Warming up the Body: Static vs Dynamic Stretching

Simple Strategies to Becoming an Injury Free Athlete

As we clear off the winter cobwebs and begin to ramp up into the spring training season, we often forget about the little things that help keep us injury free. Most of us simply want to strap on our running shoes or climb on our bikes and head out the door, jumping full speed into the activity ahead. Whether you are a runner, cyclist or team sport enthusiast, a proper warm-up routine is essential to performance and injury reduction. If the body is not prepared for the demands placed upon it, injury is more likely to occur and a cold body cannot possibly perform at peak levels.
 

Most athletes are familiar with stretching prior to activity to warm-up the body. However, in recent years there has been much debate surrounding static versus dynamic stretching and which is more effective in preventing injuries during sports. Static stretching has been the standard for pre exercise warm-up for years. It emphasizes a sustained stretch in a single plane of motion using either body weight or opposing muscle groups to lengthen a specific muscle. This type of stretching elongates the muscle and increases both flexibility and range of motion. In general, static stretching helps to reduce injury by maximizing flexibility and improving mechanics and range of motion. However, recent research suggests that static stretching prior to activity may be detrimental to performance and doesn’t necessarily reduce injury rates during exercise. Research shows that static stretching seems to decrease muscle strength and power, possibly impairing muscle elasticity and their ability to return stored energy.

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Physiosomatic Yoga

Physiosomatic Yoga is a system of aligning the body and mind for healthful, therapeutic change. Attention to accurate alignment incorporated with fluid somatic movement brings powerful integration to structural imbalances. Physiosomatic Yoga considers injuries and physical limitations, incorporating exercises, deep breathing, and alignment tools to facilitate healing and the prevention of further pain. In our Physiosomatic Yoga Program, we work with the needs of the individual in a small class setting to create a format that will benefit each student.

Tuesdays
3:30 - 5:00 PM

4 week series $175/$50 per session

MYC - 55 NW Minnesota Ave (upstairs)

For info & questions, call 541-350-1617

Injury Prevention for Golfers :: FREE SEMINAR

Modern Treatment, Prevention & Rehabilitation

Golf is usually considered a low level activity, but golfers can suffer serious injuries. The motion of the golf swing, if done incorrectly, can cause injuries in many parts of the body, especially the elbow.
 

Before you head out this golf season, be sure to prepare yourself by joining us on May 10th for an educational lecture on injury prevention for the golfer. Lead by Physical Therapist and certified Titleist Performance Institute Fitness and Medical Professional, Chris Cooper PT, DPT, CSCS, and Orthopedic Surgeon in Sports Medicine, Dr. Tim Bollom, attendees will learn how golf mechanics can play a role in injury. This lecture will offer practical tips to help prevent injury, along with information on current treatment and rehabilitation programs.

Who: Golfers of all ages and skill
When: Thursday, May 10th, 2012 @ 6:00pm
Where: Broken Top Club (6200 Broken Top Dr, Bend OR 97702)
Cost: FREE
How to RSVP: Contact 541-383-8200 ext. 201, or email Lori Thompson at: lthompson@thecenteroregon.com

Lecture Instructors

Chris Cooper PT, DPT, CSCS
A Montana native, Chris received his Master’s of Science degree in Physical Therapy from the University of Montana in 1999. He finished his Doctorate of Physical Therapy from the University of Montana in May 2010. Chris is a Certified Strength and Conditioning Specialist, as well as a Level 2 Certified Golf Fitness Instructor and Medical Professional through the Titleist Performance Institute. He also has advanced manual therapy training through the North American Institute of Manual Therapy.
 

Dr. Tim Bollom Orthopedic Surgeon
Dr. Bollom received his M.D. from the University of Minnesota Medical School in Minneapolis. He studied General, then Orthopedic surgery at the University of Florida in Gainesville. He completed his fellowship with the Sports Medicine and Arthroscopy department at the Steadman-Hawkings Clinic in Vail, CO. Dr. Bollom was a Team Physician for several athletic organizations including the US Womens’ and Mens’ Alpine Ski Teams, the Denver Broncos, and the Colorado Rockies.

Injury Prevention for Paddlers :: FREE SEMINAR

Modern Treatment, Prevention & Rehabilitation

From leisurely canoeing on Hosmer Lake to kayaking in class IV whitewater on the Lower Deschutes, Central Oregon is truly a paddler’s paradise. Canoeing and kayaking are outdoor activities that can be enjoyed by individuals of all ages and fitness levels. However, without the proper technique and equipment paddling can oftentimes lead to overuse injuries that can keep you stuck on the shore. Instruction in proper paddling mechanics and pre-season conditioning can decrease the risk of many common paddling injuries and maximize your time on the water.
 

Join Geoff Frank (owner of Tumalo Creek Kayak & Canoe), Matt Kirchoff, and Laura Cooper (physical therapists from Therapeutic Associates at the Athletic Club of Bend) for a free seminar on Thursday, May 17th at 6 PM at Tumalo Creek. We will be covering proper paddling mechanics, common paddling injuries and specific exercises for paddlers to minimize such injuries. We hope to see you at the seminar and out on the water this summer!
 

Who: Paddlers of all ages
When: Thursday, May 17th @ 6:00pm
Where: Tumalo Creek Kayak & Canoe (805 SW Industrial Way, Suite 6)
Cost: FREE
How to RSVP: Contact: 541-382-7890, or email us at: athl@taiweb.com

Seminar Presenters:

Laura Cooper PT, DPT, CSCS
Laura received her Master of Science in Physical Therapy from the University of Montana. Laura’s clinical focus is sports medicine, general orthopedics, therapeutic yoga, and Women’s Health. She has manual physical therapy training through the North American Institute of Manual Therapy and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Laura is the on-site director of Therapeutic Associates at The Athletic Club of Bend.
 

Matthew Kirchoff PT, DPT
Matt received his Bachelor’s of Science in Biology from Portland State University in 2005 and graduated from University of Puget Sound with his Doctorate in Physical Therapy (DPT) in 2008. His areas of clinical interest include pediatrics and injured-worker rehabilitation. Matt is certified through ErgoScience to provide physical capacity exams for the injured worker and is currently pursuing advanced manual therapy training through the North American Institute of Manual Therapy.