1. Knowledgeable / Well Trained – you should be confident that your trainer has strong knowledge of the body, the equipment you are using and how to conduct workout sessions that are relevant to what you hope to accomplish.  Various certifications exist for personal trainers but a certification doesn’t indicate competence, be sure to ask lots of questions and try to talk to other clients of the trainer or watch them in action.

2. Have a Plan – Your trainer should have a clear plan to help you reach your goals.  Any exercise you do should be in alignment with the plan.  If you feel like your trainer has you do random exercises ask him or her to explain the value of each thing you are being asked to do.

3. Good Listener – Your input and feedback should be heard and addressed.  Even if a trainer knows better than you he or she should still listen and account for your concerns and desires.

4. Safe – Your trainer should be very focused on keeping you safe.  If exercises feel beyond your ability or you are experiencing pain your trainer should make adjustments to keep you safe from injury.  He or she should be with you and watching you at all times during a workout.

5. Get Along Well – You should like your trainer, enjoy their personality and feel comfortable with him or her.  Don’t hire some one you don’t like!

6. Professional – always on time, appropriately dressed, well prepared, appropriate physical touch and conversation, smooth financial transactions and scheduling.  A personal trainer is selling you a service, so you should expect excellent customer service.

Remember, there are numerous trainers available to you, be sure to choose the one that best suits your needs and you can always find a new one if you need to.

Due to the fact that barefoot running is fairly new there has yet to be extensive research on the impact it will have on your body.  Therefore, those that make this a part of their fitness regimen do so at their own risk.

It is important to start slowly.  Your feet need time to adjust and gain the proper strength otherwise injuries are likely to occur.  Start with barefoot walking then progress to running short distances on soft surfaces like dirt or grass.  The foot plays an important role in gait, ankle stability, balance, nerve condition and cardiovascular circulation.  To keep from jeopardizing these important functions we recommend some training sessions focused on foot strength.  Most people’s bodies have become accustomed to their shoes absorbing impact and protecting their joints, so we also recommend that you seek out guidance on proper running form to help prevent injuries.

Kinesio Tape is used worldwide with great result on a variety of orthopedic, neurological, neuromuscular, and medical conditions.  It’s use is targeted toward: Re-educating the neuromuscular system, reducing pain, enhancing performance, preventing injuries and promoting improved circulation and healing.  We frequently use Kinesio Tape in our clinic and our patients are amazed at the results they get from a few strips of tape.

Kinesio Taping Website

The Arthritis Foundation reports that osteoarthritis in the knees is being diagnosed at younger ages than ever before.  In the 1990′s the average age for diagnosis was 69, that age has fallen to 56.  Additionally they point out that the number of knee replacement surgeries among 45 to 65 year-olds has tripled.  They attribute the rise in knee issues to the obesity epidemic in our country and the increasing number of injuries being suffered.  On a more positive note, pain and knee function can be improved through weight loss and exercise.  If you are concerned that you are at risk for knee OA or already deal with knee pain we strongly suggest you meet with your doctor to find out what is going on and how you can take care of it.  Chances are physical therapy is an option and if so, we look forward to helping you out

1. Watch your kids and be involved.

Go to your child’s practices and observe the workouts to determine if it looks safe.  Watch how the coach interacts with your child and what he/she expects from the players both in practice and in competition.  If you feel your child is being pushed too hard, speak up.  It is perfectly acceptable to confront a coach if you feel the athletes are being put at risk.  Communicating with the coach will help you understand his/her training techniques and will show you whether or not proper cautions are being taken to prevent injuries. 

2. Make sure athletic equipment fits properly

Everything your child uses for their sport should be properly fitted.  This includes shoes, socks, jersey, gloves, pads, helmet, even items that they don’t wear but use for their sport like, bats, clubs or racquets.  Equipment that is not fitted to your child is like an injury waiting to happen.  If you are not sure how to determine proper fit, we urge you to take the time to speak with a coach or sales representative that can help you. 

3. Prevent Dehydration

Dehydration is very common among young athletes, and it is also very dangerous.  Mild to moderate dehydration will have significant impact on your child’s body hurting their ability to perform and greatly increasing their risk of injury.  If the dehydration becomes severe the effects on your child’s body will be very serious and can be life threatening.  It is important to hydrate before, during and after strenuous activity regardless of whether or not your child feels thirsty.  To learn more about the symptoms of dehydration and how to prevent it we recommend checking out the information at the Mayo Clinic Website. 

4. Prevent Fatigue

Make sure your child is eating right to give them sufficient energy.  If you are not aware of the proper diet for a young athlete, take the time to meet with a licensed dietitian to determine a good meal plan for your family.  Also, ensure that your child is getting enough rest.  A bedtime policy may be necessary for your child to get the eight hours of sleep each night to keep them at their best.  If fatigue sets in during practice or a competition your child’s body will not perform at its best.  The associated lethargy or dizziness increases the likelihood of an injury occurring. 

5. Listen to your child

If your child is complaining that they are hurt in some way take proper action.  By proper action we mean, get it checked out.  Go see your family physician to find out the extent of the injury.  It is better to be cautious and acknowledge your child’s concerns rather than disregard them in an effort to promote a “work hard” or “no pain no gain” attitude. 

Remember, sports are a great way for your kid to get regular exercise, increase flexibility and coordination, learn about teamwork, become coachable, and have fun.  We support all of these things but safety has to be a top priority.  We would hate to see your child sustain an injury that will impact them for the rest of their life, and we’re sure you would too.

Good posture is essential to improving and maintaining our functional independence.  It is important not just when we are standing but all the time throughout all activities.  If we let our posture slip our muscles will try to adapt to the poor posture and numerous problems will set in.  Some of the issues we can experience with poor posture are pain anywhere along the spine and muscles around the spine, fatigue, limited range of motion, even some issues with the nervous system can occur. 

Your posture will likely fall into one of the following conditions:

    For more information on each of these postural conditions be sure to check out the article here. 

If you are concerned that you may have poor posture be sure to visit your doctor and have it checked out.  Through physical therapy your posture and any physical pain or problems associated with it can be treated and we are happy to help.