Post-Round Stretches for Golfers

Do you stretch after playing golf?
Post-round stretching is just as
important as your dynamic warm up.  The
goals of these static stretches are to decrease stiffness, prevent soreness and
increase golf flexibility.  The muscle is
taken to a point of mild stretch and held for 20-30 seconds.  Perform 2-3 repetitions of each
exercise.  Do not perform any exercise
that causes or increases pain.

Standing Quad Stretch

In your left hand, hold
the club upside down with the grip end planted firmly on the ground.  Stand on your left leg and grab your right
foot/ankle with your right hand.  Try to
keep your right knee directly underneath you. 
Hold 20-30 seconds.  Repeat on the
other leg.

Standing Hamstring Stretch

Hold the club upside down
with the grip end planted firmly on the ground. 
Stand on your left leg and place your right foot onto your golf cart or
another elevated stable surface.  Hinge
forward into the stretch until you feel a stretch in your hamstrings.  Hold 20-30 seconds.  Repeat on the other leg.

Bent Leg Calf Stretch

Hold the club upside down
with the grip end planted firmly on the ground. 
Step back with your right foot. 
Keep your right heel planted firmly on the ground and slowly bend your
back knee.  Hold 20-30 seconds.  Repeat with the other leg.

Standing Figure 4 Stretch

Hold the club upside down
with the grip end planted firmly on the ground. 
Cross your right leg, resting your right ankle just above the left
knee.  Slowly sit back into your
imaginary chair until your feel a stretch in your piriformis. 
Important: Keep your back straight, do not hunch forward.  Hold 20-30 seconds.  Repeat with the other leg.  (Can
also be done seated.)

Standing Prayer Stretch

Hold the club upside down
with the grip end planted firmly on the ground. 
You can also use your golf cart or higher stable surface.  Sit back into your heels, hinging at the hips
until you feel a stretch in your shoulders and lat muscles.  Hold 20-30 seconds.

Wrist Extension Stretch

Grab your right hand with
your left hand.  Extend your wrist
bringing your finger nails toward your forearm until you feel a mild stretch.  Slowly extend your elbow.  Hold 20-30 seconds.  Repeat on the other arm.

Wrist Flexion Stretch

Grab your right hand with
your left hand.  Flex your wrist bringing
your finger pads towards your forearm until you feel a mild stretch.  Slowly extend your elbow.  Hold 20-30 seconds.  Repeat on the other arm.

Blog post by Jen Skiba.

Your Desk Job could be Affecting your Golf Game

There have been numerous
studies in the past few years about the detrimental effects of sitting all
day.  Some media sites have even claimed
that “Sitting is the New Smoking” because of the increased risk of disease and
even death.  We know how important it is
to get in 30-60 minutes of physical activity (on most if not all days of the
week) but what you are doing the other 23 hours of your day could be offsetting
the work that you are putting in at the gym or out on the course.
In addition to an increased
risk of cardiovascular disease, sitting can cause a change in your
posture.  Think about how you sit when
you are at the computer.  Most of us
don’t sit up straight and tall like we should. 
Spinal alignment is off as your shoulders start slouching forward
causing your chest muscles to tighten. 
Soon you notice a forward head position. 
Long term sitting can cause your muscles and spine to stay in these
forward bending positions even when we are standing.
In Titleist Performance
Institute (TPI) language, we call this the “C posture,” also known as Upper
Cross Syndrome or kyphosis.  TPI reported that 33.1% of all amateur players have C postures which is
characterized by excessive roundness in the upper back.  More specifically it is tight upper trap and
weak lower trap, tight levator scapulae, tight sternocleidomastoid, weak
serratus anterior, weak deep neck flexors, and tight pec major and pec minor.  An unstable core could also lead to these C
posture characteristics.
A golfer’s thoracic spine
needs to be mobile.  Any arching of the
upper back or lack of thoracic extension can result in a loss of rotation,
specifically in the backswing.  If you’re not
getting the club to the proper position in the backswing, you could be limiting
both your power and consistency.  

The
goal in the setup position is a neutral spine but it’s not a simple fix and
these muscular imbalances need to be addressed off the course and in the gym.  Find a Certified TPI
Professional in your area and schedule a golf fitness assessment.  They will be your greatest resource to help
you improve your golf game.
What can you do if you
have a desk job?  Get up and move!  Take small breaks throughout the day and get
up and stretch, go for a drink of water or take a lap around the office.  Set a timer so every 30 minutes you are
reminded it’s time to stand up.

Remember: A neutral spine and good posture will lead to more rotation.  Mobility is important for proper mechanics
and injury prevention.  If you don’t take
care of your body, your longevity in the game you love may be cut short!
[Related Posts: Desk Yoga
& Desk Yoga – Part 2]

Blog post by Jen Skiba.

Why do you exercise?

Last month we asked our members, trainers, physical
therapists, and office staff “Why do you exercise?”  We received numerous responses.  Everyone has a different reason and motivation
to work out.  Some of us love it.  Some of us hate it.  We know we have to do it.

Below is an essay Anna
Cavanaugh, a Cape Cod Rehab Physical Therapy Aide, shared with us about regarding the topic…
Transforming society by optimizing movement to improve
the human experience
“Physicist Sir Isaac Newton’s First Law of Motion states: An
object at rest tends to stay at rest and an object in motion tends to stay in
motion, unless acted upon by an external force. When this law of motion was
first introduced in the 1600s, Newton
used it to explain how mass behaves in a system free of external forces such as
friction or gravity. As a recent graduate interested in physical therapy, I
view this law not only applicable to physical objects and systems, but also to
the work of physical therapists in rehabilitating, managing and preventing of
injuries for people in our society.
As an athlete, I fully appreciate the need to stay active,
flexible, and strong for muscle and joint health. I am committed to improving
the human body and how it moves and stays mobile at any age in order to empower
individuals to be able to lead independent and dynamic lives, especially with
the sedentary lifestyle of many today. As a future physical therapist my goal
is to embody this philosophy through education, commitment and innovation.
Education is the foundation to a successful recovery and
enhancing a patient’s wellbeing. I want to help people heal, but first, I want
them to understand how they became injured. Making this a more active process,
I want us to work together to restore their health and prevent future injuries
and complications through proper demonstration and practice of exercise
techniques. To establish this plan of action, I plan to treat the people I work
with as “students” interested in learning about their body and injury
prevention, as opposed to “patients”, where they might think of it as
a one-way experience.  In doing this, I
hope to create a different level of engagement and involvement, which allows
them to continue independently long after their treatment is complete. It is
critical to empower a patient with knowledge and confidence in order to
encourage them to take charge of their own therapy.    
Among many goals that people have in their lives, the
ultimate goal is to live a pain-free life, and I am committed to making that
happen for people as the second step in my vision as a physical therapist. As a
competitive swimmer, I learned the best way to stay pain and injury free is
through self-discipline in developing good technique. I want to help my
“students” live their lives without restrictions or pain. Knowing
effective techniques of any exercise is vital in order to be able to practice
and perform effectively.  My approach to
this is to be positive and encouraging to make therapy and exercise enjoyable
without pain so they do not avoid workouts.
A third component of my philosophy is to incorporate
innovation into my practice. The body is fascinating with its ability to
perform complex and connected moves as one through whatever motions we desire.
When the body is not able to perform the motions that were so effortless in our
youth, problem solving is key to finding the route of the issue and figuring
out ways to strengthen and rehabilitate the individual back good health. An
important consideration for this is that we live in a society where
advancements in science and medicine are constantly changing.  It becomes our responsibility to stay abreast
of this new information and to incorporate it into new treatments, techniques,
and exercises. By incorporating more innovative and individualizing techniques,
I will help my patients move toward better functional lives. 
In Newton’s
third law, he stated: “for every action there is an equal and opposite
reaction.” Concluding with another fundamental physics law, it is important to
help the patients become aware of the fact that the more work that one puts
into his or her own recovery the greater the results he or she will see over a
lifetime. While not everyone is, or aspires to be an athlete, a few minutes of
exercise daily is a step on the road to higher mobility. In today’s lifestyle,
where food is readily available and a high level of activity is not required to
stay alive, many may atrophy into weaker versions of their intended selves,
which is detrimental to their bone mass and musculature. In wanting to
transform the health of society, one patient at a time, I hope to challenge and
motivate individuals to lead more active lives and encourage people to invest
in their own health and future. I wish good health and wellbeing for those I
treat through our work together, and envision that I can make becoming strong
and fit contagious.”
Think about it.  Why
do you exercise?

