The Throwers Ten Exercise Program and the Overhead Athlete

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The Throwers Ten Exercise Program was originally designed with 10 exercises to target strengthening for injury prevention in baseball pitchers, however has evolved as a more robust program that is beneficial to other overhead athletes. The exercises included in this program were specifically chosen as they are able to be completed outside of a gym. There is minimal exercise equipment needed and therefore allows the athlete more freedom to complete this strengthening program at home or as part of a warm-up. This exercise program would be an excellent place to start strengthening muscle groups in the shoulder in order to prevent injuries when competing in overhead sports.

Goal: To improve the strength, power, and endurance of the shoulder complex needed for the throwing or overhead athlete Read more

Preventative Measures to Decrease the Risk of Injury While Shoveling

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It’s that time of year! With the winter months finally here, it is only a matter of time until we get snowstorms. No matter the amount, snow can pile up and be quite heavy. With shoveling snow, there can be an increased risk of injury due to carrying, tossing, bending, and lifting heavier loads. It is our goal to give you a few steps in order to decrease the risk of possible injury.

The first step to avoid injury while shoveling is warming up. Prior to heading outside, it is helpful to perform light exercise. Light exercise for 5-10 minutes is useful for priming the cardiovascular system and warming up the musculature required for shoveling. Some activities you can perform can include squats, hip hinges, and upper/lower body stretches.
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What to Know About CBD (Cannabidiol)

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Cannabidiol is a phytocannabinoid which was discovered in 1940. It is one of more than 120 compounds called cannabinoids in cannabis plants and accounts for up to 40% of the plant’s extract.  Many people use CBD oils and extracts to relieve symptoms of chronic pain as it is one of the compounds that produces medical affects without producing euphoric or “high” feelings.  Many people are more familiar with THC, tetrahydrocannabinol, which does produce a “stoned” feeling because of the receptors in the body that it affects, which Cannabidiol does not.

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The Importance of Hand Washing in Physical Therapy

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As the cooler months approach and the seasons change, cold & flu season begins to develop. Luckily, there are a variety of ways one can prevent sickness for one’s self in addition to preventing the spread of sickness to others. Simple suggestions include avoiding contact with individuals who are sick, staying home if sickness develops, avoiding touching the face, nose, and mouth, and covering nose and mouth when coughing or sneezing. One of the simplest ways to prevent sickness includes a task often overlooked: correct hand washing.

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Motivate Yourself to Stay Active During or After Physical Therapy

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The motivation to exercise often is a big problem for people who are thinking of starting physical therapy or staying active after treatment is completed. This is one topic of conversation we have with our patients here at Red Canyon Physical Therapy at our Frederick, Maryland office.

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