The Four S’s Of Sports Performance: Strength, Stability, Speed, And Skill

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 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 .

When someone starts sports, they get faster and stronger with practice. However, they eventually reach a plateau and have to do more to see the same gains. That’s why elite athletes use highly specialized programs for strength training and conditioning for peak performance. Practice isn’t enough; they need to focus on technique and target muscle groups to reach peak performance. HOW DO YOU TRAIN LIKE AN ELITE ATHLETE? Training is more than just following an exercise routine. It’s a process that prepares elite athletes to achieve peak performance. Multiple factors go into one person’s training—age, gender, size, shape, past injuries, etc. Therefore, you can’t just copy someone else’s plan and expect the same results. A good training plan is unique and designed to meet each person’s needs. FREQUENCY, VOLUME, AND INTENSITY Consider frequency, volume, and intensity when designing an individualized training plan. First, frequency is how often you’ll train each week. Next, volume represents the amount of work, such as the number of sets and repetitions. Then, intensity is the workout’s difficulty. For example, a higher weight or resistance is more intense than a lower weight. INDIVIDUALITY AND SPECIFICITY Everyone responds differently to training. For example, imagine you see an ad for an online program. However, you don’t see the same gains when you try it. So, was the program a fraud? Maybe, or maybe not. You are not the person in the ad. So, your body responds differently to the regimen. Elite athletes train with specificity and individuality. They adapt exercises to meet their metabolic demands. Likewise, they prepare for a specific activity or goal. For example, a swimmer may focus on the lats and back because these muscle groups are the main driver in the water. STRENGTH TRAINING AND CONDITIONING FOR PEAK PERFORMANCE Strength training and conditioning for peak performance puts a lot of demands on the body. And the results are worth it. Achieving peak sports performance means following an individualized program that targets the specific muscle groups you need. At Churchill Orthopedic Rehabilitation, each Elite Athlete Performance Plan is designed for individual gains. Work with us to achieve your goals. Schedule an appointment online.

Athletes need high levels of aerobic and anaerobic fitness to achieve maximum sports performance. Both types of exercise benefit the body, but they use energy differently. For example, aerobic metabolism uses oxygen to produce ATP energy for the cells and boosts cardiovascular health. On the other hand, anaerobic metabolism is a non-oxidative process that results in lactic acid. As a result, an athlete who uses both types of training achieves greater benefits. HOW DOES AEROBIC CAPACITY AFFECT PERFORMANCE? Peak oxygen uptake, also called maximum oxygen volume (VO2max), is a good indicator of aerobic fitness. An athlete with higher peak oxygen uptake can use oxygen more effectively and generate more ATP energy. Aerobic, oxygen-dependent, metabolism supplies most of the ATP energy used in sustained cardio exercises such as jogging and cycling. Increasing aerobic capacity enhances an athlete’s cardiovascular fitness. Better blood flow brings more oxygen and nutrients to muscles, improving flexibility, endurance, and overall sports performance. HOW DOES ANAEROBIC FITNESS AFFECT PERFORMANCE? Anaerobic exercises include intense physical activity for short bursts such as sprinting, high-intensity interval training (HIIT), and resistance training. When athletes perform these muscular activities, the body uses energy already stored in the muscles. Anaerobic metabolism makes much less ATP and causes lactic acid build-up instead. As a result, anaerobic training improves muscle endurance by increasing tolerance for lactic acid and strengthening fast-twitch muscles. WHAT IS THE RELATIONSHIP BETWEEN AEROBIC AND ANAEROBIC FITNESS? Some sports involve short sprints and sustained movements, such as soccer and basketball. With such activities, the body switches between anaerobic and aerobic metabolism. Research shows that a combination of aerobic and anaerobic training may improve endurance more than one alone. For example, distance runners who also use resistance training tend to have better overall running economy. These two types of metabolism affect each other in mutually beneficial ways. For example, anaerobic exercise can positively impact an athlete’s aerobic capacity. Likewise, aerobic capacity helps muscles recover after anaerobic workouts such as HIIT training. SPORTS PERFORMANCE TRAINING When working with elite athletes, providers are always looking for ways to maximize performance. One way to do that is by maximizing aerobic and anaerobic fitness. An experienced physical therapist can work one-on-one with patients to develop an individualized training plan. Churchill Orthopedic Rehabilitation has the experience and know-how to take sports performance to the next level. To refer a patient, call our office at 201-833-1333.

