10 Questions with Dr. Eric S. Watson

August 14, 2017/in Fractures and Trauma, Orthopedic Institute /by Christopher Holman

We’re digging into the impressive roster of physicians we have here at Orthopedic Institute (OI), letting you get to know some of the team members that make us proud.

Today’s showcased team member is Dr. Eric S. Watson, one of our physicians. Dr. Watson graduated from California State University—Fullerton before attending medical school at Creighton University. He joined the OI team in 2004 and has spent his time offering specialized care in foot, ankle, knee and general orthopedics.

Let’s take a look at why Dr. Watson loves serving his patients and how he approaches work in the orthopedic medicine field.

1. How did you decide to become a physician?

I like to say that, when I was five years old, I broke my femur, was in traction and a body cast and, after that, had always wanted to be an orthopedic surgeon—except that’s not really true. (The femur breaking part is, but my interest in orthopedics started much later.)

I always liked science and always did well in sciences in high school. I went to college and started pre-med—I liked the courses and the science behind it, but I didn’t really know everything that being a doctor entailed. I took a course to be an EMT, and I worked as a tech in the ER—that was really my first patient experience. I really enjoyed it. I liked taking care of the patients. I liked what I was seeing—the medical side of it. When I decided I wanted to go to medical school, I liked orthopedics best. I applied for residency, and here I am.

2. What led you to join the OI team?

I had been working in Kansas City, and my wife was finished with her residency. My family lives south of Las Vegas, and that really was not a place we wanted to raise our family, so we thought maybe we would look up Sioux Falls. Before we moved here, we happened to be visiting when Orthopedic Institute had built its new building. We were with my wife’s family, and they took us by it—they kept dropping hints that we should live here. It was a no-brainer once I interviewed at OI. There is just much more opportunity—you have your own life, your own say.

3. What’s your favorite part of your job?

Obviously, I like the technical piece. I like surgery. I love putting fractures back together. It is also always fun to get to know people. You see them, they come in and they are kind of at their worst. They are having a bad day when they have to meet me, usually. Then they heal and get well. What is really fun for me isn’t the last time I see them in the office, but when I run into them on the street. I see them walking, not limping, and it makes you feel good. I like it when I see people out in the community that I have taken care of.

4. What are the strengths of the OI physician team?

We don’t have any holes—we have got everything covered. We cover every piece of orthopedics. We have joint reconstruction plus revision. We have a tumor guy and a pediatric guy—hand, foot and ankle. There is just nothing we are lacking. I think people would be amazed at what we do here and the things we accomplish. There is almost no need to go elsewhere. I think that is the strength—we have the areas covered, and they are covered by very strong surgeons.

5. What’s the best part of working with patients?

It is really fun to see them come back and resume their life—that is one of the biggest things in orthopedics. It’s concrete. It’s not like having a chronic illness. If someone had a fracture, and you put it back together, they heal. So many people have these injuries and they struggle, but they do well in spite of it. It is awesome. That is what I get the most out of—seeing people excel.

6. If you could tell each patient one thing before they came in to see you, what would it be?

What I would want people to know is that my decision-making is always going to be based on what I would do for myself or my own family. That does not mean that everyone’s care is going to be the same—it depends on what the overall situation is. I try to look at it from the perspective of what I would want, what I would want for my mom, cousin or kids. That’s how I try to make my decisions.

7. What would you consider your career highlight?

I don’t know—I am not sure if I have had it yet. There is not one patient or one thing that makes a highlight. All of the individuals go into the tapestry, so hopefully your highlight is your career—not one thing in your career. Hopefully it is consistently good care over an extended amount of time. To me, that would be the highlight. That you would consistently do well by your patients. There are always certain cases that make you feel good, but that’s not the end all, be all. The goal is to do well for everyone you take care of.

8. How do you spend your time when you’re not at OI?

Usually shuttling kids to athletic things. I feel like a chauffeur when I am not here. I’m a soccer and hockey dad. I also like to fish. (I don’t get to fish very often, but I enjoy fishing.) I really enjoy watching my kids play sports and music, too. My oldest enjoys music, so we go to his recitals and performances. To see someone play an instrument, because I have none of that skill, is impressive enough. But then, to have practiced something, get up in front of your peers and people you don’t even know and perform is… Wow!

