N E W S L E T T E R
COME OUT SWINGING PREPAR I NG YOUR BODY FOR YOUR BEST GOLF SEASON YET !
WATCH OUT FOR THESE SHOULDER INJURIES • CAFFEINE + NURTRITION ENERGY-PACKED RECIPE • EXERCISE ESSENTIALS
N E W S L E T T E R
COME OUT SWINGING PREPAR ING YOUR BODY FOR YOUR BEST GOLF SEASON YET !
The weather is warming up, which means it’s the most wonderful time of the year for golfers, baseball players, and other outdoor athletes as they prepare for their sports seasons. This is also an important time for athletes to build, preserve, and protect their shoulder strength, particularly for golfers. Golfing for the first time after several wintry months where many of us have stayed indoors can be tough on the body. Most people will experience soreness in their lower back, shoulders and wrists after their first time out. Be sure to utilize the following tips and preparations to ensure you come out swinging this golf season: 1. PREPARE. Before hitting the green, you may want to go to the driving range a couple of times first. This will help prepare your muscles when you play a round of golf. 2. STRETCH. Stretchingcan improveyourrangeofmotion,making it easier to swing the club. Try some of these stretches, which will warm up the muscles you will use in your golf swing. 3. EASY DOES IT. The actual motion of golfing isn’t the only thing that strains your body during a round. Soreness can also come from walking around the course and carrying your clubs. Start the year off using a push cart or only playing 9 holes while
you build up the endurance needed to play an entire round. If you regularly ride in a cart, this is likely a little less of a concern. 4. DON’T LET YOUR SKILLS GET RUSTY. If you’re an avid golfer during the summer, try attending an indoor driving range during the off season. Regular exercise, such as jogging or biking, can also keep your muscles strong and ready for the season. 5. HIT THE GYM. The best golfers in the world have made fitness an integral part of their game and have forever changed Golf. Par 5s are now reachable in 2, fatigue is not as much of a factor, ball striking is more consistent, and scores continue to drop. Improvements in equipment have helped, but more than ever, Golf Professionals are investing in physical health. A lot of amateurs, however, have not taken advantage of getting their bodies in the best physical condition to play golf. While many golfers are hesitant to invest in their physical fitness due to shortages of proper fitness programs specific to golf or the fear of injuring while using weights or machines, investing in your physical health will improve and enliven your golf game! Source http://tria.com/tips-better-golfing-summer/
A R E Y O U L E T T I N G Y O U R 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 !
WATCH OUT FOR THESE SHOULDER I NJUR I ES !
• ROTATOR CUFF TEAR. Rotator cuff tears can occur from either acute or overuse causes, as well. For example, falling on an outstretched arm, sustaining a blow to the shoulder, or partaking in repetitive overhead motions (such as those in swimming, softball, baseball, tennis, or football) can all result in rotator cuff tears. This occurs when the muscles or tendons that surround the shoulder joint become damaged or torn. • TENNIS ELBOW. While this term is colloquially referred to as “tennis elbow,” it can also be caused by other sports and activities, includingsoftball,baseball,raking leaves,andevenexcessive typing on a computer. Tennis elbow is an overuse injury that results in inflammation of the tendons in the forearm, making it difficult to lift your arm. While the name implies specificity to the elbow, it may be felt throughout the entire extremity. • GOLFER’S ELBOW. This is another colloquial term, used to describe an overuse injury causing muscle inflammation inside the elbow. It is also sometimes referred to as “Little Leaguer’s Elbow.” This injury runs from the bony point of your elbow and can stretch throughout the extremity, making it difficult to extend or lift your arm. Sports and activities that generally result in golfer’s elbow include golf, baseball, softball, bowling, and gardening. • FLEXOR TENDINITIS. This is an overuse injury that causes swelling in the tendons that control your hand movement, making it difficult to bend your fingers and move your hand, elbow, or shoulder. Flexor tendinitis is typically associated with sports that require constant throwing, such as softball, baseball, football, or shot put. Ifyouthinkyoumaybestrugglingwithanyoftheseshoulderconditions, physical therapy can help! Call the FitnessLab at 303.800.2829 today to schedule your consultation!
When it comes to your upper extremities, injuries typically fall into two categories: acute or overuse. Acute injuries are caused by a single specific incident, such as a strain or tear. Overuse injuries are caused by excessive repetitive movements over time. Some common acute and overuse injuries to be aware of when participating in your spring activities include: • FROZEN SHOULDER. Frozen shoulder can result from either an acute injury or an overuse injury. It occurs when the tissue in your shoulder thickens or scar tissue forms, causing your shoulder to feel as if it’s being “squeezed” and making it difficult to move.
ENERGY- PACKED REC I PE BERRY ALMOND SMOOTHIE BOWL
• ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
• ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds • ¼ tsp ground cinnamon
Directions Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
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GREENWOOD VILLAGE LOCATION IS NOW OPEN! The Fitness Lab is excited to announce our newest location at Greenwood Village inside Viking Power Fitness! Come visit us!
