We live in a fast paced world…squeezing in a workout between making meals, watching Duck Dynasty, and spending time with family/friends can be tough.   It’s okay!!  Supersetting is a stellar workout for those of us with time constraints (“I have to pick the kids up from school, clean the house, let the dog out, play Words With Friends on my iPad, dishes…Ah!!”), or perhaps those that tend to get bored easily (“Wait, who? Me?”)    The superset workout helps not only increase the intensity and overall cardiovascular endurance of a workout–it is also fun! 

What is supersetting? 

Supersetting is taking two exercises and performing them back to back with minimal rest (?30 seconds) in between, and resultantly an optimal caloric burn (Haltom et al., 1999).  Example: Performing 10 bicep curls, 10 tricep dips, taking a short rest then repeating the 2 exercises for a certain amount of sets.    Typically, the most difficult exercise starts first followed by carrying out a different exercise.  (See example below):

Leg extension/Hamstring curls reps of 10 for 3 sets (Perform leg extension 10 reps, then leg curls 10 reps, back to leg extension 10 reps, leg curls 10 reps, leg extension 10 reps, leg curls 10 reps).  Superset strength training session burns 500 calories more than an ordinary strength training session (Kelleher et a.l, 2010) both during and post-exercise.  “What? Why??” A concept called after burn that is why.  Muscles require more oxygen to rid the body of lactic acid (muscle burn), torching more calories. 

Questions?—ask your nearby, friendly Greer or Simpsonville SSI team!   We love to help!  **As always, consult a physician before undergoing a new exercise regimen. 

 - Kimmy Gillespie, DPT

Sources:   

Haltom, R.W. et al. 1999. Circuit weight training and its effects on excess postexercise oxygen consumption. Medicine & Science in Sports & Exercise, 31, 1613-8.

Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL.  “The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults.” J Strength Cond Res. 2010 Apr;24(4):1043-51.

http://www.bodybuilding.com/fun/andy2.htm

http://www.criticalbench.com/superset_workout.htm

Everyone is invited to join SSI for the annual “Spring In Your Step Health and Fitness Fair” on Saturday April 20, 2013 from 9am until Noon! 

SSI and the City of Greer are once again presenting a FREE community health fair.  We understand how difficult it is to learn how to acheive and maintain good health, or to simply find someone to answer your health questions.  Come out on April 2o and get information from some of the top local healthcare providers!

There will be lots going on, including:  free health screenings (hearing, blood sugar, bone density, posture, strength, blood pressure, etc), Public Safety, “Ask a Physical Therapist”, childern’s activities, bike safety and much more!

This year’s fair is being held in conjunction with the Greer Earth Day Run.  We encourage all runners to participate in the run of your choice then join us.  The run includes a Half Marathon, 10k, 5k and they even have a Kids Run!

It will be a fun and informational day for all ages!  Plus you get to enjoy a nice spring day in Greer City Park!

Participating:  Greer Fire and Police, A Better Way Chiropractic, Alcoholics Anonymous, Greer Cultural Arts, Southern Dance Connection, Blood Connection, Greenville Family Chiropractic, Panera, Piedmont Women’s Center, Greer Audiology, Plate 108, Greer OB/GYN, EarthFare, Greer Relief, Home Helpers, Chick-fil-a, SCOTA Karate, Family Dental Health!

PRESS RELEASE

SSI and The City of Greer Present The Free “Spring In Your Step” Health and Fitness Fair Saturday, April 20

GREER, S.C. – Sports Spine & Industrial Physical Therapy (SSI) and the City of Greer will be presenting the Spring In Your Step Health and Fitness Fair on April 20, 2013 at Greer City Park from 9am-noon. Free health and fitness screens will be provided to the community by local medical providers as well as entertainment, educational materials, kids’ activities, food vendors and more.

The health and fitness fair, which is free and open to the public, will take place at the Greer City Park located at 301 East Poinsett St in Greer.  Many local healthcare providers, non-profits and businesses will provide information on healthy living and disease prevention including, screenings for balance, blood pressure, flexibility, body mass index, bone density, blood glucose, hearing, etc.  Also participating are local food vendors and the Blood Mobile.  There will be activities for children including active games, bouncy house, a Kids Run, and public safety education.

