SOL Physical Therapy is proud to acknowledge Marybeth Novak, “MB,” as SOL’s May Athlete of the Month! Check out her testimonial below about working out with SOL’s very own Nina Patterson, MPT, CSCS, OCS, for the past year at SOL Performance.

Background

MB is a former competitive cyclist on the road and track (velodrome), although now retired from racing, she still loves riding her bike with the East Bay Velo Club and keeping up with the guys. MB is no stranger to working out! She began racing bikes in 1981 and was a Masters National Cycling champion on the track. She has completed a few 1/2 Ironman triathlons, a marathon and has raced in-line skates. MB exercises an average of 40 hours per month, and she started taking the semi-private class at SOL when it first opened in March 2012. The class meets twice per week.

Semi-Private Training

“We do a wide variety exercises – some to help directly in our sport and others to counter our weaknesses due to our sport. Since we all have focused on cycling, we tend to use our quads a lot and spend tons of time bent over either our handlebars, or our computers at work. We do a lot of dynamic stretching during our warm-up and a mixture of kettlebells, TRX Suspension Training, traditional exercises like deadlifts and squats. We also do quite a bit of power and balance work. All 4 of us in the class have felt an overall increase in physical strength, especially in the core area.

I’ve learned to love the foam roller even though it kills my quads to roll on it. Our group is really dedicated and we all hate to miss a class. I once was flying home from a work trip, changed into my workout clothes in the Seattle airport, landed in Oakland with 1/2 hr to get to class and…I made it!

Insight

We have had several trainers work with our group. We were working with Jason and he is fabulous! Now we are working with Nina, and of course she is fantastic. Lucky me to be working out with Nina who has trained Olympians! Everyone at SOL is so well trained, interested and detailed. I used to lift weights on my own and ended up only doing what I was good at. I never focused on my weaknesses and got bored of doing the same thing over and over.

I’ve learned so many different exercises and how to do them correctly. Each time we do an exercise, it is demonstrated and we are supervised carefully to make sure we are safe and getting maximum benefits out of our workouts. I feel so lucky to have this class! At this point in my life, keeping really fit, healthy and having fun doing it is my goal.

I am truly having a blast and I am getting stronger every workout!” -MB

COME TRAIN WITH US! IT’S EASY TO GET STARTED:

Simply…

GO ONLINE: www.solperform.com OR

CALL:  (510) 594-1594

The post SOL’s Athlete of the Month! appeared first on SOL Physical Therapy Blog.

“I started physical therapy with Clarice at the end of January 2013 and saw her twice a week until April 24th.

She worked with me to regain my right knee strength, flexibility and balance. Clarice was extremely professional in her approach to getting my knee completely reconditioned. She explained all moves and exercises perfectly. She kept me centered to what I needed to do with patience and encouragement.

Over the years, I have been to several other physical therapists, but frankly, Clarice was far above others in her approach, knowledge and enthusiasm. I would/will recommend her to all friends and acquaitances that might need physical therapy services. ” – TG

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Hydration in the heat! Although it’s only the beginning of May, Summer heat is upon us.

Water is the most essential component of the human body, as it provides an important role in the function of cells.

Here is a Guide to Hydration during warm weather re-posted from the blog Physioanswers, from Dr. Erson Religioso III, DPT.

“It’s been getting warmer as spring moves into summer across the US. That means if you are working or playing outside, you need to take care of yourself to stay hydrated and healthy while enjoying the weather. Follow the below tips to beat the heat while staying active.

Why stay hydrated? Because dehydration:

· Decreases the time until exhaustion. Work longer with water!

· Decreases athletic performance. Work better with water!

· Decreases your ability to keep cool. Keep cooler with water!

· Causes cramping. Keep loose with water!

· Leads to heat illness. Keep healthy with water!

How should I hydrate?

· Know how much water to drink: Too much and too little water are problems.

* Consider that a gulp has 1-2 ounces in it.
· 16-20 ounces of fluid approximately 4 hours before exercise.
· 8-12 ounces of water 10-15 minutes before exercise.
· 3-8 ounces of water every 15-20 minutes of activity.

