The Body Blog
The FIFA 11+ Program Helps Reduce Injury in Female Soccer Players
In response to the increasing rates of injuries, especially among female soccer players, FIFA introduced the "FIFA 11+" program. Developed in collaboration with the Oslo Sports Trauma Research Center, the FIFA 11+ is a comprehensive warm-up program designed to reduce the risk of injuries. It consists of 15 exercises that focus on strength, agility, balance, and neuromuscular control, all of which are essential for injury prevention. The program is divided into three parts: running exercises at slow speed combined with active stretching, strength and plyometric exercises, and running exercises at high speed. The FIFA 11+ is unique in its structured [...]
Conquer Fears of Working Out During Pregnancy
By: Dr. Sarah Martinez, DPT “I’m scared to hurt myself or the baby.” This is a common sentiment I hear in my practice from pregnant women of all ages, stages of pregnancy, and fitness levels. It is a common misconception that it can be unsafe to work out during pregnancy and this couldn’t be further from the truth. Exercise during pregnancy has many benefits including decreasing blood pressure, bloating and swelling, as well as easing constipation, decreasing low back and hip pain, and improving mood. So with all these benefits, why are women still afraid? Common Fears Associated with [...]
Advice from Moms of Student Athletes
When to Rest, When to Push, How to Round Out, And What You Wish You Knew All moms want what's best for their kid. We all worry if they are happy, if they are getting enough sleep, if they are eating healthy during the day, if they are doing well in school, if they have good friends… the list goes on. But for moms with student athletes, that diligence becomes even more layered because it is tied to something their kid loves: their sport. All those things - sleep and rest, nutrition, grades, teammates - have to fall into [...]
How to Get Started Playing Golf as an Adult
So, you want to start playing golf - but you may be asking yourself, “Where do I start?” Beginning golf as an adult can be intimidating, but it doesn’t have to be! In this article we will give you some useful tips and resources to help you get started. Golf is a great sport because it is something you can play from 9 to 90, so if you are just getting started as an adult, don’t fret! You have lots of time to learn the game of golf and play it successfully for many years. Don’t be Intimidated There [...]
Titleist Performance Institute (TPI) Golf Assessment
Why the TPI philosophy is the gold standard for golf swing improvement By: Dr. Nicole Lopes, DPT Golf is a fantastic sport because it is one you can play from childhood through retirement. It challenges you physically and mentally, it builds social and business relationships, and it offers the opportunity to play in some beautiful places. But golf can also be frustrating if you are experiencing limitations that you maybe not have had in the past. These limitations may not be causing pain, but you may notice your shoulder doesn’t rotate or you’re not getting the distance you’re used [...]
It All Starts with Your Feet – Wake Up the Foot Muscles
Why our Feet are so Important to Increase Strength, Mobility and Balance We take our feet for granted, but the truth is they are SO important. They support us in everything we do, literally. And your foot behaves differently in the air than when it is on the ground. Everything changes when your foot hits the ground - the arch, the muscles, the balance, the kinetic chain - they are all affected by the foot connecting with the ground. Sometimes this connection can cause pain because our arch disappears, or the foot muscles are weak, or the big toe [...]
Travel Tips to Avoid Injury
Traveling comes with lots of opportunities for injury. You are carrying extra weight, lifting heavy suitcases, twisting bags in and out of cars and overhead bins, sitting for long periods of time, sleeping upright… the possibilities for a crick in the neck or a strained back are endless. And “hurt” is the worst way to spend your vacation. Here are some travel tips to keep weight evenly distributed and help you avoid injury. How to Wear a Heavy Backpack If you have a backpacking trip coming up, it is so important that you have a backpack that allows you [...]
Pregnancy and Postpartum Physical Therapy Support
Every woman experiences pregnancy differently. Some throw up for a month (or nine), some have sciatica pain, and some have never felt better. Taking care of pregnant patients should be as individualized as the women themselves. That’s why at Battle Born Health, we take a very personalized approach to pregnancy and postpartum care. Physical Therapy for Pregnant Patients Whether you want to continue to workout safely throughout your pregnancy or are suffering with back pain, hip pain, or sciatica, our physical therapists are specially trained in caring for pregnant patients throughout their gestation. Taking care of yourself in pregnancy [...]
Recognizing and Correcting Swimmer’s Posture in Youth Athletes
Swimming is an amazing sport. It works the entire body, incorporates strength and cardio, and demands endurance. However, there are drawbacks to overtraining, especially in young swimmers who are still growing. Swimming is a volume-based sport, meaning that you do 40 laps and then 80 and then 100 and then 200, and on and on. While this will increase strength and endurance, it can also overwork muscles, particularly the pectoral and shoulder muscles. If these pec muscles get tight while a kid is growing, they will pull in and round the shoulders, causing the shoulder blades to get drawn [...]
Meal Prepping with Protein
We are all busy. Between work, getting the kids to all their activities, taking care of the house, trying to work out, and eventually decompress at night, the last thing you want to think about is “what’s for dinner.” Or better yet, “what’s for lunch” since it is common for this meal to be an afterthought, and when you have a protein-packed lunch, you are much less likely to reach for that 3pm sugary or caffeine-filled drink. This is why meal prep is so essential for women with busy lives. But not all meal prep is created equal. Mindful [...]