9. What’s your go-to movie snack?

Junior Mints! I am a bit of a Junior Mints snob. If they are old and kind of chewy, then I am not that big of a fan. But if they are new and fresh and the chocolate is almost like crispy then… good stuff. By the way, I don’t take them in the operating room—no Kramers. (Excuse the Seinfeld reference.)

10. How would you spend your ideal birthday?

A birthday is just a day—it’s nice when people wish you well, but I guess I don’t have a perfect birthday plan. Since I have a wife and four kids, I would rather be doing what the family wants to do. We make a big deal about our kids’ birthdays—we like to make it all about them! I think going through medical school and residency that holidays or special days seem to be de-valued, because sometimes you are on-call for your birthday or Christmas. We still get together for whatever we’re celebrating, but the “day” itself does not always mean that much—and I know my wife is kind of the same way, working in the ER. (They are never closed either.)

4 Low-Impact Exercises Everyone Should Be Doing

August 7, 2017/in Orthopedic Institute, Sports Medicine /by Christopher Holman

Despite your best efforts, not everyone is in the right shape or at the right life stage for an intense workout every day. But thanks to a wealth of options, you can still get in your regular exercise without engaging in high-intensity, high-impact routines.

Here are four low-impact, effective exercises that you should consider.

Rowing

No, you don’t have to hop in the next kayak or canoe to get your rowing in. A great low-impact exercise you can do at home or in the gym is making use of the rowing machine. It’s a phenomenal way to work out your full body without putting undue pressure on your knees, ankles and other joints. Take it at your own speed, and work up to more intense workouts. As an added bonus, it can work wonders for your back alignment and posture when done properly. Make sure to consult a certified trainer to ensure you’re using correct form so that you maximize the effectiveness of the exercise and decrease risk of injury.

Yoga

There are plenty of benefits to making yoga a part of your daily life—flexibility, focus and balance, just to name a few. It also happens to be a low-impact exercise that can still offer up noticeable results in your fitness routine. There is a spectrum of options from which to choose, including relaxation yoga and sculpting yoga—you choose your comfort level, and instructor-led classes can get you started. When it comes to trying something new, safety in numbers can help. Gather some friends for a trial run of a local yoga course.

Step Climbing

It’s an action you likely have to do on a semi-regular basis—why not make it part of your exercise routine? Step climbing, whether it’s the staircases in your home, a stair machine or platform you’d use for a step aerobics class, burns ample calories without putting too much stress on your joints. If lunges or squats are out of your wheelhouse, step climbing can be a good replacement exercise with lower impact. And Prevention magazine estimates 45 minutes could clock in at as much as 429 calories burned, on average.

Hiking

If running is too high-impact for your tastes and walking isn’t quite exciting enough to keep your attention, why not introduce a nature element to the mix? Pick a favorite nearby state park or nature trail, and engage in some hiking. Sometimes adding things such as bird-watching or exploring can make exercise seem like less of a chore. And as long as you wear proper footwear and protect yourself with bug repellent, it’s a great way to get a low-impact walk in without feeling like time is crawling by.

Need Training Guidance?

The Orthopedic Institute team and OI Performance Training and Physical Therapy Sioux Falls , can help you with proper training technique throughout your fitness journey. Click here to learn more about what we can provide.

5 Things to Look for in Orthopedic-Friendly Shoes

July 27, 2017/in Foot and Ankle, Orthopedic Institute /by Christopher Holman

Whether you’re accommodating for a temporary or chronic condition, shoes with orthopedic features can be a great tool for improving your foot health. They can go a long way toward treating conditions such as blisters, long-term foot pain, bone spurs or arthritis—all symptoms that can be born out of wearing improper footwear. If you’ve decided it’s time to look for a better shoe, whether by pedorthist recommendation or by personal interest, there are a few things to look for when trying out your options.

Here are five things you should look for in your orthopedic shoe purchase.

