Mark the Spot Massage

Common Fall Sports Injuries

Runner's Knee. Runners knee occurs when the cartilage become irritated usually from overuse.

Help to Prevent Fall Injuries
Dynamic Warm-Ups. Do a complete stretch and some light movement drills before beginning play.

Gradual Conditioning. Build up intensity slowly rather than jumping right in to full-speed practices or games.

Proper Recovery. Prioritize hydration, sleep and rest days to prevent overuse issues.

Neuromuscular massage can help you heal from an injury. Schedule a massage today.

Common Fall Sports Injuries

Ankle Sprains. Stretchng or tearing an ankle ligament is common from sudden twisting or an awkward landing on the field or court.

Help to Prevent Fall Injuries
Dynamic Warm-Ups. Do a complete stretch and some light movement drills before beginning play.

Gradual Conditioning. Build up intensity slowly rather than jumping right in to full-speed practices or games.

Proper Recovery. Prioritize hydration, sleep and rest days to prevent overuse issues.

Neuromuscular massage can help you heal from an injury. Schedule a massage today.

Move Better to Feel Better

Wall Pushups. Face a wall with your arms shoulder-width apart and your hands flat on the wall. Lower your chest toward the wall, pause for a second when you're as close to the wall as you can get, and then slowly push back to the upright position. Repeat as many times as you are comfortable.

Move Better to Feel Better

Overhead Lift. Stand on a resistance band with your hands holding the handles at shoulder height. Slowly lift your arms all the way up, pause for a second, and lower your arms back to your shoulder. Repeat as many times as you are comfortable.

Move Better to Feel Better

Dead Bug Lift. Lie on the floor with your knees bent, feet flat and your arms straight up. Lower the right arm and left leg slowly to the floor, keeping your back flat. Rest for a moment, then return your arm and left to their original position. Switch arms and legs. Repeat as many times as you are comfortable doing.

Move Better to Feel Better

Bird-Dog Lift. This exercise will strengthen your core muscles which helps to support your spine. Position yourself on your hands and knees. Balance on your right hand and right knee while lifting your left arm straight forward, and extending your left leg straight back. After doing as many as you are comfortable, switch to the other side.

Move Better to Feel Better

Side Leg Lifts. Lie on your side with your legs stacked and your hips square. Raise the upper leg as far as you can, then lower the leg slowly, Repeat. After doing as many as you are comfortable with, switch sides and repeat.

Move Better to Feel Better

Hip Thrust. Place your head and shoulders on a bed, a bench or a couch, and with your feet flat on the floor, slowly raise your body until it's level with your shoulders and head. Start slowly with a few hip thrusts until you are able to do more.

Move Better to Feel Better

Resistance Band Row. Studies have shown that resistance band training can greatly improve joint strength, range of motion and lessen pain. For a resistance band row, place the middle of the resistance band under your feet. Grab both handles and with your elbows bent at 90 degrees, pull back causing your shoulder blades to squeeze together. Then slowly allow your arms to return to a neutral position. Repeat 10 times.

Move Better to Feel Better

Chair Squat. Stand in front of a chair with your feet shoulder-width apart, and your arms out forward. Slowly sit, and then stand again without swinging your arms or moving your chest to propel you up. Start with a few at first, then gradually increase the number of times you stand.