The participating providers and businesses provide this fair free to the public in attempts to educate our community on healthy living.  All ages are invited to come out and receive free health advice and screens while spending a beautiful spring morning in Greer’s City Park.

“Organizing this event and partnering with the city allows people to meet providers and learn about different healthcare services in their community.” said Dr. Amanda Somers, PT, co-owner of SSI. “It also allows SSI the opportunity to give back to our community, which has supported our Physical Therapy and Health Club business for over 10 years.”

This year’s Health Fair is being held in conjunction with the Greer Earth Day Run which features a Half Marathon, 10K, 5K and a special Kids Run.  For more information regarding the Greer Earth Day Run, please visit http://greerearthdayrun.com.

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The first is known as runner’s knee.  The medical term for this is patellofemoral pain syndrome (PFPS).  This problem is characterized by pain at the front of the knee and around the kneecap (patella).  It occurs when there is increased friction between the back of the kneecap and the thigh bone (femur).  Causes include weakness or stiffness in the muscles around the knee, repetitive or excessive use of the knee, and abnormality in the way the hip, knee and foot line up (faulty mechanics).  PFPS can occur when people increase their activity level (such as starting a running program), increase their intensity level by doing a lot of speed or hill work, or with overstriding (taking excessively long strides).  Sometimes the pain may get to the point where you can’t run, and stairs and squatting may also cause symptoms.

Sidelying Leg Lift

If any of this sounds familiar, the first thing to do is take a break from running.  Cross train by aqua-jogging, swimming, or biking, and work on strengthening the quadriceps (thigh) muscle and hip.  Good exercises include leg press and sidelying leg lifts (see picture).  Use ice liberally to reduce inflammation, and perhaps most importantly, be sure you are wearing the right kind of running shoes for your foot type.  A good running shoe store can help with this or schedule an appointment with one of SSI’s Physical Therapists for a recommendation.

After 1-2 weeks, resume running on flat surfaces for short distances at an easy pace.  Stop if you experience pain!  Gradually increase your distance and intensity until you are back at your previous level without symptoms.  It’s a good idea to continue with strengthening exercises even after the pain disappears.

The other well-known knee issue for runners is ITB syndrome.  ITB stands for iliotibial band, which is the tendon that runs along the outer part of the lower thigh and knee.  This tendon connects the tensor fasciae latae muscle from the outer hip to the outer knee.  Sometimes, due to weakness or tightness, the ITB will rub on the bone beneath it and create pain over the outer part of the knee.  This injury can also be caused or exacerbated by always running on the same side of the road, especially if there is a slant to the road.

ITB Stretch

Like PFPS, the initial treatment for ITB pain is rest and ice along with cross-training.  Sidelying leg raises can help strengthen the outer hip muscles to improve alignment, and once again proper footwear is very important.  The ITB should also be stretched (see picture).  When you start back with running, try softer surfaces if possible, and again, if symptoms reappear, stop!

If the above self-management strategies don’t take care of your knee problems, give us a call at SSI Physical Therapy so we can get you back out there doing what you love to do!

- Tracy Wilde PT, OCS

These sessions are BYOL (Bring Your Own Lunch) and are FREE to everyone, members and guests alike!

Join us on Wednesdays at Noon for some fun and education!

• Feb. 6: Target HR and Basal Metabolic Rate
• Feb. 13: Carbohydrates
• Feb. 20: Protein
• Feb. 27: Fats, Vitamins, & Minerals
• March 6: Organics
• March 13: Gluten
• March 20: Vegetarian & Vegan
• March 27: Putting it all together

This year’s Holiday Hustle begins Monday December 19 and runs through Wednesday January 2. The earlier you sign up, the more time you have to earn points, so sign up early!

All of our proceeds go to local charity, so you can help yourself and help others at the same time!

The Details:

• Cost: $10 (all proceeds go to local charity, you can give more if you’d like to!)
• Dates: December 19 – January 2
• How does it work?: After signing up, you gain points (see chart below) by working out, donating items to charity, bringing a friend, attending a class, etc. Whoever has the most points at the end WINS!
• What are the prizes?: 1st place: $50 gift card, 2nd place: $25 gift card, 3rd place: $10 gift card.

Each week will have a different theme. (Greer and Simpsonville will have slightly different themes) Gain more points for participating!