Inside Features

When investigating the inner workings of your everyday shoe of choice, it’s important to look for a few key elements. Does the insole provide adequate support—is it removable, and does it offer the right amount of cushion for your distinct arch? How about toe room—does it offer the right amount of space to prevent irritation or calluses over time? (Look for round- or square-toed shoes, and avoid shoes that come to a point.) The bottoms of each person’s feet can vary widely, so make sure you’ve taken steps to ensure your individual shape is accommodated for. (Your left foot may even vary from your right!)

You could also benefit from features that you can add to your existing shoes, such as certain inserts and custom-made appliances. For example, some steel flat inserts are used to help with toe pain, some small, custom-made heel lifts can help with planar fasciitis—the list is virtually endless. Talk with an Orthopedic Institute specialist to see if this could work for you.

Are you an avid runner? There are even more considerations to make when it comes to shoes built for joggers. Check out our blog on determining a best-fit shoe!

Outside Features

The comfort and effectiveness of your everyday-use shoes depends on more than just the inner elements. Outer pieces can have a big impact on quality as well. Look for pairs that feature breathable fabric on the top of the shoe for optimum ventilation in warmer conditions. The style of the base of the shoe is also critically important—make sure it features quality tread to keep your contact with the ground stable and balanced.

Adequate Heel

Many shoes feature a slight heel. Depending on your arch and the foot condition you’re accounting for, a slight lift can actually help in some cases, such as plantar fasciitis. (Consult with your pedorthist on which heel features are best-fit for you and your condition—depending on what you’re accounting for, less heel may be a better idea.) You should also keep your eyes peeled for pairs that have a stable heel counter—the cup that offers structure to the back half of the shoe. A good way to spot this is to test a heel’s bendability. If it’s difficult to bend, it should provide stable support.

True Fit

This may or may not surprise you, but your feet can experience slight changes in size throughout the day depending on factors such as humidity and temperature. That’s why picking the absolute right fit can be so important for someone looking for shoes that maintain quality foot health. Consider trying on pairs in the afternoon or evening hours once your feet have been walked on for several hours and have slightly expanded from use and outside conditions. This also goes for older shoe-buyers—our feet change throughout our lives, so if you’re still wearing the same size you wore years ago, it might be time to take updated measurements.

(Pro tip: When pinpointing the best fit, it’s important to wear the style of socks you’ll most often be utilizing when wearing these shoes—it will give you the truly best idea of the size you should buy.)

Specialization

When it comes to finding quality shoes, it helps to do your homework before you head to the store. While some major footwear manufacturers may offer shoes with joint-healthy support in addition to standard designs, they may not have a true specialization in this style of shoe. Look for companies with good reviews and endorsements of health organizations or manufacturers that solely focus on quality, well-designed and manufactured shoes. It also can’t hurt to speak to your pedorthist about best practices when buying. Check out OI’s own resident pedorthist, and schedule an evaluation!

Fix Your Body to Improve Your Golf Swing

July 18, 2017/in Sports Medicine /by Christopher Holman

In recent years, fitness and health have received much more attention when it comes to professional golf. Every golfer on tour has a fitness routine, as well as a comprehensive warm-up prior to tournament rounds. However, the vast majority of amateur golfers have not adopted this idea.

The golf swing takes our bodies to its end limits of motion, while requiring strength and speed throughout. This is not only very challenging, but also creates a lot of opportunity for injuries. Improving the way your body moves and its strength in relation to your golf swing will absolutely improve your ability to swing a club and significantly reduce your risk of pain and injuries.

Below are just a few examples of how fixing your body can improve your golf game.

Listen to Your Body

A vast majority of golfers have aches and pains. Sometimes pain sets in after your round, sometimes it waits until the next morning and sometimes it is evident with every swing. Other golfers may not feel the ache until later in the golf season. Whichever the case, these are warning signs. There is a reason you’re experiencing this, and there is certainly a way to prevent it. Get your aches and pains treated now to prevent further injuries and time lost on the golf course.

Know Your Limitations

This part can be challenging. Do you have poor mobility in your hips, back or shoulders? Is your balance poor? These, among other physical traits, are very important to know when designing your swing. Don’t try to swing like your favorite PGA Tour player—you likely don’t have the same physical qualities. Injuries tend to happen when people try swinging a club in ways in which their bodies aren’t physically able. There are two choices—design your swing around your limitations or improve your physical limitations. A golf medicine provider can design specific exercises and treatments and also consult with your instructor to help you attain a swing that is good for your body and golf game.

