Exercise and Fitness

Join Premier Health providers as they answer common questions about exercise and fitness topics. You'll also find videos and other resources with tips to help you and your family live well, be well, and exercise properly.

Athletes and Sudden Cardiac Issues

Sudden cardiac arrest is a condition where your heart suddenly and unexpectedly stop beating and there have been an alarmingly number of sudden cardiac issues in athletes. Learn more about sudden cardiac arrest and the importance of having emergency action plans in place.

Athletes: Get the Most Out Of Play With Endurance Training 

Following an endurance training plan can help you become a more accomplished athlete. Learn more.

Bicycle Fitting

Cycling is an activity of repetition and given this repetitive nature, the chance for injury increases, so having a proper fit is essential to continue in the activity. Learn more about the importance of having a properly fit bike.

Blood Flow Restriction Training: More Muscle, Less Stress

Blood Flow Restriction training offers a way to build muscle faster while lifting less weight. Learn more.

Concussion and Mild Traumatic Brain Injuries

An estimated 75-90 percent of the 1.4 million traumatic brain injury related deaths, hospitalizations, and emergency department visits that occur each year are concussions or other forms of mild traumatic brain injuries. Learn more by viewing our infographic.

Chronic Traumatic Encephalopathy (CTE)

Chronic traumatic encephalopathy, or CTE, is damage of the brain due to trauma — essentially, head injuries. It's chronic in nature, so it's not the type of thing you're going to see right after an injury. Learn more about CTE, the symptoms, how it's treated, and how it can be prevented. 

Cold Weather Injuries and Athletics

When the temperature changes outside, an additional set of potential conditions and injuries can occur. Learn more about cold weather injuries and how to prevent them.

Conditioning

Preparation is an important part of staying healthy and safe during training and competing. Learn how proper preparation can help you maximize your exercise and athletic activities.

Cupping Therapy

Cupping is the use of special suction cups to create negative pressure through the skin and into the muscles. Cupping hit the mainstream when Michael Phelps and other Olympic athletes were covered in the purple marks at the 2016 Olympics. Learn more about cupping therapy and how it's used by athletes.

Cutting Weight

Cutting weight for a sport is not the same as dieting. Cutting weight is typically associated with sports such as wrestling, where athletes try to rapidly lose weight to perform in a weight class. Learn more about cutting weight, the dangers, and healthier approaches to the achieve the same results. 

Dehydration

Dehydration is when the body doesn't have the amount of water and fluid that it should. Learn about the symptoms of dehydration and how to ensure your body stays hydrated before, during and after exercise.

Dry Needling

Dry needling is a pain relief option that involves the stimulation of certain trigger points in a person's body. Learn more about dry needling and whether it's right for you as pain relief treatment option.

Dynamic Warm-Ups

Dynamic warm-up is stretching through movement that will prepare the body to engage in physical activity and sports. Check out our infographics and learn how to do these warm-ups and active exercises.

Eat to Win for Athletes

Nutrient-dense foods are key to eating a healthy diet and aiding your body's recovery after a hard workout. Most athletes need 300 to 400 calories of carbohydrates for each hour of intense activity. Learn more about getting the appropriate nutrition for your specific activity by viewing our eat to win infographics.

Eating Disorders Are Dangerous For Young Athletes

Eating disorders are health risks for everyone, but extremely dangerous for young athletes. It's important for parents to learn the eating disorder signs to watch for. Learn more.

Eating To Win: Nutrition For Optimal Athletic Performance 

To perform at your best, athletes need optimal nutrition. Dr. Aloiya Earl explains why nutrition should be adjusted from in-season to off-season. Learn more.

Faster, Higher, Longer: Plyometrics Builds Sports Performance

Premier Health's Edge Program uses plyometric exercises to enhance athletes' game. Expect speed, strength and endurance to improve as a result. Learn more.

Fitness

You and your family can improve your physical and mental fitness, along with your long-term health. Learn how exercise can help you get stronger, healthier, and happier.

Fitness Trackers

It's no secret that physical activity is one of the most important factors for living a longer, healthier life. So why is it so hard for most Americans to do it? The answer may be found in one simple word: Motivation. View our infographic to see how fitness trackers can provide the motivation and accountability needed to stay course.

Heat Illness

Learn more about heat illness including symptoms, treatment and how to properly stay hydrated during physical activity.

Hydration

Hydration is essential to any workout. Exercising without good hydration is not only bad for your body, but it can affect your performance and create health problems once you are done. Learn how to stay hydrated by viewing our infographic.

Knee Injury Prevention, Treatment and Rehab

Knee injuries can occur as a result of weakened tissue due to an illness or an impact during physical activity, many of which occur during sports play. Learn more about the prevention, treatment and rehab of knee injuries.

Lightning Safety

Weather can be an issue during athletics, especially for the sports that are played outdoors. Many individuals wait too long before reacting to weather threats. Learn more about how to protect you and your family during sporting events when severe weather strikes.

Little League Elbow

Little League Elbow often occurs in baseball pitchers, but can affect any child who plays a sport that involves the overhead throwing motion. Learn more about who is at risk, symptoms, treatment and return to play by viewing our infographic.

Overuse Injuries

Overuse injuries are generally associated with sports or recreational activities when you're doing the same things over and over, but it can also be associated with workplace-type injuries where you're doing repetitive motions at work. Learn more about overuse injuries and what you can do to prevent them.

Performance Enhancing Drugs

Performance enhancing drugs (PED) are substances that are used to improve any form of activity performance in humans and are typically associated with sport, especially the Olympics. Learn more about performance enhancing drugs, their effect on the body and what safeguards have been put into place to prevent these substances being used in athletics. 

Pitch Kinetics

Key factors in youth throwing injuries include fatigue, overuse and improper mechanics. Individuals are at a greater risk for injury when they throw too many innings over the course of a year. Learn the pitch count limits, required rest recommendations and biomechanical factors for athletes of all ages by viewing our infographic.

Play Ball! Overuse Injuries Common Among Baseball Players

Overuse injuries can become common among baseball players who often do repetitive activities while playing and practicing the sport. Learn More.

Resting Metabolic Rate Is Your Personalized Weight Loss Guide 

Knowing your resting metabolic rate can help you learn specific amounts of food and exercise you need to lose weight. Learn more.

Rhabdomyolysis

Rhabdomyolysis, or rhabdo for short, is a rapid breakdown of muscle tissue that causes the release of myoglobin into the blood stream. This is associated with a muscle injury from many things, but has been known to happen in cases of extreme lifting and various Crossfit routines. Learn more about rhabdo, how to treat it and ultimately prevent it.

Skin Infections in Athletes

Sports unfortunately provide the perfect environment for skin infections, as physical contact with other athletes and athletic equipment are everyday occurrences. Learn more about the most common infections, treatment, and how athletes and coaches can prevent them.

Sports Medicine

Being active in sports can continue well beyond college. Learn more about how to stay healthy while competing at any age. 

Sports Training and Concussions

As more athletes are getting into the game, concussions are a growing concern for players, coaches, and families. Learn more about how a concussion could affect your child and the proper treatment for safely returning your child to play and the classroom.

Static Stretching

Static stretching can be performed by individuals as needed depending upon specific muscle tightness or soreness. Learn how to do these nine static stretches to increase your flexibility.

Traumatic Dental Injuries

Dental injuries can happen in most sports and in a variety of ways. Learn more about the different types of traumatic dental injuries and how you can prevent them.