Another piece of good news is that most spine injuries are easily preventable. Performing spine injury prevention exercises under a physical therapist’s guidance can drastically reduce your risk of back injury.

JAG Physical Therapy is your trusted local spine health partner. We take a holistic approach through personalized back strengthening, mobility, rehabilitation, and injury prevention programs. Book your appointment today, find your nearest location, or read further below on basic strategies for spinal injury risk reduction.

What Factors Increase the Risk of Spine Injuries?

The spine is made up of 33 individual bones – the vertebrae – stacked on top of each other. The vertebrae provide attachment surfaces for back muscles and enclose the spinal cord.

Due to its modular structure and numerous functions, the spine is incredibly delicate. The lumbar spine (the curved lower end of the spinal column) and the cervical spine (making up the neck) are particularly vulnerable to injuries due to their positions and wide range of motion.

Millions of Americans suffer from chronic injury-related back pain. And an estimated 17,000 people in the US sustain some form of spinal cord injury (SCI) each year.

Some people are more susceptible to back injuries than others due to the following factors:

• Poor posture when sitting or standing
• Excessive or repeated strain on the back
• Physical deformity of the spine
• Bad form when lifting weights or heavy loads
• Weak back muscles
• Previous spine injury
• Hard impact, collisions, or falls
• Underlying spinal conditions such as scoliosis or degenerative disc disease

What Exercises Help Prevent Spine Injuries?

Exercises for preventing spine injury center around core strengthening, flexibility, proper posture, balance, and stability. Keep in mind that it’s best to consult with a physical therapist before beginning a new exercise regimen, especially if you’ve recently been injured. Here are five examples of spinal exercises that are effective as part of an injury prevention plan:

Bridge

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your abs.
3. Raise your hips off the floor until your waist lines up with your knees.
4. Hold the position for 3 seconds and slowly lower your hips back down while squeezing your abdominal muscles.
5. Repeat 10-15 times.

The bridge works your lower back muscles, abs, glutes, and hamstrings. It helps build core strength without putting too much pressure on the lower back.

Bird-Dog Crunch

1. Start on all fours with your back straight, knees directly below your hips, and hands directly below your shoulders.
2. Extend your right arm forward into a straight stretch.
3. At the same time, extend your left leg behind you into a straight stretch while squeezing the glutes and abs.
4. Hold the stretch for a few seconds.
5. Slowly bring the arm and leg down to the starting position.
6. Repeat the stretch 10 times, alternating between each pair of opposite limbs.

This exercise strengthens your abdominal and back muscles and helps stabilize your spine. It also works the glutes, shoulder muscles, and upper back.

Knee-to-Chest Stretch

1. Lie flat on your back with your toes pointing to the ceiling.
2. Bend one knee and bring it to the chest without moving the other leg or your torso.
3. Push the knee against the chest with your hands.
4. Hold the position for at least 10 seconds.
5. Return to the starting position and stretch the other leg.
6. Do this 5-10 times for each leg.

This is a flexibility exercise that helps loosen the lower back, groin, and hip muscles.

Resistance Band Pull-Apart

1. Stand upright with both arms extended and holding a resistive band in front of your chest.
2. With the arms straight, stretch the band by pulling your arms to the sides.
3. Squeeze your shoulder blades together as you pull.
4. Hold the fully extended position for a few seconds.
5. Slowly let the elastic band retract to the starting position.
6. Repeat 10-15 times.

This exercise works the upper back and shoulder muscles, improving strength and range of motion in those areas.

Good Morning Bow

1. Start in an upright position with feet about shoulder-width apart.
2. Keep your back in a neutral position, and without bending the knees, slowly lower your torso toward the floor.
3. Bow until your back is parallel to the floor, and hold it there for 3 seconds.
4. Slowly push through your feet to return to the starting position.
5. You can make the exercise more challenging by holding a weight or resistive band over your shoulders.
6. Repeat 10-15 times.

A good morning bow is much like a deadlift—only safer and less strenuous. It targets lower back muscles as well as the glutes and hamstrings.

How Can Daily Practices Aid in Preventing Spine Injuries?

Daily back exercises can greatly improve your spine’s strength, range of motion, and stability. A stronger and more flexible back is less vulnerable to injuries. However, exercising alone is not enough to completely eliminate the risk of spine injury. You should keep the following practices in mind as well, along with the guidance of your PT:

• Get posture correction training.
• Use proper weight-lifting techniques.
• Avoid straining your back with excessive loading, bending, or stretching.
• Use ergonomic aids where necessary, such as lifting belts and lumbar support.
• Try complementary therapies such as massages, heat treatment, and yoga to improve spine flexibility.
• Lead a healthy lifestyle – eating a balanced diet, not smoking, and staying active.

Preventing back injuries ultimately comes down to maintaining a healthy spine. And no one strategy touches on all aspects of spine health. This means that it takes a combination of exercises, therapeutic interventions, and lifestyle changes to maintain a healthy, injury-free spine.

Protect Your Spine with JAG Physical Therapy

JAG Physical Therapy’s spine rehabilitation and injury prevention programs can answer your spinal health concerns, including pain, injury recovery, and injury risk. Contact us today to learn more or book your appointment for professional guidance on keeping your back healthy.

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Just as important, however, is taking steps to prevent injury in the first place. Taking precautions with professional guidance can help you maintain ankle health and mobility, no matter if you’re a runner or other athlete, student, worker, older adult, or come from any other walk of life.

At JAG Physical Therapy, we offer ankle injury therapy services geared toward both injury prevention and rehabilitation. Our expert physical therapists employ varied modalities as they build a custom plan of care for you, including ankle injury exercises, ergonomics, and strength training. Book your appointment with JAG PT today or read further to learn more about how we help patients avoid ankle injury.

