Are you ready for the summer? We know we are! The warm weather poses so many new and fun activities, from summer teams to beach trips to clubs and camps; however, these activities also pose the risk of sustaining an injury. With all the hustle and bustle of summertime activities, it can sometimes be difficult to remember to take care of your health on top of everything else you have going on.
N E W S L E T T E R
KEEP BRINGING THE HEAT SUMMER T I PS FOR STAY I NG I N THE GAME AND OFF THE BENCH
ALSO INSIDE
Concussion Rehabilitation • Protein-Packed Recipe Hear It From Our Fans • Exercise Essentials
N E W S L E T T E R
KEEP BRINGING THE HEAT SUMMER T I PS FOR STAY I NG I N THE GAME AND OFF THE BENCH
Are you ready for the summer? We know we are! The warm weather poses so many new and fun activities, from summer teams to beach trips to clubs and camps; however, these activities also pose the risk of sustaining an injury. With all the hustle and bustle of summertime activities, it can sometimes be difficult to remember to take care of your health on top of everything else you have going on. At The Fitness Lab, we want to make sure you are still maintaining your optimum levels of health and fitness, even when you’re lounging on the sand! Contact us today for more information, and follow our helpful tips below: 1. PREPARE. Are you planning on hiking, climbing, or strolling through a trail this summer? If so, it is important to prepare for the terrain beforehand. Knee injuries are common when moving along unsteady surfaces. Hiking boots with proper traction will help you maneuver those uneven terrains without the risk of slipping or falling. If needed, custom orthotics may also be fitted to your boots, in order to make the journey easier and more comfortable for you, in addition to decreasing your risk of injury. 2. TRAIN FOR YOUR SUMMER TEAMS. Are you part of a summer sports team? If so, it is important to make sure you prepare your body for the upcoming season beforehand! Use this time to start training, maintaining a nutritious diet, and strengthening the necessary parts of your body. This will help avoid unnecessary injuries during your season. At The Fitness Lab, we offer sports performance and training classes to train your body for your specific sport! Contact us to find out how we can get you to your peak performance for your summer team. 3. RUN RESPONSIBLY. The summer is a great time to get back into running – and many people take advantage of that! Running can lead to some accidental injuries, such as Achilles tendinitis, sprains, or shin splints. By wearing the proper footwear and
maintaining a proper running technique during the summer months, you can run responsibly without the risk of sustaining an injury. Make sure your feet are always aimed in the direction you are running, your body is leaned forward, and your knees are soft and bent, in order to lessen the impact of the ground. Most importantly – always warm up beforehand! Contact us to find out other ways we can help you improve your technique.. 4. AVOID YARDWORK-RELATED INJURIES. Cutting the grass, trimming the hedges, weeding, tending to the garden… there is a lot of yardwork required in the summer months! Back and knee pain are common issues that can occur from tending to a yard with poor technique. Below are some helpful tips for avoiding back/knee pain while doing your outdoor chores this summer: • Lift with your legs, not with your back. • Squat down to kneel when working at ground-level, rather than bending over. • Use tools to lessen your load. • Maintain the natural curves of your spine when working on your yard. • When lifting, keep objects close to your body. • Use knee pads when kneeling for extra protection. • Much like any other physical activity, warm up beforehand! 5. CONTACT US FOR HELP. At The Fitness Lab , we want to make sure you stay safe this summer– we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. We can design an individualized treatment plan for you, based on your specific needs and goals. We’ll help you prepare for the summer so it can be one to remember!
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 !
CONCUSS I ON REHAB I L I TAT I ON
WHAT DO I DO IF SUFFER A CONCUSSION? The first priority in the management of a sports concussion is to remove yourself from play as soon as a concussion is suspected. The American Academy of Neurology uses the mantra of “If in doubt, sit it out,” as a guide for parents, coaches, and healthcare providers. Removal from play decreases the risk of suffering another concussion and prolonging recovery. Healthcare providers should perform a sideline assessment which may include tests to rule out a neck injury, issues with memory and neurocognitive tests (tests of thinking). Afterwards, you should follow-up with a healthcare provider for reassessment and management of the sports concussion. TREATMENT FOR A CONCUSSION Concussion rehabilitation is a team effort, with your physical therapist focusing on exercises that test and rebuild your vestibular system. Other healthcare professionals including your primary care physician and occupational therapist may take an active role in your therapy, as well as teachers and school administrators for high school athletes. As symptoms begin to improve, your physical therapist will be able to gradually help you to return to physical activity. If you or someone you know has suffered a concussion, call the physical therapists at the Fitness Lab today!
