6 Training Tips Every Female Athlete Needs to Know

6 Training Tips Every Female Athlete Needs to Know

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It’s that time of year – you probably have a New Year’s resolution with some sort of element of health and fitness. But before you hit the gym or sign up for any program, make sure you know your stuff. Female athletes have to consider different things when it comes to working out.

Female trainees should try these tips on for size.

Replenish

You might assume eating after a workout is counter-productive, but it’s actually the opposite. While women might try to avoid post-workout eating, a high-protein, good-carb meal within an hour of working out is critical to maintaining a healthy metabolism.

Increase Reps

Due to the makeup of their muscle fibers and their natural resistance to fatigue, women actually respond more positively to higher-rep workouts than many men do. If you’re building your workout regimen, consider higher frequency, versus higher weight or resistance.

Vary it Up

Not only does constantly going through the motions of the same workout time and again bore your brain, it can bore your body. Too much sameness gives your body a chance to grow too accustomed to what’s coming and stall progress. Keep things interesting – add reps, work out different muscle groups, etc.

Don’t Fear Pushups

Women might tend to avoid chest exercises in workouts, but the truth is they’re pivotal to strength training. Because the female body is inherently prone to more weakness in the shoulders and chest than the male body, simple chest workouts like pushups can add a lot of valuable strength that benefits other exercises and technique.

Train More Often

Women as a general rule also are able to recover from a workout more quickly than a man might. Females might respond better to working out often or with a higher degree of frequency than males, who often require more recovery time after a high-intensity workout.

Rely on Teamwork

It’s amazing what a little camaraderie and encouragement can do for your workout. Having a coach or trainer is one thing, but having fellow trainees you can relate to is powerful both for a healthy, competitive spirit and for motivation. Consider bringing a friend along to the gym who has similar goals.

Your future workout team is waiting. The D1 facility in Sioux Falls is comprehensive, effective coaching in a variety of specialty areas with athletic and Orthopedic Institute professionals on hand. Interested in finding out more? Join D1’s coaches for a FREE class! Stop by our facility at 5901 S. Southeastern Avenue or reach us at 605.271.7130. You can also follow us on Facebook and on Twitter @D1SiouxFalls.

The Physical Effects of Training on Your Body

The Physical Effects of Training on Your Body

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You can feel it every time you engage in physical activity. Something is happening, physiologically speaking, when you train or work out. But what exactly is it doing, and what are the positive effects of the visual effects of change in breath patterns, muscle fatigue or a pounding heartbeat?

Here are some of the physical effects your body undergoes when you’re training.

Joints & Bones

If bone density is a priority for you (it starts to decrease once you reach your maximum in early adulthood) training can actually have a positive effect on your joints and bones. Inactivity is the quickest route to brittle bones – weight-bearing exercise helps build up your bone mass and staves off bone disease and weakness of joints.

Bloodflow

So you’ve heard the phrase “get your blood pumping” when it comes to exercise, but what does that even mean? Well, when you’re working out or training, your bloodflow is redirected to the most pressing areas of need, namely muscles, where the increase of oxygen and decrease of waste and acid buildup improves flow efficiency in the long-term.

Brain Function

One of the bonuses of improved bloodflow is improved brain function – exercise and fitness actually has positive physical effects on your brain power. You might notice your ability to focus and recall facts is improved immediately following a workout. It’s a direct result of improved bloodflow.

Cardiology

Bloodflow is pretty much a wash without the heart, another element of the body that undergoes distinct physiological effects during training. With frequent physical activity, your heart becomes better over time at pumping more blood to the most effective locations in the body. This means a more efficient distribution of blood with a lower heart rate, something virtually impossible in a body devoid of frequent exercise.

Lung Capacity

The fact of the matter is, when you’re working out, you’re pushing your lungs to their maximum breathing capacity – often requiring as much as 15 times as much oxygen than when you’re sitting still. There’s a reason this has positive long-term effects. Each time you reach your maximum oxygen intake you’re building up the level at which it normally rests. The more you exercise, the more this level increases and improves your fitness.