What Factors Contribute to Ankle Injuries?

The ankle is a complex hinge joint forming the kinetic linkage between the lower leg and the foot. This joint is where the shin bone (tibia), calf bone (fibula), and ankle bone (talus) meet, and its structure helps stabilize the gait and allows the feet to move as needed. The ankle joint not only bears your body’s weight when standing, but it can also withstand forces up to 13 times your body weight during activities such as running.

Since the ankle is a critical load-bearing joint, it is highly susceptible to injuries, mainly sprains and fractures. Common risk factors for ankle injuries include:

• Playing certain sports such as running, soccer, climbing, cycling, or weightlifting
• Working in jobs that require heavy lifting and legwork, such as construction or HVAC installation
• Wearing unsuitable footwear
• Walking or running on uneven surfaces
• A sudden impact from an accident, trip, or fall
• Weak muscles or tendons around the ankle
• Having sustained a prior ankle injury
• Overusing the dominant foot
• Issues with gait or balance

How Does Physical Therapy Help Prevent Ankle Injuries?

Ankle physical therapy for injury prevention largely comes down to ensuring the ankle is strong, stable, and flexible enough to handle normal daily and sporting activities. A physical therapist can help you lower your risk of ankle injury in three main ways:

Strengthening exercises

A stronger ankle is less likely to sprain or fracture under load. Calf raises, plyometrics (a type of ankle exercise that exerts maximum force on the muscles in a short time period), dorsiflexion (raising your toes closer to your shin), and plantarflexion (flexing your toes farther away from your shin) are all examples of ankle strengthening exercises, but your PT will recommend the best routine for you. Exercises like these not only strengthen the ankle joint itself but also the various muscles, ligaments, and tendons in the lower leg.

Balancing and range of motion exercises

The ankle has complex biomechanics that enable the foot to twist, flex, and stretch with ease. However, the ankle joint can become stiff, limiting the foot’s mobility and increasing the risk of injury. Ankle flexibility can be restored through range-of-motion exercises such as toe stretches, ankle twists, and toe flexes.

Ankle balancing and range of motion exercises go hand in hand. Practicing one-leg standing, heel walking, and tiptoe walking helps stabilize the ankle throughout its range of motion. Also, proprioception drills, such as standing on one leg while performing a task, are great for balance training.

Conditioning and rehabilitation

In some cases, the ankle needs conditioning in order to perform optimally. Ankle conditioning involves a number of different strategies, from using ergonomic footwear and re-learning ankle balancing and movement after an injury to gait analysis. What techniques to use depend on the ankle’s problematic areas.

Conditioning may also mean setting measures to prevent ankle injury. For example, based on a thorough analysis of your ankle health, the physical therapist may advise you against certain lifestyle habits or physical activities.

Injury risk factors vary widely from person to person, as do injury prevention measures. That’s why the team at JAG PT specializes in personalized ankle injury physical therapy, addressing each patient’s unique injury concerns.

What Are Effective Ankle Injury Prevention Strategies?

An ankle injury prevention plan is a comprehensive approach to injury prevention that combines several PT strategies and techniques. Here are some of the proven ways to avoid ankle injuries:

• Incorporate ankle strength, stability, and mobility exercises into your regular workout and warm-up routines.
• Make sure you have a proper warm-up before each workout and a proper cool-down after.
• Wear the right footwear for each particular sport or activity – ideally, footwear that’s orthopedically fitted to your foot and ankle.
• Follow your physical therapist’s recommendations, such as wearing ankle braces or other ergonomic fittings while or after recovering from an ankle injury.
• Know your limits. Don’t risk an ankle injury by overdoing any physical activity. Ensure you get plenty of rest and recovery in between intense workouts.

Strengthen Your Ankles with JAG Physical Therapy

An ankle injury, whether a sprain, bruise, or fracture, can put you out of commission for weeks. And some ankle injuries can permanently affect your mobility. This is why JAG PT’s ankle injury prevention program emphasizes the importance of prevention. Contact us today or book an appointment at your nearest JAG PT location to get started on the path to better ankle health.

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Dynamic warm-up exercises for running can help reduce your chances of injury while also boosting performance. At JAG Physical Therapy, we’ve helped countless athletes at all levels of sports learn the best ways to warm up, avoid injury, optimize their running gait, and beyond. Book an appointment at your nearest JAG PT location today to take advantage of our top-quality sports medicine services or read on to learn more about how to take your running warm-ups to the next level.

What Are Dynamic Warm-Up Exercises for Runners?

Dynamic warm-up exercises are sequences of movements designed to warm up the body for a specific sport or workout. For runners, this includes ergonomic stretches and strengthening exercises that increase blood flow to the muscles in the legs, enhance stability, and help your joints move more smoothly.

After a dynamic warm-up, you’ll have less stiffness and your muscles and joints will be ready to take on the challenges and stresses running puts on the body. If you are injured, recovering from an injury, or unsure of how to properly perform the following exercises, it’s best to consult with a physical therapist. 

Which Dynamic Exercises Should Runners Include in Their Warm-Up Routine?

There are several dynamic stretches every runner should include in their warm-up to prime their body for a run. Here are five of the most important. For each exercise, aim for 20 reps on each side (40 in total). 

Knee Hugs with Calf Raises

To perform this dynamic exercise, lift one knee to the chest and pull it up with both hands while coming up on your toe on your standing foot. Step forward and repeat with the other leg.