Themes in Greer

• Week 1: Bring a Friend (earn 5 points for bringing a friend to workout or attend a class)
• Week 2: Take an Ornament from the Giving Tree and help provide Christmas gifts for a needy child! (5 points per ornament)
• Week 3: Donate Winter Accessories for Charity (hat, blanket, scarf, gloves, etc) 5 points per item
• Week 4: Canned Food Drive (1 point per can)
• Week 5: Toy Drive! (5 points per toy)
• Week 6: School Supply Drive (1 point per item)

• Confusion¹. Does your child know where he is? Can he tell you what day it is?
• Dizziness¹. Does your child feel like the world is spinning, or talks about seeing stars?
• Slurred speech². Does it sound like your child is blending his words together?
• Headache¹. Does your child have pain in his head or complain of a feeling of pressure in his head?

These are signs that what looks like a superficial bump may be a deeper bruise to the brain, called a concussion. Concussions are a mild form of traumatic brain injury, but they can have complications if not caught and monitored1. If your child has the above symptoms, it’s wise to have them sit out the remainder of the game and have them checked by a physician in the next 48 hours. Sometimes more severe symptoms present with a concussion. If you see the following symptoms, call EMS or take your child to the emergency room:

• Loss of consciousness² (either immediately after the injury or up to several minutes after the injury)
• Vomiting¹
• Headache that continues to get worse1
• Behavior changes². For example, your normally sweet child is yelling at everyone or can’t stop crying.
• Clumsiness¹. If your little athlete suddenly starts tripping over his own feet, it can be a sign that the brain is affected
• Blood or fluid that comes out of the ears or nose1
• Changes in breathing pattern¹.

These symptoms are a sign that the bruising has affected the brain and needs to be evaluated by a doctor immediately. Prolonged pressure in the brain from bruising can lead to more serious complications.
If your child takes a bump in a game, but you don’t think he hit his head, still keep an eye open for delayed signs of concussion: irritability, excessive fatigue, altered sleeping patterns, loss of interest in favorite toys/games, unsteady walking¹. If these appear, or if something just doesn’t seem quite right to you, have your child checked by his doctor.

If you have any questions about this, please contact us!

REFERENCES
1. Mayo Clinic. Concussion Symptoms. Accessed 18 September 2012. http://www.bing.com/health/article/mayo-MADS00320/Concussion?q=concussion+symptoms&qpvt=signs+of+concussion#symptoms.
2. EMedicineHealth. Concussion causes, symptoms, and treatments. Accessed 18 September 2012. http://www.emedicinehealth.com/concussion/page4_em.htm.

Wherever you destination, the beach, mountains, or even a “stay-cation” at home, you will never be short of cardio exercises.   Below is a list of cardio activities that you can do anywhere; with no equipment necessary.   You will have to be a little more creative to strength train, but it is possible.

Remember that a vacation should be stress relieving so worrying about how much weight you may gain will not be helpful.   Try to stay active, eat in moderation, and enjoy!  We have provided a “No Equipment Necessary Vacation Workout” below!

Your “No Equipment Necessary” Vacation Workout

Perform 1 set of 8 to 16 reps of each move in order, then repeat the entire series for 5 times. Don’t rest between exercises, and try not to rest for more than a minute between circuits unless you need the breather.  And make sure that you STRETCH!

Good Mornings- Works legs, butt and abs

1. Stand with feet hip-width apart and place your hands behind your head, elbows out.  (A)
2. Contract abs and slowly bend forward from the hips until your torso is parallel to the ground.  (B)
3. Try to maintain a very slight arch in your back, and don’t lock your knees or pull on your head.
4. Hold for 3 seconds, then return to the standing position (remember to squeeze your glutes and your shoulder blades together when rising).
5. Repeat.

Side Triceps Extension- Works triceps and abs

1. Lie on right side with a rolled yoga mat or pillow under your hips, legs extended and stacked on ground, feet flexed.
2. Grasp left shoulder with right hand and place left palm on ground under right upper arm.  (A)
3. Keeping your hips and shoulders squared forward, press left palm into ground and lift upper body until arm is almost straight.  (B)
4. Hold for 3 seconds.
5. Repeat and switch sides to complete the set.

Beach Scissors- Works core, inner and outer thighs, and shoulders

1. Balance on your right forearm, elbow aligned under shoulder and the outside of your foot, feet stacked and flexed.
2. Place hand on hip and lift hips so your body is aligned from head to feet.  (A)
3. Lift your leg until it’s even with your hips, then slowly lower it onto your foot.  (B)
4. Repeat and switch sides to complete the set.

