Raking Leaves the Safe Way

Ahhh fall, the greatest season of them all. There is so much to love about fall: sweater/sweatshirt season, the cool, crisp air, the pumpkin patch and corn maze, apple cider, football, and even those beautiful leaves piling up on your lawn.

Raking leaves gives you the perfect opportunity to get out of the house and enjoy the fresh air, while getting in a workout at the same time, and besides your yard will look great when you are finished.

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Using Good Form in your Daily Life

By: Adam Sparks MS, Ed, CSCS

You're at the gym, and you want to make sure all of your lifts have good form. Maybe you hire a trainer, have your lifting partner check you out, or take videos of your lifts. Everyone wants to have good form in the gym because it's the safest way to lift heavy weights. What about when you're NOT at the gym? What about how you sit at work, at school, in the car, or at home? If you're sitting hunched over at your office desk looking at your computer screen or phone, laying like a goober on the couch (I say this because I'm very guilty of this one), sitting with one leg under you, standing with all your weight on one leg with your hip flared out to the side...these are poor postures. Now, add in near-constant cell phone use and "text neck" and we're wreaking havoc on our bodies.

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Stretching for Good Healthcare

By: Jane Brooks LPTA
Orthopaedic Rehab Specialists- Holt Clinic

Gentle stretching before a workout or work day can go a long way in preventing injuries. Some of the important benefits from stretching are: reduced muscle tension, increased range of movement in the joints, enhanced muscular coordination, increased circulation of the blood to various body parts, and increased energy levels. Stretching keeps muscles flexible and healthy to maintain joint motion. Without it, muscles shorten and become tight, making bodies more prone to injury when being called into certain activities such as lifting, twisting, carrying, or reaching.

Many people feel they do not have the time to…

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Breakfast can be confusing

By: Nick VanBogelen CSCS, AT, ATC
East Jackson Schools Athletic Trainer
Orthopaedic Rehab Specialists, P.C.

A bowl of muesli, a slice of toast, a muffin, and a tall glass of fresh orange juice. Sounds like a healthy breakfast, but it isn’t. Truth is, breakfast can be confusing. You may have heard that breakfast is the most important meal of the day in TV ads, in-store placements, and large marketing campaigns. These may lead you to believe that many breakfast products are healthy and in some cases, it is true, but not always. Beyond the myths and marketing, here’s what you need to know about breakfast:

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Safety at the Beach

By: Marko Grbesa MS, AT, ATC
Athletic Trainer at Eaton Rapids High School
Orthopaedic Rehab Specialists

Summer is here and with it comes time for some fun in the sun. When the weather gets warmer, people often will head to the beach to have some fun. While the sun and the water can be a lot of fun, they can also be a danger. So it is important to take precautions when planning your trip to the beach. Some tips to help protect you from the sun's rays include:

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What is a VO2 Test?

By: Nick Vanbogelen CSCS, AT, ATC
Athletic Trainer at East Jackson High School
Performance Coach at Total Performance Training Center
Orthopaedic Rehab Specialists

A VO2 test involves resting, submax, and max testing. The test begins at a very light intensity and gets slightly harder each minute until perceived exertion is reached. The runner wears a mask that allows the measurement of the air movement. The first session takes place at the Human Physiology Lab (HPL) at Lumen Christi Catholic High School.

With the advanced equipment at the HPL, all seven components of wellness, biometric measurements, cardiorespiratory measurements, and biomechanics are

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Don't Overdo the Sun

By: Ryan Vogel MHSA, AT, ATC, CSCS
Athletic Trainer at Leslie High School
Orthopaedic Rehab Specialists 

One thing both athletes and spectators need to remember to account for as they begin to go outside for double headers and track invitationals this spring is sun exposure and properly protecting themselves from the sun.  Overexposure to the sun’s UV rays will not only cause sunburn which can cause discomfort for a few days, but will also increase the chances of developing skin cancer later on in life. Skin cancer is the most common type of cancer in the world and in the US alone around five million people are treated for skin cancer each year. It has been documented in numerous studies that continued exposure to harmful UV rays both in the sun and in cloudy conditions will increase the chances of