Muscles

When your muscles are in action, they require more oxygen and blood vessels expand to allow this intake. And the more they’re used, the more nutrients are delivered, spurring growth and ability. The process of working out delivers the right hormones and other elements to your muscular system to improve your athletic prowess over time.

Gratitude at Thanksgiving

A Thanksgiving Note from Orthopedic Institute

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Thanksgiving has become a tradition in which many individuals get together with their family and friends, enjoy a break from their busy schedule, and eat turkey. However, many of us have a hard time taking a moment to merely sit and be grateful. In between the appointments, activities, family gatherings, and delicious food, we may fail to reflect on the blessings in our lives.

So here at Orthopedic Institute, we want to take a moment to express our gratitude. We recognize our good fortune: we are so grateful that we live and work in a community like Sioux Falls where we enjoy a clean city with a low crime rate, a low unemployment rate, a good cost of living and wonderful neighbors. In our line of work, we see many people who have terrible injuries who seem to find ways to appreciate even the smallest things. One of the things we find our patients are most grateful for is their ability to drive. These are the types of small things that we try not to take for granted.

We have been honored to have so many of you choose Orthopedic Institute for your care. We want to wish everyone a very happy, blessed Thanksgiving and Christmas with lots of family, friends, food, gratitude.

Would you like to see an expert at Orthopedic Institute? Feel free to request an appointment or keep in touch on our website at orthopedicinstitutesf.com or give us a call at 605-331-5890. Follow us on Facebook!

A Family Guide to a Healthy, Safe Halloween

A Family Guide to a Healthy, Safe Halloween

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Halloween is fast approaching—have you mentally prepared for navigating this holiday in which your kids will be amped for a sugar rush and you’ve got the added pressure of delivering great decorations, costumes and candy at your doorstep?

Well, there are several ways in which you can have a successful Halloween without sacrificing health and safety. Try these on for size.

Candy in Moderation

Here’s the crux of staying healthy and fit amidst a holiday built around gathering as much candy as possible – enjoy in moderation. A good rule of thumb is to have your kids select their three most-wanted pieces of candy once they return home and save the rest for later. You as the parent can set the tone by following the same rules.

Another good route is to feed them a filling, nutritious meal prior to trick-or-treating to curb their appetites for later. (Plus, there are ample opportunities in Sioux Falls for your kids to donate their candy to charities or food banks – have them take a handful of their favorites and then do some good for their community with the rest.)

Trick-or-Treating Ground Rules

You’re the best judge of how old your kids should be before they can head out on the trick-or-treating trek alone, but it’s always a good idea to keep an adult close by when wandering around the neighborhood at night. Make sure you walk through the rules with your kids before they head out so they know how to navigate traffic, unfamiliar houses and sticking with the sidewalk. It’s a good idea to pack a flashlight, a phone or some other form of contacting you for help and information about your name and address in case your child gets lost and asks someone for help.

Pumpkin Precautions

Carving jack-o-lanterns is a pretty important part of many people’s Halloween celebrations, but when it comes to involving your kids, make sure you’re keeping an eye on those cutting utensils. Most pumpkins have enough give that a fairly dull or kid-friendly carver is totally appropriate (maybe skip the high-end cutlery). And when it comes to fire safety, make sure you adequately clean out the innards of your pumpkins and try swapping out your candles for flameless tea lights or glow sticks.

De-Complicate the Costume

Remember that old adage, “take one thing off before leaving the house?” Maybe implement that when it comes to cumbersome Halloween costumes. Skip the clunky costumes that could cause your children to trip and injure themselves like long robes or capes, and avoid heavy masks that could hinder breathing. (And some reflective tape never hurt when it comes to being noticed by drivers.)

Post-Halloween Fitness

It’s inevitable sometimes – the trick-or-treating fest could end with a pretty substantial bellyache among your kids (and possibly even yourself). Here’s a handy trick to get back into the swing of things post-Halloween – make Nov. 1 a day of family physical activity. This year it falls on a Tuesday, so plan on taking a family outing to the park after school or the tennis courts after dinner. (Or maybe even bring a picnic with healthy fruits and vegetables and lean proteins to help your bodies recover from that sugar rush.)

Chad Scott

14 Things You May Not Know About PA Chad Scott

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Chad Scott, PA for 22 years, tells us about why he loves working at OI, the best part about working with patients, and his favorite movie theatre candy.