Runners are prone to acute and chronic injuries due to trauma or repeated strain. Common running-related injuries include issues with the shin, knee cap, and tendons. Novice runners have a significantly higher risk of injuries —about 18 per 1,000 hours of running. In comparison, recreational runners average around eight injuries per 1,000 hours of training. WHAT’S THE BEST WAY TO TREAT RUNNING INJURIES? For effective treatment, every runner needs individualized plans based on their own running patterns and risk factors. First, a physical therapist can use a biomechanical analysis and functional movement assessments to identify contributing factors. Then, the PT can develop personalized programs based on the patient’s results. RISK FACTORS FOR RUNNING-RELATED INJURIES The single most common risk factor is prior injury. Likewise, weekly distance and training frequency also increase the risk of injury. Therefore, reducing the running volume and adding cross-training could lower the chance of harm. COMMON RUNNING-RELATED INJURIES Medial Tibial Stress Syndrome (Shin Splints) Commonly referred to as shin splints, MTSS is common in runners. It is characterized by generalized pain on the inner side of the shin, also called the tibia. Risk factors include inexperience, a low arch, use of orthotics, higher BMI, and increased hip rotation. MTSS can be addressed with stretching, ankle strengthening, and activity modification/rest. Tendinopathy Achilles and patellar tendinopathy are two of the most common injuries among runners. Males and older adults are at a higher risk for developing tendon issues due to overuse. Other risk factors include poor running form, sudden changes in load, strength imbalances between muscle groups, and unequal leg length. Plantar Fasciitis Plantar fasciitis refers to pain in the bottom of the foot, which is typically experienced during the first few steps in the morning. The pain of plantar fasciitis comes from inflammation or degeneration of the fascia (connective tissue) in the foot. Risk factors include a high foot arch, tight Achilles tendon, and excessive pronation (flat foot). Treatments can involve stretching the plantar fascia and Achilles tendons, calf strengthening exercises, and working on mechanics of walking and functional activities like squatting. HOW TO PREVENT RUNNING-RELATED INJURIES Prevention of running-related injuries is not straightforward. There is no one-size-fits-all methodology. A research study published in 2017 indicated limited evidence for generalized prevention strategies. The authors concluded, “Individual treatment should be used in clinical practice.” At Churchill Orthopedic Rehabilitation, we offer a state-of-the-art running analysis program with a biomechanical analysis and functional movement assessments. In addition, Carley Schleien, PT, DPT, our running specialist, can develop individualized prevention and treatment plans based on each patient’s history and risk factors. To refer a patient, call our office at 201-833-1333 .