Blog post by Jen Skiba.

5 Burdenko Strength Exercises for Runners

All athletes need to strength train but it’s an
element to your training that is often missed. 
Strength training will make you a stronger, faster, and more efficient
runner and most importantly—strength training will help keep you injury
free.  Below you will find 5 Burdenko
exercises that Eric Chandler, a Certified Strength & Conditioning
Specialist and Certified Burdenko Method Instructor, chose to target muscle
groups important for runners. 

Begin with 10 repetitions of each exercise.  After a few sessions, try 2 sets of 10
repetitions and start adding speeds.  Do
not perform any exercise that causes or increases pain.

Earth to Sky

Lunge to the
side and “sweep the floor” with your opposite hand and continue to complete big
circle overhead. Continue for 10 repetitions and repeat to the other side.

1/2 Roll Lunge Step

Stand on one leg with your foot in the middle of the half roll.  Use the other leg to step forward into a
lunge and then step back into a lunge. 
Repeat back and forth for 10 repetitions and repeat on the other
side.  For a challenge, reach opposite
hand to the front foot while lunging.

1/2 Roll Leg Swings

Stand on one
leg while swinging the other leg forward and back. Swing the arms so opposite
hand and foot are in front. Make sure to keep your body straight and swing the
leg high back and forth. Continue for 10 repetitions and repeat on the other
side.

Scooters




Lay on your
side with legs straight together. Support your head with your lower arm and
position your top arm in front with fingers pointing towards the body for
stabilization. Bend top knee towards the top arms. Extend leg straight at elbow
level. Swing leg back to starting position. Continue for 10 repetitions and
repeat on the other side. Progress to full leg extension behind the body, bend
knee and bring forward to elbow again.




Rotate and Kick

Lay on your side with legs
straight together. Support your head with your lower arm and position your top
arm in front with fingers pointing towards the body for stabilization.
Lift top leg straight up and bend your knee down bringing your heel to your
buttocks. Turn knee up and extend your leg straight up. Return to start
position. Continue for 10 repetitions and repeat on the other side.

Blog post by Jen Skiba.

5 Burdenko Warm Up Exercises for Runners

A good warm up is important for preventing injuries
and preparing your body to perform.  Next
time you head out the door for a run, try these 5 Burdenko warm up exercises
that Eric Chandler, a Certified Strength & Conditioning Specialist and
Certified Burdenko Method Instructor, picked out with runners specifically in
mind. 
Warm up by walking for 3-5 minutes.  Perform 10 repetitions of each exercise.  Gradually move through greater range of
motion.  Do not perform any exercise that
causes or increases pain.

Wake Up Call

Take a small
step forward white extending your arms overhead. Clap! Return to start position
and repeat with the other leg. Gradually take bigger steps forward until you
are lunging.

Weight Shift Catch

Shift weight
to one leg and simultaneously catch and lift the knee with both arms and pull
the knee to chest, hold the balance. 
Return to start position and repeat with the other leg.

Squat Hurdles

Squat with
arms straight forward at shoulder level. As you stand, mimic hurdle motion: one
leg kicks out straight, touching the foot with your opposite hand. Other arm
extends back. Squat and repeat with the opposite hand and foot. Get the motion
in rhythm, kicking knee is straight, weight bearing leg is on the ball of the
foot.

High Knees/High Heels

Perform 3 high
knees with alternating arm swings then 3 butt kicks, lifting the heel towards
the buttocks, continuing with the arm swing.

Power Stride

Start with one
foot in front of the other.  Drive up
with the back leg to a high knee with opposite arm in the air.  You can take it one step forward and go all
the way up to your toes on the stable leg. 
Continue for 10 repetitions and repeat to the other side.

Blog post by Jen Skiba.

Row, Row, Row Your Boat

Looking for a full body, cardiovascular
workout?  Try indoor rowing.
Rowing has become more and more popular
over the past few years.  It’s a fairly
simple cardiovascular activity using the entire body.  It’s easy to learn and entirely up to you to control the time, distance, and intensity.  Rowing is great for burning calories,
increasing your stamina (through heart rate training!), and strengthening your
muscles.  It’s also a low impact activity
with much less pressure on the joints than walking, running or jumping.  Joints move through a wide range of motion
and when I say the entire body is working, I mean the entire entire body.  With every stroke you are using your calves,
quads, hamstrings, glutes, core, pecs, biceps, triceps, deltoids, lats, and so
on.

Technique is important.

Before you hop on a rowing machine and
start rowing, make sure you learn proper form.  Technique is important to keep you injury
free and more efficient so you can row better and faster.  Some of my clients are worried about straining the
lower back during rowing exercises but if done correctly, power comes from
the legs putting minimal stress on the lower back.

The Rowing Sequence

There are two phases in the rowing
stroke: the recovery phase and the drive phase. 
These two phases can be broken up into 4 positions: Recovery, Catch,
Drive, and Finish.
During the recovery phase, your triceps
work to extend your arms out in front of you and your upper body (abdominals
flexed with back muscles relaxed) is leaning forward at about a 30 degree angle.  Start to bend your knees allowing the seat to
slide forward.  The catch position is
when your shins are vertical and the balls of the feet are in full contact with
the footplate.  To protect your knees,
you never want to compress your legs past that. 
Your arms are still straight with shoulders level.

 

The drive phase begins with arms
straight and upper body still leaning forward at 30 degrees while beginning to push off the
footplates with your legs.  During
rowing, power is generated in the drive phase with the muscles of your
legs.  Your shoulder muscles are also
contracting during this time.  As you
straighten your legs, lean your upper body back at 30 degrees,
using your core to support your lower back. 
Use your biceps to bring your hands back in a straight line toward your
lower ribs.  Your glutes and hamstrings
are also contracting to extend the hips. 
This brings us to the finish position with legs extended, arms at the
lower ribs, flat wrists, upper body engaged and still at 30 degrees, head
neutral with neck and shoulders relaxed.