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Weight Lifting and Resistance Training

By: Katelyn Harmon LPTA
Foot, Ankle & Running Center
Orthopaedic Rehab Specialists

It was once viewed that weight lifting and resistance training were deemed unsafe and injury-inducing. However, more and more research has suggested those views are inaccurate…if done safely and correctly. In fact, recent studies have concluded that safe weight lifting can actually aid athletes (and non-athletes) with injury prevention and can assist with performance of sports and/or daily activities. The key is to train safely and

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Avoid injury in the Garden

By: Todd Sparks MS, ATC, AT, LPTA
Orthopaedic Rehab Specialists - West Clinic

After the never-ending winter weather that Michigan has had this year, I think it's important to think warm thoughts. As temperatures start to climb, many people are going to be getting out in their yards and gardens and preparing them for planting season. Although gardening can be therapeutic in itself, its also an easy way for injuries to pop up. Gardening tasks like weeding, raking, digging, and mulching can all cause

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Plan-to-Run to avoid injury

By: Brandon Klump MSPT, AT, ATC
Co-Owner and Clinical Director
Foot, Ankle & Running Center of Jackson - ORS

Whether you’re running to compete or to get into shape, you must have a plan. Every year, too many promises of getting into shape or running a specific 5k time are cut short because of injuries. Why are there so many injuries?  Because many people fail to take the time, do the research, or ask enough questions to devise a running program that is accurately fit for them.

Unfortunately there is no “one size fits all” program that will cover everyone. However, there are pieces that must be in place for any program to be successful. All runners either experienced or beginners must start by assessing their current level of fitness generally and more specially their running base.  It is very important that this progress leads to realistic short-term goals. Many of us get into trouble because

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Injuries from Overdoing it

By: Becca Boeving BS, AT, ATC
Athletic Trainer- Holt High School
Orthopaedic Rehab Specialists
Spring sports have kicked off and the overuse injuries are already in full swing. Shin splints, various forms of tendonitis, and muscle strains are a few problems athletes struggle with during this time. Some ways to prevent these injuries are to ensure a proper warm up before beginning a practice or game. One key role in a warm up should be stretching. Stretching should be

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Off-Season Golf Training Tips

By: Moneach Berro, MSPT
Orthopaedic Rehab Specialists- West Clinic

While your beloved set of golf clubs take time off in your garage, there are a few things that you can do during these winter months to help improve your golf game. Consider the following:

1.    Stay loose. The less flexible you are, the shorter, and less effective your golf swing becomes. Try to stretch at least once per day, focusing on hip mobility. For an easy hip flexibility stretch, lie on your back with one leg extended and pull the opposite knee to your chest. Hold for 30 seconds. Repeat three times on each side. 

2. Cardio. Your body needs it’s share of cardio work. Not only to improve your golf game, but for a fuller, healthier life. About 20-30 minutes of vigorous activity three times a week is great for a healthy heart and a stronger game. 

3. Core strength. Stability and core strength are important to be

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Not Your Mother’s Knee Replacement...or Rehab

By: Jerry Malone PT
CEO/Founder of Orthopaedic Rehab Specialists, P.C.
Clinical Director of Total Joint and Aquatic Center
     With knee replacement technology improving and the ages of knee replacement patients decreasing, the rehab of this group of patients is changing significantly. Twenty-five years ago, the object was to wait as long as possible before getting a knee replacement. Combine that with an implant that only lasted 10 years or so and you ended up with a group of patients 70+ years of age who were interested in living out their time with less pain and an increasingly sedentary lifestyle.
     Today, with implants lasting 25-30 years, we are seeing patients in their 40’s and 50’s (some younger) getting their knees replaced at a much higher frequency. Because of these changes, we

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Aging - What to expect from your body

