FitnessLab: ACL Injuries

FitnessLab: ACL Injuries

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PREVENTING KNEE INJURIES THIS WINTER AND HOW THE FITNESS LAB CAN HELP! ALSO INSIDE STAFF SPOTLIGHT • PATIENT SUCCESS SPOTLIGHT • SERVICE SPOTLIGHT • COUPONS AND MORE!

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PREVENTING ACL INJURIES

• Strengthening Exercises. There are many specific exercises that can help reduce injury to a skiers legs. Lunges and hamstring curls on a physioball with proper form are great for strengthening areas of the leg that can prevent ski related ACL injuries. • Proper Nutrition. A good diet can increase your strength and reduce fatigue. Vitamin C improves ligaments and tendons while healthy fats can reduce inflammation. It’s also important to stay hydrated. Altitude and alcohol are key factors in dehydration. Dehydrated tissues in the body are more susceptible to injury. Why Develop an Individualized Training Plan General workouts found online are just that, GENERAL. They may start you down a good pathway, but they often fall short on addressing your individual strengths and weaknesses. It’s imperative that you know where your strength and weakness lie so you can properly focus all of your energy training to improve your weaknesses which will in turn help prevent injury allowing you to have a safe and healthy ski season. Since skiing requires a high level of coordination between core and leg strength, dynamic balance, and overall flexibility which is most effectively achieved by an individualized functional strength and conditioning program that focuses on skiing. Our Trainers at the Fitness Lab specialize in performing ski related functional movement assessments that identify exactly where your strength and weakness are. We work with you to help you understand exactly how your body works and what you need to do to perform better while skiing. Don’t leave your health to chance! Schedule a Functional ski assessment at the Fitness Lab today at 303-800-2829.

An ACL injury is a knee injury that can quickly end your ski season in a blink of an eye. ACL injuries happen when the anterior cruciate ligament in your knee is torn. These injuries normally occur when you move suddenly or change directions quickly such as when you catch an edge and twist your knee while skiing. You might feel or even hear a pop in the knee when this occurs. Most of the time an ACL tears are accompanied by swelling, pain, decreased ability to bend and extend the knee, and instability, looseness, or buckling of the knee. It is also important to note that females are at a higher risk of suffering from a torn anterior cruciate ligament due to hormonal differences and body structure. Studies have also shown that women often land from jumps in ways that may increase the likelihood of sustaining injuries in their knees. Because of these differences, each person may need to embark on a slightly different program to provide the best preventative strategies possible. All of this talk of knee and ACL injuries may sound horrible, but the good news is that there are steps that you can take to help prevent an ACL tear. How to Prevent Ski Related ACL Injuries Whether you’re an elite skier getting ready to drop in on Rambo at Crested Butte or just a weekend warrior up for the day at Breck with the family, training and preparing correctly for the days ski activities may reduce your risk of injury. • Warm-Up Correctly. Warm-ups and cool downs are critical before and after almost any type of physical activity. Unfortunately, most skiers are eager to hit the slopes don’t take the time to warm-up after hopping out of the car or before they leave their hotel room. Make sure the right warm-up exercises such as quad, hamstring, and hip flexor stretches followed by some basic body weight squats are part of your regular routine before catching the first chair of the day. Before hitting the hot tub or jumping in the car to sit in traffic, try going through the routine one more time to reduce tomorrows soreness. There are several basic steps you can take to prevent a ski related ACL injury.

If you have been diagnosed with an ACL tear or sprain or if you want to learn more about how you can prevent ACL related knee injuries this ski season, give the Fitness Lab a call today at 303.800.2829

A R E Y O U L E T T I N G B A C K PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

MEET MATT OSTER G E T TO KNOW T H E F I TNE SS L AB T E AM

E D U C A T I O N • EXERCISE SCIENCE & BIOMECHANICS MS Degree, 2014 • BS PSYCHOLOGY University of Colorado at Boulder 2010

S P E C I A L I Z A T I O N S • Neurological Disorders • Medical Exercise

• Sports Performance • Functional Movement • Strength Training • Speed Training • Chronic/Overuse Injuries

C E R T I F I C A T I O N S • NASM CPT, PES • NKT (Levels I & II) • FMS • NASE (Level 1) • MEP (Levels I & II)

Matt Oster MS, CPT, MEP, NKT Matt has been working in the health and fitness industry for over 7 years. He is committed to understanding every client as an individual, developing a support system, and applying his expertise to make sure his clients feel any goal is attainable. Because of his personal journey, Matt is passionate about helping his clients exceed their wellness and fitness goals. Matt is dedicated to continued education and is energized by the opportunity to share his knowledge in a way that meets the needs of his clients. A competitive athlete since childhood, playing golf, football and basketball provided access to coaches, training, and a structured approach to fitness. At age 14, Matt found

a rehabilitation of both mind and body was illuminating and led him to move from being a functional athlete to a much healthier whole being. He found the changes he made in the gym could be felt in many aspects of his life. This drove his desire to understand the role that mental ability in combination with physical strength plays in performance. Matt enrolled in a Masters program through the University of California, Pennsylvania, and earned a degree in Biomechanics and Exercise Science with a concentration in injury rehabilitation and performance enhancement.

