How to properly prepare for ski and snowboard season.

Ski through the entire season by avoiding injury.

New jacket. Check. Snowboard waxed. Check. Chains on the tires. Check. You’re ready, and there is finally fresh powder on the hill. The anticipation built up over the sunny, summer months is finally about to be unleashed down the hill. And then it happens. All your preparation lost to the jump you landed wrong and your newly torn ACL. It happens. And there is nothing that you could have done, right? WRONG.

We see it in our clinic every season. Knee pain, tears, sprains, wrist and shoulder injuries…many that could have been prevented with the proper preparation. Yes falls will happen, especially with inexperienced athletes, but you can reduce your number of falls and how your body responds to falls with the appropriate training.

The Woes of a Desk Jockey

In my years as a physical therapist I’ve seen all kinds of injuries and heard all kinds of body-related complaints—some from accidents, some from surgery, and some resulting from extreme athletics. But there’s no athletic endeavor that is guaranteed to lead to injury quite like the Desk Jockey. It doesn’t matter the city or the type of therapy practice, the poor, weary Desk Jockey finds me over and over again.

The wear and tear on the body of a Desk Jockey is highly underestimated except, of course, by a physical therapist. We receive reports of neck pain, back pain, leg pain, tingling, and it confirms what we believe most: humans are just not meant to sit in the same position for 8 or 9 or 10-plus hours per day. Nor are they designed to wake up and repeat this pattern day after day. So what’s a Desk Jockey to do?

Essentials for Sleeping Better

Do you have difficulty falling asleep? Do you wake up during the night tossing and turning? Feel tired, achy or sore in the morning? Check out the tips below to get a better night’s rest.

1. Invest in a good mattress.

The lifespan of most quality mattresses is about 8-10 years. But keep in mind that your body changes over time. So what may have worked for you even 5 years ago may no longer be a good fit now.

If you are a side-sleeper you will probably prefer a plush-firm to plush mattress. This allows the bonier and wider hip and shoulder areas to sink in a bit, while giving support to the low back and legs. *Quick Fix: If your mattress is too soft, side-sleepers support your low back pain by putting a folded towel under your waist.

Back and stomach sleepers usually do better with a firm to plush-firm mattress that will support the spine in neutral better. *Quick Fix: If your mattress is too soft, back sleepers support your low back by placing a folded towel under the small of your low back or under your stomach for stomach sleepers.

5 Ways to Prevent Back Pain

Back pain is very common. The daily demands on your body can cause muscle weakness in the lower back. Sitting continuously all day, improper posture, and limited physical activities are some of the contributing factors. Here are some tips to help you overcome and prevent lower back pain.

1) Maintain good flexibility.  Regular stretching helps keep muscles flexible. They can also reduce stress on joints and improve the flow of blood and nutrients throughout the body. Without it, stiffness, limitation in movement, and pain can occur. For specific low back pain, stretch your hamstrings  and hip flexors, which have direct attachments to your low back.

Stretching is also an important way to prepare the muscles for vigorous activities such as aerobics or playing a sport. Stretching
exercises should also be done before and after a workout to prevent muscle strain and soreness and to help avoid injuries.

Is Barefoot Best? The Truth About Running Techniques

In my work as a physical therapist, runners come to me all the time with questions about which running techniques are best. Usually they are struggling with injuries and they’ve heard about the latest, greatest technique on the Web or from their running buddy. They’re hoping that if they change their shoes or the way their foot strikes the ground they’ll get rid of that aching hip or knee or ankle—and they’ll run faster, too.

They want to bottom line answers to help them sort through all of strong—and often conflicting—opinions they’ve heard: Should a runner land on the heel, midfoot, or forefoot? What’s the deal with “overstriding?” And what is all the fuss about barefoot running?

Unfortunately I have to break it to them that there are no easy answers. There’s no silver bullet when it comes to running—a technique that has been the answer to your running buddy’s prayers might not be best suited for your body. If you really want to know which running techniques will suit you best, I recommend a full biomechanical assessment of your running and training patterns. (Full disclosure: In addition to my work as a physical therapist, I also work at a running clinic where we do these types of assessments.)

But since the Web is rife with opinions about this stuff, I’d like to share thoughts about the current running buzz based on what I’ve seen in my practice. I hope all of you runners out there will find it a useful reference as you continue to learn more about running.