By: Aaron Holly MSPT, MTC
Co-Owner of Orthopaedic Rehab Specialists, P.C.
Clinical Director of Holt Clinic
As we age, there are normal physiologic changes that happen to our body. Each of us ages slightly differently due to everything from genetics to lifestyle choices. I often have patients that feel like they have been given a diagnosis of disease when really they are experiencing some degree of the normal aging process. Some changes in our bodies are obvious, as we can see in the mirror. Aging changes can contribute to wrinkles in our skin as well as thinning, greying, or balding of our hair. We may also  start to see “age spots” on our skin. Our posture may stoop, our feet may flatten, and our height will likely decrease.

Other age related changes are not as obvious because we can’t see them without some form of diagnostic  imaging such as x-ray or MRI. These changes most commonly are

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Marathon Training- Race Time- Part 4

By Kevin D. Barclay PT, SCS, ATC, CSCS
COO - Co-owner of Orthopaedic Rehab Specialists, P.C.

Well, the Boston Marathon is just six weeks away. Looking back on my previous training tips I noticed how much of my own advice I have needed to take to stay on track.  I suffered a calf injury that made it impossible to run normally for almost three weeks. I was able to use our Alter G® treadmill, cross train, and get treated with the Graston® technique to keep me going until I was healthy.  My training is back on track and I am beginning to prepare for my trip to Boston. There are some important things to remember whenever you head into your Race Weekend:

Eat well:  If a marathon runner is taking in proper fuel for the race it is not uncommon for that athlete to gain 2-3 pounds the week prior to the marathon.  This is a combination of decreased intensity of exercises as well as “carbo loading”. Of course these added pounds should be quality foods for energy including whole grain breads/cereals, potatoes and pastas. The diet should continue to include plenty of fruits and vegetables as well as lean protein. The day before the race make sure you

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Marathon Training - Injuries - Part 3

By: Kevin Barclay PT,SCS, ATC,CSCS
COO- Co-Owner of Orthopaedic Rehab Specialists, P.C.

It would not be surprising to get an ache, pain or soreness after weeks and months of marathon training. The important thing  is to take care of these problems before they become actual injuries.  I often tell my athletes that it is OK to participate with soreness or even mild pain, but if you need to change your normal pattern of movement to accomplish a task, you’re injured.  The key to taking care of injuries is actually preventing them (proper shoes, proper training, early treatment, proper diet, etc..).  However, if

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Marathon Training- Training - Part 2

By Kevin D Barclay PT, SCS, ATC, CSCS
COO- Co-Owner of Orthopaedic Rehab Specialists, P.C.

So you have made the decision and are ready to start training for your next (or first) marathon.
Something to remember as you begin…

Do not diet. Unless you are following a specific diet from your doctor you should find this a great time to be less concerned about the quantity and what types of food you should eat.  You will be burning lots of calories in your training and

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Marathon Training - Getting Started - Part 1

By Kevin D Barclay PT, SCS, ATC, CSCS
COO - Co-Owner of Orthopaedic Rehab Specialists, P.C.
Twenty four years ago I ran my first marathon. I am now registered to run my first Boston Marathon.  It has been an on and off again process but my knowledge and experience has grown over the years regarding  marathon  training.  I felt my most recent marathon experience was my best and I am looking forward to my upcoming training for Boston.  I believe the most significant step to take in your marathon process, whether a first timer or Boston regular, is getting yourself prepared and setting a goal before getting started with training. Here are some tips:
1)      Get medical clearance.  If there is any question whether you are healthy

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Stretching - Don't forget to do it

By: Maverick Nichols- PT, DPT
Orthopaedic Rehab Specialists- East Clinic

At the end of a workout, the last thing most people want to do is stretch and perform a cool down.  With the busy schedules that so many of us have, often times we are simply happy to have had time to get some sort of a workout in and we skip the post stretching to get on with our day.  However, as we workout, our muscles we are performing contraction after contraction leaving them in a shortened state.

Stretching after we workout helps to

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StretchingMark Stiles