How did you decide to become a PA?

I liked science and wanted to use that in a career helping people.

What led you to join the Orthopedic Institute team?

I had a great orthopedic rotation in PA school, and always had interest in this field. I knew several of the PA’s at OI while I was employed at a previous job, and they were helpful in recruiting me to come on board.

What is your favorite part of your job?

Working as part of a tight knit team to take care of our patients.

What do you feel are the strengths of Orthopedic Institute’s PA/PT/OT team?

We have a very strong team of PA’s and therapists who are well trained, work together very well, and have a great work ethic.

What is the best part about working with patients?

I enjoy getting to know them on a personal basis, and feel satisfaction in trying to help the people that come to our office and trust us with their health care. After 22 years as a PA, I still really enjoy helping people!

How do you spend your time when you’re not at Orthopedic Institute?

I spend most of my time with my wife and 3 kids. When I have the time, I enjoy fishing, hunting, hiking or any other outdoor adventure, along with playing hockey, following Hawkeye sports teams, and traveling.

What is your go-to movie theatre snack?

I love popcorn or Mike and Ike’s.

What is your ideal way to spend your birthday?

Going out to dinner with my family, then spending a quiet night at home with them or watch a movie together.

What book is on your night stand?

The Great Santini by Pat Conroy

What is your favorite movie?

Rudy or Braveheart

Who is your favorite musical artist?

Bruce Springsteen

What is your favorite dish to cook?

Beef stir fry

Other than South Dakota, what is your favorite state?

Iowa

Which sports team are you the biggest fan of?

Iowa Hawkeye Football Team

5 Unique Sources of Physical Activity in Sioux Falls

5 Unique Sources of Physical Activity in Sioux Falls

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What good is exercise unless it’s fun? Sometimes heading down the street to the gym before work to lift some weights or cranking on that dusty treadmill in the basement just won’t do. It doesn’t hurt your commitment to fitness to keep things relatively interesting. Here is a list of 5 unique sources of physical activity in Sioux Falls.

It so happens Sioux Falls has a few unique ways to get your fill of physical activity – try these on for size.

Slide It Out

Winter is coming up fast. But if you just can’t break yourself of the outdoorsy tendencies in your exercise regimen, never fear – snow sports can be a great source of physical activity. Harvard Medical School estimates the average person can burn 223-266 calories from just 30 minutes of downhill skiing. (Cross-country skiing will do you one better – Men’s Fitness estimates 700-plus calories burned in an hour.)

Believe it or not, even sledding can be a great source of calorie burning – Everyday Health estimates a half hour of sledding burns about 240. (Plus that walk up and down the hill certainly doesn’t hurt.)

Balance It Out

At some point or another we’ve probably all tried our hand at yoga (and if not, you’ve probably at least done some yoga-like contorting of some kind to reach a high shelf or wrangle your children), but there are also plentiful ways to incorporate dancing into your balance- and flexibility-building. Dance such as ballet is a great way to build lean muscle and improve your posture. Best of all? You can do this at home – free up some space in the house and try out some of your moves.

Run It Out

Once that snow hits, it doesn’t mean your running regimen has to end. It just means it needs a few tweaks. Try out snow sprints and lunges on non-icy surfaces, such as grassy areas, once the snow falls. Water-resistant trainers or hiking shoes typically work best for this style of physical activity. Add running, jogging, jumping or even old-fashioned “playing in the snow” to get pumped up and burn some calories all winter long.

Swim It Out

The new Midco Aquatic Center is open, so if hitting the pool is more your speed, check out some of the brand-new opportunities to get fit in the water. There are several classes on the docket for the center, including 60-minute, high-intensity “Aqua Gym” classes and even water biking (the name alone should intrigue you). Keep posted on the latest offerings here.

Move It Out

Once the snow hits the ground, that’s no excuse to rest on your laurels. Sioux Falls offers chances to break a sweat even when the weather gets a little brisker. Keep an eye out for opportunities to go instructor-led snowshoeing. The Sioux Falls Parks & Recreation department has planned hikes near Tuthill Park in the coming months. There are also plenty of opportunities to make use of Sioux Falls’ many free ice rinks all winter long, if skating is more your speed.