himself surrounded by a team of physicians after being tackled headfirst on the football field. A team of emergency neurologists and orthopedic surgeons came together to make a decision in less than 48 hours on how to save Matt’s leg. It was then that Matt learned that he could function as an athlete but not to the same extent as his childhood dreams. At the University of Colorado, Boulder, Matt studied psychology and slowly came back to sports; playing on several intramural teams. It was after college that Matt was introduced to power lifting by a friend. The aspects of science that fueled a good workout and optimum training compelled Matt to compete in power lifting competitions with record-breaking success. Reinvigorated by

H O W T H E F I T N E S S L A B C A N H E L P D E CR E AS E SK I R E L AT E D KN E E I N J UR I E S

fatigue. This, coupled with the fact that many people have a tendency to favor one side of their body which leads to dominance in both strength and flexibility places skiers at higher risk for injuries over the course of the season. One of the most common injuries sustained by skiers that can end the season before it starts are knee injuries, with ACL tears amongst the most serious. Formal ski specific strength and conditioning will greatly improve your performance on the slopes while decreasing the you risk of a serious, season ending injury. Unsureofwhere tobeginorwhatareas tospecifically target topreventskirelated injuries and make the most out of this ski season? The Fitness Lab can help! During your first session with the Fitness Lab, your trainer will take you through a series of ski related functional movements and balance activities designed to identify your strength and weaknesses that may lead to injuries. Based on this assessment,your trainerwillpartnerwithyou tohelpyousetgoalsand formulate asafeandeffective trainingprogram toensure thatyoumake themostoutof the 2018-2019skiseason!ContacttheFitnessLabtodayat303-800-2829togetstarted.

October is here, the leaves are changing, and the temperatures are beginning to drop. Within a few short weeks the snow will be falling in the mountains and a lot of us will be venturing up I-70 in spite of the traffic to hit the slopes. With the eagerness to get on the mountain, many skiers each year hit the slopes without having trained for any serious length of time before the season begins. Skiers have a tendency to take the sport for granted because many have done it for several years and it becomes second nature to them. Unfortunately, this lack of sport specific training predisposes skiers to injury regardlessof theirskill level.Experienceaside,skiing isan inherentlydangerous sport which is confounded by adverse conditions, lack of proper training, and

IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT FITNESSLABCO.COM OR CALL 303.800.2829

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• Physical Therapy & Rehabilitation • Personal Training • Medical Exercise • Sports Specific Conditioning • Functional Movement Assessment • Select Functional Movement Assessment • Kinesiotaping • Therapeutic Modalities • Balance & Gait Training

• Neuromuscular Re-Education • Myofascial Decompression • Cupping • Instrument Assisted Soft • Manual Therapy • Trigger Point Dry Needling • Functional Dry Needling • Therapeutic Exercise • Game Ready Cold Compression

Tissue Mobilization

It’s been hard for me the last few years trying to get back in shape myself. So I decided to grab some accountability. I just didn’t realize at the time I was getting one of the best trainers around! Matt’s knowledgeable, experienced, and a hard worker. He truly takes time to care about his client’s success in all phases of life, health, work, and family. I highly recommend this awesome trainer!

- Jacob D.

E X E R C I S E E S S E N T I A L S USE THIS EXERCISE TO HELP STRENGTHEN YOUR HAMSTRINGS AND REDUCE THE RISK OF KNEE INJURY S E R V I C E S P O T L I G H T TRIG GER POINT DRY NEEDLING (TPND) Trigger Point Dry Needling, also known as intramuscular manual therapy or functional dry needling, is a manual therapy technique based in western medicine and performed by physical therapist. Not to be confused with acupuncture, which is traditional Chinses Medicine, Dry Needling uses a small flexible needle which is inserted into select muscles to help alleviate myofascial pain caused by trigger points (knots) and to improve a patients range of motion. Initial research indicates that Dry Needling helps to reduce muscle tension, improve pain, and normalize dysfunction at the site where nerve impulses are conducted to muscles. Overall, Dry Needling is a one of many cutting edge manual techniques that the PT’s at the Fitness Lab utilize to accelerate your recovery and get you back to the action quicker! Source https://www.moveforwardpt.com/resources/detail/dry-needling-by-physical-therapist-what- you-should

HAS YOUR PA I N COME BACK?

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Call us and ask to speak to your therapist.

Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.

FRE E I N J URY S C R E E N I NG

REDEEM THIS COUPON FOR A FREE INJURY SCREENING!

Hamstring Curl On Physioball Lie on back, feet up on ball as shown. Lift hips off floor, lifting one leg. Bend your knee, rolling ball towards you. Be sure to keep your hips up. Hold your position, then slowly return to the start position. Perform 3 sets of 10 reps Always consult your physical therapist or physician before starting exercises you are unsure of doing. Exercisescopyrightof

This coupon expires November 30, 2018.