Watch calories! Consider if you really need all the sugar and calories of a sports drink. Most of us are usually better sticking with water! Sports drinks are usually only needed after greater than 60 minutes of exercise or strenuous work in heat. Drink the same as water, 3-8 ounces every 15 minutes.

You can reduce your risk of heat illnesses by:

· Taking advantage of the farmers markets and eat adequate amounts of healthy foods.

· Getting plenty of sleep and rest.

· Avoiding work and exercise in hottest parts of day, when temp is greater than 85 degrees F.

· Wearing wicking clothing, avoiding clothing that creates barrier to evaporation.

· Keeping a steady level of activity in the heat, pick cooler days to increase physical workload.

· Reducing your body weight. It makes it easier to dissipate heat.

· Avoiding exertion when you are sick, with symptoms such as a fever or vomiting.

What does exertional heat illness look like?

It varies from person to person! In some people it has been mistaken for concussion or psychiatric problems. If it’s hot and humid and someone “just seems different” it is time to get out of the heat, hydrate, get out of clothes, get the legs elevated, and get medical help if it doesn’t improve quickly!”

To read the full blog click here!

For more great tips on staying hydrated click here for a helpful handout from the American College of Sports Medicine.

The post Hydration appeared first on SOL Physical Therapy Blog.

Dr. Wagner offers another perspective on treating ankle sprains, “The most common prescription for an ankle sprain is RICE (rest, ice, compression, and elevation). However, RICE could actually be prolong the healing process. The good news about ankle sprains is that this injury is preventable, very preventable.

What is a Sprain?

The word “sprain” refers to the complete or partial tearing of the ligaments in the ankle. The most immediate symptom is swelling, which is just a sign that torn blood vessels are leaking fluid. Fortunately, this process allows white blood cells into the area, causing inflammation and the start of the healing process.

The main injury mechanism is a twisting or rolling over on the ankle, usually occurring during a cutting maneuver or landing from a jump, often on top of another player. But the real cause for these injuries start well before this incident.

The primary cause for ANY injury, including ankle sprains, is a previous injury in the same area. In this case, ligaments have been previously stretched, and then the athlete is subject to stress before these structures have time to heal (i.e. shorten).

As usual, the approach to an injured ankle requires a combination of strength, skills, and regeneration!”

To read the rest of the this blog click here!

The post Ankle Sprains appeared first on SOL Physical Therapy Blog.

At age 68, having undergone 4 spinal surgeries with associated nerve damage and a knee replacement, my mobility and balance are severely impaired. Raminder has worked with me to walk again for extended distances and time. I can walk my dog  in uneven dirt and on the beach with confidence. I can walk with the cart for groceries and Home Depot. I would not go otherwise if I wasn’t able to find an electric cart 6 months ago. I can now carry my own groceries. I live upstairs for the first time in a long time. My balance is getting better to the point that I now challenge myself when walking.

I think the best thing Raminder did for me was to teach me to get up and down from the floor and to it without anything other than my own body. This is the best example I have of confidence building, which motivates me to be more active and live my life.

I would remiss if I did not acknowledge the staff at SOL: starting with Brian, a therapist, who taught me exercises I can do in my home to help my balance endurance and provide the ability to walk while Raminder was away. Angela and Brianna, at the front desk, are efficient, caring special people–every business owner would love having them make the first impression for their company. Colleena, who single handedly manages the massive paperwork needed while staying current on any changes to insurance and medicare.

You get the best up-to-date treatment available in physical therapy at SOL. Thank you to all of them.”  -BD

Sports + Orthopedic Leaders has PT clinics located in Oakland, Walnut Creek (SOL PT) & Santa Cruz (SOL Santa Cruz), CA as well as a performance training center on Piedmont Avenue in Oakland (SOL Performance Training).  SOL is the #1 choice for physical therapy and sports performance training within the East Bay and the San Francisco Bay Area. Serving the communities of Oakland, Alameda, Berkeley, San Francisco, Santa Cruz and beyond, SOL Physical Therapy’s award winning clinical team has helped thousands of people reach their physical goals.  Services provided include: Sports + Orthopedic Rehabilitation, Active Release Techniques®, Manual Therapy Techniques and Massage, Group TRX Suspension Training Classes, Pilates & Personal and Peak Performance Training.

