfer training their bodies to help them with their sport has become more common. Since Tiger Woods took the game by storm almost 30 years ago, with his long drives and overall ability to dominate his competition, the world of golf fitness has also seen somewhat of an explosion. Now, golfers at almost all levels recognize that while working on their swing, chipping, and putting is important, it’s almost equally as important to put work into their bodies as well to ensure they can meet the demands of what today’s game asks of them. However, to the everyday golfer, there can still be a lot of uncertainty as to what training for the sport of golf looks like. This article aims to clarify that uncertainty and provide direction on how to dial in their gym sessions to help them on the course further.


Strength Training for Golfers
Baseball, Physical Therapy, shoulder Pain
Terry Phillips, PT, DPT
Weighted Ball Training

Integrating weighted balls into a pitching routine can be an effective way to improve arm strength, velocity, and overall pitching performance. Here's a general guideline on how to incorporate weighted balls into your routine:

  1. Consult with a professional: Before incorporating weighted balls into your routine, it's essential to consult with a pitching coach or a sports medicine professional who can assess your current abilities and provide guidance on the appropriate weight and progression for your specific needs.

  2. Start with a warm-up: Begin your pitching routine with a thorough warm-up to prepare your muscles and joints for the increased stress of throwing weighted balls. Perform dynamic stretches, light cardio exercises, and arm-specific warm-up exercises to increase blood flow and flexibility.

  3. Progress gradually: Begin with lighter weighted balls and gradually increase the weight over time. It's important not to start with weights that are too heavy, as this can lead to injury. A recommended progression might be to start with balls around 4-6 ounces and gradually increase to 8-10 ounces.

  4. Focus on proper mechanics: Throughout your pitching routine, maintain proper pitching mechanics. The added weight of the balls may change the feel and timing of your delivery, so it's crucial to concentrate on maintaining a smooth and efficient motion. Work with a coach or use video analysis to ensure your mechanics are not compromised.

  5. Incorporate specific drills: Use a variety of pitching drills that specifically target different aspects of your mechanics and arm strength. For example, you can incorporate long-toss drills with weighted balls to improve arm strength and distance, or use weighted balls during bullpen sessions to work on pitch command and velocity. However, ensure that you don't exclusively rely on weighted balls and include regular pitching with standard baseballs as well.

  6. Pay attention to recovery: Pitching with weighted balls places increased stress on your arm and shoulder. Allow adequate time for recovery between sessions to avoid overuse injuries. Incorporate proper rest, stretching, and strengthening exercises for the shoulder and arm into your routine. Listen to your body, and if you experience any pain or discomfort, consult a professional.

  7. Monitor progress: Track your progress over time by measuring factors like velocity, accuracy, and overall pitching performance. Keep a record of your pitching sessions and note any changes or improvements you observe. This feedback will help you make adjustments to your routine as needed.

Remember, integrating weighted balls into your pitching routine should be done carefully and progressively to minimize the risk of injury. Consulting with a professional and maintaining proper technique are crucial for safe and effective implementation.


Weighted Ball Training
Physical Therapy, Baseball, Pitching
Joe Midgett
Early Sports Specialization

Early Sport Specialization (ESS)

Before I explain why, lets briefly get on the same page with a definition for Early Sport Specialization (ESS). Typically ESS refers to year-round (for at least 8 months) intensive training or competition in an organized sport by young athletes (<12 years of age) while excluding all other sports.

Injury Risk

One of the most studied problems with early specialization is increased injury risk compared to peers. The biggest factor contributing to this increased risk was participation in any individual sport for greater than 8 months of the year3. This is especially true in baseball pitchers where pitching for more than 8 months per year was correlated with a 500% increase in risk for Tommy John surgery. (I discuss this and other risk factors for UCL injury in my blog “Minimizing the Risk for UCL Injuries in Throwers” *hyperlink). Across all sports there is an increased injury risk of 1.81 times in highly specialized athletes compared to their multi-sport peers5.