What a patient does after surgery is almost as crucial as the operation itself. The procedure lasts a few hours, but the rehabilitation takes months. High-quality postoperative physical therapy is crucial for restoring mobility and strength. Therapy only works when done correctly. Improper healing could make the area worse and lead to complications. When referring to post-op PT, providers want to know that their patients are getting the best care possible. WHY IS PHYSICAL THERAPY IMPORTANT AFTER SURGERY? Improper exercises put increased strain on the joint. The healing process slows, and range of motion can diminish over time. Those who don’t engage properly in post-op rehab may see atrophy of supporting muscles and soft tissue. THE IMPORTANCE OF PERSONALIZED SUPPORT Physical therapy improves overall health following an operation. Personalized support means proper healing and faster recovery times. Patients who actively participate in their rehabilitation process have better outcomes than those who don’t. A good PT teaches patients the best recovery methods and helps them maintain wellness over time. Consistency is key. When patients see the same PT every time, their progress is monitored and tracked by a single provider. The therapist and patient get to know each other and develop a therapeutic relationship . Each learns to trust that the other is working hard to contribute to the treatment’s success. Over time, patients will return to their daily lives better than before. EVIDENCE-BASED BEST PRACTICES High caliber PTs integrate the best available evidence, clinical expertise and patient values into post-op care. Clinicians who provide the best care for patients will take the time to find and apply the latest research. Moreover, knowledge and skill are a key aspect of evidence-based practice. Each PT has a unique body of knowledge. A clinician’s education, training, and competency all factor into their quality of care. Taking the patient’s needs and wants into account is an important part of care following surgery. A skilled PT will consider the person’s values, culture, and needs when developing a comprehensive treatment plan. COMMON TYPES OF SURGERY REQUIRING POSTOPERATIVE PHYSICAL THERAPY Any type of surgery can be traumatic for the mind and body. So, patients need excellent post-op care especially following joint replacements . Common types of surgery that require physical therapy include: Total Knee Arthroplasty Total Hip Arthroplasty Shoulder Labral repair Spinal Laminectomy and/or Fusion Rotator Cuff Repair Meniscus Repair Knee Arthroscopy for various problems Total Shoulder Replacement BENEFITS OF HIGH-QUALITY POSTOPERATIVE PHYSICAL THERAPY A carefully supervised rehabilitation plan is crucial. Therapy helps patients reduce pain quickly and avoid relying on opioids. It also improves emotional and psychological states. Exercise releases endorphins that improve mood. Plus, having the support and encouragement of a PT means patients don’t feel like they are recovering alone. Other significant benefits include: Improved circulation and reduction in swelling Reduced risk of postoperative pulmonary complication Faster recovery time and return to prior level of function Balance and coordination training Gait analysis and instruction in proper mechanics Manual therapy Self-care education Home exercise instruction THE COR DIFFERENCE At Churchill Orthopedic Rehabilitation, we create treatment plans specific to each patient. Our trained PTs have in-depth knowledge of the different types of orthopedic surgery. In addition, we understand the importance of continuity of care. At COR, patients see the same PT every time they come in. If your patients need high-quality postoperative physical therapy, call our office at 201-833-1333 .

Living with arthritis can be a nightmare—pain and stiffness prevent you from opening the jelly jar in the morning, or your knees burn as you climb the stairs for bed each night. Fortunately, Physical therapy for arthritis relieves symptoms and slows disease progression. The physical therapist works to alleviate aching, stiff joints through manual therapy, targeted exercises, hot and cold therapy, and massage. HOW EFFECTIVE IS PHYSICAL THERAPY FOR ARTHRITIS PAIN? Physical therapy is highly effective in relieving pain and stiffness associated with arthritis. In a study published in the Physical Therapy & Rehabilitation Journal , patients who received clinical treatment improved twice as much as those who did home exercise. ARTHRITIS TYPES AND CAUSES Arthritis refers to a couple of different conditions characterized by joint pain and range of motion difficulty. While the symptoms are similar, the causes differ. For example, Rheumatoid arthritis is an autoimmune disorder that causes painful swelling that often feels worse in the morning or after rest. On the other hand, osteoarthritis comes from the wear and tear of the cartilage lining the joints and irritation of soft joint tissue. Different types of arthritis require individual treatment plans. A PT can help identify and alleviate the causes of pain based on the patients’ needs. SYMPTOMS OF ARTHRITIS Arthritis can occur in many joints from the shoulders to the feet. Osteoarthritis most commonly affects weight-bearing joints in the knees and hips. In comparison, rheumatoid arthritis starts in the fingers and toes and migrates to larger joints such as ankles, knees, elbows, and hips. Moderate to severe arthritis can impair your ability to complete activities of daily living such as bathing, cooking, and walking. Early signs and symptoms include: Pain Stiffness Swelling Redness Reduced range of motion ARTHRITIS TREATMENTS Stretching, massage, and physical therapy are the least invasive treatments for arthritis. Other interventions include medication such as anti-inflammatories, steroids, and/or immunosuppressives for rheumatoid. Extremely severe cases of each type may require joint replacement surgery. Physical therapy is often the preferred treatment for arthritis because it is most effective and least invasive in the early stages of the disease. PHYSICAL THERAPY FOR ARTHRITIS The most significant benefit of working with a physical therapist is individualized treatment plans. Medications treat all pain the same—they treat the symptoms rather than treating the cause. In contrast, physical therapy has the tools to provide targeted solutions to each individual’s pain. Manual therapy, hot and cold therapy, and therapeutic massage can dramatically improve the range of motion for most arthritis patients. GETTING HELP FOR ARTHRITIS PAIN Is chronic joint pain impacting your life? It’s time to talk to a PT about tailored treatment options. If you need physical therapy for arthritis, schedule an appointment with one of our expert therapists today.