Door Squat-And-Pull- Works legs, butt, biceps and back

1. Stand facing the edge of a door. Grab a handle with each hand and place feet on either side of it, heels even with edge or forward a few inches.
2. Lean back with arms extended and lower into a squat.  (A)
3. Keep lower body still and pull your chest toward the door and hold for 3 seconds.  (B)
4. Slowly straighten your arms again.
5. Repeat.

Shove- Off- Works chest, arms, shoulders and core

1. Stand facing a wall, counter or other surface that’s about hip height with feet hip-width apart and extend arms in front of you slightly wider than shoulders. (You should be close enough so when you fall forward you can catch yourself on the edge of the counter, while your body remains straight.)
2. Fall forward, catching yourself with your hands and take 3 counts to lower your chest toward the counter, (A) then forcefully push off so you come back up to the starting position.  (B)
3. If you can’t push all the way up, try to clap your hands once before your lower into a push-up again.
4. Repeat.

Side V-Up- Works Core

1. Lie on your side with legs straight, one arm behind your head, and one arm extended in front of you on the ground. Roll back slightly.  (A)
2. Bring your legs and elbow toward each other as you rise up in a “V”, keeping your legs straight and together.  (B)
3. Return to starting position and repeat. Switch sides to complete set.

Plié squat on toes- Works legs and butt

1. Stand with feet wide, toes turned out, and place hands behind head with elbows out.
2. Rise onto your toes. (A)
3. Slowly lower into a plié squat, keeping your heels off the ground and hold for at least 10 seconds.   (B)
4. Return to staring position and repeat.

Bird Dog- Works core, shoulders and chest

1. Start in the plank position on the ground, wrists aligned under shoulders and abs tight, so your body is straight from head to heels.   (A)
2. Extend your left arm forward to shoulder height as you lift right leg to hip level, hold for 3 seconds.  (B)
3. Return to start position and switch sides to complete one rep.

Pike Press- Works shoulders, arms, back and abs

1. Stand with feet hip-width apart, then bend over and place hands shoulder-width apart on the ground about 3 feet in front of toes.
2. Keep hips piked in an inverted “v” and look at hands, while keeping back straight and your heels on or close to the ground.  (A)
3. Bend elbows and lower your nose toward the ground, press up and repeat. (B)

by Alison Howard, SSI’s Health Club Director

Contact Us for more information!

Super 7

The first rule in proper stretching is to breathe out with the stretch.  If you hold your breath while stretching, it actually makes that muscle tighten and will restrict your flexibility.  When you move into a stretch, breathe out and hold for about 5 seconds.  Do 3 – 5 repetitions in each direction or with each side.  You should feel a good stretch at the end of your range but no pain.

Next, stretch from the ground up, starting with the ankles and ending with the neck and shoulders.  The body works as a unit and responds best when stretched that way.  Also remember to stretch into extension.  What that means is that because we sit or constantly bend forward, we lose flexibility first in backward bending.  This will lead to a stooped posture, forward head and rounded, tight shoulders over time.  So remember to stretch into “good”, tall posture. Finally, be consistent.  It may take time and persistence to improve your flexibility but once you’ve got it back, it’s much easier to keep than it is to regain it.

The best total body stretch for golf is called the “super 7” golf stretch (see handout).  It stretches you from head to toe and hits the 7 major muscle groups used in the golf swing.  If done correctly, it will also improve your balance.  We recommend doing this daily and especially on the range or tee box before your round.

So when we hear someone say; “I don’t have time to stretch”, or “I’m too old to stretch”, we say; “If you ever want to play good golf again, you’d better start stretching.”  And when they ask; “Can I get more flexible at my age?” We say: “Absolutely!”

To help you get started with your stretching, we have a Golf Stretches flyer.

If you have questions about exercise, fitness, pain, injuries, or if you want to play better golf; email Lance at: www [dot] lance [at] ssi-physicaltherapy [dot] com.  You can also call SSI at 864-801-8706 to set up an appointment for a one-on-one assessment by one of the Upstate’s best and most qualified Golf Body experts!

- Lance Owens MS, PT, ATC, MBA, SCS