The Four S’s of Sports Performance: Strength, Stability, Speed, and Skill

A complete training program includes the following elements of sports performance: strength stability speed and skill. Sports performance is based on an athlete’s technical skills and physical capabilities. Elite athletes want to push their bodies to become faster and stronger. You can hone technical abilities and optimize fitness with targeted conditioning and training.

Strength

The adage “use it or lose it” applies to muscular strength. Muscle mass naturally decreases over time, so athletes must consistently work on all major muscle groups throughout the week. Plus, strength training does more than bulk you up. It is also important for building stronger bones, managing weight, and decreasing the risk of injury.

Stability

Stability refers to the body’s ability to rebound from a disturbance in equilibrium. In the most basic sense, it’s about shifting your center of gravity. For example, you can reposition your center of gravity when knocked off balance. In sports training, a lot of emphasis is put on core stability. While core stability is crucial, athletes also need joint stability, balance, and posture.

Speed

Going fast requires many body systems working together. First, your sensory system perceives and processes the environment. Then, fast twitch muscles give a sudden burst of energy to accelerate. However, maintaining maximum speed results in the build-up of lactic acid. So, speed endurance training is important in order for an athlete to be able to maintain max speed for as long as possible while increasing their lactate threshold.

Skill

Each sport has specific skill sets, such as breath control, flip turns in swimming, or passing and shooting in basketball. Better technique means increased physical efficiency. You can do more with less energy over extended periods as your skills improve. Significantly, proper skill technique also reduces the risk of injury.

FAQ: Which sports need strength, stability, speed, and skill?

Fast-paced athletics need a combination of technical ability and physical fitness. So, improving strength, speed, and skills helps in any sport. Activities that need optimal physical performance include:

Basketball
Football
Soccer
Track and field
Swimming
Skating and hockey
Martial arts
Cycling

Sports Performance: Strength, Stability, Speed, and Skill

Successful elite athletes train these components of sports performance: strength, stability, speed, and skill. The first step is identifying your current level in each area and developing a growth plan. Next, we’ll work with you through our Elite Athlete Performance Plan to identify specific goals and design an individual training program. Schedule a consultation online today.

Six Situations Treated with Women’s Health Physical Therapy

It goes without saying that female bodies are different from males. Women have unique bone structures, hormones, and bodily stressors. So, it takes a specifically trained professional in women’s health physical therapy to evaluate and understand how female physiology impacts overall wellness. For example, a physical therapist (PT) can teach you how to strengthen pelvic floor muscles and eliminate vaginal pain. Likewise, physical therapy can treat incontinence, prolapse, pelvic pain, diastasis recti, and more.

1. Urinary Incontinence

Urinary incontinence (UI) can impact women of all ages, from teens to post-menopausal women. For example, high-impact sports, such as gymnastics and track, often lead to urinary incontinence in adolescent female athletes. UI also occurs later in life. For example, many women experience urinary leakage following childbirth and after menopause. Fortunately, you can counteract UI with pelvic floor physical therapy.

2. Organ Prolapse

The pelvic floor muscles support pelvic organs such as the bladder and uterus. If these muscles become weak, or there is laxity in the supporting structures, the organs can drop down, bulge, or prolapse into the vagina. Fortunately, prolapse is very treatable. A PT can teach you exercises to strengthen the pelvic floor. Early treatment can prevent invasive surgery down the road.

3. Pelvic and Vaginal Pain

Women can have many different types of pelvic pain. Some discomfort is associated with menstruation, infections, or pregnancy. However, other causes are musculoskeletal. For example, vaginal muscle spasms can lead to painful penetration. Pelvic floor physical therapy offers individualized treatment plans designed to eliminate pelvic pain.

4. Diastasis Recti Abdominis

Many women experience stretching of the abdominal muscles during pregnancy. This stretching may lead to what is called diastasis recti abdominis: the separation of the external abdominal (stomach) muscles. This is because the connective tissue between them stretches as the left and right sides separate. Fortunately, strengthening and stabilizing your core muscles before, during, and after pregnancy can help!

5. Lower Back Pain

Pregnancy puts a lot of strain on the lower back. Before childbirth, the hormone relaxin softens the joints and ligaments. However, additional weight can aggravate the joints. For example, sacroiliac (SI) joint dysfunction causes pain in the lower back and buttocks. Physical therapy treatment can help strengthen the surrounding muscles and support the SI joint.

6. Postpartum Scar Restrictions

Cesarean and vaginal deliveries can leave behind scars. Following a c-section, some people experience discomfort along the scar tissue. Likewise, many women have tenderness from scar tissue left by episiotomies or natural tears. Therapy for postpartum scars involves soft tissue massage, scar mobilization, stretching, and strengthening of the surrounding muscles.

