Injury

Top health concerns for college students (and what to do about them)

Anonymous — Wed, 25 Sep 2024 06:00:00 +0000

Top health concerns for college students (and what to do about them) Anonymous (not verified) Wed, 09/25/2024 - 00:00

Health issues are more common than you may think among college students. Here are some of the most common health concerns you may experience in college and what you can do about them.

1. Stress, anxiety and depression

Many students experience mental health challenges in college, whether it’s related to stress, anxiety or depression. Increased responsibilities, busy schedules, changes in routine and other personal circumstances can all impact mental health in different ways.

If you’re struggling with your mental health, it’s important to know that resources are available to help you cope and feel better.

Here are a few to check out:

Mental health workshops: Counseling and Psychiatric Services (CAPS) offers free weekly workshops to help students address anxiety, depression, stress, mindfulness and more.
Peer Wellness Coaching: Sometimes the best advice comes from other Buffs. That’s where peer wellness coaches come in. You can meet with a trained student to talk through things and get advice about time management, academics, test prep, relationships and more.
Let’s Talk: Talking through challenges can be a great way to gain insight, come up with a game plan and connect with resources. CAPS offers free drop-in hours as part of their Let’s Talk program where you can meet informally with a counselor for free to chat through a variety of concerns, including stress, anxiety and depression.
AcademicLiveCare: Students can access free, virtual counseling and psychiatry appointments online through AcademicLiveCare. This service is available to all students, regardless of your insurance plan.
Acupuncture and ear seeding: Did you know acupuncture can be used to help reduce stress, anxiety and depression? The Collegiate Recovery Community offers free ear seeding events every other Wednesday throughout the semester.
WellTrack: WellTrack is a free interactive and self-guided app that can help you identify, understand and address issues like stress, anxiety and/or depression.

2. Sleep

Getting enough sleep can be tricky in college. Work, classes, extracurriculars, exams and social events can all impact how much (or how little) rest we get. With everything going on, it’s important to remind yourself that sleep plays a critical role in your overall health and well-being. In fact, getting enough sleep can help keep your immune system running smoothly, improve your mood, help you retain information for exams and more.

If you’re struggling to get into a good sleep routine, here are some tips that can help:

Reduce your caffeine consumption during the day, especially in the late afternoon and evenings.
Avoid taking long naps during the day. Instead, focus on taking power naps that are only 20 to 30 minutes long. Campus has a variety of nap pod locations at The Rec, Wardenburg and Norlin Library.
Reduce your screen time at night. This includes your phone, laptop, gaming devices and televisions.
Get more natural light during the day by spending time outside.
Go to the gym earlier in the day to avoid releasing adrenaline into your system that may keep you up at night.
Make a nightly routine that helps you relax and prepare for bed. For instance, you can try brushing your teeth, reading a book, stretching, meditating or sipping sleepy time tea.
Pick up free sleep supplies like sleep masks, tea, ear plugs, aromatherapy rollers and more from the Wellness Suite on the third floor of Wardenburg Health Center or have them delivered to your residence hall through Buff Box.
Consider signing up for a group acupuncture session if you struggle with insomnia. Acupuncture can help increase your melatonin, reduce stress and improve the overall quality of your sleep.

Check out more tips to help you optimize your sleep schedule.

3. Sexually transmitted infections

Did you know that about one in five people in the U.S. has a sexually transmitted infection (STI)? These types of infections are common in young adults and can pass from person to person through sexual activities like oral sex, vaginal sex, anal sex, genital contact or sexual fluids like semen.

Common STIs include human papilloma virus (HPV), chlamydia, gonorrhea, syphilis and herpes simplex virus (HSV), among others.

If you plan to be sexually active, here are some tips to follow:

Use protection, like dental dams, condoms and finger caps. Free supplies are available at Wardenburg Health Center and in Buff Boxes.
Get tested for STIs regularly if you are sexually active. Remember that the most common symptom of an STI is no symptoms.
Talk openly with your partners about your status or test results.
Get vaccinated for human papilloma virus (HPV) and Hepatitis B.
If you’re at an increased risk of contracting HIV, Medical Services offers Pre-Exposure Prophylaxis (PrEP).
If you are concerned that you may have been exposed to bacterial STIs like syphilis, chlamydia or gonorrhea, doxyPEP can help prevent contraction after exposure.