The amount of time patients spend with their Physical Therapist makes a huge difference when it comes to healing. Increased time spent in physical therapy sessions correlates with improved recovery rates. Patients have better outcomes when the PT gives time and attention to provide quality care and education. Rehabilitation outcomes and patient satisfaction increase when patients spend more time with their PT. HOW LONG SHOULD PHYSICAL THERAPY LAST? Physical Therapy lasts as long as it takes to reach individual recovery goals. Each case is different, and the amount of PT will depend on the patient’s needs and rate of healing. Factors such as overall time spent in therapy and adherence to home education speed recovery. IMPACT ON REHABILITATION Patients need to spend a lot of time in physical therapy when recovering from injury or surgery. The more time, the better. There is a positive correlation between total therapy time and regaining functional independence. According to a 2021 retrospective study , each additional hour of physical therapy was associated with “an increase of 7.55 functional independence measure (FIM) point gain.” All in all, more time spent in treatment produced improved rehabilitation outcomes. PATIENT SATISFACTION High-quality interactions with the PT improve patient satisfaction. The patient gets the most out of each session when the therapist takes time to explain, instruct, and educate thoroughly. Cost-cutting measures, high patient volume, and care extenders take time away from direct contact with the therapist. A survey published in the Physical Therapy & Rehabilitation Journal found a strong correlation between patient satisfaction and quality interactions with the physical therapist, including spending time with the patient, strong listening skills, and clear explanations of treatment. TIME SPENT IN PHYSICAL THERAPY At Churchill Orthopedic Rehabilitation, we spend time getting to know each patient’s needs. Our highly-skilled PTs give each person time and attention. We know that time spent in physical therapy is essential for rehabilitation outcomes and patient satisfaction. Call us at 201-833-1333 to refer patients for treatment.

Physical therapists employ many hands-on techniques to diagnose and treat musculoskeletal symptoms. Benefits of manual therapy include pain reduction and improved range of motion. Manual therapists use their hands to detect subtle changes in a patient’s muscles and joints to evaluate the causes and pain and restricted movement. This intimate approach allows for treatment tailored to each patient. The personalized methods underlying direct manipulation are designed to meet specific needs. IS MANUAL THERAPY EFFECTIVE? The efficacy of manual therapy is well established for many musculoskeletal issues. However, effectiveness varies based on the type of manipulation and which condition it’s treating. Overall, manual therapy is effective at managing pain and mobility. These hands-on techniques work best when integrated as part of a comprehensive treatment plan. BENEFITS OF MANUAL THERAPY The direct, hands-on treatment provides many advantages for patients suffering from musculoskeletal restrictions. Manual therapy reduces pain and improves mobility. It applies to various conditions, and the diversity of treatments is adaptable to meet patients’ individual needs. IMPROVED MOBILITY AND REDUCED After injury or surgery, many patients have difficulty walking, bending, and reaching. Manual techniques can improve range of motion and mobility. The physical therapist carefully examines the patient’s gait, movement patterns, restrictions, and compensatory movement. A combination of hands-on techniques and mobility exercises helps patients return to normal functioning. Manual therapy helps patients move without pain and discomfort. Soft tissue techniques improve blood flow and relieve tension. And passive mobilization reduces pain and swelling around joints. DIVERSE APPLICATIONS A significant benefit of manual therapy is the variety of different problems it can help with. Physicians may refer patients to a physical therapist for many joint and muscle conditions. Manual therapists can help drain lymph nodes, reduce edema, and stretch joints. Manual therapy can be an effective treatment for: Post-surgical Neck and back pain Tension headaches and migraines Temporomandibular joint (TMJ) disorders Joint pain Fibromyalgia And more ADAPTABLE AND PERSONALIZED TREATMENT The various techniques employed by manual therapists let them target specific problems. Soft tissue mobilization breaks adhesions in the muscles, ligaments, and fascia. These techniques lengthen muscles and tendons, reduce edema, and restore range of motion. Joint mobilization techniques use passive movement to reduce pain and improve mobility. Therapists slowly move joints based on the patient’s condition and pain tolerance. MANUAL THERAPY AT COR Manual therapy is a huge part of what we do here at Churchill Orthopedic Rehabilitation. Our skilled practitioners use their hands to help patients return to pain-free function and improve their quality of life. We offer massage therapy, spinal care, joint rehabilitation, pelvic floor treatments, and many more options that help patients reduce pain and regain their lives. Call us at 201-833-1333 to talk about your patients needs.