Warm Up First

No matter the sport—including golf, warming up is critical. Many players will head the driving range and hit balls before they play and consider that a warm-up. It is not. A majority of injuries, especially in amateurs, can be avoided with a simple warm-up routine. Research also shows that warming up properly can actually improve driving distance! Make sure you feel loose and break a sweat before the first swing, whether it’s on the range or at the first tee.

Start simple—do some squats with no weight, take short jogs—anything to strengthen upper back muscles will get you properly warmed up. Each golfer should develop a specific warm-up routine that works for them, takes no more than 15 minutes and is based on their specific physical limitations.

Golf Medicine at Orthopedic Institute

Orthopedic Institute’s Adam Halseth is the only Titleist Performance Institute Certified Medical Practitioner in the Sioux Falls and surrounding area. He specializes in diagnosing and treating golf-related injuries. Call Orthopedic Institute (605-331-5890) to set up an appointment.

Pain Management in Seniors: What You Should Know

July 13, 2017/in Pain Management /by Christopher Holman

From chronic conditions that cause ongoing pain, such as arthritis, to post-surgical rehabilitation, pain management is key to a senior’s health regimen. While there are a variety of approaches to pain management in seniors, here are a few avenues to keep in mind.

See for yourself what our team here at Orthopedic Institute (OI) suggests.

Acupuncture and alternatives

Acpuncture—which OI’s own Dr. Chang happens to specialize in—can go a long way toward treating chronic pain and ongoing headaches. Through stimulating your neurological “energy pathways,” acupuncture has been shown to reduce instances of migraines and tension headaches in patients. It can also have positive effects for arthritis-related knee, back and other joint pain. Check out what other alternative treatments OI is on board with.

Physical therapy

In order to manage your pain without the need for invasive surgery, the physical therapy team at OI has been stacked with quality professionals who can provide optimum care for whatever chronic pain conditions you’re experiencing. The range of options for physical therapy for common conditions affecting seniors may include post-surgery rehabilitation, therapeutic exercise, bracing and other non-traditional options like aquatic therapy and golf medicine. Check out what makes golf medicine such an effective physical therapy tool.

Radiofrequency ablation

One option that orthopedic physicians will often suggest when it comes to pain resulting from neck and back arthritis is radiofrequency ablation. In a nutshell, it entails utilizing heat on predetermined nerve tissue in order to keep your brain from receiving pain indicators. It’s an effective way to reduce the symptoms of arthritis—namely the general pain that results from it—with long-term effects. While it doesn’t outright cure arthritic joints, it has been shown to provide pain relief for as long as a full year. Check out what else makes radiofrequency ablation a great pain management option.

Spinal cord stimulation

Pain management can also become surgical in some severe cases. OI’s Dr. Brunz specializes in a procedure called neuromodulation, which entails implantation of spinal cord stimulators that assist in keeping pain signals from reaching your brain. It’s particularly effective in cases of severe pain, and these impulses are often replaced by a gentler “flutter” sensation. Check out more details on how this process works.

6 Common Causes of Back Pain

July 6, 2017/in Neck and Spine /by Christopher Holman

Back pain can be detrimental both to your physical wellbeing and your ability to enjoy your day both at work and in your free time. That’s why it’s a good idea to pinpoint what’s causing your back pain so you can start to get some relief.

Here are six such causes that are common among back-pain sufferers.

Chronic Conditions

If back pain is persistent or long-term, there’s a chance you may be experiencing some sort of chronic condition. These can vary greatly depending on your genetics and your life situation, but they can include conditions such as arthritis, which can, in turn, spur stenosis or osteoporosis. These conditions typically become more prevalent with age but can be treated with physical therapy. In addition, chiropractic treatment, injections and acupuncture are among the many non-surgical treatments that can curb your back pain.