If you or a partner ends up contracting an STI, it’s important to know that most types of STIs are treatable, and Medical Services offers a variety of testing and treatment options. Free at-home test kits are also available through a partnership through the ��ֱ�� Department of Public Health and Environment (CDPHE). Find more information about what to do after unprotected sex and how to keep yourself safe in the future.

4. Seasonal illnesses

College campuses are crawling with germs and viruses. This is because students often live in close quarters, attend social gatherings and may have larger classes. Some of the most common seasonal illnesses to watch out for include the common cold, flu and COVID.

Avoid getting sick this year by:

Getting a free flu and/or COVID vaccine.
Washing your hands regularly, especially before eating and after using the restroom.
Staying hydrated and getting seven to nine hours of quality sleep.
Reducing your contact with others if they're feeling under the weather.
Disinfecting common surfaces in your home regularly.

If you do get sick, monitor your symptoms, cover your coughs and sneezes, stay home when possible and opt to wear a mask. It’s important to know that viral infections like the common cold can’t be treated by a doctor. In these cases, you can use at-home remedies like cough drops, herbal tea, honey sticks for a sore throat and other self-care tactics. Pick up free wellness supplies at the Wellness Suite in Wardenburg Health Center or get them delivered to your residence hall for free in a Buff Box.

If you’re experiencing more severe symptoms like pain, nausea, vomiting, diarrhea or difficulty breathing, it’s probably best to make an appointment with Medical Services. Students can also access care after-hours, on the weekends and during breaks through AcademicLiveCare.

5. Meningitis

Proximity with a lot of other people can lead to more than just seasonal illnesses. This is especially true for those living in residence halls or high-occupancy housing units. In fact, college students are at increased risk of contracting meningitis.

Meningitis is a serious, and sometimes life-threatening, infection of the brain and spinal cord.

The best way to prevent the spread of meningitis is to get the Meningitis (Men-ACWY) vaccine. If you’re not already vaccinated, you can schedule a vaccine appointment with Medical Services.

Symptoms of meningitis include:

Confusion
Fever
Headache
Sensitivity to light
Stiff neck

If you or someone you know is experiencing any of these symptoms, make an appointment at Medical Services to be evaluated. It’s important to catch meningitis infections early to reduce the chances of spreading it to others and prevent serious nerve or brain damage. If you are experiencing symptoms after-hours, please go to an urgent care facility near you.

6. Substance use and misuse

Even though 93% of ��ֱ�� Students support choosing not to drink at parties, college can come with unspoken expectations around partying, drinking and substance use.

Students may choose to use substances to cope with mental health issues, manage stress, improve their energy, catch up on assignments, ease social anxiety and more. However, substances can also cause students to have unwanted experiences, such as worsening mental health issues, poor grades, reduced learning or performance, legal challenges, risky decisions or behaviors, accidents and reliance on unhealthy coping methods, among others. In some cases, substance use may result in increased emergency room visits, accidents, alcohol poisoning, overdoses, addiction and long-term health effects.

If you’re interested in exploring or changing your relationship with substances, you can schedule a Buffs Discuss Substance Use session. These sessions are run by trained undergraduate peer facilitators who can empower students to gain deeper understanding and be intentional about substance use. If you prefer to work with a professional staff member, check out the free and non-judgmental Exploring Substance Use Workshop.

��ֱ�� Boulder also has programs to help students who are in recovery or seeking recovery from a variety of unhealthy behaviors, including substance use. Health Promotion offers free support for quitting nicotine, including quit kits, coaching and more. Additionally, the Collegiate Recovery Community offers free peer support, weekly meetings and social events for students in recovery or interested in recovery from a variety of substances and other unwanted behaviors.

Students can pick up free naloxone or fentanyl test strips on the third floor of Wardenburg Health Center or by ordering a Safer Night Out Buff Box.

7. Eating changes

There are a variety of things that can trigger changes in our eating patterns. In some cases, these changes are temporary, for instance forgetting to eat lunch while studying for an exam. However, significant changes can lead to more serious or long-term eating concerns, such as disordered eating behaviors or eating disorders.

For many students, college may be the first time that you have had the freedom or responsibility for deciding when, what and how to eat. This, on top of other stressors in college, can sometimes cause anxiety, especially for those who aren’t sure what food choices to make. Anxiety around food can also be compounded by things like cultural beauty standards, body image and comparing your body with those around you.