The post SOL Physical Therapy Patient Testimonial appeared first on SOL Physical Therapy Blog.

It is far from your typical gym!

Within the walls of SOL Performance Training lies something different. They have a different approach, provide a different brand of care, and ultimately create a different you. Different care doesn’t come easily though, and it certainly doesn’t happen on a billboard or in a marketing campaign.

It happens in the dedication they have to their mission, their vision, and their philosophy of care, which is shared by each and every person you will encounter at SOL Performance Training.

What truly sets them apart?

They are experts in human movement an performance- having over 20 years experience in physical therapy, functional fitness and training. Their small group training is focused, fun, challenging and it’s like getting personal training and coaching at a fraction of the cost. There is an emphasis on wellness, learning how to move properly, centered on corrective therapy.

They focus on helping you move better and getting stronger, using kettlebells, medicine balls, ropes, TRX suspension and body weight training methods. The SOL Performance center is an indoor and outdoor training facility. Their emphasis is on functional training methods.

Their approach seems to leave lasting impressions on their clients. Just recently a client shared his experience at SOL Performance:

“Since November of last year I’ve been coming to a lot of the classes, and in that time I’ve gone from having pain and stiffness in my back knees, shoulders, elbow, to having no pain at all. Also I’ve had dramatic improvement in my body shape, physical capabilities and energy.

I LOVE coming to the classes. Jason, Ross and Luis are great trainers, getting better all the time (IMHO) and they’re creating a group camaraderie that I really enjoy – and I know the others in the group do too.
I think that the cohesion of the gym, the clientele, and the classes has actually got better/tighter over the last weeks since we lost a few of the staff/classes from the regular schedule.

Jason especially has worked wonders in my one-on-one training sessions. It’s been transformative to my body, my sense o f well-being and therefore in all areas of my life. No overstatement.”

For further reading and more information check out SOL Performance online!

COME SEE FOR YOURSELF!

The post SOL Performance Training is DIFFERENT! appeared first on SOL Physical Therapy Blog.

BACKGROUND
“Two years ago, I injured my back after taking a nasty lead fall, and I went to Ada and SOL to help me recover through physical therapy. Ada helped identify many deficiencies with my core that had been contributing to great deal strain on my back, and then came up with a plan to increase my strength, and within a couple of months, I was up and climbing again.

Fast forward a year and half, I started training for a half-marathon, and after a month of almost daily running, I injured my tibia, requiring me to go back to physical therapy. I went back to Ada, and found that a lot of bad habits related to my core stability that had been building up. After a few weeks of PT, I was running again, and ran my half marathon. Feeling ambitious after that, I decided it was time to start training for a full-marathon. I knew I’d need performance training to help me get there.

GOALS
In general, I’ve always been fit, but haven’t really pushed myself into “athlete” territory since I was a freshman in college. In an earlier 5k, I averaged just a little under 10 minutes per mile. My half-marathon time was now closer to a 8.5 minute per mile pace. I hope to to run at or under an 8 minute per mile pace for my marathon in September.

REGIMEN
Ada has my workouts broken out into 3 sections: mobility/stability, strength training, and stretching, which I currently do 2-3 times a week. I have a 1:1 session with her every 2-3 weeks where we assess my strength and progress, and adjust the workouts accordingly. My current strength workout consists of intense exercises with kettlebells and pull-ups. Initially, I was doing simple swings and squats with the 12kg and 16kg kettlebells, but I have now worked up into doubles and/or 20kg+ kettlebells, in addition to doing more complex movements.

INSIGHTS
Most of my previous experience with training involved traditional workouts, involving dumbbells and benches, that usually took much more work to see tangible results. With kettlebells, my workouts are much more streamlined and efficient, and I’m getting to work on a a number of muscles that have been previously neglected.  My speed and endurance have improved dramatically in the last two months. I can run half-marathon distances in the mid 8′s!

Another pleasant surprise has been my improved climbing ability: I’m stronger, more balanced, and more precise, tackling routes and problems that were previously much more difficult for me, without having to spend insane amounts of time climbing. Lastly, my legs have transformed into major cannons. Ada’s been an amazing guide throughout. I’m always pumped every time I work with her, and I can’t thank her enough!”