(And if you need something a little more low-key and temperature-controlled, may we suggest a brisk mall-walking experience? The Western or Empire Malls in particular is home to some pretty devoted mall-walkers, an activity that can burn 120-200 calories per hour, depending on your intensity.)

Pro tip: For all you TV fans (a group that increases exponentially during the cold months), make commercial time an opportunity by skipping the fast forward button and doing some sit-ups or lunges during the break. And if binge-watching is more your thing, make a point of doing some plans or trips up and down the stairs between each episode.

5 Things Kids Learn from School Sports

5 Things Kids Learn From School Sports

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Everyone knows that school sports are a great way for kids to develop physical skills, exercise, make new friends, have fun, and learn to be a team member. But there are other benefits you may not even be aware of.

Read on for the top 5 things your child can gain by participating in school sports.

Leadership Skills

As students advance through the ranks of the high school team, they learn valuable leadership skills. Senior athletes are expected to encourage younger team members and hold them accountable. They set an example and often provide advice and guidance both on and off the field. These leadership skills can serve your children well as they grow into adulthood.

Improved Academics

Some parents worry that participation in sports and other extracurriculars will detract from their child’s academic performance. In reality, the opposite has been proven to be true. Sports participation is associated with higher GPAs and lower drop-out rates than their non-athlete peers. Some studies have found that students who were active in sports like soccer or football (even skateboarding!) performed 10 percent better in core subjects.

Positive Mentors

High school athletics are filled with positive mentors, from the coaches and athletic trainers on the sidelines to the leaders on the team. Students are taught important lessons about hard work, respect and good sportsmanship. Early experiences with mentors like these help shape student athletes in positive ways for the rest of their lives.

Time Management

Practice and games do take up plenty of a student’s time, leaving less time for school work and other activities. Athletes must learn time management skills if they are to get everything finished. These time management skills can come in handy for college or full-time employment.

Build Healthy Habits That Will Last a Lifetime

Did you know that children who participate in sports are more likely to be active as adults? The benefits of consistent activity can include having stronger muscles and bones, decreasing the risk of developing type 2 diabetes, lowering blood pressure and a general better outlook on life.

School sports aren’t just enormously fun: they can teach your child lessons that can carry them successfully through life. If you’re looking for more support, Orthopedic Institute is proud to support high school athletes.

9 Questions with Aaron Olson & Paul Kreber

9 Questions with PTs Aaron Olson and Paul Kreber

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This week, we’re meeting two of our premier physical therapists: Aaron Olson and Paul Kreber. Aaron and Paul are part of our strong PT team, both in-house at Orthopedic Institute, as well as off-site at the OI/D1 Sports Training Institute.

Read on to learn more about their favorite things about working at OI and what they would tell every patient before they walk in their office doors.

Paul Kreber, PT, MS, SCS, CAFS

  • Physical Therapist
  • Bachelor of Science, South Dakota State University
  • Master of Science, University of South Dakota, PT, MS,
  • Sports Clinical Specialist (SCS) , One of Only Five in the State of South Dakota
  • Certification in Applied Functional Science (CAFS)

Aaron Olson, DPT, OCS, ATC, CSCS, SFMA, FMSC

  • Physical Therapist
  • Board Certified Specialist in Orthopedics (OCS)
  • Bachelor of Arts, Northwestern College
  • Doctorate of Physical Therapy, University of Nebraska Medical Center
  • Certified Strength and Conditioning Specialist (CSCS)
  • Functional Movement Systems Certification (FMSC)
  • Selective Functional Movement Assessment (SFMA)

How did you decide to become a PT?

AO: I got my leg stuck in an auger the summer before my freshman year in high school. I tore it up pretty good and had to do physical therapy for the first time in my life. I had an awesome PT that I am still in touch with, and he got me ready to play basketball later that fall.

PK: Once I figured out in high school that I wasn’t going to become a professional athlete, I started looking into careers that would allow me to possibly work with an athletic population. I liked the idea of an active job and, in a way, to promote ways to improve the health and wellbeing of others. Physical therapy became a natural fit.

