OS1st Blog

How to prevent Pickleball injury

Injuries such as ankle strain, Achilles tendon strain (back of the ankle), heel bruise, wrist fracture, knee, hamstring, groin, quad strain or shoulder strain are common to the Pickleball community. In addition, pickleball players should consider themselves at risk of injury for a few reasons.

What it takes to run the oldest 100-mile trail race

Every ultra-runner has their own story of how they got to the start line of a race with a course longer than a marathon distance, and the runners of the world’s oldest 100 mile trail race, the Western States 100-Mile Endurance Run, are no exception.

How To Properly Foam Roll

Foam rolling may be the tool that you are missing in your daily routine. It provides relief to muscle stiffness and tightness, which allows you to be ready for your next workout. They come in all different shapes and sizes which makes them versatile and easy to use. To make the Foam roller even better, they are relatively cheap and will last a long time if they are properly cared for. Is it time for you to enjoy the benefits of a new foam roller?

4 Exercises for Sprained Ankle Recovery

If you’ve been diagnosed with a grade 1 ankle sprain, you can perform some at home interventions and stretches to aid your body’s natural healing process. The alphabet exercise is a good warm up to help get your injured ankle prepared for the towel scrunch (strengthens ancillary muscles in the foot), the towel stretch (to help loosen up stiffness in the area), and the toe and heel raise (to work the muscles and ligaments surrounding the ankle).

Knee Stretching Made Easy

Knee health is important as you use your knees everyday all day. If you are currently experiencing knee pain or you want to avoid knee pain in the future these stretches will help. The reason that you should stretch out your quad, hamstring, and calf muscles is because they can sometimes be connected to the pain. While those stretches will help relieve some of the pain in the knee, a strengthening exercise is required. Bodyweight squats are great for this, as they put little to no pressure on the knee and they help improve mobility.

Staying Hydrated in the Summer Heat

Hydration is often times overlooked. Too many people fall victim to the mistakes of poor water intake and lack of preparation. In order to make sure that you don’t fall victim to the same fate as 75% of Americans it is important to follow these steps. First, make sure to drink plenty of water throughout the day. Second, eat foods that are rich in water content and can therefore help you stay hydrated. Lastly, avoid direct sunlight and try to stay in the shade if at all possible.

How to Care For Compression Socks

Socks are an ever-elusive part of our daily wear, often entering a dryer to never come out, or taking residence under a bed for years. In fact, research says you will likely lose more than 1,200 socks in the laundry during your life. But, it doesn’t have to be this way, especially when you are investing in medical-grade compression socks, like OS1st® Socks with Purpose ®.

5 Stretches for Plantar Fasciitis Relief

These stretches are simple, easy to do, and require little to no equipment. You can do these stretches anywhere and especially in the comfort of your own home. To make things a little easier for you here is a list of all the required or suggested materials needed in order to perform these stretching exercises effectively.

A man running outside wearing FS4 Plantar Fasciitis Compression socks.

Running with Plantar Fasciitis

Plantar Fasciitis is inflammation of the tissue that connects your heel bone to your toes . Roughly 83 percent of active adults will experience some form of Plantar Fasciitis in their lifetime. Although this statistic may seem alarming or scary, there are ways to remain active and healthy even if you are battling with Plantar Fasciitis.

How Sergio Florian set a record and built community during the pandemic

Team OS1st member and physical therapist, Sergio Florian, set the record for running the perimeter of his home island of Oahu, Hawaii. He ran the island in 27 hours and 15 minutes beating the previous record of 32 hours, 55 minutes, and 33 seconds. His motivation? Challenge himself and inspire his patients.

OS1st March Virtual Running Challenge

Runners should complete at least one 5, 10, or 15K run on their own, and track their activity on the Strava app as a member of the OS1st Club. The app can be downloaded on most smart phones to track runs outside or indoors by using the GPS on your mobile phone or wearable GPS technology.

All you have to do is join the OS1st Strava club, and then log your activity on the app from March 14-20, you will be entered to win one of ten prize packs!

OS1st January Virtual Running Challenge

The OS1st Virtual Running Challenge is back for round three, with 10 days of virtually uniting runners who are safely training/racing, on their own, outdoors or at home, through a virtual running challenge.

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