TP I GOL F ASSESSMENT Are you looking to avoid injury and improve your performance on the course this golf season? Let the pros at the Fitness Lab help you today! If you are into golf, you have likely heard of Titleist Performance Institute (TPI). TPI is widely regarded as one of the leaders in golf fitness, swing mechanics, and golf health. TPI was founded on the principle that each golfer is unique, and as such, every golfer should focus their swing on what they are physically capable of doing in an efficient and safe manner. Here at the Fitness Lab, our TPI certified fitness instructors will help you improve your fitness, reduce injuries, and maximize your physical performance on the course. Our unique program begins with a TPI Golf assessment during which you will undergo a series of 12-14 movement screens aimed at identifying current strengths and weakness in your movement patterns. We use this data to design a truly unique training programwhich focuses on enhancing golf performance through improved mobility. Additionally, all of our TPI Golf Training Programs are designed to compliment your current golf instruction. 1. More yardage with every shot because of significantly increased power in your golf swing 2. Improved efficiency with every swing helping you create a repeatable, consistent golf swing 3. Injury prevention secondary to better mobility and flexibility 4. Increased Strength and better athletic performance 5. Amazing workout that crosses over into all facets of life, not just golf! TOP 5 BENEFITS OF A TPI GOLF ASSESSMENT AND TRAINING AT THE FITNESS LAB
8755 E Orchard Rd #604 Greenwood Village, CO 80111
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EXERC I SE ESSENT I AL S USE THIS EXERCISE TO IMPROVE SHOULDER STRENGTH
NOW ACCEPTING CIGNA INSURANCE Good news! Both Fitness Lab locations are now accepting Cigna insurance for Physical Therapy services.
SHOULDER D2 PATTERN Stand with good posture with your arm across your body, your hand rotated in, thumb pointed down. Bring your arm up and across your body diagonally. As you do, rotate your hand outward. Finish with your hand above your head and out to the side. Repeat 6-10 times for both shoulders. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
ACL INJURY PREVENTION PROGRAM High-Tech, Expert Screening & Training For Competitive & Recreational Athletes
The Fitness Lab is proud to partner with Dr. Catherine Logan and her amazing team to offer a special ACL Injury Prevention Program geared towards high school and collegiate athletes.
ACL INJURY PREVENTION The medical literature has found multiple risk factors for ACL injury, which include extrinsic factors (playing surface and conditions), genetic factors (familial predisposition, collagen polymorphisms), anatomic factors (tibial slope, notch width), hormonal factors, and biomechanical/neuromuscular factors (landing and jumping techniques and strength). While some risk factors are “non-modifiable,” neuromuscular training can be employed as an effective tool in the prevention of ACL injury. The Program 3 assessments (Initial Assessment > Midpoint Retest > Final Assessment) performed by Dr. Logan and her team at 3 time points surrounding an 8-week training program at the Fitness Lab. Each assessment includes the Biomotion Analysis, Force Mat Testing and the Functional Movement Screen. Biomotion Analysis with a 2-camera sensor system, enabling calculation of joint angles during common functional movements, such as squatting and jumping. In comparison to the majority of products available on the market, our system uses no infrared technology but utilizes image-based techniques. High quality video recordings with high frame rates and high resolutions are captured and saved using synchronized industrial cameras. Force Mat Testing to assess jump and hop landing mechanics and force distribution. This tool allows us to guide assessments, improve patient outcomes and differentiate your sport-specific technique using real-time force & balance data. Functional Movement System Analysis to evaluate for strength, flexibility and movement quality deficits, as well as recognize movement patterns that support sport-specific activities. This data enables us to prescribe individualized exercise recommendations to correct the body asymmetries we know are a risk factor for injury. After this comprehensive Initial Assessment is performed, an individualized Needs Assessment is provided to the team at the The
Fitness Lab with our training recommendations. Testing is repeated at 4-weeks and 8-weeks by our team. Location: Testing is performed at OrthoONE (Centennial, CO) or at The Fitness Lab (Greenwood Village).
(continued on reverse side)
IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT FITNESSLABCO.COM OR CALL 303.800.2829
ACL INJURY PREVENTION PROGRAM (Continued from other side)
FUNCTIONAL MOVEMENT SCREEN WITH MOTION ANALYSIS
FORCE MAT TESTING
HOW TO REGISTER
1. Schedule your assessment with Dr. Logan and team by calling 303.218.4255. Assessments can be performed at OrthoONE in Centennial or at The Fitness Lab in Greenwood Village. Total Cost of 3 Assessment Sessions with Dr. Logan: $395 2. Schedule your training session with the Fitness Lab at one of our two convenient locations in Highlands Ranch or Greenwood Village. Training for this program will be offered at a special price for both one-on-one and small group training. Don’t have a group? Want to make some new friends? The Fitness Lab has you covered. Our staff will work with you to get you into a group that ensures that you will be challenged while making new friends along the way. Total Cost of 16 Training sessions: 1 on 1 $1000 or group $650-750 depending on group size. For groups larger than 5 or teams, please contact the Fitness Lab at 303-800-2829 for additional price discounts!
Further details can be found at cloganmd.com/ACLprevention.
DR. LOGAN’S TEAM
DR. CATHERINE A. LOGAN is an Orthopaedic Surgeon specializing in sports medicine. After practicing as a PT for 7 years, she entered medical school at Tufts. Dr. Logan completed her Orthopaedic Surgery residency at Harvard, followed by fellowship at The Steadman Clinic in Vail, CO. She also travels internationally and nationally as a member of the Team Physician pool for the US Ski & Snowboard teams. BRIDGET VAN BOXTEL , PA-C, ATC is a physician assistant and athletic trainer with Dr. Logan. The favorite part of her job is keeping patients active and returning them to their preferred activities after injury. In her free time, you can find her outdoors skiing, mountain biking and hiking with her husband, Nate, and dog, Pratt. ALEX BECKER , ATC, SA is an athletic trainer and surgical assistant who has always had a passion for helping athletes return to what they love to do. Outside of work, she enjoys snowboarding, hiking and camping in the mountains, listening to music at Red Rocks and cheering for her Fighting Texas Aggies and Green Bay Packers.
Bridget Van Boxtel, Alex Becker, & Dr. Logan (From left to right)
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