Adjust the damper setting

The most common misconception about the
Concept 2 Rower is the damper setting. 
I’ll admit that I even had this all wrong.  On the Concept 2 Rower, the lever is 1-10 on the flywheel.  The damper setting does not
control the level or resistance.  Let me
repeat.  The damper setting does not control
the level or resistance.
The damper setting controls how much air
flows into the flywheel cage.  High
settings will allow more air in which takes more work to spin the
flywheel.  This doesn’t necessarily mean
you will go faster or farther, it just means you will work harder and your
muscles will fatigue quicker.  Lower
settings allow less air flow making it easier to row.
How do you change the resistance?  You pull harder!  It depends on the leg strength and power
behind your push off and how hard you pull using your arms and back muscles.
Start with a setting or 3-5 and
experiment with different settings. 
Typically 3-5 is ideal for aerobic exercise and building endurance.  Higher settings turn your aerobic exercise
into more of a strength workout.

Warm up & start out slow

Before you begin a rowing workout, warm
up for 3-5 minutes.  Start out slow and
gradually increase your time, distance, and intensity.  Getting too ambitious your first few sessions
on the rowing machine will set you up for injury!

Focus on your breathing

Breathing is often overlooked when
exercising.  With each inhale, you are
filling your lungs with fresh oxygen and supplying muscles with nutrient rich
blood whereas each exhale you are flushing out the bad carbon dioxide and
waste.  Holding your breath, breathing too fast or too shallow will have an effect on
your workout.  Our goal during rowing is
deep and relaxed breathing and creating a breathing rhythm related to the
rhythm of each stroke.
Most rowers either take one breaths per
stroke: inhale during recover, exhale during the drive.  Rowers rowing at high intensities may sneak
in a quick second breath per stroke.
See what works best for you and continue
the same breathing pattern throughout your workout.  This will keep your muscles happy with
continuous and regular oxygen supply.

Last but not least—have fun!

Blog post by Jen Skiba.

Race Week Taper Mode

Whether you’re running the beautiful and
prestigious 7-mile Falmouth Road Race course in Falmouth, Massachusetts next
Sunday or preparing for your goal race of the year, race week is a very
important week.

Let me start out by saying – nothing you
do in the week (actually two weeks) before the race will benefit you in terms
of aerobic fitness levels, speed, or strength. 
Your last long run should be 2 weeks out.  One of the hardest things about taper can
be learning to trust your training.  However, cramming in an extra long run or logging
mega miles will only lead to tired and heavy legs or even worse… over training
and injuries!  You have done all the hard
work (hopefully!), now is the time to let your body rest up and prepare for the
big day.
I am a big believer in training
plans.  There are a million to choose
from but the right training plan, if followed, can set you up for a great
race.  Sure there are things that we
cannot control—like the weather—but doing all the little things that we CAN
control make all the difference in the world.
If the race is on Sunday, run like your normally would Monday-Thursday with a day or two off. 
Nothing crazy fast or out of the ordinary.  Try 4-6 strides at the end of your run to
work on turnover.  Take Friday completely
off as a rest day and use Saturday as a “shake out run” or an easy, easy 20-30 minutes
max before you tear it up on Sunday.
If the race is early, practice running
early.  Set your alarm to get out the
door before work.  Your body’s energy
levels fluctuate throughout the day depending on your sleep, stress, and
nutrition.  If you always run in the
morning and you’ve signed up for a night race, make sure to get in a few night
runs to see how your body reacts and give it time to adjust.
Eat smart and stick to your regular
diet.  Don’t try anything new—especially
race morning and the night before the race. 
Avoid spicy foods, seafood or anything with heavy cream that may upset your
stomach.  During your training, you
should have been practicing race nutrition. 
The week of the race isn’t the time to experiment with new gels or different
pre-run meals.  If you’re running a
destination race, call the hotel ahead of time to see what they offer for
breakfast.  If not, bring your own meals
or stop by the local grocery store when you get to your destination.
Get some sleep!!  And I’m not just talking about the night
before.  Try to get to bed a little
earlier every night the week of the race. 
Your body will thank you.
Drive the course.  Some runners like to drive the course
beforehand, others do not.  Knowing the
route can be beneficial if you are in new running territory and are nervous
about the event.  You can scope out the finish line and all
the hills to mentally prepare yourself for what’s to come.
Develop your race day strategy.  Have a plan for how you will tackle the
run.  Do you have a goal time in
mind?  Do you usually go out too
fast?  Are you too conservative so you
always feel like you could have done better? 
Almost as important as having a strategy is being able to adapt.  What if something goes wrong?  How will you recoup and finish the race?  Maybe you’re having a bad day but never give
up.  Take a look around at all the
runners, volunteers, and race supporters. 
Everyone out there on the course has their own story to tell about their
training and struggles.  Appreciate the
run and learn from your experiences. 
There is always another race to redeem yourself.
Lay everything out the night
before.  Pick out (and try on) your race
day outfit.  Even better–wear your race
day outfit for a run.  Don’t wear new
sneakers the day of the race.  Make a
checklist of everything you will need: bib number, pins, socks, sneakers, watch,
Gu, Body Glide, etc.  Plan your
breakfast.  Set your alarm early enough
that you aren’t rushed.  Expect traffic.  Add in extra time because you know you will
want to wait in a porta potty line and a dynamic warm up before the start.
Try all these race week taper tips and
you’ll be arriving at the start line with fresh legs ready to rock a personal best!  Good luck!
Blog post by Jen Skiba.

Spinning Tips for New Riders

Thinking about attending your first Spin Class?  Spin is an awesome cardiovascular workout with high energy, the lights turned down and the music turned up!  Here are my tips for new riders:

Arrive early.


Proper bike set up is extremely important for safety and injury prevention.
Class begins on time so arrive 10-15 minutes early to ensure enough time for
the instructor to help get you oriented.

Drink lots of water.

It is recommended by
Spinning.com to drink 40 oz of water for a 40 minute spin class.  8 oz of water about 30 minutes before class,
24 oz during class, and 8 oz within 30 minutes after class.  If you get to the point where you feel
thirsty, you are already enduring the early stages of dehydration.

Bring a towel.

You will sweat!  Some fitness centers will supply towels to
their members.  If you are unsure, it’s
best to bring your own just to be safe because I guarantee you will want one!

The bike seat isn’t that
bad!


Don’t be intimidated by the small & narrow bike seat! It only takes a few
classes to get used to it. To improve your comfort, wear bike shorts or bring a
padded seat cover to class.

Wear a heart rate monitor.

A good instructor will
incorporate heart rate training into the ride. 
It adds another element to your training and allows you to see your
progress and continual improvements to your fitness.  Benefits include: improves fitness levels,
more efficient training, avoid over-training, less chance of injury, increases
metabolism & fat-burning efficiency, and most importantly – you’re in
control of your workout and intensity.

Go at your own pace.

The best part about a spin
class is that anyone and everyone can experience a great workout from beginners
to seasoned athletes.  The instructor is
there to motivate and guide riders through a class but it’s ultimately up to
you to choose the intensity.  Some riders
never get out of the saddle – and that’s ok! 
I always say – you can do what you want as long as you’re pedaling!

Most importantly… Have fun!


Blog post by Jen Skiba.

Dynamic Golf Warm Up

Do you warm up before playing golf?  

A good warm up is important for preventing injuries and preparing your body to perform. Next time you head out to the course, try these sport-specific, dynamic stretches. Warm up by walking for 3-5 minutes.
Perform 10 repetitions of each exercise. Gradually move through greater range
of motion. Do not perform any exercise that causes or increases pain.

Crossover Pass

Hold your golf club in one
hand and extend your arm to the side. Pass the club over your head to the other
hand. Extend the other arm. Follow the exchange with your head.

