Light Ankle Injuries and How to Treat Them

You don’t have to be an athlete or a fitness fanatic to twist your ankle. Simply walking on an uneven surface can cause a sprain that can put your off your feet. Ankle injuries can happen to anyone at any age and at any time. Most people experience a sprain or a fracture the bones…
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Are you Ready for Water Sports? 10 Tips to a Safe Summer

June 20, 2017 at 11:24 PM the sun was as close as it will be to Minnesota, marking the beginning of summer. Since it is officially summer and the temperatures are finally starting to rise it seems to be a great time to discuss some of the most popular water sports. Since Minnesota has 11,842…
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Superfoods: What’s the Story Behind This Trendy Term?

“Superfood” is a trending topic in health and fitness. A superfood is a food that contains high levels of certain nutrients and is considered to be very beneficial for your health. There are many fruits, vegetables, meats, nuts, seasonings and grains that are considered to be superfoods. A lot of these superfoods are popular to…
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Exercise for Osteoporosis

With osteoporosis being the cause of 1.6 million hip fractures and 1.4 million spine fractures in the world in 2000, one should consider carefully how to prevent one of these. Up to 50% of women will sustain a fracture related to osteoporosis at some time in their lifespan if history continues to repeat. The problem…
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What Does “MET” Stand For?

Different aerobic exercise machines often have “METs” as one of the numbers on the display panel along with the time, distance, speed, incline, or other common descriptors. “METs” stands for Metabolic Equivalents. A MET is a relative unit with 1 MET being the energy expenditure at rest. All activities or exercises can be compared to…
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Best Types of Exercise to Improve Walking Speed

Walking speed is a good indicator of overall health. Check out my blog on walking speed if you’d like to know more. Normally, walking speed should be about 1.2 to 1.4 meters per second. If an elderly person is below 1.0 meters per second, it is recommended that they seek intervention. Why? Well, gait velocity…
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Walking Speed as a Vital Sign

Body temperature, heart rate, blood pressure, and respiratory rate are the four standard vital signs that are often medically assessed any time someone presents with an emergency. Pain is occasionally considered a vital sign, but pain is very subjective. The brain also can override an incoming danger signal if needed. This is how it is…
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Lessons from Flag Football in Moderation and Progressive Exercise

Every now and then, I give myself a good reminder of some of the key principles of physical therapy. Gradually progressive exercises with progressive loading of muscles, joints, tendons, and bones is important to a safe and effective aerobic or strengthening program. During and after playing three continuous games of flag football, I was reminded…
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5 Keys to Preventing and Treating Hamstring Strains

Hamstring strains are a common injury for high speed runners. Track and field, soccer, baseball and football are common sports where athletes will hit top speed. Hamstring strains account for approximately 12-16% of all injuries and re-occurrence of the injuries have been reported to be between 22-34%. The hamstring muscles are the three muscles located…
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3 Quick, Easy & Light Summer Recipes

The summer is the perfect time to spend outside and with all your loved ones. The last thing you need is to be spending too much time in the kitchen. Here are some quick and easy summer recipes that won’t sacrifice taste or your waisline.   Haricots Verts and Grape Tomato Salad with Crème Fraîche…
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