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  • Commonwealth Orthopaedics: Sports-related foot and ankle injuries are on the rise

    03.22.2013 / Blog Posts Health and Wellness

    AP Photo

    Sometimes there is a rush to play after many foot and ankle injuries due to lack of knowledge about the different injuries by the athlete, coaches or even family members. There is always the assumption that the injury is a minor “sprain” that does not need any medical intervention. 

    However, we have now learned that each injury should be evaluated individually and that the athletes should wait until the injury is healed before returning to play. In addition, physical therapy and stretching is an important aspect of rehabilitation after an injury. This is especially the case with ankle ... Read More

  • How to stock the Kitchen!

    03.20.2013 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    “To eat is a necessity, but to eat intelligently is an art.” 
                                                     ~ La Rochefoucauld

    We will continue our journey to a Healthy Weight for a Lifetimetoday but before we do I would like to review our steps thus far: Read More

    1. Have you implemented a food log as a tool to track your progress? 
    2. Click here for more info on food logs
    3. Have you identified and built strategies around unconscious eating?
    4. Click here for more info on building awareness
    5. Have you identified “empty calories” and replaced them with nutrient ...
  • "March Madness" Fitness Challenge

    03.15.2013 / Blog Posts Health and Wellness

    AP Photo

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    It’s that time of year where everyone goes crazy about….no, not basketball. They go crazy for fitness. At least that is what’s happening at the Gold’s Gym in Ashburn. Every year there is a contest called March Madness. The challenge is to take 25 classes in the month of March. That sounds daunting enough. But they have to be a combination of strength training, cardio, spin and aqua classes. And for someone like me who does a lot of strength training and very few ... Read More

  • Commonwealth Orthopaedics: Tennis Elbow

    03.12.2013 / Blog Posts Health and Wellness

    AP Photo

    Tennis elbow isn't reserved for tennis players alone. Read more from the professionals at Commonwealth Orthopaedics. 

    One of the most common elbow problems is pain on the outside or lateral side of the elbow, which is called tennis elbow or lateral epicondylitis in medical terms. 

    Tennis elbow is an inflammation of the origin of the forearm muscles that extend the wrist, with some inflammatory tissue underneath the muscle attachment at the elbow. This can be caused by repetitive activities, such as sports or yard work, as well as after heavy lifting. In my practice about half the ... Read More

  • Setting The Table For a Healthy Weight

    03.05.2013 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    Thanks for all the great ideas last week from WOW members on how you replace empty calories with enjoyable foods that provide an extra nutrient punch (see Empty Calories vs. Nutrient Dense Foods).

    This week we will continue to the third step to managing a healthy weight for a lifetime.

    Step Three: Set a Foundational Eating Pattern

    If you let food “just happen,” it will be a disaster. I truly believe a major cause for the obesity epidemic is the fact that our bodies are designed for scarcity--think ... Read More

  • Getting Fit Fast: How to Get The Most From Your Training Time

    03.04.2013 / Blog Posts Health and Wellness

    AP Photo

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Whether you're training hard for a marathon, or just looking to get the most from your exercise workout routine, these tips can help you get fit faster and reach your fitness goals while you avoid injuries.

    1. Eat Well. 
    Proper nutrition and effective training go hand-in-hand. Eating right is an essential component of all athletic activities. Eating well is the best way to be sure you get the most from your training and performance. What you eat before, during, and after exercise has a major impact on ... Read More

  • Commonwealth Orthopaedics: Putting A Stop To Sports Injuries

    02.26.2013 / Blog Posts Health and Wellness

    AP Photo

    As an orthopedic surgeon at Commonwealth Orthopaedics, I am seeing a rise in the number of youth sports injuries while the age of these young athletes is decreasing. In particular, I am seeing more overuse injuries in younger kids. According to the Centers for Disease Control and Prevention (CDC), high school athletes alone account for an estimated two million injuries, 500,000 doctor visits, and 30,000 hospitalizations every year.

    That is why the AOSSM and the AAOS joined the American Academy of Pediatrics, the American Medical Society for Sports Medicine, the National Athletic Trainers’ Association, the National ... Read More

  • The Women of Washington Turn into NFL Ninjas!

    02.25.2013 / Blog Posts Events Health and Wellness Redskins

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Saturday afternoon at Redskin Park was taken over by a bunch of NFL Ninjas, and leading the pack was Nike Elite Trainer Ary Nunez.  

    She challenged us with a complete body workout that mixed martial arts with NFL moves.  She comes with some awesome cred like personal trainer to Rihanna and Alicia Keys.  She is so spunky and her energy was contagious.  I found myself smiling the whole time.  Even when she had us standing on our heads! Well, almost standing on my head, but I came home with some ... Read More

  • Commonwealth Orthopaedics: Cervical Stenosis

    02.20.2013 / Blog Posts Health and Wellness

    AP Photo

    Back pain isn't reserved for football players alone. The experts at Commonwealth Orthopaedics explain a common spinal issue and how to fix it...

    Cervical stenosis refers to when the spinal cord or spinal nerves in the neck are compressed. If there is spinal cord dysfunction with this type of spinal stenosis, symptoms can include:

    - Pain
    - Weakness and numbness in the shoulders, arms, hands, legs and feet
    - Trouble with coordination and balance

    Cervical spinal stenosis can often be managed with physical therapy, anti-inflammatory or analgesic medications, and activity modification. Patients with severe pain from cervical spinal stenosis may ... Read More

  • Empty Calories vs. Nutrient Dense Foods

    02.15.2013 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    Last week's assignment was to identify unconscious eating, one of the main causes of weight gain or weight plateaus. Click here to review last week's topic.

    This week we continue to set a strong foundation for achieving weight management for a lifetime by identifying hidden, empty calories in our current eating habits.

    As we learned last week, to lose weight, one must take in fewer calories than one uses. However, we still need the same amount of nutrients. Therefore, it is important to make every calorie ... Read More

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