Side Bending

Hold your golf club in
both hands over your head.  Bend to one
side. Return to original position. Bend to the other side.

Front Bending

Stand with your golf clubs
behind your back in both hands with your arms shoulder width apart. Bend
forward and lift your arms over your back.

Around the Body

Hold your golf club in
both hands as wide as possible. Rotate the club around your head clockwise. Repeat
counterclockwise.

Hip Rotation

Hold the club upside down
with the grip end planted firmly on the ground. Stabilize your upper body and rotate
your hips. (Remember: We want rotary motion, not lateral!)

Squat and Twist

Hold your golf club in
both hands and extend your arms straight in front of your body. Squat and turn
your hands so that your right hand is on top and left hand is on bottom. Return
to standing. Repeat with the left hand on top.

  

Golf Swing Twist

Hold your golf club in
both hands and extend your arms straight in front of your body. Continue to
hold the club in front of you and twist your body side to side as if your lower
body was going through the golf swing.

Step
and Turn

Place
your golf club on your shoulders, holding onto it with both hands. Step forward
with your left leg into a lunge and rotate your upper body to the left. Return
to the starting position. Repeat to the other side.

Leg Swings (2 Directions)

Hold the club upside down
with the grip end planted firmly on the ground. Stand on your left leg and
swing your right leg front and back. Repeat on the other leg. Then perform the
same exercise swinging your leg left to right, crossing in front of your
stabilizing leg. Repeat on the other leg.

For a
more personalized warm up routine, schedule your Golf Fitness Assessment with
one of our TPI Certified Professionals: https://www.capecodrehab.com/golf-fitness-program/

Blog post by Jen Skiba.

Adult Nationals Weekly Series #6: Paul Wylie’s Presentation

Paul with National Champion Dawn Feest

The U.S. Adult Figure Skating Championship Week was full of amazing skating performances, S.T.A.R.S.
Off-Ice Testing, a Dick Button book signing, and award ceremonies crowning
National Champions.
A highlight of the weekend
was a presentation by American figure skater and 1992 Olympic silver medalist
Paul Wylie.
Paul used to train at the
Tony Kent Arena in South Dennis under Olympic and World Skating coaches Evy and
Mary Scotvold and has also worked with the famous Dr. Igor Burdenko, developer
of the Burdenko Method.  Paul made a
quick visit to the Hyannis Youth and Community Center in Hyannis, MA
for just enough time to speak about functional training, different training
approaches, and fitness as a lifelong journey.
“The Burdenko Method is a
natural part of what I do.  I incorporate
his exercises into my warm up routine backstage before I go on the ice,” said
Paul.  Burdenko exercises are dynamic and
very sport-specific. 
“Working the
whole body in different directions and at different speeds are principles of
the Burdenko Method that translate exceptionally well for figure skaters who
work slowly and gracefully and move into fast dynamic movements while changing
directions,” said Joe Carroll PT DPT, owner of Cape Cod Rehab Physical Therapy
and Master Burdenko Method Instructor.
When Paul first began
skating, training was about trial and error and driven by urgency.  Paul admitted to overtraining and little to
no recovery time. 
His quote of the day was,
“Stress without recovery is the enemy!” 
Training “in the olden
days” was like cramming for a test.  If
there was a competition coming up, skaters went through their routines time
after time, jump after jumps.  They knew
they had to incorporate weight lifting and ballet but no one knew how much or
how often.  He was on rollercoaster
battling body weight and body image.  Too
much weight lifting would bulk up a skater and too much ballet would also harm
skating aesthetics.  It was about trial and
error and seeing what didn’t work.
Now training figure
skaters has taken a more integrated approach driven by goals and personal
plans.  Everything is sport-specific and
individualized.  Skaters work with a team
of professionals working toward a common goal. 
A plan is developed for the season, off-season, career, and a plan for
WHEN they get injured – because it’s going to happen at some point!
Paul credited Dr.
Burdenko’s 6 Essential Qualities of Life and Sport:
  • Balance
  • Coordination
  • Flexibility
  • Endurance
  • Speed/Quickness
  • Strength
“Build on the basics to
become extraordinary from the ground up,” said Paul.
A lot of figure skating
and sport is mental.  Motivation requires
3 things: competence, autonomy (“it’s my choice”), and relatedness.  There are certain questions you need to ask
yourself every time you walk into the gym or ice rink.
“What can I accomplish today?”
“What excuses do I make on a daily basis?”
“Who do I admire? 
What qualities do I admire about them?”
“How can I continuously improve?”
Paul’s talk was very
motivational and encouraging.  If you
ever have a chance to hear him speak, you won’t want to miss it.
Final thoughts from Paul:
Ballet was the Russian Secret Weapon.

Blog post by Jen Skiba.

Easter Candy Reality

Did you know that Easter
is one of biggest candy consuming holidays in the U.S. coming in second only to
Halloween?  Every year American’s spend
over $2 billion on Easter candy!  About
70 percent of all Easter candy sold is chocolate. 
Before you head to the
candy aisle at your local grocery store, let’s take a look at some Easter candy
favorites and we’ll let you decide if all those calories and sugar is worth it.
Marshmallow Peeps

Serving Size 5 chicks
Calories 140, Total Fat 0g, Sat Fat 0g, Sodium 15g, Total Carb 36g, Sugars 34g
No Easter basket is complete
without Marshmallow Peeps!  You may be
thinking – wow, no fat! And each Peep is only 28 calories? – but have you
noticed how much sugar makes up this marshmallow goodness?  The are 36g carbohydrates (0g fiber), which
is about 12% your recommended daily value. 
To burn off one serving of Marshallow Peeps, you would have to perform Circuit
Training for approximately 16 minutes*.  If
you’re like me and can’t pass them up, buy the single serving pack to avoid overindulging!
Reece’s Peanut Butter
Egg

Serving Size 1 egg
Calories 190, Total Fat 10g, Sat Fat 3g, Sodium 135mg, Total Carb 18g, Sugars
16g
Each individually wrapped
egg is 190 calories and contains a lot of fat, sodium, carbohydrates, and sugars.  They are highly processed and you would have
to walk or run about 2 miles* to burn off each one of these delicious eggs.




Reece’s Pieces Peanut
Butter Eggs
Serving Size 12 eggs
Calories 190, Total Fat 9g, Sat Fat 8g, Sodium 45mg, Total Carb 24g, Sugars 21g
Check out the amount of
saturated fat!  Saturated fats are fatty
acids with a single bond between the carbon atoms.  They increase LDL cholesterol (the bad kind)
and consuming too much can increase the risk of heart disease and stroke.  The American Heart Association recommends
limiting the amount of saturated fat to less than 7% of daily calorie totals
(or approximately 140 calories in a 2,000 calorie/day diet).  Burn off these calories by jumping rope for
about 16 minutes* or spend 19 minutes* stair climbing.
Cadbury Mini Eggs
Serving Size 12 eggs
Calories 190, Total Fat 8g, Sat Fat 5g, Sodium 30mg, Total Carb 28g, Sugars 27g
Cadbury Eggs are a very
popular Easter candy but they boast a high calorie count, high fat content,
high in carbohydrates (only 1g fiber), and contain a lot of sugar.  If you eat Cadbury Mini Eggs, you should
spend about 25 minutes* on the Rowing Machine or 28 minutes* on the Elliptical.


