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The Body Blog2022-08-10T20:00:41+00:00

The Body Blog

Nutrition for Your High School Athlete

Kids in Washoe County are officially back in school this month. For many families, this means mornings are a lot more hectic to get everyone out the door on time. Oftentimes breakfast and overall nutrition for your teen is overlooked or goes from thoughtful to convenient. And I get it! I am just as guilty of arguing with my daughter to eat something whole as she races off to first period at 7am. But with a little education and a little planning, you can ensure that your high school athlete still gets good nutrition throughout the busy school year. [...]

Swimming Workouts: How to Condition In and Out of the Water

By Dr. Danielle Litoff, DPT I was a competitive swimmer for most of my life. I can tell you first-hand that it is an incredible way to get strong and stay in shape, but I can also most certainly say that it is not the only workout you should be doing. Like any other sport, swimming needs incorporation of other training exercises to keep an athlete balanced. We don’t live in the water, so swimmers need to do things on land as much as they do in the pool. When we are in water, we have an alternate sense [...]

Functional Medicine Health Coach vs. Wellness Coach – What’s the Difference?

Oftentimes “wellness” gets confused with “functional medicine” and are thought to mean the same thing. While they both have the same goal to get the patient to their ultimate health status, functional medicine takes a more data and science-driven approach. Wellness is a more umbrella term that is broader than the specificity of functional medicine. Certified functional medicine health coaches, like Dr. Danielle Litoff, DPT work with their patients to find the root cause of the issues they are experiencing and then build a custom plan using nutrition, hormones, supplements, exercise and lifestyle changes to get them back to [...]

Selective Functional Movement Assessment – Treating the Problem vs. the Symptoms

Continuing education is important in any profession, but especially in healthcare. At Battle Born Health, we are on a mission to make you stronger than yesterday, and a big part of that mission is our approach to treating the problem, not the symptom. To further our expertise in functional assessment, Dr. Litoff, DPT and Dr. Martinez, DPT attended a two-day conference on the Selective Functional Movement Assessment (SFMA). It was a refresher for Dr. Litoff, DPT who had completed the training 10 years ago. This course deepened both of their ability to assess and heal the root cause of [...]

Benefits of Prenatal and Postpartum Physical Therapy

Reno physical therapist, Sarah Martinez specializes in working with prenatal women to prepare for delivery, and postpartum women to recover after childbirth. A woman’s body goes through many changes during pregnancy and often times there is significant recovery needed to restore the pelvic floor and the abdominal muscles. Sarah is specially trained in breathwork to help reengage the diaphragm and heal diastasis recti, which is the separation of stomach muscles as a result of a growing fetus. Sarah also works with pregnant patients who may be experiencing back pain, fatigue, sciatica pain, swelling, and leg cramps. The prenatal physical therapy [...]

Ramp Up Your Running Routine in the Spring

It is officially spring in Reno, Nevada and after a cold winter, there is no better feeling than the sun on your face and the fresh spring air in your lungs. Spring is the perfect time to ramp up your running routine. Whether you have been training on a treadmill or an indoor track over the winter months, now is the time to get back out onto the roads and the trails in our area. Start Small and Build If you are just getting into running, start small and then build your strength and endurance. The biggest training mistake [...]

The Dangers of Ignoring Your Pain

Don’t let acute pain become chronic pain. Have you ever said, “I have a high pain tolerance” as a point of pride? People who ignore their pain or “muscle through it” are not doing themselves any favors. Ignoring your pain can be a very dangerous gamble. Pain is not a natural or normal human condition – it is your body’s way of saying something is wrong. As a physical therapist, I see patients all the time who have ignored their pain for too long and are now facing serious injury and a longer recovery. It is so much easier [...]

Why Do Hormones Play Such a Big Role in Weight Loss?

If you are struggling to lose weight, it may be time to look at your hormones. It’s that time of year again – New Year’s resolutions abound and you have set a weight loss goal for yourself after all the holiday indulgence. But it is rarely just about diet and exercise. For women, weight loss has as much or more to do with hormones and hormone balance than what you put on your plate. If you are struggling to lose weight, it may be time to look at your hormones. The main players in female hormone dysfunction are cortisol, [...]

Love Your Lacrosse Ball!

How to use a lacrosse ball to help regain mobility in tight necks, shoulders and lower back There are lots of reasons you may experience tightness or pain in your muscles. It could be from over-use, a repetitive motion, sleeping funny, bad posture, or strain. A simple lacrosse ball can be super helpful in breaking up that tightness so you can regain mobility and alleviate pain. It is VERY important to remember that these exercises are only for general soreness and tightness. You should NOT use the lacrosse ball if you have an acute injury or soreness from surgery. [...]

Most Common Winter Injuries and How to Avoid Them

Almost all the leaves are off the trees, there is a base of snow blanketing the Sierra Nevadas, and the ski resorts are gearing up for visitors. It is officially winter in northern Nevada. And while our winters can be beautiful, they also pose an increased risk of injury. Whether participating in some backcountry snowshoeing, or just a slip and fall on the ice, winter gives us lots of opportunities for ouch! Here are several of the most common injuries we treat patients for in the winter, and some best practices for proactive prevention (say that five times fast!). [...]

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