What led you to join the Orthopedic Institute team?

AO: I was looking for a place that really valued its patients. Several places seemed to only care about numbers, since they would schedule me with a patient every 15 minutes. Orthopedic Institute purposely allows me more one-on-one time with each of my patients, which I believe allows better outcomes for them. I was also looking for a place where I would be able to continue to use my athletic training background. By working with OI, I am able to help cover local, high-school events.

PK: More than seven years ago I had the opportunity to join Orthopedic Institute in a rather unusual circumstance. A good friend of mine suffered an injury and, while rehabbing at OI, found out that OI was looking to hire another physical therapist. He contacted me, which led to a phone call to Brad Pfeifle, VP of Sports Medicine. An unfortunate situation for my friend ended up being extremely beneficial to me.

What is your favorite part of your job?

AO: The best part of my job is seeing my patients get back to doing the things they love to do in life, whether it be playing sports, working out or just going for a walk without pain.

PK: There are several factors I enjoy, but by far the best is that my job allows me to meet so many different people within not only the immediate Sioux Falls region, but also across the state of South Dakota and beyond. Everyone has a unique story. It is very rewarding to be in a position where you are helping people of all ages and walks of life through challenging circumstances.

What do you feel are the strengths of Orthopedic Institute’s PT team?

AO: We are able to collaborate in order to best serve our patients. The collective knowledge that our team possesses is very extensive and includes a wide range of areas. If I can’t solve a problem, or have a question I can’t answer, I know one of my coworkers will be able to help me.

PK: I am also very fortunate to be surrounded by committed colleagues that want to do what is best for their clients. Several, including myself, have advanced certifications that demonstrate a commitment serving our client base. I have also found it incredibly beneficial to have such direct interactions with physicians. I have worked in a variety of settings throughout my career. Orthopedic Institute delivers, hands-down, the most comprehensive and complete type of medical care.

What is the best part about working with patients?

AO: The best part of working with patients is the same as my favorite part of working at OI. I love helping my patients improve and reach their goals.

PK: The best part of working with patients is assisting them through the recovery process. Whether it is a young athlete attempting to return to a school sport, or a senior citizen recuperating from a knee replacement, I get to hopefully experience the final product as clients return to prior function.

If you could tell every patient one thing before they came in, what would it be?

AO: I can’t fix you. My job is to empower you with the tools and education you need so that you are able to reach your goals and also maintain the gains that are made throughout your rehab process through your life.

PK: Trust the rehab process. Be patient. Perform your home program. Recovery, whether it is from an injury, accident, general wear and tear or surgery, takes time. The body needs time to heal, and everyone heals at a different rate. Try not to compare your situation to others’, as everyone’s circumstances will be different.

How do you spend your time when you’re not at Orthopedic Institute?

AO: Hunting, fishing, dog training, playing basketball, working out, reading and spending time with my wife, friends and family

What is your go-to movie theatre snack?

AO: Actually, I don’t remember the last time I got a snack at the movie other than a Coke – I’m kind of a health nut.

What is one thing people would be surprised to learn about you?

AO: I studied abroad in Ecuador when I was a senior in college.

PK: People may be surprised to learn that I taught high school chemistry and coached at Sioux Falls O’Gorman High School for five years prior to attending PT school at the University of South Dakota.

Brad Pfeifle

Get to Know Brad Pfeifle

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It may sound like an exaggeration, but it’s about as close to fact as you can get – everyone at Orthopedic Institute loves Brad.

Ask almost any athlete in the region, and if they have had an injury, they have probably been to Brad Pfeifle at OI. Brad is a true ambassador of OI, serving as the Vice President of Sports Medicine and Rehab Services and leading more than 30 people in his departments.

So what makes this true OI staple special? Let’s dive in, shall we…

What’s makes Brad great?

Our very own orthopedic surgeon Peter Looby perhaps says it best:

“Brad is the best athletic trainer I’ve known in 40 years of being treated by and working closely with trainers, from high school to the NFL. No one individual is responsible for more internal referrals to OI than Brad. Sometimes I think he literally knows everyone in the state. If you walk through a crowd at a sporting event with Brad, it’s likely to take 40 minutes to travel 100 feet, because everyone stops to talk to him.”