COME TRAIN WITH US! IT’S EASY TO GET STARTED:

Just…

GO ONLINE: www.solperform.com

CALL: (510)594-1594

The post SOL’s Athlete of the Month: Building Strength appeared first on SOL Physical Therapy Blog.

Micheal explains that he is well into his second decade of training with Kettlebells and considers the kettlebell to be the best strength and conditioning tool around.

10 Reasons to train with kettlebells:

1. Efficiency – Kettlebells (in conjunction with a handful of high-tension body weight skills) can provide an intense full-body workout in an incredibly short period of time. With a workout of less than 30 minutes in length you drenched with sweat and gasping for air.  Most “trainers” recommend that you perform lengthy cardio and resistance sessions for up to 6 to 8 hours a week. A week’s worth of kettlebell workouts equal only a fraction of that and you will get much better results.

2. Tension Management – Kettlebells require that you develop a high level of sensitivity in regards to grip strength and tension distribution and redistribution that readily carries over into all forms of athletics.  Not only is it a factor in strength, but also in speed, flexibility, and endurance as well.

3. Mindfulness – Kettlebell training requires you to “be in the moment,” allowing you to develop a high-level of concentration, focus, intensity and body awareness.

4. Sensitivity – Kettlebells require you to constantly challenge your spatial awareness, hand-eye coordination, tension, balance and timing.

5. Raw Strength – Kettlebells develop thick, dense muscles that deliver when you need them. By forcing the muscle to support the KB you end up activating the deeper, harder-to-work, stabilizing and supporting muscles.

6. Unilateral Strength – Kettlebells require that you develop unilateral skills, coordination and strength.

7. Holistic – Kettlebells combine strength, flexibility, mobility and anaerobic training into one workout. No other tool will challenge you when it comes to developing attributes that you will be able to apply on the hardwood, the court or the battlefield. Kettlebell training specifically trains all of the physical traits required by the elite athlete and succeeds where other methods fail.

8. Mental Hardening – Kettlebell training develops a high level of mental toughness and an understanding of controlled aggression. Someone who is looking for a “light” or “toning” workout can find just that by using kettlebell techniques that will enhance their overall mobility and awareness, but for someone who is looking to get an edge on their opponents, the kettlebell is the key that opens the lock.

9. Movement – Kettlebells require you to learn how to move your body efficiently, strongly and with grace and power. Sitting in a machine or lying on a bench is not going to give you the athletic ability to do a single leg takedown or knock-out an opponent.

10. Complete System – Training with Kettlebells may be the perfect system for developing strength.  Through a unique combination of design, utilization and loading the Kettlebell is “efficiently inefficient” in building strength – something that will serve anyone from a “Soccer Mom” to a US Navy SEAL.

To read the full blog, click here.

Michael A. Krivka, Sr., RKC Team Leader is a Washington, DC native who has been involved in Kettlebell training for over a decade and is currently an RKC Team Leader and member of the RKC Board of Advisors under Dragon Door (where he has been listed as one of the top reviewed RKC’s in the world for the last five years).

Also check out the RKC (Russian Kettlebell Challenge) blog.

Interested in kettlebell training? Come down to SOL Performance at 3900 Piedmont Avenue in Oakland or go to our website.

At SOL Performance Training, we are proud of the diverse talents and skills of our providers including trainers, physical therapists, ART and RKC specialties and massage practitioners.

CALL US TODAY AT (510) 594-1594

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The basic Anatomy of the spine consists of three main parts.  The natural spinal curves should be maintained in different positions; they are fairly stable joints unlike most of the other joints in the body which are more flexible and thus have a larger range of motion. The body is like a tree, and the spine is stable trunk while the arms and legs are like  movable branches.