Walking forward while performing this exercise will stretch the lower back, warm up your calves, and increase hip mobility.

Toy Soldier Walk

Emulating the stiff gait of a mechanical toy can help you achieve deep, effective stretching. Raise your arms straight over your head and walk forward by lifting one leg straight up. As you lift your leg, bring the opposite hand down to touch your toe. Keep your toes flexed and your back straight when you lift each leg.

This exercise strengthens your hip flexors and quadriceps, while simultaneously providing a healthy stretch for your hamstrings.

Lunge and Reach

Step forward into a lunge while raising the opposite hand straight up in the air. Continue marching forward as you alternate your legs and arms.

The lunge and reach is important for stretching your hip flexors while strengthening your hamstrings, glutes, quads, and calves and protecting your knee joints from injury.

High Knees

Push off your straight leg, lifting your other knee as high as you can. Alternate your legs while moving forward.

High knees are excellent for strengthening the core, hips, and glutes, making this an excellent dynamic exercise to increase mobility and stability.

Glute Kicks

While jogging forward, kick your feet to your buttocks. You should land on your toes with each step.

This exercise strengthens your hamstrings and glutes and teaches your feet to land properly, improving your running form. It also can help increase your cadence, which can take stress off your knees while running.

The Science Behind Dynamic Warm-Ups

During a dynamic warm-up, you’re doing more than just getting your blood flowing. By moving through these fluid sequences, you activate the muscles used during a run. As a result, you can:

• Increase functional mobility, helping your body adjust to the physiological demands of your run
• Familiarize your neural pathways with the movements you’ll use during your run

What Are the Advantages of Regularly Performing Dynamic Warm-Ups Before Running?

Regularly performing dynamic warm-ups before running helps to increase mobility and flexibility and strengthen key areas of the body so you can run faster and longer without getting injured. It takes a little extra time — about 10 to 15 minutes before each run. But by priming your body before exercise, you can count on fewer injuries and better performance.

JAG Physical Therapy: Your Partner in Better Running and Better Health

At JAG PT, our sports medicine specialists are experienced at designing customized warm-up programs. Whether you are returning to running after an injury or looking to train more efficiently and safely, we can help you run smarter with a warm-up routine that’s tailored to your goals. To begin your journey today, find a clinic location nearest to you in New York, New Jersey, or Pennsylvania, or contact us for further details on how we can support you in living a healthier life.

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The professionals at JAG Physical Therapy are here to provide high-level athletic training services to keep you and your team in top form throughout the year. Book a consultation at your nearest JAG PT location in NY, NJ, or PA today, or read further to learn more about indoor techniques for athletic training.

Why Is Indoor Athletic Training Important for Athletes?

Indoor athletic training is invaluable for a variety of reasons:

• You don’t have to skip practice if the weather is bad or if you don’t have access to outdoor facilities.
• This means your team is likely to maintain top fitness levels.
• You can also focus on complementary areas of fitness, like strength training, that will elevate your team’s performance.
• You may discover great results from new exercises that you wouldn’t normally practice.
• Finally, building up strength and fitness means that injuries are less likely.

What Are Some Key Exercises for Effective Indoor Athletic Training?

You may be surprised to learn about the variety and scope of athletic training indoors.

Let’s take a look at some popular types of indoor exercise to enhance your overall fitness and performance.

Agility Drills

These are exercises that help improve your reflexes, speed, power, and coordination — perfect for athletes who practice ball games like soccer.

The side shuffle is easy to practice indoors:

• Stand with your feet hip-width apart.
• Bend your knees and lean forward from the hips.
• Make sure your spine is in a neutral position and your chest is lifted.
• Move to one side using quick shuffles.
• Stop and repeat the movement in the opposite direction.
• You can increase the speed of your shuffle depending on your fitness level.

Plyometrics

Plyometrics are aerobic exercises designed to improve endurance, speed, and strength, pushing your muscles to the max in a short amount of time. They are most suitable for high performers such as sprinters and other athletes.

Try squat jumps:

• Stand with your feet slightly more than hip-width apart.
• Squat down.
• Press up through your feet, keeping your abdominal muscles engaged, and jump up.
• Lift your arms up as you jump.
• When you land, get back into the squatting position.

Strength Training

Strength training benefits athletes of any discipline or level. You can use weights, kettlebells, or resistance bands to practice these indoor exercises.

The reverse lunge is a great example:

• Stand with your feet the width of your hips apart.
• Hold a dumbbell in each hand with your arms by your sides.
• Step your right foot back and lower yourself down so that both legs create 90-degree angles and your back knee is just off the ground.
• Reverse the movement to go back to the beginning.

Endurance Workouts

Endurance workouts help athletes perform for longer. They’re good for anyone involved in long-distance running or cycling and are great for cardiovascular health.

Include mountain climbers to add endurance to your workout:

• Get into a plank position.
• Your back should be flat and your abdominal muscles engaged.
• Bring your right knee up towards your chest.
• Repeat the action on the other side by jumping up and switching your feet in the air.
• Continue alternating your feet for 30 seconds if you’re a beginner or up to 60 seconds if you’re more experienced.

How Can Athletes Customize Their Indoor Training Workouts for Specific Sports?

Individual sports have specific needs, so your team’s indoor training regime will be unique.

Let’s take a look at some popular sports and indoor drills to match:

Basketball

This sport relies on a mixture of speed, strength, and agility. Try a combination of:

• Lateral lunges
• Glute bridges
• Pull-ups
• Goblet squats

Soccer

Focus on endurance and strength to improve soccer skills. You can try:

• Sprinting on the treadmill
• Box jumps
• Deadlifts
• Yoga poses like downward dog

Baseball

Hone agility and endurance to up baseball skills with:

• Speed ladder drills
• Side shuffle
• Lateral running
• Cone drills

What Are the Advantages of Seeking Professional Athletic Training for Indoor Workouts?