Here are some factors that can lead to unhealthy eating patterns:

Change or loss of control: Experiencing a lot of new things at once can be exciting, but it can also lead to stress or anxiety. As a result, people may compensate by exerting more control over what they eat.
Academics: It’s normal to feel worried about grades, workload and studying every once in a while. However, if classes become too stressful, some may use food as a coping method or a way to create control and stability.
Social groups: Friendships play a critical role in your college experience. However, it can also come with unspoken rules or peer pressure related to food, body image and exercise.
Food availability: Previous food experiences and current circumstances can impact how we view or access food. If someone is food insecure, it can affect their eating habits because they lack proper access to food.

If you feel lost when it comes to food or want to improve your relationship with food or exercise, there are resources on campus that can help.

Nutrition Services

Meet with a registered dietitian nutritionist (RDN) to learn about intuitive eating, adequate food intake and ways to overcome food rules or restrictions. Appointment options range from free screenings to ongoing sessions.

Collegiate Recovery Community (��ֱ��CRC)

The ��ֱ��CRC provides a free Food and Body Image support meeting every week. This drop-in meeting is a great place to build community and work with others who are in recovery from unhealthy relationships with food and body image.

Buff Pantry

The Basic Needs Center has an on-campus food pantry that supports all undergraduate and graduate students experiencing food insecurity. Simply complete a client intake form online and schedule an appointment to stop by once per week to select grocery items.

Explore your relationship with physical activity

Participating in regular movement (i.e., physical activity or exercise) has proven benefits for both our minds and bodies. Here are some tools to help you move your body in a safe and healthy way.

SNAP enrollment

The Basic Needs Center is available to help students enroll in the Supplemental Nutrition Assistance Program (SNAP), which provides supplementary funds to help qualifying individuals and families access nutritious food.

Dietary Accommodations

Campus Dining Services strives to meet the dietary needs of our community through access to food options that are allergen-free, halal, kosher, vegan and vegetarian. If you need support navigating food options on campus, you can work one-on-one with our registered dietitian nutritionist.

8. Relationships

Exploring your sexuality and relationships is a normal part of college life and young adulthood. Making new friends, forming and maintaining long-term relationships, dating and hooking up require us to set boundaries, communicate openly, build trust and find support when we need it.

It's also important to recognize when a relationship that feels uncomfortable, unhealthy or downright harmful. These characteristics can show up in a variety of ways, including when our boundaries are not respected, issues with trust or breakdowns in connection or communication.

If you notice a friend seems more unhappy than not in their relationship or they express feeling unsafe with a partner, this is a good opportunity to offer care and support.

The Office of Victim Assistance is a great resource that can help students recognize and seek support for:

Healthy, unhealthy and abusive relationship behaviors
Stalking
Sexual harassment
Intimate partner abuse, dating and domestic violence, and familial abuse
Rights, reporting options and advocacy
Short-term trauma counseling services
Community referral options
Ways to support friends or family members who have been through a traumatic experience

The Office of Institutional Equity and Compliance (OIEC) also offers free sexual relationships and consent workshops to help students explore boundary-setting, sexual decision-making, consent and the impact of alcohol on sex.

9. Physical injuries

Accidents happen, especially in college. That’s why it’s important to take precautions to avoid serious injuries on and off campus. Here are some tips you can use to stay safe.

Biking, skateboarding, walking and scootering

Always wear a helmet when biking, skateboarding or riding a scooter.
Stay in designated bike lanes or walking lanes.
Pay attention to your surroundings, especially when biking in the road, using crosswalks or going through intersections.
Be mindful of dismount zones on campus, and follow the rules, especially during high traffic times.
Never bike, skateboard or use scooters when under the influence of alcohol, marijuana or other substances.

Outdoor recreation

Always wear a helmet when rock climbing, bouldering, skiing, snowboarding, mountain biking or tubing.
Stay on designated trails and be mindful of avalanche or flood conditions in the backcountry.
Always pack adequate water and food, wear sunscreen and bring first aid supplies when adventuring outside.
Let someone know where you’re going and how long you expect to be gone. Be sure they can call for help if they don’t hear from you.