What makes Brad a great trainer?

So Brad clearly makes a lasting impression – but how? Well, whether you are a weekend warrior, a high school athlete or someone who earns a living playing a sport, Brad will work you to your own 100 percent effort. And he’ll offer great advice along the way and have you feeling and performing like you never have before. (And the fact that he’s professional and personable certainly doesn’t hurt!)

One of Brad’s own trainees Mark Ovenden knows all this first-hand. He was playing racquetball on a Sunday with a good friend who happened to blow out his Achilles. He called Brad on a Sunday and, even though he had never met Mark’s friend, got him in a boot that night and in surgery Monday morning.

That’s what Brad does – he strives to make sure everyone else is in good shape.

But what about Brad outside of work?

Since it’s June and we recently celebrated Father’s Day, it’s only fitting we hit the job that Brad is most proud of – raising two daughters, Sophie and Olivia. Brad says it is hard to talk about his girls without tearing up – take it directly from him:

“Raising my girls has many similarities to working with athletes. Some days they need a kick in the pants, and some days they need a hug. They put up with me being gone a lot with my work and never complain about it. My wife and I cherish all of the great memories they have given us and look forward to all of the new adventures. I am so proud of my girls because they have become such loving, caring and passionate young women.”

When you ask the Pfeifle girls about their dad, they just light up with enthusiasm and love for him:

“He is one of the most influential people in our lives. He works so hard, and when he comes home he always has time for us. People ask us all of the time if he is the same at home as he is at work, and we tell them he is the same genuine, fun-loving guy! We love his motto that we’re sure his patients hear all of the time, and that is, ‘When in doubt, knees out.’ But the saying we love hearing from him every day is, ‘I love you.’”

 Brad is just one of the many great, highly qualified trainers we have on-hand at Orthopedic Institute – get to know what our team has to offer.

Insider Tips: Exercising Like a Physical Therapist

Insider Tips: Exercising Like a Physical Therapist

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When you exercise like the pros do, you save yourself a lot of aches and pains down the road. That’s why taking the advice of a physical therapist on your workout regimen is a smart road to take for keeping your body high-functioning and healthy.

Try out the below tips next time you head to the gym. 

Stretch for Cardio

We all know that stretching before exercise is advised, but it’s particularly important before doing cardio. Why? Well, these types of exercises put your body through a lot, so it’s all the more important to prep beforehand to avoid tightness, soreness or even injury.

When you work out rigorously, the muscles you’re working will experience lactic acid buildup that will tighten them up. Your body creates this lactic acid to route oxygen to your body to fuel your physical activity. This tightness increases the probability you’ll tear something. That’s why stretching before cardio is a good idea – it helps release potential tightness both before and after your workouts.

Work Your Muscles

Beyond stretching, when it comes to safely working your muscles, remember that choosing the right weight or level of resistance is key to keeping from being injured. A good rule of thumb is to select a level that challenges you – even making the last few reps a little difficult or tiring – without choosing a level that totally obliterates you. If the reps feel too easy or too hard, add or remove weights in small increments, like two or three pounds at a time, until you hit your sweet spot.

Keep this regimen going on a regular schedule so your body gets used to your workout routine. And don’t neglect one part of the body in favor of another – combine upper- and lower-body workouts. Keep this up for the long term, and your body will build to more resistance and more weight at a healthy pace.

Detecting an Injury

In the midst of a workout, it can sometimes be difficult to tell when a pain is an injury or just soreness. That’s why it’s important to know the things to check to give yourself a mini-assessment. Start by checking if you felt anything pop or break – injuries are almost always caused by a specific event. Next, check to see if there are any signs of injury, like tenderness or bulging.

Beyond that, it’s all about time and intensity. Has this pain been sustained for a long period of time, and is it moderate, severe or unbearable? These are things you can ask yourself to determine if a visit to your physical therapist is in the cards or if you can prescribe yourself some over-the-counter anti-inflammatories or heating or icing your pain away. 

 

Keep these tips in mind during your next workout to make sure you’re exercising safely, healthfully and smartly – your physical therapist wants to see you in top form, so make good decisions!