Professional indoor athletic training can bring many benefits:

• You’ll get a personalized training plan to help your team hit their goals.
• You’ll benefit from experienced support and motivation.
• You’ll receive guidance to help prevent injuries.
• Your expert athletic trainer will know how to achieve optimum fitness and performance.
• You can get access to the latest specialized equipment.

JAG Physical Therapy Athletic Training Services can offer your organization all the above benefits when you embark on a customized training program with our experts.

Ready to Elevate Your Indoor Athletic Training with JAG Physical Therapy?

JAG Physical Therapy is NJ, NY, and PA’s leader in athletic training and support programs. Contact us today to learn more about what we can do for you and your team or schedule an appointment with our skilled athletic trainers to get started.

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The skilled, empathetic therapists on the JAG Physical Therapy team are NY, NJ, and PA’s local elbow condition experts. If you have an elbow injury, we’re here for you throughout your rehabilitation and can help you prevent future injuries and return to playing sports as well. Book your appointment now or read further to learn more about elbow strengthening.

Why Is Elbow Strength Important?

Because your elbows connect the upper and lower arms, they help you perform a wide range of movements. Good elbow strength means the joints remain stable and let you move effortlessly and without too much thought. Another benefit of having strong elbows is that you are less likely to sustain an injury like a dislocation, tennis elbow, or golfer’s elbow.

Which Muscles Play a Vital Role in Elbow Stability, and How Can They Be Strengthened?

Several muscles help to move the elbow and provide stability. If these muscles are strong and in good condition, then you'll have no trouble executing your everyday tasks.

These muscles can be grouped into two categories: flexor muscles, which allow the elbow to flex, and extensor muscles, which allow the arm and elbow to straighten.

Flexor muscles include the biceps and brachialis, located in the upper arm, and the brachioradialis, found in the forearm. Typical exercises to strengthen these muscles include dumbbells.

The extensor group includes the triceps, the muscle located at the back of the upper arm, and the anconeus, a small muscle located at the elbow that connects the humerus (the bone of the upper arm) and ulna (one of the bones of the forearm). Push-ups are ideal for working some of these muscles — for example, the triceps.

What Are Some Effective Exercises for Strengthening the Elbows?

Let’s look at some typical elbow strengthening exercises that can prevent injuries and aid rehabilitation:

Bicep Curls

1. Stand holding a dumbbell in each hand with your knees slightly bent.
2. Your elbows should be at your sides, and your forearms should be extended out in front.
3. Lift the dumbbells toward your shoulders by bending your elbows.
4. Once you get to your shoulders, hold for one to three seconds and squeeze.
5. Gently lower the dumbbells downward.
6. Do three to four sets of 10 reps.

Tricep Extensions

1. Stand holding a dumbbell in each hand with your feet slightly apart, the left foot just behind the right.
2. Soften your knees.
3. Lift the dumbbells over your head with your arms straight, then bend your elbows and lower the dumbbells behind you as far as you can.
4. Once you reach the lowest point, straighten your elbows and return to the original position with your arms outstretched and above your head.
5. Do three to five sets of six to 12 reps.

Forearm Twists

1. You can perform this exercise one arm at a time.
2. Stand holding a dumbbell with the palm of your hand facing down.
3. Rotate the forearm so that it now faces upward.
4. Do two sets of 20 to 25 reps.

Any exercise program is best undertaken with the guidance of a physical therapist. If you're just starting out with strengthening exercises, only do the minimum advised by your PT. You can build up the amount of activity as you gain strength and confidence.

How Can Elbow Strengthening Help Prevent Injuries and Aid in Rehabilitation?

Elbow strengthening exercises can help prevent injuries, so you don’t have to wait till you have a problem to start. And if you’ve had an elbow injury, your physical therapist will be able to devise a personalized exercise routine to aid your rehabilitation. You should also keep up with your regular appointments so they can check your progress and advise you on technique.

Your rehabilitation plan may also include other elements such as eating a healthy diet, using pain relieving techniques, and resting. Be sure to follow all the advice given to you by your physical therapist and check in with them on a regular basis. Remember, they are a highly trained health professional with an in-depth knowledge of anatomy, so they are best placed to advise on your road to recovery.

Once you’ve recovered and you’re back to your regular tasks, it’s a great idea to continue with elbow strengthening exercises. Keeping the muscles that support the elbow strong means you can reduce your risk of injury. You’ll also lower your chances of being affected by conditions like tennis elbow and golfer’s elbow. Finally, you’ll help your elbows work more efficiently, which means better functionality every day!

JAG Physical Therapy: Your Elbow Strength Partner

The experienced therapists at JAG Physical Therapy are highly skilled when it comes to elbow injuries and can offer you a personalized rehabilitation plan to get you fully functioning again. Book an appointment at your local JAG PT clinic for a personalized program to get you back on track.

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The core muscles, which include abdominal muscles, obliques, and back muscles, work to stabilize the spine and pelvis. A properly-developed core is essential for injury prevention as well as general athletic performance.

At JAG Physical Therapy, we work with athletes of all levels, offering a robust sports medicine program that’s tailored to your specific pursuits and lifestyle. Book an appointment at your nearest JAG PT location in New York, New Jersey, or Pennsylvania, or read further to learn about the top core strengthening exercises.

Why Is Core Strengthening Vital for Athletes?