Driving

Never drive under the influence of alcohol, marijuana or other substances. If you’re intoxicated, designate a sober person to drive or leave your car behind and use ��ֱ�� NightRide, public transit or a rideshare service instead.
Minimize distractions by putting your cell phone on drive mode and not texting while driving.
Leave adequate space between yourself and other cars, especially during rush hour or in congested areas.
Use your hazard lights if you need to come to a stop quickly. This will alert the person behind you that they need to brake sooner than they might expect to avoid a collision.
If you are involved in an accident, move your vehicle to the shoulder or out of traffic.
Watch for pedestrians and bikes, even if they are not in a designated crosswalk or bike lane.

If you get injured or are involved in an accident, there are a variety of support services you can use on campus.

Medical Services

Medical Services provides injury care services, including x-rays. They can also help refer you to community services if you need more intense rehabilitation.

Physical Therapy and Integrative Care (PTIC)

The PTIC office provides a variety of services to students, including physical therapy, chiropractic care, acupuncture and massage to help address injuries, pain and other concerns.

Recreation Injury Care Center (RICC)

RICC provides free services to patrons and guests of the Rec Center including first aid, baseline concussion testing, injury prevention services and athletic training services.

AcademicLiveCare

If you need after-hours support for medical or urgent care needs, AcademicLiveCare offers free, on-demand virtual appointments for all students.

Health issues are more common than you may think, especially among college students. Here are some you may experience in college and what you can do about them.

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Want to try acupuncture? Here are 4 things you should know

Anonymous — Mon, 30 Oct 2023 19:31:37 +0000

Want to try acupuncture? Here are 4 things you should know Anonymous (not verified) Mon, 10/30/2023 - 13:31

Acupuncture can be a great way to address a variety of health concerns. Here are a few things to know if you’re curious about trying acupuncture for yourself.

1. What is acupuncture?

Acupuncture is a form of traditional Chinese medicine that dates back more than 4,000 years. Acupuncture works by using fine, hair-like needles to target acupressure points along the body (don’t worry, it sounds scarier than it is). These needles help to stimulate your body’s own healing mechanisms to improve your health and well-being.

The traditional philosophy behind acupuncture is that it can help the flow of Qi, or life force energy. It is believed that Qi flows through 14 main pathways, also known as meridians, along the body. Lifestyle choices, like diet, exercise, injury, stress and other factors are believed to disrupt the flow of Qi, causing imbalances that can result in a variety of physical and emotional symptoms. Using acupuncture specific points of the body is thought to help restore the flow of Qi and improve well-being.

2. What can it treat?

Research from the National Institute of Health has shown that acupuncture can be helpful in treating a variety of ailments, including:

Allergies
Back or neck pain
Anxiety and depression
Digestive disorders
Fatigue
Neurological disorders
PMS symptoms
Respiratory illnesses
Stress and more

3. What's the difference between acupuncture and acupressure?

Like acupuncture, acupressure is believed to increase the flow of Qi and rebalance the body’s natural systems of wellness. However, acupressure can be done without the use of needles. Instead, pressure is applied along the meridian lines of the body. This can be a great option for those who may be concerned about needles or would prefer a non-invasive form of traditional medicine.

4. What can you expect from acupuncture services on campus?

Medical Services provides acupuncture and acupressure services for students, staff and faculty on campus. Here are few things you can expect during your appointment.

Individual acupuncture
Individual acupuncture appointments are a great way to get personalized care and address specific health needs. During these sessions, an acupuncturist will review your medical history and discuss your specific concerns in order to create a personalized treatment plan. Acupuncture is placed at various points and treatments typically last 60 minutes. You can also opt to have ear seeds placed instead of needles. For the most effective treatment, we recommend making a weekly or biweekly appointment.

Learn more about individual acupuncture

Group acupuncture
Group acupuncture sessions are available at a discounted rate. During these sessions, participants will receive auricular acupuncture that involves using needles or ‘seeds’ around your ear. This kind of treatment can help reduce stress, anxiety, burnout and symptoms of addiction. Group sessions typically last 30 to 40 minutes.

Learn more about group acupuncture

Acupuncture and mindfulness workshops
Medical Services offers a blended workshop that focuses on effective mindfulness and meditation practices followed by a group acupressure or acupuncture session. These workshops are intended to help teams and small groups improve their emotional and physical well-being. Workshop dates are available throughout the year. Sessions are customized to individual groups, and treatment length may vary depending on needs.