Strains

Since your back is not only made up of vertebrae but also muscle, strains are also a factor in back-related pain. A strain of a back muscle or ligament can often be traced back to overdoing it when lifting or engaging in manual labor. In fact, the less often you exercise or the less fit you are, the more likely you are to strain your back when you suddenly use those muscles for physical activity. Orthopedic Institute’s (OI) athletic training partner D1 can help you learn the best ways to use your body during physical activity. Schedule a session with a D1 trainer.

Disk Complications

Sometimes it’s not even your spine or back muscles themselves that are causing your back pain. The disks that act as cushions between the vertebrae in your spine can also be a reason you’re experiencing pain. These disks are critical for keeping your spine in good working condition, but they can sometimes bulge or rupture for a variety of reasons, including improper heavy lifting or hereditary conditions.

Bone Abnormalities

Athletes in particular may encounter pain related to certain types of abnormalities, such as spondylolysis—a crack or stress fracture in a vertebrae—and spondylolisthesis—a weakened bone shifting or slipping out of its proper place due to spondylolysis. This is particularly evident in track and field athletes (high and long jumpers), dancers and gymnasts. In many cases, symptoms will typically improve through conservative treatment, including a period of rest from sports and other strenuous activities. In severe cases, surgery may be recommended in order to relieve symptoms.

Injuries

While often easier to pinpoint due to the ability to link it to a specific trauma event, injury-based back pain can often go unnoticed if what caused it seemed minor. The truth is, acute fractures can sometimes be caused by seemingly everyday things, such as a severe cough or sneeze or a minor fender bender in your vehicle. If you can link your pain back to an event such as these, a fracture may be a possible cause.

Everyday Habits

What you do in your day-to-day life can also have an adverse effect on your back. Excess weight due to unhealthy eating habits or lack of consistent exercise can put undue strain on your spine and back muscles, as well as your joints. Your posture and how you sit for prolonged periods (if you’re an office worker especially) can also be a primary cause of back pain. Your choice of footwear or the way you position yourself during sleep can even be a cause for pain.

The important thing is that your back pain can most likely be diagnosed and treated—schedule an appointment with an OI professional to get to the bottom of it.

Physical Therapy in South Dakota: Meet Adam Halseth

June 28, 2017/in Physical Therapy /by Christopher Holman

We’re giving you a peek into what makes Orthopedic Institute (OI) tick by shedding some light on our best and brightest.

Today’s featured team member is Adam Halseth, one of our physical therapists (PT). Adam graduated from the University of Minnesota and earned his doctorate from Mayo Clinic School of Health Sciences. He additionally is certified by the Titleist Performance Institute and provides golf medicine services to OI patients.

Let’s take a deeper dive into what motivates Adam and keeps him passionate about treating patients at OI.

How did you decide to become a PT?

I decided to become a PT after my competitive athletic journey came to an end. I had a fascination with health, fitness and medicine. I quickly learned that physical therapy encompasses each of these aspects and found that it was a perfect job for me.

What led you to join the OI team?

Growing up in Sioux Falls and being around those who were injured, I always knew of the high reputation OI had. My family and I decided to move back to Sioux Falls from the Twin Cities. I always thought of OI as the standard for sports medicine in Sioux Falls, which is why I actively pursued a career here. They also gave me an opportunity to continue my passion and develop a golf program I started in the Twin Cities.

What is your favorite part of your job?

So far, the best part of my job is the support I have had in developing our golf medicine program. The facilities and support I have access to have been the best of my career thus far. Also, the interaction I have with physicians is excellent, as I can give my patients the best possible care. If I have any questions, I can walk down the hallway and speak with the physician about ongoing treatment and plans.

What are the strengths of OI’s PT team?

The knowledge and experience of the staff is incredible. I learn every day I am at work just from watching and interacting with colleagues.

What is the best part about working with patients?

I enjoy getting to know the patients and building relationships. I feel when doing this, I gain their trust, they know I am a professional, and it allows for a better recovery. I also, obviously, love the end result of PT. I know how hard they worked in PT and seeing them return back to their sport or other activities they love is very rewarding.

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

Our job is not to cause pain. Everyone has this idea that PT will be very painful; however, this is not the case. There are times when it is uncomfortable, but I try to always keep discomfort very limited. Also, if you truly want to get better and quickly, you have to do your exercises at home!

What is your career highlight?