A strong core keeps the spine straight. Strengthening core muscles helps with everyday things like posture, allowing us to sit, walk, and do work around the house without pain. It also protects the body from issues with the back, neck, and knees.

Core strengthening for athletes takes the level of injury protection and core stability to a whole new level of importance. Core strength helps athletes move and react faster while stabilizing the torso and protecting the hips, knees, and joints from damage.

Studies show that core strengthening improves:

• Balance
• Efficiency of movement
• Neural control
• Coordination skills
• Muscle functioning

In general, core training improves fitness and helps to prevent common athletic injuries, like IT band syndrome, ACL tears, and shin splints. But it also improves sport-specific performance. Here are some examples:

• Soccer players are shown in research to have increased agility.
• Swimmers are able to move and turn faster.
• Runners can act more efficiently.

Which Muscle Groups Should Athletes Focus on for Core Strengthening?

Athletes should focus on the following muscle groups to strengthen their core:

• The recti abdominis are your ab muscles that help with breathing and bending forward.
• The erector spinae muscles are the back muscles that help you bend in all directions and stabilize the spine.
• The obliques go from midway down your ribcage to the hips. These muscles allow you to twist and bend to the side. They keep your lower back strong and support good posture.

What Are Some Effective Exercises for Athlete Core Strengthening?

There are a lot of great exercises that athletes can try at home to strengthen the core muscles. Remember that you should always consult with your physical therapist before starting a new exercise regimen, especially if you’re recovering from an injury. Here are three of the most effective exercises at building core strength:

Plank

Planking strengthens your core and upper body. To do this exercise, hold a push-up position, keeping your spine neutral and keeping your toes and the palms of your hands on the ground. You can also start with your forearms on the floor.

Hold the position for 10 seconds. As you get stronger, work up to 30 seconds or longer.

Superman

This core exercise strengthens back and glute muscles. To do it, lie down on your stomach and extend your arms and legs. Lift your arms, legs, chest, and upper thighs off the ground and hold for five seconds.

Slowly lower your limbs. Repeat several times. Once you master this exercise, try to hold the superman position for longer and lift your arms and legs further off the ground.

Russian Twist

This exercise targets your abs, obliques, transverse abdominis (deep core muscles), and lower back muscles.

To do the Russian twist, sit down with your legs bent at the knees and heels touching the floor. Create a V-shape with your upper body and your thighs. Then, hold your arms out straight from your shoulders and twist your torso to the right, then to the left. Repeat this motion. When you’re ready to advance to a more difficult version, lift your heels off the ground to activate your core. You can also hold a weight in your hands while twisting.

How Does Nutrition Play a Role in Maintaining a Strong Core for Athletes?

Core exercises are one part of building and maintaining a strong core, but nutrition plays a role as well. You should make sure your diet includes plenty of nutrients that support muscles, including protein, magnesium, calcium, and potassium.

If you want to keep your core healthy and strong, minimizing processed and high-sugar foods while getting plenty of nutrient-packed ingredients like the following will help:

• Eggs
• Greek yogurt
• Almonds
• Green leafy vegetables
• Fermented vegetables
• Chicken
• Fish

JAG Physical Therapy Core Strengthening Programs

The team at JAG PT has years of experience helping athletes improve their performance through specialized training programs. We’re ready to assist you by creating an individualized core strengthening program to help you succeed at your chosen sports. Schedule your appointment now or learn more about sports medicine at JAG PT.

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Core strength is the cradle of your body's power and stability. The core muscles can not only aid you in recovering more effectively, but also can shield you from future injuries.

At JAG PT, our expert and empathetic therapy team members combine varied techniques, including core strengthening, to ensure you’ll receive an effective rehabilitation plan that works for you. Find your nearest location in NJ, NY, or PA, book your appointment today, or read further to learn more about core strength as it relates to physical rehabilitation.

How Does Core Strength Affect Rehabilitation?

You might be wondering why core strength is so integral in rehabilitation. Your core muscles are the epicenter of your body's strength and stability. These muscles wrap around your trunk, linking your upper and lower body. A strong core equips you with better body control and balance, mitigating the risk of re-injury during recovery. It ensures that you're not just healing but also moving better.

Can Core Strength Help Prevent Injuries?

Yes, it absolutely can. Strengthening your core is a proactive approach to guard your body against common injuries, especially if you're an athlete or lead an active lifestyle. A robust core translates to improved balance, stability, and flexibility—each a key player in injury prevention.

Lower back pain, for example, is one of the most common musculoskeletal health complaints, and more often than not, a weak core plays a role. Many athletes also discover that improving their core strength can be a game-changer, giving them extra toughness and stamina in high-pressure situations.

At JAG Physical Therapy, we’re ready to guide you on the path to harnessing the power of core strength in rehabilitation and injury prevention. We aim to empower you to tackle everyday activities with grace, power, and resilience.

What Are the Best Core Strengthening Exercises for Rehabilitation?

Your physical therapist will curate a mix of exercises tailored to your individual needs, ensuring that you're not just regaining strength but are fortified for the future.

Here are some examples:

• Planks: A powerful exercise, planks engage your entire core. By holding your body in the position of a push-up, you activate the muscles that contribute to core stability. They're adaptable, allowing you to start with shorter durations and progressively increase as your strength builds.
• Bridge Pose: Lying on your back with knees bent, lifting your hips off the floor engages and strengthens your core and lower back muscles. It's a gentle yet effective start for those new to core strengthening.
• Russian Twists: For those a bit more advanced, sitting on the floor and twisting the torso—with or without a weight—can amplify core strength and flexibility.
• Pilates and Yoga: Many of the stretches and poses from these popular practices can engage varied core muscles and greatly improve flexibility and resilience.