Starburst Jelly Beans

Serving Size 1.5oz (about
1/4 cup)
Calories 150, Total Fat 0g, Sat Fat 0g, Sodium 20mg, Total Carb 37g,
Sugars 29g
How can anyone resist Jelly Beans on Easter Sunday?  The positive is there is no
fat in the Starburst version.  The
negative is the high carbohydrate and sugar content.  To burn 150 calories, try aqua jogging for
about 13 minutes* or hit the driving range for 40 minutes*.  Like all candy, eat in moderation!




Happy Easter!

*All suggestions are based
off an estimate calorie burn for a 140 pound female.  Exercise intensity, body weight, gender, age, and fitness levels can affect on the
actual amount burned.
Blog
post by Jen Skiba.

Adult Nationals Weekly Series #5: Meet Carolyn


Week 2 we met Briana Lackenby, Cape Cod Rehab Physical Therapist and Yarmouth Ice Club coach.  Weeks 3 and 4 we featured two of our local
skaters: Dawn Feest and Becky Hamlin.  This
week, we will be learning about the other side of figure skating as we meet
Carolyn, co-chair for the 2014 U.S. Adult Figure Skating Championships and
United States Figure Skating (USFS) Judge.

About Carolyn

Carolyn Pierce has been a
judge for United States Figure Skating for nearly 35 years.  She is the Vice President of the Yarmouth Ice
Club and the Co-Chair at this month’s Adult Nationals alongside Donna Wunder,
President of the Yarmouth Ice Club.
Carolyn has been around
the sport of figure skating for almost her whole life.  She started skating at the old Kennedy Ice
Rink in Hyannis.  The facility was built when Carolyn was a
freshman in high school and she has been hooked ever since it was built.  At the time, there were no coaches on the
Cape so Carolyn had to travel to Boston
for lessons.  Carolyn noted, “My skating
was forgettable but that’s when I fell in love.”
Carolyn’s career as a
figure skater ended when she attended college in Florida but her involvement in the sport
continued.  “Our family was absorbed in
skating,” said Carolyn.  She became a
judge for USFA after watching her daughter, a nationally ranked figure skater.  Carolyn’s niece was an 11-time National
Competitor, competing in both singles and pairs and went on to become a World
and Olympic Judge and National Chair for Technical Skating for USFS.

Physical Therapy & Barnstable Fitness

The ties between the
Yarmouth Ice Club and Cape Cod Rehab continue with Carolyn.  She has been a patient of Cape Cod Rehab, a
member of the Barnstable
Fitness Center
and was even a judge for Cape Cod Rehab’s physical therapist Briana when she
was a kid.
A retired Barnstable High
School Accounting and Law teacher, Carolyn now faces strenuous hours on her
feet during competition weeks followed by long flights and long hours of sitting
in the cold ice rink when she’s judging all over the country.  Over the years she’s had her fair share of
injuries and surgeries.  She had both
knees replaced, has two bad hips, two bad shoulders that can’t be fixed, along
with severe osteoarthris.
Carolyn spends a few
months at a time in physical therapy with Briana before meeting with Eric
Chandler, Barnstable Fitness Certified Strength and Conditioning Specialist for
personal training.  Eric sets Carolyn up with
an independent exercise program based on The Burdenko Method in the pool. 
She truly believes that “the pool is saving my life!”

Yarmouth Ice Club Hosting a Major Event

Carolyn and Donna will
co-chair Adult Nationals this month at the HYCC in Hyannis, MA.  Carolyn has been the chair or co-chair at
every single Yarmouth Ice Club event and has judged 5 Adult National
Competitions.
Adult Nationals is one of
four National Championships held in the United States.  The others include U.S. Championships (which
was held in Boston
to decide the 2012 Sochi Olympic Team), U.S. Collegiate Championships (which
the Yarmouth Ice Club hosted in 2012), and U.S. Synchronized Skating
Championships.
To host a major
competition, the Yarmouth Ice Club submitted a bid to USFS 18 months ago.  To submit a bid, the rink, hotels, and all
the details had to be under contract and in place if they were chosen.  Carolyn and Donna have met at least 2 times
per week for the last 18 months and more recently every day to plan and discuss
the details of the event.  In 2012, they
ran not one but three major figure skating competitions.  “Yeah, we’re crazy!” said Carolyn.
Since interviewing
Carolyn, the Yarmouth Ice Club has announced they will be the host of the 2015
Theatre on Ice.

Adult Nationals

Carolyn says that adult
figure skaters are amazing.  They are competing
because they want to be there.  “It’s
crazy and fun but also very intense.  You
will see former competitive skaters performing double axels and triples and
then there are lower levels where adults show their love for skating.”  She said these skaters will surprise a lot of
people and added, “Everyone is cheering and the camaraderie between the skaters
is incredible.”
Blog post by Jen Skiba.

Adult Nationals Weekly Series #4: Meet Becky & Renee



About Becky


Rebecca Hamlin is a
Yarmouth Ice Club figure skater and coach, born and raised in Brewster, MA.  The oldest of 4 kids, Becky started out in
gymnastics and ballet before her cousin introduced her to figure skating.  After one session of Learn to Skate, Becky
fell in love and was in private lessons at 9 years old.
Becky found her passion in
figure skating and competed for almost 8 years. 
Her career ended abruptly when she had to choose between figure skating
and college.

About Renee

When Becky began private
lessons, she was coached by Renee Roos. 
A former figure skater, Renee came from a big skating family as her
sister Nicole moved away at age 14 to train with Olympic and World Skating coaches
Evy and Mary Scotvold.
Renee began coaching in
1990 and has been involved with the Yarmouth Ice Club since 1992.  This was around the time she met Briana Lackenby, who was finishing up her career as an amateur and
eventually started coaching.
Becky with her coach of 18 years.


The Relationship between
Becky, Renee, and Briana

Renee coached Becky
throughout her career.  When Becky pulled
away from the sport, she was not ready to quit. 
She attended New England
College but never lost
touch with her coach.  In September 2012,
Becky still missed being out there on the ice. 
She thought about it for about a year and decided to make her comeback.
When Becky returned, the
Yarmouth Ice Club was in need of coaches. 
She spent the summer as a mentor and started taking on her own
students.  Reconnecting with the rink
felt right and Becky knew it was meant to be. 
She missed competing and knew she had unfinished business.
The relationship between a
coach and student is special.  Renee
began coaching Becky again as an adult and Becky also linked up with Briana for
help with choreography.  Becky looks at
Renee and Briana as a coach, mentor, and a friend.  According to Becky, Renee is “tough when she
needs to be and always there for me” while Briana is like a big sister to
her.  “I am inspired by Bree’s strength
every day.  She has helped me
tremendously and really built up my confidence over the last couple of months.”
“When you take on a new
student, you are not just a coach.  You
become much more involved in a student’s life,” says Renee.  The relationship is built around trust.
Trust is also a big part
of why Briana fits right into the team. 
According to Renee, “Bree is a miracle worker.”  Anytime Renee or her students faces a
setback, Renee always sends her students to see Briana for physical
therapy.  She is a huge referrer of Cape
Cod Rehab, especially because of the pool.

