12Nov, 2018

Achilles Tendonits

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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 excessive use. The pain is located at the back of the heel and it will feel better after a good warm-up and worse with jumping, relevés, and pointe work. Achilles Tendonitis Exercises Door frame calf […]
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5Mar, 2018

Dance Injuries- Taking time off

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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 twisted just right, lifted your partner in a weird way, or rolled your ankle a little when you landed, ice and rest will help. However, if you have an overuse injury, it is likely from […]
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12Apr, 2017

The Truth About Sciatica

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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 with weakness and numbness of the leg and foot. Learn more here. What Causes Sciatica? Muscles– A muscle spasm called Piriformis Syndrome: The sciatic nerve runs in front of, behind, or through the piriformis muscle. […]
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2Nov, 2016

Tips for Post Race Soreness

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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 the race Eat something soon after your run Stretch on your own or utilize the health care professionals at the race to stretch you Ice any sore areas Take a warm epsom salt bath Go […]
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2Nov, 2016

Plantar Fasciitis

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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 place of the Achilles tendon. This is why it is so important to stretch and massage your calf muscles Warmer months are often worse because of the shoes we wear. While there is no such […]
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2Nov, 2016

Shin Splints

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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 leg or one hip. Quick Tips Stretch your calves! Rest (Or do low impact exercise such as bicycling or swimming) Ice before and/or after your run to reduce inflammation Kinesiology tape your shins before you […]
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2Nov, 2016

Cold vs. Heat

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The question we get a lot in our office when should I use ice and when should I use heat? Cold Therapy What is does: Cold therapy slows down the blood flow to an injury, which reduces swelling, inflammation and pain When to use it: Ice should be used right after an injury or after activity that aggravates a chronic condition Ice is good for migraine headaches, bumps, strains/sprains that may occur with sports, slips falls or lifting When in doubt use ICE!! Safety Tips Treatment should not last more […]
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2Nov, 2016

Is it time for new running shoes?

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  Time for new shoes or time for better running form? Common shoe wear patterns and the problems associated with them When you run, the part of your shoe that hits the ground first will wear down faster causing a pattern. By analyzing the bottom of your running shoes after you have really worn them in, you can see if you have a faulty gait pattern that can possibly cause injuries. Here is a list of common wear patterns and the proper fixes for them. 1. Wear on the inside […]
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2Nov, 2016

Tips for Injury Prevention

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Here are some quick tips on how to stay motivated while working out! Getting injured is the easiest way to lose motivation. Prevent injuries with these easy tips. Get enough sleep Eat well Drink enough water Warm up and cool down Don’t skip the short runs Don’t run on rest days, but cross training is okay Have an expert check your form Wear the right shoes (and not too old of shoes) Have a doctor take a look at the first sign of injury
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