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.
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.
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.
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:
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.
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.
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.
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.
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.
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.
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.
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.
Chances are that you have heard the term Little League elbow. Most have encountered
it in the media, during youth playing days, or from their own children. As a medical
provider specializing in youth throwing and overhead athletes (baseball, softball, tennis,
etc.), I’d like to provide some clarity around something that is commonplace yet poorly
understood. This article answers the questions: What is Little League elbow? What
causes it? How do you treat it? How is it prevented?
What is Patellofemoral Pain Syndrome?
Patellofemoral pain syndrome (PFPS), also known as “runner’s knee”, is a broad term that describes pain in the front of the knee and around the kneecap. It’s one of the most common overuse injuries of the knee. Although it’s more common in individuals that participate in sports with lots of running or jumping, it can occur in nonathletes as well.
There are a number of body changes that mothers experience during and after their pregnancies that can cause unique challenges and that often get overlooked in prenatal and post-partum care. These challenges involve increasingly new spine stresses, adaptations, and difficulties maintaining a “neutral spine”.
A neutral spine is the ability to maintain the natural curves of the spine that allow for shock absorption when we stand and walk and allow for our center of mass to be maintained at our belly button region. Women are often challenged through their pregnancies to maintain neutral spine postures due to the fast changing size of the babies and the increased distribution of weight in their mid section.
As we approach early March, it may seem difficult to believe, but baseball and softball season is rapidly approaching. Before you know it, the local diamonds will be full of kids, teens, and so on, playing the game they love. With the excitement of the beginning of the season looming, a common question that may come up for parents is “How can I get my child ready for this upcoming season?” This can be a particularly difficult thing to navigate for parents and children alike as there are many opinions they can get from coaches, teammates, doctors, and so on. The goal of this article is to provide a clear set of principles that parents and coaches can use to guide their child’s preparation for this upcoming spring.
The early signs of Plantar Fasciitis include:
Pain or burning sensation in the heel or the bottom of the foot, especially in the morning or after sitting for a long time.
Stiffness in the foot, especially in the heel area.
Tenderness in the heel or arch area when touched.
Swelling or redness in the heel area.
Pain that worsens after standing, walking or running for long periods of time.
Last Thursday night, Seattle’s beloved wide receiver Tyler Lockett suffered a finger fracture
injury during a game against the San Francisco 49ers. The injury occurred when Lockett
attempted to catch a pass and his finger was accidentally stepped on by a 49ers player. Finger
fractures can be painful and can affect a person’s ability to grasp or hold objects. In Lockett’s
case, the injury could potentially impact his ability to catch and hold the football.
Eight days ago, Chiefs quarterback Patrick Mahomes suffered a high ankle sprain. He has healed well enough to not need a painkilling injection.
Tract Wolfson of CBS reported just before kickoff that Mahomes did not receive an injection prior to the AFC Championship against the Bengals.
In the baseball world, the most common injuries sustained by the throwing arm are well publicized. Rotator cuff and labral tears as well as Tommy John surgery have gotten a lot of focus over the years as major potential risks throwing athletes face as they continue their athletic careers. One of the less commonly discussed injuries which can nevertheless have serious implications is thoracic outlet syndrome. Thoracic outlet syndrome (TOS) is a unique condition which many baseball athletes have experienced at some point in their careers. This article will discuss what thoracic outlet syndrome is, how it can impact a throwing athlete’s career, and what can be done to treat it.
If you are looking for a story filled to the brim with inspiration, look no further. What would it take to motivate you to ride your bike across the United States? For 67-year-old Ray Wittmier, and longtime friend, 68-year-old Gene Woodard, it was a girl named Maya. Ray and Gene are “honorary uncles” to Maya, a 13-year-old who was diagnosed with a Wilms tumor on her kidney at the age of 7.
I first met Ray in early August 2021 about a week after he received a total knee replacement. From the moment I began working with Ray, it became clear that he was fully committed to his rehabilitation. He possessed the mindset and determination for a successful outcome. I could tell by the way he approached his rehab that he had lofty movement goals and I was excited to help him on his journey.
Stress – we have experienced it at some point in our lives. A normal thing to feel, especially while navigating through a global pandemic. Stress can take on many forms. It could be what you feel during your Zoom work meeting, the adrenaline rush you get sprinting to the front door for your food delivery, or what you feel melt away when you’re biking down the Burke-Gilman on a sunny day. The effects of stress can greatly impact our lives. Understanding what stress is and how it can affect our mental state, physiological function, and motor control is our best way to use stress for our benefit.
Knee pain can slow down the best of us but with physical therapy much of the limitations can be improved. Climbing stairs, biking, running, gardening, playing with kids, hiking, and long walks can all be improved with range of motion, balance, and strength. Ask a physical therapist today for more information.
Neck pain and Physical Therapy If you are having neck pain, physical therapy is often recommended. After ruling out serious conditions by your physical therapist or your physician, the real work begins.
Manual therapy: to help with tissue healing and/or restoration of joint mobility.
Exercises: to help strengthen your neck and core to improve neutral postural alignment.
Pain relief: consisting of appropriate modalities such as ice, heat, ultrasound, or electric stimulation.
Patient education: on tips to help reduce stress on your neck in your work and home environment.
When asked about neck pain one of our favorite physiatrists Dr. Gary Chimes, MD stated that, “Neck pain can be one of the most debilitating issues that we see. It can not only effect your physical ability, but also create issues with sleep, mood, concentration, performance, and emotion.”
