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Jessica Hess, MA, LAT, Ridgeview Rehab Specialties

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How to stay safe while active outdoors in the Minnesota winter

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Dec 12, 2018 8:28:53 AM

Like it or not, winter is here.

For most of us, the thought of exercising outdoors during the Minnesota winter is concerning. We don’t want to slip and fall, we want to avoid being too cold, and that wind – it can be harsh.

Done right, outdoor exercise in the winter can be safe – and fun.

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Is your child's backpack to heavy and causing injury?

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Aug 22, 2017 1:32:48 PM

Have you ever picked up your child’s backpack and thought that it seemed extremely heavy?  You are not alone. Children today are carrying more and more in their backpacks. In fact, some recent studies have shown that on average, a child’s backpack weighs as much as 25 percent of their body weight. However, American Physical Therapy and Occupational Therapy Associations recommend that a backpack weigh no more than 10 percent of a child’s weight.

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Topics: Fitness/activity, Rehabilitation

What exercises can help manage diabetes?

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Jul 26, 2017 9:51:37 AM

Whether you have been recently diagnosed with diabetes, or have been dealing with this condition for a period of time, you know that managing it can be very difficult. Your physician has likely advised you that exercise can play a role in the management of your blood sugars.  However, many of you may feel lost and uninformed about what type of exercise is appropriate and effective. 

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Topics: Diet and Nutrition, Fitness/activity, Wellness

Get back on track: Create a wellness plan you'll follow

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Dec 21, 2015 3:25:25 PM

Whether it's to improve your fitness or reduce your health risk, most of us have goals and want to live a healthier lifestyle. Unfortunately, choosing good health can be challenging. You will run into obstacles along the way. How you set your goals and how you cope with setbacks will help determine your success when you create a wellness plan. Remember, change takes time. Strive for progression, not perfection.

Wellness is defined as the state or condition of being in good physical and emotional health. Take time to evaluate your overall wellness and what area(s) you would like to improve. The first step to improve is to set realistic and achievable goals.

Tips to help you create a wellness plan:

  • You may have a “big picture” in mind, but try not to overwhelm yourself.
    Set small goals along the way that help you reach your overall target. Try to work on only one or two goals at a time.
  • Write down your goal on a piece of paper. 
    Make sure it is realistic and specific. 
    “I will lose ten pounds by June 1” vs. “I want to lose weight.”
    “I will take 10 minutes each day to meditate and reflect” vs. “I want to reduce my stress."
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Topics: Wellness

Getting fit: Your winter guide to exercise clothing

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Dec 18, 2015 9:45:06 AM

Are you in the market for exercise clothing? Multiple materials, styles and fits from which to choose can make your choice very difficult. So, how do you choose the exercise clothing that’s right for you? We have some tips: 

Choose comfort

Clothing that is fitted but still allows for movement is best. Avoid clothing that may get in the way of your activity. If you are running or biking avoid wide-leg or loose fitted pants that could trip you up or get caught in your pedals. Shoes should be comfortable and also provide the correct support for your activity. If you are playing basketball, be sure to wear a basketball shoe that provides extra support at the ankle. If you are a runner you should wear a shoe that is specifically designed for running. Many stores that specialize in running gear have staff that is trained to help customers select a shoe that is appropriate for their foot type.

Material choices

Cotton is still one of most common materials worn, but may not be the best choice. Cotton absorbs sweat and can make clothing heavy and uncomfortable. Over the past decade, synthetic materials have gained popularity and saturated the market. This type of material is designed to grab the moisture, but does not absorb it, allowing it to be evaporated into the air. This keeps your body cooler and your clothing more comfortable in warm weather.In the winter, it keeps your body dry, which prevents  you from experiencing frostbite or hypothermia. And varieties vary widely. You’ve all heard of phrases like Dri-FIT®, COOLMAX®, and SUPPLEX®. These are all synthetic based materials.

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Topics: Fitness/activity

Youth Sports: Examining the pros and cons of sport specialization

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Jul 7, 2015 2:47:00 PM

For most, the ultimate goal in sports is to win and play at the next, greatest level. It is known that the best, most elite, athletes spend a lot of time and energy training to perfect their abilities. To be the best, you need to train like the best. This has now trickled down into the youth sports arena. Gone are the days of two- and three-sport athletes. We are now seeing more and more athletes specializing in one sport at young ages. Which poses a question, does it pay to specialize in youth sports?

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Topics: Fitness/activity

How to prevent overuse injuries in youth sports

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Jun 30, 2015 11:56:42 AM

Injury due to participation in sports is almost impossible to avoid. That’s a risk of being involved in any form of physical activity. But some injuries are preventable. In recent years, there has been a significant increase in the amount of overuse injuries in youth sports participants. Although sports participation is good – it promotes physical and emotional health and encourages a lifelong behavior of exercise – it is important to prevent overuse injuries in our children.

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Topics: Fitness/activity

The Signs & Symptoms of Overtraining for Young Athletes

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Jun 25, 2015 3:20:00 PM

In recent years, our children and young athletes have become more involved in organized sport and multiple sport participation at a younger age. Your 12-year-old may be going from basketball practice to volleyball in the same night, and on consecutive nights. But kids are packed with energy and resilient, right? How could they possibly become overtrained? As parents and coaches, we owe it to our children to be aware of the signs and symptoms of overtraining for young athletes.

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Topics: Fitness/activity

No excuses: Five common barriers to exercise

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Mar 19, 2015 2:44:00 PM

Top exercise excuses and how to beat them

Warmer temperatures are here and now is a great time to take steps toward a healthier you. To help you spring into action, Ridgeview shares these tips from an earlier Health eViews blog by Jessica Hess.

Most of us know that regular exercise helps maintain a healthy weight and reduces the risk of various diseases. But sticking to a regular exercise program isn’t easy; this is something we can all agree on. Everyone experiences common barriers to exercise, so just how do we get past these roadblocks to a healthy lifestyle?

Fortunately, our sports medicine coordinator at Ridgeview Rehab Specialties, Jessica Hess, MA, ATC, has some great advice to help you overcome your barriers and make exercise a part of your daily life. Jessica examines five of the most common "exercise avoidance" excuses men and women give and explains how to overcome them.

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Topics: Women's Health, Fitness/activity, Wellness

No excuses: Five common barriers to exercise

Posted by Jessica Hess, MA, LAT, Ridgeview Rehab Specialties on Oct 16, 2014 11:05:56 AM

Top exercise excuses and how to beat them

Most of us know that regular exercise helps maintain a healthy weight and reduces the risk of various
diseases. But sticking to a regular exercise program isn’t easy; this is something we can all agree on. Everyone experiences common barriers to exercise, so just how do we get past these roadblocks to a healthy lifestyle?

Fortunately, our sports medicine coordinator at Ridgeview Rehab Specialties, Jessica Hess, MA, ATC, has some great advice to help you overcome your barriers and make exercise a part of your daily life. Jessica examines five of the most common "exercise avoidance" excuses men and women give and explains how to overcome them.

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Topics: Women's Health, Fitness/activity, Wellness

Medical and health information presented here is intended to be general in nature, and should not be viewed as a substitute for professional advice. Please consult with a health care professional for all matters relating to personal medical and health care issues. In case of an emergency, please call 911. 

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