Start Your Core Strength Journey with JAG Physical Therapy

Schedule your appointment with JAG Physical Therapy today and experience the benefits of core strength in rehabilitation firsthand. With the JAG PT team in your corner, you’ll be on the path to better musculoskeletal health, and our specialty services can assist you in your unique situation, such as pre- and post-operative PT if you need surgery or return-to-sport rehabilitation to get you back on the field. Find your local JAG PT clinic or contact us now for more information.

Learn More About Physical Therapy from JAG PT:

• Strengthening Your Hands After A Fracture: Tips and Exercises for a Quicker Recovery
• What is a Sports Rehabilitation Therapist?
• 7 Fall prevention Exercises for People With Arthritis
• How to Stay in Shape with a Knee Injury

The post The Role of Core Strength in Rehabilitation: Injury Recovery and Prevention appeared first on JAG Physical Therapy in NY, NJ, & PA.

There are certain exercises that golfers should concentrate on for all of these reasons, and JAG PT’s sports medicine therapists can provide you with tailored, expert guidance on your golf game, including injury prevention. Book your appointment today at one of our convenient locations throughout NJ, PA, and NY, or read further to learn more about exercise techniques for your golf game.

Why Is a Proper Warm-Up Essential for Golfers?

Every golfer has a unique swing, and proper preparation is essential to make the most of it. A good warm-up before teeing off can bring about benefits such as:

• Increased flexibility, aiding in a smoother, more adaptable swing
• Enhanced range of motion, allowing golfers to utilize their full swing potential
• Reduced risk of injury by preparing muscles and joints for the physical activity ahead
• Helps focus the mind, resulting in better concentration and precision

What Are the Best Dynamic Stretching Exercises for Golfers?

If golf is the art, consider dynamic stretching the pre-sketch — the foundational work that influences everything to come.

Try these golf warm-up exercises to jumpstart your flexibility, balance, and range of motion:

Leg Swings

Leg swings are perfect for loosening the lower body, enhancing flexibility, and improving movement.

How to do it:

• Stand upright next to a solid support — a post or golf card would work well.
• Swing one leg forward and backward, then side to side.
• Keep the leg straight but not locked, letting it swing freely.
• Aim for 10-15 swings on each leg.

Arm Circles

Performing this exercise engages the shoulders and improves upper body mobility, crucial for that optimal swing.

How to do it:

• Stand with feet shoulder-width apart and extend your arms out to the sides at shoulder height.
• Make small, controlled circles with your arms, first in a forward direction, then backward.
• Gradually increase the diameter of the circles to stretch and warm up the shoulder muscles.
• Do this for about 30 seconds in each direction.

Torso Rotations

This technique boosts core flexibility, enhancing the range of motion and power in your swing.

How to do it:

• Stand with feet hip-width apart and hold a golf club horizontally in front of you with both hands, arms fully extended.
• Keep your hips steady and turn your upper body to the right, hold for a second, and then turn to the left.
• The movement should come from your waist, and you should feel a stretch in your midsection and lower back.
• Perform 10-15 rotations to each side, moving in a slow, controlled manner.

What Strength and Stability Exercises Can Improve Golf Performance?

Beyond the flexibility and mobility that come from golf warm-up exercises, strength and stability are the bedrock of performance. Exercises that target key muscle groups enhance overall body stability, enabling golfers to generate power and maintain control.

Here are three to get you started:

Squats

Squatting is one of the simplest exercises you can do, but it’s also very effective for a better golf game. You can strengthen the lower body and core this way, which is essential for precise, powerful swings.

How to do it:

• Place your feet about shoulder-width apart.
• Keep your chest lifted and back straight.
• Bend your knees and lower your hips, like you're sitting down.
• Go down as far as comfortable, aiming for thighs to be parallel with the floor.
• Press into your heels to stand back up.
• Do this 10-15 times for 3 sets.

Planks

Practicing planks boosts core stability, grounding every swing with strength and balance.

How to do it:

• Start in a push-up stance, arms fully extended.
• Your body should form a straight line from head to heels.
• Tighten your core, glutes, and thighs for stability, keeping your hips level.
• Hold for 20-60 seconds, maintaining form.

Resistance Band Rotations

Performing resistance band rotations targets the muscles of the torso, refining the rotational movement inherent in every swing.

How to do it:

• Hold a resistance band with both hands, extending your arms straight out in front.
• Stand with your feet shoulder-width apart and knees slightly bent for stability.
• Rotate your upper body to one side, pulling the band with you and engaging your core.
• Return to the center and rotate to the opposite side.
• Complete 10-15 repetitions on each side.

Visit JAG Physical Therapy for More Support

Schedule a personalized consultation with JAG Physical Therapy today — we’re as passionate about sports medicine as you are about golfing, and we want to help you elevate your game and maintain peak form. Find your nearest location here or learn more about our sports medicine and return-to-sport rehabilitation specializations.

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• Preventing Sports Injuries: Tips and Strategies fot Athletes of All Levels

The post Warm-Up Exercises for Golfers appeared first on JAG Physical Therapy in NY, NJ, & PA.

The good news is that you can take many different steps to reduce your falling risk. At JAG PT, our balance and fall prevention program can help you remove hazards from your home environment and maintain your mobility and equilibrium. Schedule an appointment at your local JAG PT clinic to take fall prevention into your own hands, or read on to learn the essential facts about avoiding falls.

Why Is Balance and Fall Prevention Essential for Seniors' Well-Being?