My career is still in its infancy. But one thing I did while working in the Twin Cities was create and instruct a golf fitness class at Hazeltine National in Chaska, Minn. Because of this, I had the opportunity to play at Hazeltine two months before the Ryder Cup, which was an incredible experience.

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

I spend as much time as I can with my wife and two-and-a-half-year-old son. When not doing this, I try to golf as much as I can during the nicer months. I tell my wife that “golf is part of my job” now, which is my excuse to play a little more often!

What is your ideal way to spend your birthday?

I have a winter birthday, so I can’t do much outdoors. I like to keep it simple, ordering dinner in and watching a movie after we put our son to bed sounds like a perfect night.

Get to know more about the PT team at OI here.

Senior Health: When Injuries Are Serious Enough for an Orthopedic Visit

June 8, 2017/in Foot and Ankle, Pain Management, Physical Therapy /by Christopher Holman

Injuries can be difficult to evaluate if you’re not a trained professional. Especially if symptoms don’t start to act up until well after the injury occurred. So how can you tell if your injury needs to be examined by an orthopedic specialist?

Here are some signs for seniors to watch for after an injury.

Foot or Ankle Injuries

Did you twist your ankle stepping off a curb or drop a heavy box on your foot? If you notice swelling that doesn’t go away or pain when you place weight on the injured limb, you might require a visit to our clinic or to a foot specialist on the Orthopedic Institute (OI) team, such as Dr. Watson.

You definitely need to get checked out upon difficulty walking or if you can’t manage to move more than a few feet.

OI actually offers walk-in hours for immediate check-ups, weekdays from 3-7 p.m., and Saturday from 11 a.m.-4 p.m. You can also make an appointment online here.

Ligament Injuries

Consistent pain isn’t the only indicator for a visit to the orthopedist. A torn ACL doesn’t always result in pain but certainly warrants a clinic trip. If your knees feel strange turning corners or they feel unstable, these are signs you need to see a health professional. Torn cartilage and ligaments can also cause problems by causing joints to stick or outright lock up.

Just like for foot or ankle injuries, OI can check out the effects of a ligament injury during walk-in hours, weekdays from 3-7 p.m., and Saturday from 11 a.m.-4 p.m., or by setting up an appointment online here.

Muscle Injuries

Muscle pulls, also known as strains, are common. It’s also common, when lifting weights, to experience some minor soreness that dissipates within a day or two. However, severe tears can require surgery to piece the muscle tissue back together. A strain of this nature can sometimes be associated with a weakness sensation or inability to use the associated muscle or tendons.

Our specialists at OI can complete a series of orthopedic tests on areas of pain in order to pinpoint any possible tears. If more information is needed, an MRI can diagnose the tear’s severity.

Wear and Tear

Over time, areas such as the knees, ankles, shoulders and other parts that see a lot of use, can start to act up. Inflammation in joints can get worse, causing pain and stiffness. When arthritis sets in, it can cause many daily activities to become painful chores. Consistent joint swelling, tenderness and restricted range of movement can be signs of arthritis. Check out our blog on alternative therapies for more on possible treatments.

Time for a Visit

If you’re experiencing any of the above symptoms and have a concern, it’s never a bad idea to get checked out by an orthopedic specialist. Your health is important to the team here at OI. We can set you up with the right treatment plan to help you recover and once again get your body back in motion.

5 Unique Ways to Exercise Outdoors This Spring

June 1, 2017/in Orthopedic Institute /by Christopher Holman

The warm weather is upon us, so it’s time to break out of the indoor exercise routine and hit the outdoors. But now that you’re finally free to comfortably get in an outside workout, what new methods should you try out?

Whether you need new ideas to fit a busy spring schedule or want to try out a new regimen, here are a few unique ways to get your regular exercise this season.

Full-Body Boarding

We’re nowhere near an ocean – but there’s still no shortage of weekends at “the lake” throughout the spring and summer. So the next time you hit the water with family for some boating, tubing or paddleboating try out something new that works out your entire body. Though it looks leisurely, stand-up paddleboarding can be a strenuous and satisfying workout. It works out your core muscles, as well as forces you to emphasize balance in your routine. Give it a shot next time you’re headed for a calm body of water.