Key Aspects of Spine Strengthening:

1. Maintain a natural lumbar curve
2. Maintain disc height
3. Maintain back stability- we can increase the stability of the muscles such as the glutes, lats, interior and exterior obliques

Common myths and mistakes of spine strengthening and back rehab programs:

*Stretching and increasing range of motion reduces back problems

*Increased strength makes your back more resilient

*No pain/no gain

*Need to push yourself in order to strengthen your back quickly

But in fact…

Stretching

Stretching is an important component of a back program to allow for normal motion, much of the research has shown that excessive flexibility can be problematic for the spine. Scientific evidence shows that those who have more range of motion in their backs are at a greater risk for back trouble. A balance between stability and mobility of the spine is key.

Strengthening

Strength has little association with low back health; in fact, injuries to the back are often caused by attempts to strengthen it by loading the spine (body building) or with exercises that replicate injury mechanisms (sit-ups). Muscle endurance has proven to be more protective against future back troubles.

No pain, no gain

Pain felt in the back during exercise is usually due to strain on the supporting tissues of the spine and should be avoided. Trembling of the core muscles as you increase reps or amount of time is OKAY! Muscle soreness the day after is normal, and should subside within 48 hours.

Key Spine Strengthening Exercises:

1. cat & camel
2. all fours progression
3. plank
4. side plank
5. bridges
6. child’s pose

The post Spine Strengthening appeared first on SOL Physical Therapy Blog.

Ginny explained that, “Working with kettlebells enables me to do just about everything else. I am more fit now than I’ve been in many years. Swinging a kettlebell tones up the hamstrings, which helps me climb hills on my bicycle. The cardio workout you get from lifting a kettlebell and swinging a heavy one helps me ski all day without getting winded.

I’ve combined the kettlebell workouts with diet management, and have lost 50 plus pounds over the past 6 months. This, combined with cycling with my bike club on weekends, and a weekly TRX Suspension Training workout, has enabled me to feel like a million bucks.

The thing about kettlebells is that it’s easy to envision and achieve progress. You start with a 9 pound weight, and pretty soon, you are working with an 8kg, then soon, it’s 12kg, and without realizing it, you’re swinging a 20kg kettlebell! It’s easy to feel successful with this kind of progression. So, that’s why I like working with Kettlebells.”

My SOL Experience

Ginny further discusses her experience training at the SOL Performance Center, “I have been a client at SOL for approximately six months. My initial reason for becoming a client was for physical therapy, but it soon became apparent that this business had a lot more to offer. While waiting for my appointment, I observed the classes offered and the interactions between the instructors and the clients.

It became clear early on that SOL perform was not just a gym that offered some classes, which is what many other fitness establishments offer. The instructors were highly trained, and passionate about their craft. They don’t just lead you through the routine, you are coached by example and explanation. The attention you receive at SOL is uncommon compared to most other gyms.

I had a goal in mind when I started taking the classes at SOL. I was overweight, and have an arthritic hip. I was active (avid cyclist), but wasn’t successful in losing weight or maintaining acceptable mobility in my hip. After 3 months of consistent attendance to kettlebell workouts and strength and conditioning training along with diet modification-I’ve lost 31 pounds and my hip does not give me much trouble. The recipe for success is the realization that you are in it for the long haul and success for whatever goal you have gets re-defined with every milestone achieved. The support I get at SOL is critical, I feel like this is ‘my’ place. One doesn’t get these results with occasional drop-in classes, it’s an investment.”

Schedule Changes at SOL Perform

There are schedule changes to the group training options at SOL Performance Training. Please take a look at our new group training schedule.

We have made modifications to the schedule based on our clients feedback and to simplify the workout selections. Every workout is coached, programmed and planned to give you an efficient and solid training workout experience, to meet your fitness goals.

By popular demand we have added new times, Monday/Wednesday/Friday from 8am-9am, for the Fundamental Movement Small Group Training, offered by Jasmine Gittens, ATC.

We have new group training coached options for combined kettlebell, suspension training and body weight training. The programming consistently changes, and will challenge you safely. Our programming is based on periodization training, constantly varied and builds a foundation from week to week. Group training is taught by experienced trainers and physical therapists to get you moving well and getting you stronger than ever before.

So if you are looking to get fit and experience a healthy lifestyle change:

CALL us at (510) 594-1594

EMAIL us at solperformance@solpt.com

COME by SOL Perform in person at 3900 Piedmont Ave, Oakland CA 94611.

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