FAQ: What does a women’s health physical therapist do?

Women’s health PTs use evidence-based treatment for musculoskeletal disorders affecting women. They can help you eliminate pain and return to your everyday quality of life. For example, pelvic floor physical therapy improves the stability of the pelvis. Treatment usually involves muscle exercises, massage, and patient education.

Getting Treatment

Women’s health physical therapy is a first-line treatment for these conditions and is far less invasive than surgery. Our women’s health expert, Dr. Rachel Feldman, has extensive experience treating female-specific dysfunctions. Don’t live with pain and discomfort. Schedule an appointment online today.

How to Start Running: A PT’s Guide for Beginners

Running is an excellent exercise for maintaining health and wellbeing. Whether you have marathon ambitions or want to improve your health, knowing how to start running gets you on the right foot. Keep in mind that every runner is unique. We all have our own goals, skills, and fitness levels. So, be kind to yourself when just starting — don’t hold yourself to someone else’s standards.

FAQ: How do I start running if I’m a new runner?

Consistency and planning are critical for new runners. When you decide to start, create a training plan you can stick with. Bear in mind that your body needs time to adjust to any new activity. So, build planned rest days into your schedule. Many people benefit from using a walk/run program that eases them into running. There are many pre-designed programs and apps that can help you start running. If you have any cardiac history, check with your primary care doctor and/or cardiologist to make sure that running is a safe exercise for you.

Training Frequency and Intensity

When creating a personalized running regimen, consider the frequency and intensity that feels right for your fitness level. Frequency is how often you exercise, and intensity is how hard you run. For example, beginners may benefit from a walk/run program that can also incorporate jogging into their training program. In addition, it’s vital to build cross-training into your schedule. For example, you can always work on strength training and conditioning on days you’re not running.

Injury Prevention

New runners unfortunately tend to get injured more easily, and we see a lot of preventable running injuries in the clinic. So, injury prevention is crucial to a successful running career. One straightforward injury prevention technique is to start slow. Increase your weekly distance slowly because pushing yourself too hard could quickly end your running journey. Likewise, listen to your body. If aches and pains hinder progress, it’s okay to return to your previous mileage. In addition, repetition can lead to injury, so strive for variety in your training. For example, change up your daily distance or run on various surfaces. Make sure that you include another form of exercise in your weekly exercise regimens, such as yoga, biking, swimming, or strength training. Running is a great exercise, but only using running as exercise can increase your risk of injury.

Importance of Individualization

No two runners are the same. What works for one person may not work for you. If you decide to use a pre-designed running program, you can modify the plan to fit your needs. If you’re wondering how to start running, we suggest creating an individualized program tailored to your specific goals and needs.

The COR Running Program offers a personalized consultation with a physical therapist to put you on the path to success. Our unique biomechanical analysis process gives invaluable insight into your gait and cadence. Running is a fun way to exercise and stay healthy. So, we’d love to help you get started on your running journey. Schedule a consultation online today.

The Dangers of Overtraining are Real

Dedicated athletes train hard and push their limits. But there’s a fine line between a strenuous training load and an overreaching one. So, it’s important to understand the symptoms and dangers of overtraining syndrome. Amature and elite athletes alike run the risk of health complications and injury from overtraining. In addition, if you don’t get enough rest and recovery, you can see a decline in performance.

What is Overtraining Syndrome?

Essentially, overtraining syndrome is your body’s response to excessive physical activity without proper rest and recovery. As a result, a combination of neurological, hormonal, and biological factors leads to fatigue and lower sports performance. The loss of performance could last for several weeks or months.

Symptoms of Overtraining

The main symptom of overtraining syndrome is performance loss. Athletes may notice a decrease in strength and conditioning despite increasing their training regimen. Other symptoms include:

Fatigue
Disrupted sleep
Mood swings
Behavior changes
Decreased urination
Increased infection risk

Overtraining Factors

Numerous factors can trigger overtraining, and no single element is the sole cause. For example, we know that athletes who neglect their nutrition, sleep, and recovery are at risk for overtraining syndrome. In addition, there is a long list of behavioral, external, and internal factors, but experts lack a clear understanding of the root cause.

Behavioral Factors

Poor nutrition
Bad sleeping habits
Inadequate rest and recovery
Prolonged or monotonous exercise
Increased training load

External Factors

Life stressors
High Altitude
Distrusted sleep
Too many competitions
Heat-related injury

Internal Factors

Previous illness
Overworked muscles
Low muscle glycogen
Reduced glutamine
Increased oxidative stress
Hormonal changes
Decreased serotonin levels
Low sympathetic nervous activation

FAQ: When should I rest from sports training?