Email the clinic for more information

Acupuncture can be a great way to address a variety of health concerns. Here are a few things to know if you’re curious about trying acupuncture for yourself.

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Sitting all day? Here are 4 tips that can help you feel better

Anonymous — Fri, 09 Oct 2020 19:15:49 +0000

Sitting all day? Here are 4 tips that can help you feel better Anonymous (not verified) Fri, 10/09/2020 - 13:15

Working and studying from home can take a toll on our bodies. Hunching over our laptops, sitting in the same spot for hours, staring at our screens or making do with a less-than-ideal setup can all contribute to neck and back pain.

Here are 4 tips from our physical therapists at Medical Services to help you reduce aches and pain, or help you avoid them altogether.

#1 Avoid sitting for long periods

Sitting for long periods of time is associated with negative health effects. The Physical Therapy and Integrative Care team at Medical Services recommend moving throughout the day and avoiding sitting for more than 2 hours at a time.

Make a healthy habit of getting up and moving around for at least an hour or two during the day. You can do this by breaking up your time into short breaks. For instance, if you’ve been sitting at your desk for an hour, take a 15 minute break to stretch, walk around or do simple exercises. The Rec Center has a playlist of pre-recorded stretching exercises you can do to break up your schedule and help you ease tension.

You can also work movement into your daily activities by going for a walk while you talk on the phone, taking the stairs instead of the elevator if possible or using an exercise ball instead of a normal desk chair.

#2 Practice deep breathing

Pain and stress are located in similar areas in the brain. Working to decrease your stress can also help decrease your pain.

Dr. Annie Sirotniak, DPT, a physical therapist at Medical Service advises that “deep breathing exercises can help calm our nervous system down from ‘fight-flight-or-freeze’ mode into a more relaxed ‘rest and digest’ state”. To get started with deep breathing, find a place where you’re comfortable and take a few minutes to focus your attention on breathing slowly and deeply. Try to breathe in from your nose on a count of 3, pause briefly, then exhale on a count of 4.

As you continue to breathe deeply, notice how your body shifts. Are your shoulders more relaxed? Has the tension subsided? Continue to practice breathing until you notice your body move into a more relaxed state.

#3 Support your lower back when you sit

Supporting your lower back (lumbar) can help alleviate pain associated with sitting for long periods at home or school. Dr. Winter Ball, DPT, teaches his patients to “place a small rolled up blanket or towel between your lower back and the chair backrest”.

Another method he recommends is to place a towel roll under your tailbone. This will tilt the top of your pelvis towards your thighs and allow the back to relax in a comfortable position. This position can also help soothe your shoulders and neck when working at a computer.

#4 Tweak your setup

Whether you sit at a desk, on the couch or in bed to work or study, there are ways to make your setup more comfortable and ergonomic. If you use a laptop, try propping it up so that the screen is at eye level. If your screen is too high or too low, it can impact your posture and lead to neck or back pain, especially after long periods of time.

If possible, it can also be helpful to use a separate keyboard and mouse so that your shoulders, elbows and wrists can work in a comfortable position. If this isn’t possible, experiment with where you work and what is most comfortable. For instance, if you typically work at the coffee table, try moving your workstation to a different table, desk or counter. You may notice that you can work more comfortably on different surfaces.

When it’s finally time to sign off of Zoom, many of us escape to our phones, which may be causing additional neck or back pain. To avoid this, try to hold your phone up to eye level more frequently instead of peering down at it. This can help lessen irritation in your neck.

Still hurting?

If you are experiencing prolonged or worsening pain or need help in tweaking your desk set up, it may be time to see a physical therapist. Medical Services offers physical therapy appointments to students in person and virtually through telehealth. Learn more about physical therapy services.

More Health & Wellness Articles

Working and studying from home can take a toll on our bodies. Here are 4 tips from our physical therapists at Medical Services to help you reduce aches and pain, or help you avoid them altogether.

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Tips to maximize your ��ֱ�� summer

Anonymous — Thu, 16 May 2019 23:00:23 +0000

Tips to maximize your ��ֱ�� summer Anonymous (not verified) Thu, 05/16/2019 - 17:00

Summer is just around the corner. That means you’ll have more opportunities to get outdoors, soak up some vitamin D and get active. Follow these tips to maximize your ��ֱ�� summer.

