April 2015
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Health Tip

Ice Injuries Correctly


Ice for no more than 20 minutes at a time. If your tissue gets too cold, it can cause further damage, so be sure to warm up for at least 45 minutes between icing sessions. 


(Source: PopSugar.com)



Hello and welcome to our April newsletter!


These tips are perfect for spring! Whether you're struggling through spring allergies or you're looking for tips to get back into running outdoors, we have some tips and advice for you.


Read along for some tips on staying fit and healthy.




Exercising with Springtime Allergies


Janel Davis- Heitzmann, MPT


Warm weather is slowly making its way back to lower Michigan and the majority of us are ready to get out in the fresh air. However, with spring temperatures come the dreaded springtime allergies. In the US almost 8% of us suffer from hay fever and, worldwide, allergenic rhinitis affects up to 30% of the population. 



Due to our changing climate, pollen levels are expected to continue to increase. But don't let congestion and sneezing stop you from being active. 



Here are several tips to keep your fitness on track this spring if you have seasonal allergies:

  1. Pay attention to your triggers and check websites for pollen counts. American Academy of Allergy Asthma and Immunology tracks pollen counts for trees, mold, and grasses.
  2. Avoid exercising between 5am and 10am when pollen counts are the highest. They also peak again at dusk.
  3. Avoid outdoor activities on dry, warm, windy days which bring on high pollen levels.
  4. Start your allergy medication before the season. Don't wait until you have symptoms.
  5. Remove your shoes before returning inside and take a shower right away. Pollen can be carried on your clothing and then spread around your home.
  6. Listen to your body. If you're feeling especially tired or stuffy, try indoor exercise for the day.

If you suffer from springtime allergies, a little advanced planning can go a long way in managing your symptoms. Now get out there!


Sources: www.acsm.org, www.aaaai.org

7 Spring Running Tips for Improved Performance and Technique

By Katie Rosenbrock

It's pretty much safe to say that after the unkind winter most people in the U.S. have endured this year, spring will be very much welcomed with open arms. This is probably especially true if you're a runner.


If the harsh cold and endless amounts of snowfall kept you from running outdoors for most of the season, then we bet you're especially looking forward to running with the company of a light, cool breeze and bright, warm rays of sun.


But before your take your workouts back to the track, out on the trails, or even just out and about through the streets of your neighborhood, attacking the transition with a smart approach and some helpful drills can help to improve your technique and performance.


 -Spring Running Tips for Improved Performance and Technique-


1. Hydration, Hydration, Hydration!
Outdoor running possesses many elements that cause us to increase our sweating therefore we are losing that critical hydration that the body needs. Increase your water intake prior to your runs, while reducing the level of sodium/sugar intake to elevate hydration inside of the cell.

Click here to read more.

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