Fitness Lab. Stay Off The Sidelines

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STAY OFF THE SIDELINES HOW ACL INJURY PREVENT I ON PROGRAMS COULD SAVE YOUR ATHLET I C CAREER

ALSO INSIDE

STAFF SPOTLIGHT: MEET KELSY • WHAT PATIENTS ARE SAYING PROTEIN-PACKED RECIPE • EXERCISE ESSENTIALS

N E W S L E T T E R

STAY OFF THE SIDELINES HOW ACL INJURY PREVENT I ON PROGRAMS COULD SAVE YOUR ATHLET I C CAREER

suffer an ACL injury will suffer a second ACL injury in their athletic career. The increasing number of ACL injuries, risk of re-injury, and possible development of early-onset knee OA has put an increased emphasis on the need for prevention. ACL injury prevention programs have been a focus of sports medicine research in the past two decades. Various ACL prevention programs have been designed in an attempt to correct deficiencies in athletes that increase their risk of injury. These programs include exercises that address muscle strengthening, muscle recruitment patterns, landing and deceleration patterns, proprioception, and plyometrics. Majority of these programs last about 20-30 minutes and are easy to incorporate into a practice setting. It is important to include an ACL injury prevention program in an athlete’s workout regimen due to the substantial evidence that supports the effectiveness of these programs. One study showed an ACL injury risk reduction of 52% in female athletes and 85% in male athletes with the incorporation of an ACL prevention program. There is promising evidence that these prevention programs work and will help to keep athletes on the field and out of the training room.

A tear of the anterior cruciate ligament (ACL) is a common injury that occurs in athlete’s and can jeopardize an athlete’s athletic future. This is a devastating injury requiring many months of intense and painful rehabilitation and an interruption in sports participation. Post- operative rehabilitation can take 6-9 months, delaying return to sport and in some cases preventing return to prior intensity and skill level. ACL injuries can occur through contact, however, majority of these injuries occur through a non-contact mechanism. Female athletes have been reported to sustain non-contact ACL injuries at a rate of two- to eightfold greater than male athletes. Many explanations for the increased risk of injury to female athletes have been proposed, including increased knee valgus or abduction moments, generalized joint laxity, knee recurvatum, ACL size, and the hormonal effects of estrogen on the ACL. Regardless of mechanism of injury, the number of ACL injuries that are occurring today continues to increase. It is estimated that 350,000 ACL reconstructions are performed annually in the United States. Despite surgical repair, 79% of those individuals develop knee osteoarthritis (OA) and 20% suffer re-injury within 2 years. One in four youths who

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 !

DR. KELSY WHEELER STAFF SPOTLIGHT

ME E T T H E NEWE S T ADD I T I ON TO T H E F I TNE SS L AB T E AM!

C E R T I F I C A T I O N S • Yoga Sports Science Coach • Select Functional Movement Assessment

Dr. Kelsy Wheeler PT, DPT Kelsy is a proud Colorado native who loves experiencing life outdoors. She loves to ski, camp and hike, stand-up paddleboard, yoga, run and play volleyball; any sport or activity that gets her outside under sunshine and blue skies. She and her fiancé adopted a husky puppy named Chuck and love taking him on outdoor adventures in the mountains on the weekends. At Colorado State University, Kelsy learned that she wanted to become a physical therapist so she could help people get back to doing the things they love. This came from volunteering at Craig Hospital where she met so many amazing patients, being heavily involved in the Pre-Physical Therapy Club and organizing many events with people of all abilities. E D U C A T I O N • Doctorate in Physical Therapy, University of St. Augustine, 2018 • Bachelor of Science in Health and Exercise Science, Colorado State University, 2014

While in Physical Therapy school, she had clinical experiences in orthopedic and sports clinics where she found her passion in injury prevention, working with young athletes and the older active population. Kelsy believes physical therapy is more about working with the whole person rather than their specific injury is the key to helping people return to the life they want to live. She loves developing relationships with people and helping them in the process.

MED I CAL EXERC I SE SERVICE SPOTLIGHT

At the Fitness Lab, our Medical Exercise Program begins where traditional PT ends for patients with chronic medical conditions. This program consists of a medically guided exercise for ongoing management of patients that either have reached their insurance cap or for the patients that don’t “fit” into traditional PT services but still require medical supervisionwithexercise.TheFitnessLab’sMedicalExerciseSpecialiststrive tomaintain or improve the gains made in PT by utilizing a series of neurological, musculoskeletal, and functional movement assessments to aide in corrective exercise prescription. OurmedicalexerciseSpecialist thendesigna trainingprogramaimedatrestoringnormal nerve, jointandmuscle functionwhile improvingoverallmobility,flexibility,andstrength. All of our Medical Exercise Programs are designed to be condition (link to conditions we treat) specific and are comprehensive in nature. If you have already completed a physical therapy program but still need ongoing medical management in order to maintain or progress with your physical fitness we can help! Contact our physical therapists or give the Fitness Lab a call today at 303-800-2829 to get started!

IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT FITNESSLABCO.COM OR CALL 303.800.2829

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!

THE NON-DIET LIFE Fit. Happy. Healthy.

The three secrets to weight loss success with George Quijano! 1. Don’t starve yourself 2. Don’t overexert yourself 3. Don’t spend a small fortune

8755 E Orchard Rd #604 Greenwood Village, CO 80111

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PROT E I N - PACKED REC I PE

Keep up with your physical therapy exercises to relieve pain and prevent further injuries If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. HAS YOUR PA I N COME BACK?

BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE

1 2 3

Ingredients •4 (4 oz) chicken breasts •2 tbsp blackened seasoning •½ cup plain, Greek yogurt •½ avocado

•1 tsp lemon juice • ½ tsp garlic powder •⅛ tsp salt •2 tbsp sliced green onions

Directions Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium- high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.

Sign up for The Fitness LAB’s Medical Exercise Program by visiting our website.

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO IMPROVE LEG STRENGTH

NOW ACCEPTING CIGNA INSURANCE Good news! Both Fitness Lab locations are now accepting Cigna insurance for Physical Therapy services.

Walking Lunges Take a big step forward so that your knee forms a right angle, dropping your back knee toward the ground. Pull yourself forward using your front leg, then repeat, alternating legs. Perform 3 sets of 10 reps. Alwaysconsult yourphysical therapistor physicianbeforestartingexercisesyouare unsure of doing.

Exercisescopyrightof

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

Y-BALANCE 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)

IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT FITNESSLABCO.COM OR CALL 303.800.2829

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