Loudoun County, Va. — Our core is our whole body’s support system. It helps stabilize and transfer forces from the upper body to the lower body. The core is made up of more than just our abs – as most people think of a six pack when they hear core or ab strength. Your core consists of: Transverse abdomens Obliques Rectus abdominis The diaphragm Multifid Hip musculature Pelvic floor What Happens When Your Core is Weak When your core is not strong you are more prone to injury, as the core is incorporated in almost every movement. A weak core…

Loudoun County, Va. — 10,000 steps is the Center for Disease Control & Prevention recommended step count for a day. While we are all shooting to hit those 10,000 steps in 24 hours, it’s quite likely that one of us will stumble, miss a step/curb, or trip. Those missteps can be a result of: Wearing high heels Incorrectly sized shoes Inconsistent walking surfaces Or even something as simple as ankle instability People often make the comment “What did you even trip over?” when there actually wasn’t anything in their direct path that caused their misstep. Often enough, the cause was…

Loudoun County, Va. — The shoulder is a very mobile joint due to its ball and socket design which gives it a large range of movement, so it needs to be stabilized by all the muscles and ligaments that surround the joint. Many factors can result in these muscles and ligaments being over worked including: Weakness Fatigue or muscle endurance limitations Over training Poor technique with stroke (especially freestyle) Tightness Over time injuries such as swimmer’s shoulder, rotator cuff impingement, and tendinitis occur. If not addressed it may lead to a more serious problem. Swimmer’s Shoulder Swimmer’s shoulder is a…

Loudoun County, Va. — The phrase that can strike fear into the hearts of athletes and fans is the dreaded “torn ACL.” Automatically, that athlete is put on the shelf for the season and possibly extending into the next. “6 to 12 month recovery” titles popup on our screens, and we wonder if that athlete will ever be the same. We watch the replay, and questions and thoughts pop into our minds. “What is an ACL?” “Why does it take so long to come back from an ACL surgery?” “Is that what happened to Robert Griffin III?” There is a…

Loudoun County, Va. — What does the word “strength” really mean? In order to fully understand how to develop a strengthening program appropriately, you first have to understand what is really meant by the word “strength.” The word itself actually has three distinct pieces to it. Each piece is just as important as the other and all three must come into play in order for a muscle to have what is considered “good strength.” How much weight can you lift? This means how much force a muscle can produce in one moment of time. For example, do you have the…

Loudoun County, Va. — Nowadays, free-time activities can look a little different for kids as various technologies are at our fingertips. If you’re a student-athlete who participates in sports year-round, you might maintain a higher level of physical activity. Overall though, the general lack of physical activity, means fitness levels decrease significantly and therefore the return to sports is more difficult. It’s all the more reason why proper preparation is key. When returning to any sport, it’s important to treat your body appropriately, with care and attention. While it is important to train for the upcoming sport, it is even…