The Body Blog
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 [...]
The Big Six Lifts: Foundations of Strength Training
The Big Six Lifts encompass all of the most fundamental building blocks of strength training. They are compound movements that will help us in life and they can transform your body and improve overall health. In this article, we will explain the Big Six Lifts, explore examples of each, and discuss why they are crucial for a well-rounded strength training routine. Additionally, we'll highlight the profound impact strength training has on overall health and fitness. Why are the Big Six Lifts Important for Strength Training? Full-Body Engagement The Big Six Lifts are compound exercises, meaning they involve multiple [...]
Women and Protein: The Importance of Protein in Your Diet
Women need to be eating more protein. Culturally in the U.S., women have been taught to eat salads and veggies and to restrict calories to lose or maintain weight, especially as we get older. Women have also been taught that building muscle will make you look “bulky”, when in fact, it makes you strong and prevents diseases like osteoporosis as we hit perimenopause and menopause. Protein and amino acids are the building blocks of muscles, and women, across the board, are not getting enough protein. So, let’s change that! Don’t be Afraid of Getting Strong Women tend to get [...]
Smart Snacking: The Power of Protein-Packed, Natural Grab-and-Go Options
In our fast-paced world, the demand for quick and convenient snacks has never been higher. Whether you're rushing to a meeting, hitting the gym, or simply need a pick-me-up between meals, grab-and-go snacks are a lifesaver. However, not all snacks are created equal. Choosing options that are high in protein, balanced, and minimally processed can make a significant difference in your overall health and well-being. Favorite Snack Combos It is important when you have a snack to think about it as a “mini meal”, meaning it should be balanced and give you enough satiation so you feel full and [...]
The Power of Dynamic Warmups: Strengthening Your Muscles and Enhancing Performance
As physical therapists in Reno, we've seen many fitness enthusiasts and athletes make the same mistake time and time again: they stretch rigorously before their workouts. It's a common belief that static stretching is the ideal way to prepare the body for physical activity. However, recent research and clinical experience have demonstrated that dynamic warmups are not only more effective but can also make your muscles stronger. In this blog, we’ll explain why dynamic warmups are superior to static stretching and provide examples of dynamic warmup exercises that will help you elevate your performance. The Downside of Static Stretching [...]
Delicious and Whole Health Soups for Fall
As a Functional Medicine health coaching practice, we use principles and recipes from the GAPS diet, which is an elimination diet that involves cutting out grains, pasteurized dairy, starchy vegetables and refined carbohydrates. But that doesn’t mean you have to sacrifice flavor or satiation! Here are three recipes for delicious, whole health soups perfect for fall that will make you feel full and nourish your gut and body. Tomato Soup One of our favorite recipes from the Heal Your Gut Cookbook is this recipe for tomato soup. It is quick and delicious! And I like to add a can [...]
The Foundation of Foot Health: Core Stability and Plantar Fasciitis
Plantar fasciitis is a painful foot condition that can be debilitating and impact your daily life. Whether you're an athlete striving for peak performance, a busy professional on your feet all day, or simply someone who enjoys an active lifestyle, plantar fasciitis is a condition that can really slow you down. Fortunately, there is something you can do to avoid getting the condition or alleviate symptoms: work on your core stability. What is Plantar Fasciitis? Before diving into the importance of core stability, let's take a moment to understand what plantar fasciitis is. It's a common condition characterized by [...]
Dry Needling and How it is Incorporated into Physical Therapy
As a physical therapy practice in Reno, we use many therapies to help patients recover from injury, increase mobility, and relieve pain. One of our more effective techniques is dry needling. And while it has gained popularity in the past several years, it is important to note that it is not a silver bullet and is still most effective when coupled with other therapies, such as retraining movement. It is also very different from acupuncture, even though they often get grouped or misunderstood since both therapies use needles. However, these two therapies are distinct in their application and underlying [...]
What Causes Piriformis Pain and How to Treat It
By: Dr. Sarah Martinez, DPT With the approach of summer and promises of warmer weather, I am seeing more patients come in with hip and glute pain that are a result of piriformis muscle overuse. This happens when we start to overuse muscles we haven’t really worked all winter. For example, patients get overactive too soon - hiking and biking long distances or challenging routes without building back up to those activity levels. In this article, we will be exploring: What the piriformis muscle is How it gets overused The symptoms of piriformis strain Some exercises you can do [...]