Senior balance and fall prevention are crucial for seniors’ well-being. That’s because as we age, changes occur in the body, which can disrupt the systems that control balance and make us more vulnerable to falls. These systems comprise the somatosensory system that conveys a range of sensations — for example, position and movement from the body to the brain. The vestibular system, located within the inner ear, regulates your balance and provides your brain with information about the location of your body within space and the direction of movement. Finally, the visual system, which includes the eyes and parts of the brain, naturally plays a part in balance.

Deterioration in any one of these systems can mean we find it harder to keep our balance and are more likely to have a fall. So things like inner ear problems or a loss of vision can mean an older person is more susceptible to falls.

Specific medical conditions like Parkinson’s disease and multiple sclerosis may also cause problems with balance, which can lead to falls.

What’s more, the loss of muscle strength we experience as we age can also increase the risk of falls.

The consequences of experiencing a fall can be serious for older people and can lead not only to physical injuries like concussions, sprains, fractures, cuts, and bruises but also to a loss of independence and confidence.

That’s why it’s so important to get proactive about fall prevention — it’s an essential part of ensuring the overall health and well-being of older members of the community.

How Can Physical Therapy Help Seniors Improve Balance and Reduce Fall Risks?

Senior physical therapy is an effective treatment to help older people improve their balance and reduce the risk of falls. It’s a specialized area led by experienced physical therapists who can identify whether they are at risk of falls. If so, there are lots of strategies they can suggest to offset the risk.

When you come for a senior balance and fall prevention consultation, your physical therapist will ask you questions about your general health and lifestyle and assess your balance and gait.

From there, they can offer some evidence-based exercises and interventions to help address your balance issues and fall risk factors. These include balance, flexibility and endurance training, and an assessment of your home environment to remove hazards.

It’s important to know that your physical therapist will create an individualized fall prevention plan based on your own unique needs and abilities. It will be tailored to your strengths and weaknesses to ensure that it maximizes the potential to prevent falls.

What Specific Exercises and Techniques Are Used in Fall Prevention Physical Therapy?

Let’s take a closer look at the sorts of exercises and techniques that can improve your balance, strength, and flexibility if you’re an older person.

Weight-shifting exercises are an excellent place to start. One easy but important exercise is side sways — while sitting in a chair or standing, position your feet so they’re a little more than your hips’ width apart. Lean your body to the right, ensuring that your feet are in contact with the floor. Repeat 10 to 15 times in each direction.

Single leg stands are also an effective exercise for balance. Stand behind a chair and hold onto the back with both hands. Slowly lift one leg off the ground. Keep balancing on one leg for 5 seconds. Return to your original position and repeat 5 times. Then perform the same routine on the other side.

Tai chi, a low-impact martial art emphasizing graceful movement and breathing, is also a popular activity among older adults recently, and you can find group classes in almost any local area.

Please note that it’s best to learn how to do fall prevention exercises with the professional guidance of a physical therapist. They will be able to show you the correct technique to ensure that you don’t hurt yourself.

Once you’ve had your balance and fall consultation with your physical therapist, they will put together a treatment plan customized to your needs that incorporates these activities.

This will help you gain fitness and strength and improve your balance, thus reducing your risk of falls. As a result, you’ll feel more confident and independent and freer to live your life to the fullest.

Beyond Exercises: Comprehensive Fall Prevention Strategies and Education for Seniors

Fall prevention is as much about making changes to your everyday environment as it is about exercise.

As part of your senior balance and fall prevention consultation, your therapist will ask you questions about your home and work environments and help you identify potential fall hazards. These can include poorly-fitting carpets, uncovered cables, and mess and clutter in your environment. Once you identify issues like these, it’s typically easy to fix them with solutions like mats to cover computer cables or small storage bins.

Schedule an Appointment with JAG Physical Therapy for Comprehensive Fall Prevention

If you’re concerned about your balance or falling, you should know that by being proactive you can greatly reduce your risk of coming to harm. At JAG PT, our compassionate and skilled therapy staff is ready to help you stay mobile and avoid falling hazards. Book an appointment today or find your nearest location to get started with us.

Learn More from JAG PT:

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The post Balance and Fall Prevention: Physical Therapy Strategies for Seniors appeared first on JAG Physical Therapy in NY, NJ, & PA.

However, runners are highly susceptible to injuries. One study found that almost half (46%) of all recreational runners get injured every year. And the risk of running injuries is equally high regardless of age, gender, or running experience.

Running injuries are also common among competitive runners and other professional athletes. A 2021 study on professional runners in Kenya, a country that’s famous for producing some of the best endurance runners in the world, reported a 63% injury prevalence rate in just one marathon season.

The good news is that most running injuries are easily preventable. At JAG Physical Therapy, our injury prevention services can help you avoid overuse and traumatic running injuries. And should you sustain a running injury in the lower extremities, the sports medicine team at your local JAG PT clinic will walk you through the recovery process. Book an appointment today to start your personalized injury prevention program or recovery journey, or keep reading to learn more about how to prevent running injuries.

What Are the Most Common Running Injuries, and How Can They Be Avoided?

Some running-related injuries are related to accidents, such as falls, twisting an ankle, or running into an obstacle. These are known as traumatic running injuries.

But most running injuries occur due to overuse, overextension, and poor technique. Such injuries include:

Iliotibial Band Syndrome (ITBS)

ITBS is characterized by an ache or sharp pain on the outside of the knee or hip. The pain may be more noticeable on slower runs or when running on an inclined surface.

The iliotibial (IT) band is a tendon that runs from your pelvic bone to your knee. ITBS occurs when the IT band tenses up and becomes inflamed from rubbing against the pelvic or knee bones.

