Strength Training for Runners
A comprehensive approach to running includes strength training. Incorporating strength training into your program will not only help you improve your power, speed, endurance and balance, but will also help you prevent injury during training and competition.
7 Moves to Prep for the Ski/Snowboard Season
As fall gives way to winter, this pre-season conditioning and training program will ensure you get the most out of your ski and snowboard adventures this year.
The Swimmer’s Guide to Stretching
As the seasons change and the sun makes its grand appearance, people pull out their swim suits and start jumping into the pool for fun and for exercise. If you have not prepared your body for swimming laps, however, you might find yourself sore after starting a new exercise adventure. Free-style swimming can be very […]
Golf: What Keeps Your Lead Arm From Being Straight in the Backswing?
There are a lot of reasons why you might not be able to keep your lead arm straight as you move into the top of your backswing. Some of the reasons can be mental but there are numerous physical reasons that can cause the “breakdown” of the left arm (for right-handed golfers). Surprisingly a lot […]
Starting a Running Program
Running could just be the perfect exercise. it doesn’t require a membership, you don’t need to take a class or hire a trainer, it gets you outside, and the only equipment you need is a pair of running shoes.
Services for Coaches at Portland PACE
If you want to increase your knowledge or gain competency on any of the equipment that we offer at PACE so you can use it with your clients, then you can attend any of the training workshops we will be offering to coaches soon. Here we will teach you how to utilize the equipment and protocols to be able to best utilize the equipment at PACE. Please contact us with any questions you may have.
Dynamic Stretching: Preparing Muscles for Activity, All in Under 2 Minutes
Stretching. Everyone knows they need to do it, but it is often the first thing cut from a routine when you’re strapped for time. Here’s a quick and simple pre-workout stretch routine that can help prepare the muscles for activity and reduce the risk for injury, all in under two minutes. It’s called dynamic stretching. […]
Backswing Pivot – A Need for Hip and Mid-Back Mobility for Golfers
An efficient backswing requires your physical body to do certain things. You can make a backswing without these various physical components in place but the result will likely be less than optimal. Backswing faults (biomechanical inefficiencies) include loss of posture/spine angle, sway, reverse pivot, and reverse weight shift. Addressing a few of these key areas […]
Downswing Pivot: A Need for Hip and Pelvic Stability for Golfers
After you get to the top of your backswing, you have to get back to the ball. A lot has to happen to do this consistently while avoiding injury. In part one of the backswing pivot blog post, we spoke about the need for hip and mid-back MOBILITY (or flexibility) to create a good backswing […]
Choose Your Shoes Wisely!
Physical therapists can help you assess your foot type and determine if the shoes you run in are right for your feet.
Recovery After a Long Bike Ride
After you complete a long bike ride, there are many things you can do to speed recovery and prepare your body for the next workout.
Stretching for Runners
Perform static stretches after running for muscles that are sore Common areas of soreness in running are the quadriceps at the front of the thigh, hamstrings at the back of the thigh, hip rotators at the sides of the hips, and calves. See below for stretches that will help with post-running soreness. Remain hydrated Drink […]
Foam Rolling for Better Back Health
Why use a Foam Roller? You can use the foam roller to provide self soft-tissue mobilization (SSTM). Benefits of SSTM include improving muscle flexibility and tightness, decreasing lactic acid, decreasing muscle fibrosis (adhesions/scar tissue), and decreasing your risk for injury. By using your body weight, you will apply pressure through your muscles in order to […]
Strength for Golfers
The core is, simply put, the foundation for your spine and pelvis. The major muscles in your core are found in the belly and mid/lower back. Its function is to stabilize the spine during your swing and transfer energy from your lower body to your upper body.
Dynamic Warm Ups for Volleyball
Dynamic stretching is becoming more commonplace in professional and collegiate athletics, and a trickle down has been seen in high school and youth athletics as well. It is based on repetitive completion of whole body movement patterns in order to increase blood flow to the muscles.
Dynamic Warm Ups for Tennis
With the below exercises, anytime an athlete is on one leg, emphasize a straight support leg, rise up on toes, good body control/balance, with strong gluteus and calf contractions. All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up, with good body control.
Dynamic Warm Ups for Soccer
All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up, with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).
Dynamic Warm Ups for Golfers
To avoid injury and play your best, it is critical to warm-up before golfing. Static stretching (long holds in stretch positions) is great for overall flexibility, but doesn’t properly prepare you for a round of golf. Dynamic stretching is a much better way to warm-up and takes only 5 – 7 minutes. Hitting balls is […]
Dynamic Warm Ups for Basketball
Dynamic stretching is becoming more commonplace in professional and collegiate athletics, and a trickle down has been seen in high school and youth athletics as well. It is based on repetitive completion of whole body movement patterns in order to increase blood flow to the muscles.
MYTH: Olympic Weightlifting Is a Dangerous Sport
Olympic weightlifting is a sport that is comprised of two lifts: the snatch and the clean & jerk. The snatch starts from the floor and the barbell is lifted to an overhead position in a single movement. In the clean & jerk, it is comprised of two movements where the barbell is first lifted to […]
Oregon City – Now Offering Movement Screens & Team Performance Testing
We are dedicated to not only keep student athletes healthy and on the field but performing at the best of their abilities. To do this, we believe that knowledge of how the athlete moves and performs with testing that simulates key aspects of their sport is powerful to optimize performance. We have a comprehensive staff […]
Dynamic Warm Ups for Baseball
Dynamic stretching is becoming more commonplace in professional and collegiate athletics, and a trickle down has been seen in high school and youth athletics as well. It is based on repetitive completion of whole body movement patterns in order to increase blood flow to the muscles.
Dynamic Warm Ups for Athletes
A dynamic warm-up routine should be performed prior to activity to prepare the body for the demands of a workout. Dynamic movements are the best way to prepare your body for dynamic workouts.
Dynamic Warm-Up for Runners
Dynamic warm ups increase core temperature, muscle temperature, elongates muscles, stimulates the nervous system and helps reduce risk for injury. This type of stretching is best utilized before activity while static stretching should be used to cooldown after activity.