Early Sports Specialization

ergonomics

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SpikeBall

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SpikeBall


Summer is here, which means change is upon us. Whether you spend this time of year gardening, spring cleaning, or taking in the sunshine doing yard work, these kinds of activities require a lot of lifting which could cause a low back strain. I recently moved and I could not help but notice my back feeling sore the next week or so. I was humbly reminded that I am no longer in my early twenties– gone are the days of lifting and carrying with pure strength and little care for form. I quickly learned that if I want to continue being helpful for future moving days, I have to maximize proper movement strategies to minimize all those aches and pains. As your local physical therapist, I wanted to highlight good lifting mechanics and provide some helpful tips that will limit your chance of injury for your next moving day.

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Moving Day

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Moving Day


Summer is here, which means change is upon us. Whether you spend this time of year gardening, spring cleaning, or taking in the sunshine doing yard work, these kinds of activities require a lot of lifting which could cause a low back strain. I recently moved and I could not help but notice my back feeling sore the next week or so. I was humbly reminded that I am no longer in my early twenties– gone are the days of lifting and carrying with pure strength and little care for form. I quickly learned that if I want to continue being helpful for future moving days, I have to maximize proper movement strategies to minimize all those aches and pains. As your local physical therapist, I wanted to highlight good lifting mechanics and provide some helpful tips that will limit your chance of injury for your next moving day.

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Work From Home

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Work From Home

What kind of office chair should I get?

With work from home here to stay, patients are asking this question more than ever. The kitchen chair or couch has lost it’s novelty long ago, and your neck and back are telling you it is time. Looking at how patients are sitting in chairs throughout my career, I have noticed common pitfalls in office chair buying. In this blog I’ll share three things that are often overlooked when shopping for a chair.

  1. The seat pan: This is the length of the seat from back to front. If this is too long, the patient ends up perching on the edge of the chair to avoid the back of the knees getting compressed. To test if it is too long, see if you can fit 4 fingers between the chair and the back of your knee. If there isn’t much room for your fingers, it is too long. To avoid this problem, you can look for a chair with adjustable seat depth.

  2. Adjustable lumbar support: Very often, the curve in the chair does not line up with the inward curve of the lower back. Well positioned lumbar support is important to adequately support the spine when you are sitting. There are different mechanisms for this, such as the backrest sliding up and down.

  3. Try out your chair in person before you buy. It is possible that your thighs are long enough and your back is curved just right so that you only need basic adjustability. But most of us don’t match up that well, so looking for these extra features could save you the headache and pain in the butt, literally. For more tips on seating, computer and desk ergonomics, visit your Lake Washington Physical Therapy clinic! Or, come by and see what office chairs we landed on at our new location in West Seattle. #Ducky’s #local business


Laura Bouma, PT, DPT, OCS, CMPT



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Working From Home

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Working From Home

Due to the COVID-19 pandemic, millions of people are now working from home and needing to get used to a “home office” instead of their normal “in-office” work space. We are so thankful that this is an option for so many people and want to make sure that the home office can be set-up to offer optimal work conditions. Poor ergonomics can make for a miserable work experience and can lead to/exacerbate neck and back pain among other musculoskeletal problems.

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Babies & Ergonomics

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Best (ergonomic) Ways to Hold and Carry a Baby

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In October we welcomed a new team member to our crew, baby Griffin! Having a baby around means a lot of holding and carrying a squirmy ~15 pound active little boy (and other heavy baby gear). While it’s not always possible to think about ergonomics, we thought it’d be helpful to share a few tips regarding this topic to try and protect any new parent’s shoulders, back and hips!

• Each time you carry your baby try to switch sides. This will protect one hip and arm from constantly carrying the load.

• Same goes for loading/unloading the car seat. If the car seat is in the middle seat of the car, try to alternate which side of the car you load and unload from. Also, try to load/unload in two steps instead of trying to maneuver the car seat in and out in one difficult motion.

• When picking up your baby from the floor, bend your knees and lift with your legs instead of from your back. Bring your baby in close to you instead of extending your arms out. This will protect your shoulders and upper back.

• Try to resist the urge to hike your hip and rest your baby on your side – or at least try and limit the amount of time you’re in this position. Over time, this position can lead to malalignment of your pelvis, hips, and back.

• Consider “wearing” your baby in a carrier. There are a lot of great online and in-person resources to learn the best (and safest) techniques.

• If possible, carry the diaper bag “messenger style” with the strap across your body instead of over one shoulder. Better yet, use a backpack diaper bag.

Lastly, let your physical therapist know if you are having trouble with any of these tasks. We can help you figure out the best mechanics for your body.