Becky: Then vs. Now

Becky is the only student
Renee has ever coached as both a kid and an adult.  As an adult figure skater, Renee had to
really slow Becky down.  She had to face
reality that she was no longer 8 years old and it’s a completely different
ballgame as an adult.
“As a kid, it’s all about
jumping.  We tried to take what she did
as a kid and make it even better now,” said Renee.  Becky began to think about the process and understand
what her coach was telling her.  The
former “gym rat,” Becky used to be in the gym 7 days a week and on the ice for
2 hours per day.  As an adult, she
training 3-4 days per week on the ice and has been leaning the importance of
recovery.
Becky’s
mindset as an adult has also changed. 
She is skating for the sheer joy and self-satisfaction.  Her training mindset is “You just gotta do
it.  You need to be here.”  Becky quit her other job to focus on her own
students.  When she competed in middle
school and high school, she gave up a lot and her mom sacrificed a lot for
her.  “These kids are counting on
me.  My mom used to do it for me and I just
want to give these kids the opportunity to be the best that they can be.”
Renee added, “Becky uses
figure skating as therapy to escape.  She
leaves everything at the door and she comes on the ice to do what she loves.”  Becky agreed. 
She can’t imagine her life without it.

Adult Nationals

At Adult Nationals, Becky
will be competing with her first competition as an adult and her first program
in 10 years.  She will be skating in the
Intermediate Novice Master’s Free Skate. 
Her music: Romeo and Juliet.
“Becky struggled a
lot.  She never had closure.  This competition is about coming back to
finish what she started.  It didn’t work
as a kid and she’s back to make it work in her 20s,” said Briana.
With two weeks to go until
competition, Becky is feeling confident and excited.  “I still have it in me.  I’m ready.”

Blog post by Jen Skiba.

Adult Nationals Weekly Series #3: Meet Dawn

About Dawn


Dawn Feest is a Yarmouth
Ice Club member from Harwich, Massachusetts who began skating when she was just
8 years old and never looked back.  She skated
competitively for many years and joined the Ice Capades after college.  Touring and performing in ice shows were fun
and a lot less pressure but a part of Dawn missed competing.  She skated with the Ice Capades and other producers until 2002 and then took some time away from the sport.  On Dawn’s
40th birthday, she ran into her childhood coach and she was introduced to adult
figure skating.  Her return to
competition began at Sectionals in 2012 and now at age 44, Dawn will be
competing in her first Adult National Championships this April.

One of Dawn’s regrets as a
figure skater was that she stopped competing. 
After touring with the Ice Capades, she viewed figure skating as a
personal challenge.  She got back to
training and everything including the jumps came back fairly quickly. 

Dawn’s Injury

Dawn was skating a lot:
jumping all the time, performing doubles, and she found she was landing very hard.  Over time she developed
sciatica and started seeing a chiropractor
but this was not fixing the problem and actually making it worse.
From the sidelines, Briana Lackenby, Cape Cod Rehab physical therapist & Yarmouth Ice Club coach,
would watch Dawn on the ice and noticed her stiff landings.  Dawn was introduced to Briana who not only
treated her injury but also switched up her whole style of skating adding
longevity to her career.

Physical Therapy &
The Burdenko Method

For Dawn, it was all about
meeting the right people at the right time.  She began physical therapy at Cape Cod Rehab’s Hyannis location and
with a combination of The Burdenko Method‘s land and water therapy and finding what works
best for Dawn, she was able to get back on the ice pain free.  During rehab, which also meant about 6 weeks
off the ice, Dawn was frustrated she could not just and train the way she wanted to.  Briana and Dawn found that the Burdenko Method combined with overhauling her jumping style was the only way to treat
Dawn’s sciatica.  The pool worked wonders
although Dawn fought it all the way!
Once Dawn was back on the
ice, the focus shifted to quality over quantity.  She switched coaches and started working with
Briana for both technical and choreography. 
They worked on a lot of stretching and preventative exercises as well as
the quality of Dawn’s skating technique. 
She changed her whole approach to skating with softer landings on jumps,
new choreography by Briana, and less hours on the ice (only about 2 hours per
week) and hasn’t run into any problems or setbacks since.
While off the ice, Dawn
works a very busy full time job, enjoys spending time with her sister and niece (which included her and her sister running a half marathon in Thailand!) and coaches Learn to Skate for adults.  She credits Briana for extending the
longevity of her skating career and is looking forward to getting on the ice to
compete at Adult Nationals.

Adult Nationals

To qualify for Adult
Nationals, Dawn competed last weekend at 2014 Eastern Adult Sectional
Qualifying Event in New Jersey where she took home two bronze medals and an 8th
place finish in the free skate.  She will
be performing 3 programs at Nationals: 2 showcase which focuses on audience
appeal, costume, and dramatic theatrical performance and 1 technical free
skate.  Her music ranges from Baliwood’s
“Oh la la” to an emotional performance to Christina Perri’s Human and music from Fame.
Adult figure
skating is very unique.  Adults are
skating for themselves.  Whether they had
regrets and unfinished business or just love the sport.  Dawn has a passion and enjoys setting goals
and seeing improvement both in practice and from competition to
competition.  “It’s you vs. you out there
and no one can take that away.”
Dawn plans to keep skating
for a long time joking, “The day I retire is the day I can’t get up from that
slide!”


Stay tuned for next week’s
post featuring Rebecca Hamlin & her coach Renee Roos…
Blog post by Jen Skiba.

Adult Nationals Weekly Series #2: Meet Briana

About Briana


You may know Briana
Lackenby PT DPT as a Physical Therapist and Assistant Clinical Director at Cape
Cod Rehab.  You also may know Briana as a
figure skating coach for the Yarmouth Ice Club. 
Or you may even know Briana as a Titleist Performance Institute (TPI)
Golf Fitness Instructor.  She also holds
certifications as a Board Certified Orthopedic Clinical Specialist, Certified
Strength and Conditioning Specialist (CSCS) and a Certified Burdenko Method Instructor
(Levels 1-6).  Briana does it all and she
wouldn’t have it any other way!

Briana began figure
skating when she was 8 years old and worked her way up to earn Senior Gold
Level Status.  She began coaching in 1996
as a freshman in college.  During
Briana’s time as a physical therapy student at Boston University,
she completed one of her clinical rotations at Cape Cod Rehab.  Soon after graduation, Briana was hired by
Joe and Kathy Carroll, owners of Cape Cod Rehab and has been working for them
ever since.  When not in the clinic, you
can find her on the ice at the Tony Kent Ice Arena where she puts in about
12-15 hours per week coaching skaters of all ages and abilities.

Cape Cod Rehab and the Yarmouth Ice Club

The relationship between
Cape Cod Rehab and the Yarmouth Ice Club is very unique.  Briana has a long history of working with
skaters both on and off the ice in injury prevention and rehab.  She became the go-to person when any Yarmouth
Ice Club figure skater was struggling or suffered an injury.  Skaters, coaches, and parents all trust Briana’s judgment and opinions when biomechanically something isn’t
right.  Her knowledge of the jumps and
personal experiences with the physical and mental demands of the sport add that extra element to her already extensive physical therapy training and
education.

