Featured sports along with common injuries and how to prevent them

Work vs. Posture for Rock Climbers


Do you ever look outside in the middle of a work day, admire the beautiful warm weather, and wish that you could leave to go climb? We do, too. The bad news is that your job could be affecting more than just your climbing schedule. Many American jobs are computer-based and take a huge toll [...]

Work vs. Posture for Rock Climbers2021-01-25T16:21:58-06:00

5 Tips to reach your fitness goals without injury


If you are already injured, then you should see a sports chiropractor, physical therapist, or an orthopedic doctor. And even if you aren't injured you should still see a personal trainer or fitness expert to learn the proper exercises in order to avoid injury. Find a gym where you can start at your current capabilities [...]

5 Tips to reach your fitness goals without injury2019-01-09T17:31:23-06:00

IT Band Syndrome


What is IT Band Syndrome? The iliotibial band, or more commonly known as the IT band, starts at the outside of the pelvis near the hip and runs on the outside of the thigh down to just below the knee.  When it gets irritated through dancing, running, and jumping it can appear as lateral (on the outside) knee pain and sometimes as hip pain.  This irritation is called iliotibial band syndrome or ITBS.  This is an overuse injury and is more common in high intensity dance techniques that do not require turning out. IT Band Syndrome Exercises and Advice Focus on strengthening the gluteal muscles with clam shell and glute bridgesUse ice to help with the painFoam roll your tensor fasciae latae, IT band, quads, and hamstringsApply kinesiology tape to the knee and lateral leg during exercise to support the muscles and soft tissue and prevent from moving improperlyMuscle work to the IT band and surrounding muscles can reduce pain and prevent future problems Rest Modify activity to avoid what causes pain Treatment Options fro IT Band Syndrome Adjustments to the pelvis, hips, and anklesStrength training to ankles, glutes, hips, and coreAssisted stretchingDeep muscle work like Active Release, Myofascial Release, Post Isometric RelaxationInterferential Electrical StimulationDance Technique Analysis Take Home Tips Treat early to avoiding a more serious injuryIce all new injuriesStretch and foam roll regularlyIf it has not fixed itself or continues to return after rest, time to see a specialist

IT Band Syndrome2019-10-25T14:23:40-06:00

Achilles Tendonits


Achilles Tendonitis The achilles tendon is located at the back of your ankle and attaches your calf muscle to your heel bone. The calf consists of two muscles called the gastrocnemius and soleus muscles are the primary muscle of pointing the foot. Achilles tendonitis describes when that band of tissue gets inflamed and irritated from [...]

Achilles Tendonits2018-11-13T09:27:21-06:00

Dance Physiotherapy in St Louis


  Thank you St. Louis Adolescent Female Sports Medicine Initiative for allowing for to demonstrate my expertise on dance physiotherapy and dance medicine injury prevention here in St. Louis.

Dance Physiotherapy in St Louis2018-10-17T19:51:50-06:00

Dance Injuries- Taking time off


Will Taking Time Off Fix Me? Well, maybe. It all depends on your injury. If you are sore from training very hard, time off will make you feel like new. If you had a minor incident, time off with some ice will also do you some good.  You may have "tweaked" your back when you [...]

Dance Injuries- Taking time off2018-03-05T10:32:56-06:00

The Truth About Sciatica


Is that pain down your leg sciatica or something else?   What is Sciatica? Sciatica is a medical condition characterized by pain going down the leg from the lower back. This pain may go down the back of the leg. Generally, symptoms are one sided and are worse with sitting or long walks. Sciatica can also come [...]

The Truth About Sciatica2018-10-17T14:53:29-06:00

Tips for Post Race Soreness


7 Tips for Post Race Soreness Training well is a great way to avoid injury and limit soreness after a race. If you are sore after your race, that can still be normal because the excitement from the race can make us push ourselves even harder. Here are a few tips for you. Hydrate after [...]

Tips for Post Race Soreness2016-11-02T11:13:28-06:00

Plantar Fasciitis


6 Facts you need to know about plantar fasciitis Not all foot pain is plantar fasciitis. The plantar fascia is soft tissue that covers the arch of your foot. It is often worse towards the heel and in the morning. It is important to stretch your calf muscles The plantar fascia attached at the same [...]

Plantar Fasciitis2016-11-02T10:35:21-06:00

Shin Splints


Shin Splints Shin Splints is when muscles, tendons and bone tissue become overworked. It can often happen when you increase your frequency or intensity of your workouts. Common factors that can contribute to shin splints can be from over-pronation (excessive inward rolling of your foot), worn shoes, inadequate stretching or excessive stress placed on one [...]

Shin Splints2016-11-02T10:42:16-06:00
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