The Centers forDiseaseControl (CDC) estimatesthat1.6millionto3.8 million people experience concussions during sports and recreational activities annually in the United States. As the warmer weather encourages outdoor sports for adults and high school athletes, there comes an increased risk of suffering from a concussion. Accidents happen, and while concussions can become serious, with the proper assessment and care, they are entirely treatable. WHAT IS A CONCUSSION? A concussion is a brain injury that disrupts normal brain function, usually caused by a bump, blow or jolt to the head or the body that causes the brain to move within the skull. This movement causes the brain to hit the inside of the skull or stretch, resulting in a change in brain cell chemistry and structural injury from cell stretching. Concussions are quite common, and most athletes who suffer a sports-related concussion do not show the more alarming or obvious symptoms such as unconsciousness or memory loss. Sports concussions are described as a “mild” traumatic brain injury because concussions are not usually life threatening; however, concussions can lead to serious long-term consequences if not managed correctly by a healthcare professional.
EXERC I SE ESSENT I AL S RUNNER’S STEP
PROTEIN-PACKED RECIPE CHOCOL ATE PEANUT BUTTER SHAKE
Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner before alternating legs. Perform 3 sets of 10 reps three times per week. Alwaysconsultyourphysical therapistor physicianbeforestartingexercisesyouare unsure of doing.
INGREDIENTS • 12 oz water, milk, or yogurt • 2 scoops chocolate flavored protein powder • 1 banana • 1 cup of spinach • 2 tbsp of natural peanut butter • 1 tbsp cacao nibs or dark cocoa powder DIRECTIONS Blend all ingredients together until smooth.
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T I GER- ROCK MART I AL ARTS Hear what Clint Asay, owner of Tiger- Rock, had to say about the Fitness Lab after our mobility workshop last month: “We are honored to partner with The Fitness Lab and believe in the work they can do for our athletes! They have given our team fantastic training and insight to better our range of motion, strength, and recovery. Thank you for all you do for Tiger-Rock!”
VIKING POWER FITNESS HOME OF OUR SECOND LOCATION IN GREENWOOD VILL AGE
Viking Power Fitness is not only the home of our second location in Greenwood Village but is also one our valuable local community partners. Viking Power Fitness is a private gym located that specializes in personal and small group training sessions. Co-Owner and fitness expert Oyvind Gulbrandsen brought the intensity of a viking to Colorado in 1999 and has been in the business now for 25 years. Co-Owner Kelly Gulbrandsen brings the humble warrior energy to the gym. She specializes in Pilates and has 12
years of experience. Her studio offers one-on-one sessions as well as doubles work, all located at Poppie Pilates Studio located inside Viking power Fitness. Another valuable member of the Viking Power Fitness Team is Co-Owner and Elite Performance Coach Caleb Smeltzer. who seeks to help his clientele define and achieve their goals in fitness. Caleb has been in the business for 10 years now and his momentum is always at peak level. The gym not only provides personal training, but also Pilates, group training, Muscle Activation, Technique sessions, and Physical Therapy provided by the Fitness Lab. Their trainers are the best of the best, with years of experience under their belts. Training sessions last an hour and will be tailored to what clients want to target aiming to meet all of their goals. The gym has strong bonds with all of its clientele and will continue to carry a strong relationship with each and everyone on a personal level. If you want to learn more about Viking Power Fitness or if you are interested in “Training Like A Viking” click the button below
Tiger-Rock Martial Arts is a partner with the Fitness Lab that seeks to pursue and challenge athletes of all abilities to R15E and transform themselves and their world. Click the button below to reserve your free trial class!
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NEWS FROM THE F I TNESS L AB
Want to learn more about eating healthy without the stress of following an overly restrictive diet? CClick the button below to see what our friends are up to over at the Non-Diet Life! START THE NON - D I E T L I F E !
SHE SAID YES! Congrats to our Physical Therapist Dr. Tim Rutan and his girlfriend Nicole on their recent engagement! Tim even got dressed up for the special occasion haha! Be sure to congratulate Tim the next time you visit!
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