The Burdenko Method

Another tie between figure
skating and physical therapy is The Burdenko Method.  The Burdenko Method is a unique, innovative
system for rehabilitation, conditioning and injury prevention developed and
refined by Igor N. Burdenko PhD over a period of 40 years.
Dr. Burdenko has a long
history of working with figure skaters. 
He rehabbed Nancy Kerrigan after the infamous Tonya Harding
incident.  With a combination of land and
water, Dr. Burdenko helped Nancy
to get back on the ice and earn a silver medal at the 1994 Olympics.  His list of figure skaters includes Paul
Wylie, Oksana Baiul, and Yarmouth Ice Club coach and Olympian Konstantin
Kostin. 
Briana’s interest in the
Burdenko Method started as a skater watching Nancy Kerrigan and Paul Wylie
train at the Tony Kent Arena.  They were
both coached by Olympic and World Skating coaches Evy and Mary Scotvold whose
training camp was located at the Tony Kent Arena in South Dennis, MA.  When Briana was hired by Cape Cod Rehab, her
interest in Burdenko was spurred on by Joe who was already using the method in
his clinics.  Joe introduced Briana to
Dr. Burdenko and she became Part I and Part II certified.  Joe continued his training to earn the
credentials as one of the very few Master Burdenko Method Instructors in the
world.
“Working the
whole body in different directions and at different speeds are principles of
the Burdenko Method that translate exceptionally well for figure skaters who
work slowly and gracefully and move into fast dynamic movements while changing
directions,” said Joe.
The
Burdenko Method is very dynamic and sport specific.  It became really big with figure skaters in both rehabbing and conditioning especially after it was proven successful for
so many skaters including Olympic level competitors.  Briana found that it was more fun for the
younger skaters as it was different exercises than everyone was used to and
combined both land and water training.
Joe
added, “Rehab of the injured skater in the pool allows them to simulate
movements they do on the ice without the impact and keeps a level of
conditioning while their training is impacted.  Mentally the athlete is
engaged with the dynamic nature of the workouts and choreographing the
exercises keeps them connected to their training on ice.  The Burdenko Method
allows for a progressive transition from the water to the land and then back
onto the ice.”

Coaching Dawn &
Becky

Yarmouth Ice Club skaters
Dawn Feest and Becky Hamlin will both be competing in Adult Nationals in
April.  Briana coaches all aspects of
Dawn’s skating from technical to choreography and she is also working on
choreographing Becky’s performances.
To Briana, the best part
about coaching is the creativity.  Every
skater has their own style and Briana helps to bring out their strengths on
ice.  She does everything from coming up
with the concept to editing the music, developing the program, and designing
the costumes.

Briana’s Role at
Nationals

Adult Nationals will be a
special event for Briana.  She will play
the role of skating coach to Dawn and Becky, Medical Director for the entire
competition, and if we’re lucky we may even see an appearance on ice during the
opening ceremony.
When asked if she’d ever
compete again, Briana hesitated but said she would consider it.  It’s a huge time commitment and there are not
enough hours in the day!
Stay tuned for next week’s
post featuring Dawn Feest…

Blog post by Jen Skiba.

Adult Nationals Weekly Series #1: Introduction



Cape Cod Rehab has been
announced as the Official Sports Medicine Provider at the 2014 U.S. Adult
Figure Skating Championships.  The
competition hosted by the Yarmouth Ice Club will take place April 8-12 at the
Hyannis Youth and Community Center.

What is Adult Figure
Skating?

Competitive adult figure skating
is relatively new to the skating world. 
It has really blossomed over the past decade and this year marks the
20th anniversary of the competition. 
(The U.S. Figure Skating Championships held in Boston this year to determine the Sochi
Olympic Team was celebrating 100 years!)
To be eligible to compete
as an adult, skaters must be over the age of 21 and current members of U.S.
Figure Skating.  Some skaters will
qualify for the Championships at one of three sectional qualifying competitions
whereas some events do not require a skater to qualify via sectionals.

Yarmouth Ice Club & Cape Cod Rehab

The relationship between
the Yarmouth Ice Club and Cape Cod Rehab is very unique.  Physical Therapist and Coach Briana Lackenby
appears to be the glue that holds everything together.  Briana’s knowledge of both figure skating and
sport specific injuries created a very trusting relationship both on and off
the ice.  As the ice club grew and began
hosting events, Cape Cod Rehab’s physical therapists and athletic trainers
stepped in as the medical providers at these events.  Most recent competitions include the Eastern
Sectional Figure Skating Championships in 2012 and the Nations Cup and U.S.
National Theater on Ice in 2011.  This is
the first year that Adult Nationals will be held on Cape
Cod and a few of our local skaters will be competing.

U.S. Adult Figure Skating Championships

For some figure skaters,
Adult Nationals is about picking up where they left off.  For others it’s about the personal challenge
and setting goals.  One thing they can
all agree on is that it’s their love for the sport that keeps them coming back!
For the next few weeks,
the Mashpee Fitness blog will highlight some of the local figure skaters,
coaches, and officials leading up to competition weekend.  We will share with you their passion for the
sport and the obstacles they have faced along the way.
Stay tuned for next week’s
post featuring Briana Lackenby!
Blog post by Jen Skiba.

Kinesiology Tape at the Olympics

Did anyone see the historic two-man bobsled final race on
Monday night when American bobsledder Steve Holcomb broke a 62 year drought
to capture the Olympic bronze medal?
What Cape Cod Rehab Physical Therapist Briana Lackenby PT DPT saw
at the start of the race was the black tape that Holcomb was donning on his
left calf.
This type of sports tape has many names: Rock Tape, Kinesio
Tape, KT Tape etc.  Unlike the old white
athletic tape that only stabilized, this athletic tape has a stretch gradient
and can be used for a number of injuries. 
“The tape can be applied depending on the direction of pull
to support a weak or injured muscle.  It
can be used to stretch a tight muscle and the tape can even be braided over
swollen regions to help with fluid removal,” says Lackenby who has seen
tremendous personal and professional success over the past year with its use.
“Tape can help you stay lose and reduce pain between your
physical therapy and training sessions,” added Lackenby.  The tape can be worn up to five days and can
even be worn in the pool.
For Holcomb, the calf strain came while pushing off during
the second heat on the first day of competition.
The start is super important in bobsled.  To push off with a weak or injured leg could have
potentially ruined Holcomb’s chances at a medal.  After night one of competition, Holcomb met
with trainers to receive treatments and to keep his strained calf loose.  A combination of massage, electrical
stimulation, acupuncture, and kinesiology tape got him ready for the final two runs.
When asked if he should drop out of the race, Holcomb said,
“It’s four years to get to this point. 
I’m not going to be stopped by a little calf muscle.”
Braided pattern used by Lackenby to reduce swelling
Kinesiology tape can be used to treat a number of injuries and to enhance sports performance.  Interested in learning more?  Talk to your physical therapist or athletic
trainer today!
Blog post by Jen Skiba.

Stress Fractures in Female Athletes

Stress fractures are very common to female athletes,
especially runners.  They are essentially
an overuse injury that worsens over time. 
Bone structure, running mechanics, and the Female Athlete Triad all make
women more susceptible to stress fractures than men.

What is a stress fracture?

According to the American Academy of Orthopaedic Surgeons, a
stress fracture occurs “when
muscles become fatigued and are unable to absorb added shock. Eventually, the
fatigued muscle transfers the overload of stress to the bone causing a tiny
crack called a stress fracture.”
Typically a stress fracture begins with pain that occurs
toward the end of a physical activity or after the activity is through.  It can progress to a constant pain while
walking or standing.  In most cases, pain
can be pinpointed and there is also some local swelling or tenderness.
Return to play time is typically 12 weeks,
depending on the risk classification.  If
an athlete begins activity before the stress fracture is fully healed, they are
at a higher risk of re-fracturing that bone.
Factors that can contribute to a stress fracture: previous stress fractures, the Female Athlete Triad and the FIIT (frequency, intensity, time, and type of physical activity).