The best news of all is that insurance covers physical therapy sessions! A physical therapist can work with you and modify your treatment program until your goals are met. Come see a PT today!
As most people learned to punt last year, outdoor recreation was one of the activities that people could do to keep busy while social distancing. There was an explosion in Nordic (cross-country) and backcountry skiing. These often get confused as the same thing but they are very different sports requiring quite different equipment and are different altogether than resort skiing. With resort skiing, injuries tend to be more traumatic such as occurs when crashing at a high speed or misjudging a turn. Resort or inbounds skiing was covered in a past blog so we will turn attention to Nordic and backcountry skiing now. In these disciplines, injuries tend to result from repetitive stress. Pole length, pole grip and pole adjustability are very important with Nordic and backcountry skiing to avoid overuse. It can be helpful to understand the benefit of sport-specific training when one has a good grasp of what each sport requires. This is especially important when starting a new sport as it will help to develop appropriate training habits while learning form and ultimately will optimize performance.
Learning to visualize these scenarios prior to an event may regulate your emotions, have better control of your environment, and honestly, you may end up with a positive outcome with all the repetitions and practice.
Sharpen your skills, and be as detailed as possible. I know that when I used to play basketball I remember being at the free throw line, 4th quarter, my team was down by 5 points in the playoffs. When I got to the line I noticed the fans in the crowd going crazy, cheerleaders stomping on the floor, and teammates at the free throw line sweaty, huffing, and puffing. Both coaches yelling at their players to get them ready after the 2nd free throw attempt. As I stand at that free throw line, I can feel the sweat drip through my jersey, down my arms. I could even see the sweat drip onto the free-throw line. Everything felt slow, I couldn’t hear anything, and it felt like I had tunnel vision. It was just me, the basket, and the ball.
Winter is coming! With another La Nina year in the forecast, the PNW is in for another cold and wet season. For all of you powder dogs out there, this means one thing– SNOW. I’ve been waiting since August for snowboarding season to come along, and the time has finally come. It's time to shred the gnar! I picked up snowboarding a few seasons ago and it has become my latest obsession (possibly even more than spikeball). One of the reasons I’ve learned to love it so much is because it allows me to get outside during the winter. The Seattle area is notorious for its gray, gloomy, and dark winter days, and that plays a huge role with my mood at this time of year. My perspective has changed completely since learning how to get out on the slopes each season. Now I actually get excited for those drizzly days, because that means more freshies up at elevation and all the more epic of runs on the upcoming weekend.
Just starting out on your snowboarding journey? For all you first timers out there, know that you will be spending a lot of time on your butt during the first few times you’re on the mountain. Generally speaking, snowboarding is usually harder to learn, but easier to master; alternatively, skiing is easier to learn but harder to master. However, don’t let this discourage you– the growing pains are worth it once you start completing those S-turns. To start off, you can figure out if you prefer a “goofy” or “regular” stance before even setting foot on the snow. This video by LWPT’s own Katie Hutchins Do You Ride Regular or Goofy? || REI will help you determine which foot will be your lead foot. Understanding which stance you are more comfortable with will play a huge role in your ability to balance and turn. Knowing the basics before going to the mountain will help make a day on your tushy a little easier. You can also watch this video How to Snowboard - the basics of riding for your first day | REI to learn how to navigate the mountain on your first day.
The pelvic floor consists of several layers of muscle contained within the pelvis that are designed to support the abdominal and pelvic organs, allow for proper bowel and bladder voiding, sexual activity, and child birth. Just like any other muscle in the body, we can experience issues from these muscles being too weak, too short, too long, overactive, or underactive. However, pelvic floor muscles can be rehabbed similarly to our other muscles as well. For example, if I strain a muscle in my leg, I’m going to work on getting the injured muscle and the surrounding area stronger, improve muscle length, and activate at the appropriate times. The pelvic floor muscles function in the same way as other muscles in our body, and need similar attention if there is pain or dysfunction.
Mark Bouma, PT takes readers through the areas to watch out for while raking leaves. The fall changes in the PNW is a time of beautiful color but also typically wet and heavy leaves.
Patellofemoral pain is largely a diagnosis of exclusion. There can be many causes of knee pain and it is important for your healthcare provider to properly assess your individual condition. Many individuals have anterior knee pain with prolonged sitting with flexed knees.
There are three common provocative diagnostic tests that are most closely correlated with patellofemoral joint pain:
Squatting
Climbing Stairs
Eccentric Step-Down Test
Research has linked several key factors that may contribute to an individual developing patellofemoral pain. These factors are not present in everybody who has symptoms, but there are often impairments in one or more of these areas found during a physical therapy exam.
The pelvic floor consists of several layers of muscle contained within the pelvis that are designed to support the abdominal and pelvic organs, allow for proper bowel and bladder voiding, sexual activity, and child birth. Just like any other muscle in the body, we can experience issues from these muscles being too weak, too short, too long, overactive, or underactive. However, pelvic floor muscles can be rehabbed similarly to our other muscles as well. For example, if I strain a muscle in my leg, I’m going to work on getting the injured muscle and the surrounding area stronger, improve muscle length, and activate at the appropriate times. The pelvic floor muscles function in the same way as other muscles in our body, and need similar attention if there is pain or dysfunction.