Sometimes athletes can push themselves too hard. Depending on your level of training, take a rest day every three to five days. Or more frequently if you’re starting. Likewise, it’s vital to rest at least 6 hours between workouts and limit each bout to under 2 hours. You should also rest from exercise following illness or injury, after heat stroke, and during stressful life events.

Avoiding the Dangers of Overtraining

They say prevention is the best medicine. Athletes who maintain balanced nutrition, rest, and exercise will likely prevent complications from overtraining. For example, an experienced runner knows to taper before a marathon. Essential prevention tips are:

Adjust volume and intensity
Eat enough calories
Drink enough water
Get enough sleep
Rest and recover

These tips represent a holistic approach to their overall health, including balanced nutrition, sleep, and recovery. With proper guidance and direction, you can avoid the dangers of overtraining.

At Churchill Orthopedic Rehabilitation, we work with athletes to develop goal-driven plans that achieve optimal results. Schedule a free consultation today.

Experiencing Pelvic Pain? Try Pelvic Floor Physical Therapy

Despite all the tests and scans, many women can’t pinpoint the cause of their pelvic pain. Sometimes it’s misdiagnosed as various gynecological conditions or dismissed as “unexplained pain.” Problems with the pelvic floor muscles, called myofascial pelvic pain, are associated with around 20% of chronic pelvic pain and more than 75% of bladder pain syndrome. Unfortunately, this cause often goes unidentified. Gynecologists often focus on organs, not muscles when diagnosing pelvic issues. Physical therapists can help address the underlying problems using pelvic floor physical therapy.

What is the pelvic floor?

The pelvic floor is a set of muscles that run from the pubic bone to the tailbone. This “hammock” supports the bladder, bowel, rectum, and uterus. These muscles are essential to elimination control and sexual functioning.

What is Pelvic Floor Physical Therapy?

Throughout the lifespan, women can experience pelvic floor dysfunction in the form of symptoms such as urgency, frequency, leaking/incontinence, sexual symptoms such as pain with sex, thinning of vaginal tissue during and post menopause, and bowel symptoms such as constipation, urgency, rectal pain, and incontinence. The musculoskeletal components of these dysfunctions can be addressed by a pelvic health PT specialist.

If you are experiencing pelvic pain, a specially trained PT can design individualized treatment for myofascial pelvic pain. The therapy involves internal and external manipulation of the pelvic floor muscle. While some women may find these methods awkward, a well-trained PT creates a trusting rapport and relaxing atmosphere to help clients feel at ease.

What to Expect

The first step is learning about the client’s history. The PT and client will have a conversation about medical issues, medications, and sexual/gynecological history. Next, the PT will do an orthopedic evaluation to look at the lumbar, hips, gait, and posture to look for joint issues that could impact the pelvic muscles. An internal pelvic exam can also help determine the best course of action. However, PTs are always sensitive to individual needs and won’t start internal techniques until the client is ready. Each treatment plan is designed to meet the client’s specific goals, such as reconditioning the muscles, improving sexual function, and alleviating pain. Treatments may include:

Manual internal and external manipulation
Exercises for conditioning, stretching, and relaxation
Biofeedback for muscle strengthening
Education in self-management
Ice, heat, or electrical stimulation

When to Ask for Help

Chronic pelvic pain is when discomfort below the navel and between the hips persists for six months or longer. The pain may be severe or dull, steady or intermittent. Women may experience sharp cramps or deep pressure. Other times, women have pain during intercourse, while using the toilet, or after sitting or standing for a long time. It may be challenging to know when to seek medical attention. Contact your doctor if the pain lasts six months or longer, disrupts daily life or seems to be getting worse. A medical professional can help diagnose the problem and work with the patient to develop treatments, including medications and pelvic floor physical therapy.

Pelvic Floor Physical Therapy at COR

At Churchill Orthopedic Rehabilitation, we care strongly about women’s health conditions. Our doctorate-level female PTs are here to help with issues such as diastasis recti, urinary incontinence and urgency, pregnancy, post-partum, c-section scar restrictions, and painful penetration. If you are suffering from chronic pelvic floor pain or any other women’s health condition, schedule an appointment online today.

Understanding Commercial Insurance-Part 2

In the last blog, we talked about the major types of commercial insurance (Please see the previous blog). In this edition, I’d like to explain the differences one would encounter in physical therapy provided by an ‘out-of-network facility’ (OON) compared to the services one would receive in an ‘in-network facility’ (IN).

(more…)

Category: Uncategorized