The Female Athlete Triad

The Female Athlete Triad is made up of 3 health problems
common to female athletes:
    • Energy
      Deficiency/Eating Disorders
    • Low
      Bone Mass/Osteoporosis
    • Menstrual
      Irregularity/Amenorrhea
Energy deficiency is another term for “under-fueling.”  We get our energy though our diets and if
your body is not getting enough nutrients, it will not be able to perform and you
will feel tired and weak.  It can lead to
injury, illness, menstrual changes, and changes in energy levels.
Low bone mass can be a result of many risk factors: not enough
calcium and vitamin D, cigarette smoking and alcohol consumption, a sedentary
lifestyle, gender, and genetic predisposition. 
Osteopenia and osteoporosis are advanced cases of bone loss and can be
diagnosed through dual energy x-ray absorptiometry (DXA).
Energy deficiency can also lead to menstrual
irregularity.  A cessation of the
menstrual cycle is termed amenorrhea.  Low
body weight, hormonal imbalances, stress, eating disorders, or over-exercising
can cause amenorrhea.  When periods are
missed, the female body produces less estrogen, a hormone essential to building
strong bones.
The Female Athlete Triad is not something to be taken
lightly.  Stress fractures are just one
of the potential side effects of the Female Athlete Triad.

How can stress fractures be prevented?

There is no way to completely prevent stress fractures but
here are some tips to help keep those bones strong and decrease the probability
of injury:
  • Drink
    your milk!  Calcium and vitamin D
    are essential bone building nutrients. 
    They work together as vitamin D helps the body absorb calcium.  The latest guidelines recommend
    1,000-1,200mg per day of calcium and 600IU per day (800IU for 70+ years
    old) of vitamin D.  Peak bone mass
    is reached in your 20s but consuming enough calcium and vitamin D can help
    slow down bone mass loss as you age.
  • If you
    are just beginning an exercise program or just getting back into it, start
    slow.  Increase your mileage
    gradually to avoid injuries.  Impact
    and weight bearing activities help to preserve bone mass but if you get
    too ambitious too quickly, it can add extra stress to your body.
  • It’s
    important to incorporate a good strength training program into your
    routine.  Functional training, the
    Burdenko Method (on land), free weights, and resistance tubing are all great
    ways to maintain your bone mass and gain muscle strength and
    endurance.  Fatigue and weakness can
    lead to a change in your running form, which can then lead to
    injuries.  Build strong bones and muscles
    to keep from losing your stride.
  • Get
    screened!  The Functional Movement Screen (FMS) is a good tool to discover any physical limitations or
    asymmetries in different patterns of movement.  Finding these areas of weakness and
    working to correct them will help to help to keep you injury free. 

Normal
0

false
false
false

EN-US
JA
X-NONE

  • Change
    your shoes often.  A good pair of
    running will typically last 300-400 miles. 
    Pay attention to the wear patterns on your shoes.  Over-pronators or over-supinators may go
    through shoes quicker than someone with a more neutral stride.  If you start to see the bottoms of your
    soles wear off, its time for new shoes! 
    Running shoes will cost you around $90-110 but new shoes are cheaper
    than Physical Therapy and your feet, knees, and hips will thank you in the
    long run!
Blog post by Jen Skiba.

Mashpee Fitness Super Bowl Challenge

Did
you know?

The
Super Bowl is ranked as the number two food consumption event of the year,
second only to Thanksgiving.                                                                   
(Source:
American Institute of Food Distribution)
1,200
calories: Amount the average Super Bowl watcher will consume while snacking.
Most
people have already gained an average 6 pounds over the holidays. Don’t
compound it by overeating on Super Bowl Sunday! 
Instead of sitting around and snacking, are you up for a Mashpee Fitness
Super Bowl Challenge?

Pregame Warm Up:

10 Burdenko Catch and
Stretch
10 Burdenko Leg Swings
10 Burdenko Skaters

During the Game: 

Perform each of these exercise tasks every time one of the following takes place…

Start of Each Quarter – 10
Burdenko Wake Up Call
First Down – 10 Squats
Time Out – 10 Tricep Dips
Field Goal – Jog
in place 30”
Touchdown – 20 Jumping Jacks
Halftime – 4 Planks (hold until fatigue)

Bonus:

Every time Petyon Manning
yells Omaha – 2 Push Ups

(During the AFC
Championship Game, he yelled Omaha
31 times!)



Good luck!


Blog post by Jen Skiba.

Spin Heart Rate & Training Zones

Heart rate can be a very
beneficial tool for your training.  It
allows you to measure the effort of your workout and control intensity and
quality without overexertion.
All heart rate training
zones are based on max heart rate.  It is
not the easiest or safest test to administer, especially to untrained
individuals so a standard equation is 220-age (male) and 226-age (female).  Please be aware that this is only a
guide.  Your Age Predicted Max HR could
be up to 25 beats per minute off!
Next thing to consider are
your Training Zones.  In Spinning, we
focus on 5 different rides:
  • Recovery
  • Endurance
  • Strength
  • Interval
  • Race Day

Recovery

“Relaxation and energy
accumulation.”
During Recovery, you are
riding at 50-65% your max heart rate.  No
hills, no jumps, only light resistance is used. 
The goal of this ride is to focus on breathing, relaxation, and
circulating blood and oxygen throughout the body.

Endurance

“Even application of
energy for sustained periods.”
The next zone is Endurance.  Heart race increases to 65-75% max heart
rate.  This should also feel fairly easy
and a pace at which you can ride forever. 
This is where you will ride when focusing on your aerobic base
building.  It will increase aerobic
capacity, oxygen consumption, stamina, and improve fat metabolism.  A true Endurance ride is completed almost
entirely in the saddle with light to moderate resistance but variations include
standing flat, seated climb, and standing climb.

Strength

“Heavy resistance to
develop muscular endurance and power.”
During
the Strength training zone, you will be working hard for 5-8 minutes at a level
between 75-85% your max heart rate.  The
ride focuses on steady, consistent pedaling with heavy resistance to promote
muscular and cardiovascular development. 
While seated or standing, you should be thinking strong and
powerful.  There will be a point between
75-85% when you are switching over from aerobic to anaerobic activity.  This will cause lactic acid to accumulate.  A proper
cool down and stretching/foam rolling will be very beneficial to your
recovery. 

Interval

“Speed, tempo, timing,
and rhythm require a substantial fitness base.”
The goal of the Interval
training zone is to develop the ability to quickly recover after work efforts.  During intervals, heart rate ranges from
65-92% as you increase and decrease the intensity.  There are 3 types of Intervals:
  1. Aerobic – Work at about 75% / Recovery 65%, 3
    to 1 ratio
  2. Lactate Threshold – Work 85% / Recovery 65%, 1
    to 1 ratio
  3. Anaerobic – Work 92% / Recovery 65% – 1 to 3+
    ratio
One important factor to
note about Intervals: If heart rate is not dropping to recovery in the usual
amount of time, no further intervals should be conducted.

Race Day

“Peak Performance –
sustained “time trial” effort at anaerobic threshold. Requires a substantial
fitness base.”
The
final training zone is Race Day.  Heart
rate is 80-92%.  Race Day is treated like
a time trial.  If riders are not 100%
physically or mentally ready, they should not participate.

Blog post by Jen Skiba.