By: Erica Tran, PT, DPT, OCS Let’s talk about something most women quietly deal with but rarely bring up: leaking when you jump rope. If you’ve ever felt that unexpected drip mid workout, or quietly avoided jump rope altogether, you’re not alone, and it is not just “part of being a woman.” As your physical...
Mobility exercises designed to improve range of motion within an affected joint or tissue are a valuable part of any rehabilitation program. Previously clinicians prescribed various bouts (3 x 30 seconds) of static stretching in an attempt to lengthen short muscles. Current research has shown these prescriptions are ineffective at changing muscle length and instead...
Cardiovascular disease remains the number 1 cause of mortality in both men and women. Current disease markers of blood pressure, cholesterol, smoking, and lifestyle are helpful, but less effective at predicting future disease risk compared to our aerobic fitness. The gold standard for measuring an individual’s aerobic fitness is the VO2 max test. In research...
We are often asked when is the best time to eat following a workout. Meal timing is an important strategy to take advantage of the “anabolic window” for enhancing muscular adaptations. A common strategy involves consuming protein less than an hour after exercise to increase hypertrophic muscular gains. Past literature has suggested Muscular Protein Synthesis...
If you only had time for one strength training exercise it would be hard to beat the squat due to its’ high recruitment of lower quarter muscles including the legs and core. Numerous variations of the squat including sit to stand, goblet squat, front squat, back squat, split squat, and zercher squats exist allowing individuals...
Clear vision relies on seamless communication between the vestibular organ (in your inner ear) and your eyes. This allows your eyes to almost instantaneously adapt to changes to your head and body position. This is called your vestibulo-ocular reflex (VOR) and problems with this reflex are a common cause of dizziness and motion sickness. In...
Tinnitus is a condition where one perceives a ringing sound in one or both ears in the absence of external auditory stimulation. It is most common described as “ringing in my ears”. Tinnitus can be caused by a variety of conditions such as ear infections, Meniere’s disease, vascular diseases, neurological disorders, structural dysfunction within the...
Is Exercise Performance in Female Athletes Impacted by the Menstrual Cycle? By Berrin Boyce PT, DPT, PRPC In recent decades as women collectively increase participation in all types of exercise, ranging from physical activity to elite sport, more questions arise about whether or not the cyclical hormonal changes that occur in women with healthy menstrual...
Strength training remains an essential component of your weekly exercise sessions. Getting the most out of these workouts requires proper exercise prescription on reps, sets, and rest periods. Repetitions in reserve is an important concept for exercisers to understand on setting the intensity or resistance of their sets. Instead of establishing the repetitions...
Sleep continues to gain momentum as an important component of health and sports performance. In our Boulder Physical Therapy and Lafayette Physical Therapy clinics patients often ask us how to improve their sleep quality or quantity. Previous research has shown athletes who sleep the recommended hours per night have better recovery and decreased risk of...