Baseball “Breaks”

Whether you’re a parent of a little leaguer or simply a big softball or baseball fan, you might find yourself hitting up some bleachers in the coming months. But instead of letting the likely uncomfortable seating arrangements give you sore “sits bones,” take a break between innings to get some bleacher pushups in. You could even make it a routine or competition amongst your fellow team parents of who can get the most in before the next at-bat. These incline pushups can offer a different level of resistance than flat floors do and work your shoulder and upper arm muscles in new ways.

Fitness Scavenger Hunt

Work out your brain while you’re working out your body. Give yourself a scavenger hunt to accomplish that will get you moving out in nature. Step one is writing out your route, which might be a path you’d typically take for a jog or walk. Step two is writing down various, spaced-out landmarks along the route and assigning them each a “task.” Challenge yourself to perform different fitness activities at each spot, such as situps, crunches or jumping jacks, and increase your reps on each lap through your hunt. It keeps things interesting and works out multiple muscle groups.

Parachute Sprints

If you don’t mind drawing a little bit of attention to yourself (perhaps consider bringing a buddy for solidarity), you can get a fantastic workout by making use of a fitness parachute. Much like the parachute you likely pictured in your mind, these are built to offer you a healthy amount of resistance when running sprints in a wide-open space. And, luckily, since you’re here in South Dakota, the added wind will offer up a fun challenge for parachute sprinting.

Park Playdate

For those busy parents out there who have to couple their outdoor free time with their children’s outdoor free time, one unique way to take advantage of the situation is getting in your own routine when you take your children to the park to play with their friends. There’s nothing saying you can’t get in a few pullups on the monkey bars while you keep tabs on the kids. Turn the jungle gym into a strength workout, and check two things off your list.

5 Solo Exercises That Improve Your Agility

May 25, 2017/in Foot and Ankle /by Christopher Holman

There’s never a bad time of year to get in a workout—so how can you shake off some stiffness and soreness and get your agility back to its optimum state? Furthermore, what is “agility?” Agility is the ability to move your body quickly, easily and with control and balance. (In other words, it’s something we all strive for in our health and fitness.)

Here are a few exercises you can do solo that help to improve your agility.

Jumping Rope (Control)

Jumping rope is more than just a playground activity for kids. (Though that’s also a great excuse to improve agility in the whole family.) It’s also a part of the regimens of professional athletes in the fields of boxing, basketball and football. It’s a fantastic way to strengthen your balance, speed and overall control. In addition, it helps build up your stamina and works to power up the muscles in your legs.

Ladder Running (Precision)

To really get your blood pumping, one of the best things you can do is incorporate full body movement. If you have access to a rope ladder, you’re in luck—lay it down on the floor in an area with plenty of wiggle room and run the spaces between the rungs like you would a tire drill. Pump your arms while you move, and add in modifications for extra credit, such as bringing your knee to your chest on each leg bend.

Cutting & Skaters (Balance)

If you’re looking for a good calorie-burner that doubles as an agility enhancer, try out speed skating (without the ice). Pick an area with some room to spread out and move as a speed skater does, from side to side, crossing your leg in the back as you reach each side. Just make sure to establish your cutting mechanics first – check out our demo below on how to ease into skater hops.

Shuttle Run (Speed)

It’s a classic drill you’ll probably remember from fitness tests in school, but it still can be a potent way to build your agility as an adult. Place “start” and “finish” objects in an area where you can spread out and run some sprints. Run back and forth between your items, and increase the distance between the items each time you run the drill. If you’re on a bike path or running trail, you can even assign landmarks on the path as your “markers” and perform your back-and-forth agility exercise out in nature. Check out the demonstration below for drilling a shuttle run – in this case, using yard lines.

Cone Drill (Speed)

One of the best ways to build agility is to force yourself to make directional and pace changes in a rapid-fire setting. Set up some cones in a triangle or rectangle and sprint from cone to cone. As you reach a new cone, try a different style of sprinting, such as high knees, tuck jumps, side shuffles, etc. Vary up your routine, and it will (literally) keep you on your toes. Check out the demo below to see how it works in practice – you can even try diagonals to add another challenge element.