When you want to do something better, you have to practice, right? So to shoot the better free throw, you go to the gym and shoot 500 of them. To throw a better curve ball, you make 100 throws. But what if this isn’t the best way to get better? There is some evidence out there that we actually learn to perform physical tasks better if we vary our practice. It turns out that doing the exact same thing over and over results in our brains not processing the mechanics of a task very deeply. If, on the other hand, we engage in variable practice, in which the task is performed with other related tasks, our brain processes at a much deeper level.  Read it here:

http://uscnews.usc.edu/science_technology/mixed_practice_makes_perfect.html

An interesting  article about self diagnosing based on information from the Internet.  http://sportsmedupdates.blogspot.com/2010/07/most-internet-based-sports-medicine.html – basically, as with most things, do not depend on the internet to always give you accurate information regarding sports injuries. There is something to be said for consulting with a professional. The internet can be a very useful tool, but you get what you pay for.

I came across this article  recently. This is a great concept which is growing around the country. If you want to promote community wellness and combat chronic issues, while also saving some healthcare dollars this approach appears to have some potential. I think more communities, doctors, gyms, rehab clinics, and hospitals need to put their heads together and work toward solving some health issues – a grass roots effort, if you will.

Lifting weights – heavy weights to build bulk and light weights to tone – that’s the conventional wisdom. Google “lifting weights bulk tone” and you will find hundreds of entries about the toning benefits of a low weight, high rep program. I’ve got a better idea – how about heavy weights and low reps for everyone? Turns out, that if you want to bulk up, you also need to eat more – much more than the typical recommended daily calories for an adult. There are studies which have shown that more weight and body fat is lost with a program in which people lift heavier weights for fewer reps than one which emphasizes light weights and high reps. Just something to think about the next time you’re running through your routine.

It seems like we are constantly bombarded with information regarding the need to be physically fit as we age. There are many reasons, from our overall health to the huge financial burden of a population of out-of-shape baby boomers. This article   has some great stats and facts regarding the aging process and where we are headed. Then, there’s another demographic that is beginning to show some interest in better fitness – look at my next blog about that one.

Chronic Traumatic Encephalopathy or CTE is a condition which results from repeated head trauma. It has recently been in the news associated with the deaths some former NFL football players. This article from the New York Times discusses CTE in an individual who never played in the NFL. He did however incur multiple head injuries on the amateur level. I think a lot more study needs to be done regarding this issue – and that careful attention needs paid to head injuries at the high school level.

As a physical therapist I frequently stress the importance of good body mechanics.  Attention to how we use our bodies can be critical to avoiding a back injury.  Did you ever think about body mechanics when training?  We need to be conscious of body position and technique when performing exercises, but what about your body mechanics when loading and unloading weights, or when picking up dumbbells?  It doesn’t make much sense to use perfect mechanics for a dead lift, only to bend over at the waist in order to put plates on the bar.  There is an interesting article about this here

It’s time for the “end of the summer, start of the season, let’s not get shin splints” blog.

OK – shin splints, now also known as Tibial Stress Syndrome are a family of conditions which cause pain in, well, the shins. Probably the most common are the medial (inside of the shin) variety. Common causes include overtraining, over pronation, and inappropriate footwear.

Example – a 17 year old soccer player pretty much does nothing all summer. Then, two weeks before practice he says, “uh oh, I need to get in shape,” and starts running. He’s still wearing his sneakers from last winter, and he is running on the street.

Three days later, he’s limping around with shin pain. Then there’s the athlete who works hard all summer, is in great shape, goes to practice in August, and promptly gets shin splints. Sometimes, they come on, in spite of all efforts to the contrary.

So, what to do:

1. Avoid overtraining – too much too fast will get you every time.
2. Cross Train – too much of one thing is never good.
3. Wear good shoes – lots of support.
4. Wear the correct shoes – basketball shoes are for basketball, not for running.
5. Run on level, compliant surfaces.
6. If you are an overpronator, talk to your doctor or trainer – orthotics may help.

If you get shin splints, you need to ice and rest. When you return to activity, take it easy, and follow the above suggestions.

A while ago, I blogged about the benefits of the push up. I’ve got another exercise for you – the burpee and its many iterations.

Some of you may remember this as a “squat thrust,” but “burpee” is a lot more fun to say. When I was in school, my gym teacher (remember when we were required to take gym?) would use the squat thrust as a disciplinary tool. Not fun.

The burpee is a bodyweight exercise which works upper and lower body. You do it like this:

1. Start in a standing position.
2. Squat
3. Place your hands on the ground in front of you while simultaneously kicking your legs
4. out in back of you.
5. Return to the squat position.
6. Return to standing.

Anyway, there are lots of variations, like the ultimate burpee, super burpee, death burpee, etc. For some variation, try adding a push up in when you are on the ground. Or when you return to standing, try jumping as high as you can.

Whatever you do, as always, consult your doctor prior to starting any exercise program.
 

Recently, I wrote about the benefits of strong hips to decrease the incidence of knee and ankle problems. How about some simple, body weight exercises which can be done to strengthen the hips?

1. Squats – single or double leg squats are great for overall hip strengthening. Single leg squats are especially good at targeting an important hip stabilizer, the gluteus medius.
2. Lunges – can be done in place or in a walk. Can also be done to the side and on a diagonal.
3. Bulgarian Split Squats – get in a lunge position with your back foot elevated. Drop the back knee, making sure not to let the front knee go past your toes.
4. Glute-Ham Raise – do on a glute-ham bench or with a partner holding your ankles.
5. Dead Lift – performed both single leg and double leg.

There are more, but these are some of my favorites. Remember, you should always talk to your doctor prior to starting a new program. Also, these exercises need to be done properly – bad technique can lead to injury – do some research or consult a professional!