Runner’s Knee (Patellofemoral Syndrome)

Runner’s knee causes a dull pain underneath or around the kneecap. The pain is aggravated by bending the knee, for instance, while squatting or sitting. This injury occurs when tissues around the kneecap get irritated.

Runner’s knee may be caused by a musculoskeletal defect or the certain way you walk or run.

Shin Splints (Tibial Stress Syndrome)

Shin splints are overuse injuries caused by repeated stress in the shin bone.

A shin splint injury radiates pain along the shin bone (tibia). That’s the long front-facing bone in your lower leg. The pain typically starts when you start running and gradually cools down after running. But eventually, the pain becomes persistent, and you might notice soreness along the inner side of your tibia.

Plantar Fasciitis

Plantar fasciitis manifests as a sharp pain in the bottom of the foot that normally occurs with your first steps in the morning. The pain indicates inflammation of the thick stripe of tissue, known as fascia, that connects the heel bone to the toes.

Repeated stress on the fascia can cause small tears to form, leading to inflammation and pain.

Achilles Tendinitis

Achilles tendinitis usually starts as a mild ache in the lower back leg after a run. The pain grows more severe after prolonged running. Also, you may experience tenderness and stiffness around the calf muscles or just above the heel.

The injury results from repetitive or intense strain on the Achilles tendon, the strongest tendon in the body, which connects your calf to your heel.

Stress Fractures

Stress fractures are tiny cracks that form in bones due to overuse. For runners, stress fractures are usually found in the shin, but they can develop in pelvic and femur bones as well. The symptoms of stress fractures are generally similar to those of shin splints, except the pain is more severe and persistent.

A meta-analysis of 400 articles and 15 studies concludes that most running injuries are caused by overuse. And it goes on to show that overuse running injuries mainly result from training errors. Therefore, most running injuries can be avoided.

Here are seven essential tips for preventing running injuries:

1. Do a proper warm-up before running.
2. Wear appropriate running footwear.
3. Add flexibility exercises into your routine (stretching, yoga, Pilates, etc.).
4. Make time for cross-training.
5. Give your body enough time to recover in between training and running sessions.
6. Correct your running form.
7. Follow the 10% rule (increase your running intensity, distance, or speed by at most 10% compared to the week before).

How Does Proper Running Form Contribute to Injury Prevention?

If you’ve ever watched an amateur race or public marathon, you might have noticed that not everyone runs the same way. Running techniques, from arm and leg movements to general posture, can vary widely from runner to runner.

Some running forms seem more effortless and natural than others — like you’ll probably see in professional athletes or seasoned runners.

Proper running form is not only elegant and efficient but also safe. The way you run can have a huge impact on your risk of injury. Using the proper running technique reduces strain on the body and especially on injury-prone leg muscles, tendons, and bones. At JAG PT, we offer advanced gait analysis for runners interested in improving their form and performance as well as avoiding injuries caused by improper body mechanics.

Keep in mind these four tips for maintaining good form throughout a run to prevent overuse injuries:

• Run in an upright posture. Keep your back straight, your shoulders back, and your chest and hips pushed forward. And maintain a straight gaze ahead without raising your chin.
• Compact your arms. Bend your elbows at right angles and keep your arms high above your waist so the wrists nearly rub against your ribs. That way, your arms move in a relaxed back-to-front motion.
• Make low-impact strides. Ensure your foot strikes the ground close to the midfoot while parallel to the surface. Also, bend the knee so that the foot lands directly under the knee, not in front of it.
• Maintain a high cadence. High cadence does not necessarily mean running fast. Try averaging at least 165 steps per minute, even in slow runs. The higher the cadence, the lower the force on leg muscles and joints.

The Role of Strength Training and Cross-Training in Preventing Running Injuries

Cross-training refers to physical exercises that complement your running training by targeting muscle groups you don’t normally use for running. A cross-training program for runners may include cycling, HIIT, swimming, and rowing.

Strength training, on the other hand, involves physical workouts that contract muscles against resistive force. This typically includes weight lifting, resistive training, and bodyweight exercises. Such workouts strengthen muscles, bones, tendons, and joints.

In general, cross-training and strength training help to increase overall physical performance, dynamic flexibility, mobility, and balance, all of which minimize your risk of injury. You essentially become a stronger, more enduring, all-rounded athlete.

Listening to Your Body: Recognizing Early Warning Signs and Seeking Professional Help

Pain is our body’s natural way of saying “stop” or “something is wrong.” But you might easily confuse injury pain with the general soreness one feels after a rigorous physical exercise. Don’t make this mistake. Acute, localized, or persistent pain is never okay.

Some aches and pains do go away after ample rest and recovery. However, any pain that lingers longer than expected, no matter how dull, is often a sign of injury. Also, any unexplained pain you experience when making natural movements such as squats and calf raises might point to a serious injury.

Seek professional advice if you have any reason to suspect a running injury. The highly-trained therapy team at JAG PT will address all your concerns, help you return to running and any other sports, and even arrange an injury prevention strategy just for you.

Prioritize Injury Prevention with JAG Physical Therapy

At JAG PT, we’re just as passionate about helping athletes at all levels, from recreational to professional, as they are about their chosen sports. If you’re a runner, you don’t want injuries to slow you down, and our comprehensive injury prevention, sports medicine, and return-to-sport rehabilitation services are there for you with every step. Contact us today to find out more or schedule an appointment at your nearest JAG PT location today.

Learn More from JAG PT:

• Injury Prevention on an AlterG Anti-Gravity Treadmill
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• How Long Does It Take to See Improvement from Physical Therapy?

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