Torn ligaments and injured joints can render a person immobile. Non-operative rehabilitation is a non-invasive way to return you to daily activities safely. Physical therapy will guide you through progressive steps designed to strengthen the affected area and return to normal functioning over time. Rehabilitation typically happens in three phases. Therapists will personalize each program depending on the patient’s needs and activity goals. WHAT ACTIVITIES SHOULD I AVOID AFTER TEARING A LIGAMENT? Following a sprain, which is a tearing of some of the fibers in a ligament, you want to avoid anything that overextends the affected joint. For torn knee ligaments, pain-free ROM and isometric strengthening is the first order as guided by your therapist. You don’t want to start more vigorous exercises too early on in the rehabilitation process, or re-injury may occur. PHASE ONE – INCREASE PROTECTION AND DECREASE PAIN The first four to six weeks are designed to protect the affected area and decrease pain and swelling. The first phase requires multiple therapy sessions per week. Many clients require the use of a brace and/or crutches. Therapists will educate you on how to use assistive devices and will begin manual manipulation to increase mobility. You will also start light exercises such as hip activation, ankle pumps, and isometrics. PHASE TWO – REGAIN STRENGTH AND MOBILITY You will most likely begin to wean off the crutches in this phase. Your therapist will continue hands-on manipulation for mobility support. You will introduce new exercises such as lunges, squats, and leg presses to build strength and flexibility. Riding a stationary bike is another way to workout injured knees. Phase two aims to return to a full range of motion and improve stability and gait. PHASE THREE – EASE BACK TO NORMAL FUNCTION Typically, it’s safe to stop using the brace after about 12 weeks of non-operative rehabilitation. Your physical therapist will direct the adding of resistance to your leg presses and guide progression to more advanced lunges and squats. In phase three, we aim to return to full functioning and meet your doctor’s clearance criteria. GETTING BACK IN THE GAME AFTER NON-OPERATIVE REHABILITATION Your physician will tell you when you’ve met clearance criteria to return to functional activities. When returning to sports drills, always listen to your body. Pain and resistance are signs that your knees are not quite ready. Avoid pushing hard too soon. Over-exertion can cause re-injury. Returning to training or work takes more than physical healing. There is a psychological element to recovering from injury as well. You need to be able to trust the injured part. Physical therapy takes a holistic approach to helping you get back in the game. NON-OPERATIVE REHABILITATION IN BERGEN COUNTY NEW JERSEY Churchill Orthopedic Rehabilitation offers rehabilitation options without surgery for torn ACL, PCL, and MCL. Our highly-trained physical therapists will work with you to design a program that meets your personal recovery goals. Schedule a consultation today .