Outdoor exposure

300 days of sunshine combined with high altitudes make ��ֱ�� a great spot to catch a sunburn. Minimize the risks while still enjoying our especially great outdoors with these guidelines:

Apply sunscreen of at least SPF 30 half an hour before heading outside. Reapply every couple of hours to avoid burns.
Wear protective clothing like sunglasses, hats and long-sleeved shirts if you’re out in the sun for a while.
Know the signs of dehydration, and always drink plenty of water. If you’re taking a pet out on the trails with you, be sure you’re carrying enough water for them, too!
Invest in mosquito and other bug repellants if you'll be hiking, biking, camping or spending time in wooded areas.
If you'll be exercising outdoors, try to stay in the shade, or go in the early mornings and evenings when temperatures are lower and the sun isn't directly above you.

Biking

With plenty of designated lanes and trails, Boulder is the perfect place to log some miles on your bike. Whether you’re commuting to work, stopping by the farmer’s market, or heading up to Chautauqua, keep these tips in mind:

You already know that helmets greatly reduce the risk of brain injury—so wear yours with pride!
If you'll be riding at night, make sure you’re riding with your lights on. You’ll also want to invest in reflectors for your bike and your clothes.
Know the laws and follow them. Ride with the flow of traffic, stay in your lane and use hand signals. It’s illegal to ride with headphones in, so unplug before you pedal.
When riding with friends, stay single-file to allow cars, pedestrians and other cyclists to use the roads and paths alongside you.
Biking is subject to the same DUI laws as driving in ��ֱ��. So, if you've been drinking, it’s better to stay off the bike.

Looking for activities this summer?

Here are some Boulder activities to try:

Instructional classes at The Rec including martial arts, swim lessons, dance and more
Boulder Creek Festival: Saturday, May 25, to Monday, May 27
Bolder Boulder: Monday, May 27
IRONMAN Boulder: Sunday, June 9
Bike to Work Day: Wednesday, June 26
Tube to Work Day: Friday, July 12

Camping

Rocky Mountain National Park is right in our backyard, and there's no better way to explore it than with a camping trip. Whether you’re staying local or heading out of town, here’s what we recommend:

Speak with your primary care provider about any vaccinations you may want depending on where you'll be camping.
Check the rules and regulations of Rocky Mountain National Park before heading out.
Avoid food poisoning by packing food in tight, waterproof containers and keeping your cooler insulated. Be sure to sanitize your hands often. Separate raw foods from cooked foods, and cook meats to the appropriate temperature (bring along a meat thermometer to be sure).
Be smart about drinking water. Bring along your own bottled water, or research the water treatment method that works best for you. More information on doing so can be found on the CDC website.
Keep a first-aid kit stocked and ready to go. Review your basic health skills before leaving, like how to identify poison ivy, what to do if you see a wild animal, how to disinfect a cut and CPR.
Get social with the buddy system. Have someone looking out in case of an emergency and do the same for them, whether you’re hiking, kayaking, swimming or climbing.
Have all the gear you need ready to go. If you’re not ready to make the full investment, the Outdoor Program through the Rec Center rents out all kinds of gear to ��ֱ�� Boulder students!

If you have any questions about summer health, make an appointment with ��ֱ�� Boulder Medical Services. This can be done online at My��ֱ��Health or by calling the Medical Clinic at 303-492-5432.

Summer is just around the corner. That means you’ll have more opportunities to get outdoors, soak up some vitamin D and get active. Follow these tips to maximize your ��ֱ�� summer.

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Finding your fit at The Rec

Anonymous — Tue, 16 Jan 2018 19:10:38 +0000

Finding your fit at The Rec Anonymous (not verified) Tue, 01/16/2018 - 12:10

Make the most out of your time at ��ֱ��! Studies have shown that physical activity, in any form, helps to relieve stress and improve cognitive function. So keep reading, visit the Recreation Services website and follow-us on social media! We want to help you Find Your Fit, feel good in your body, have fun and get the most out of your unique college experience.

Benefits of using the Rec

De-stress by staying active

While we can’t avoid stress, we can alleviate it before it wreaks havoc on our minds and bodies. Here are a few of the ways that you can relieve stress, while having fun with friends and finding your fit:

Make new friends and connect

If you’re looking to meet other like minded people, The Rec is the place to be. Find your community at ��ֱ�� through sports, outdoor adventures, a new job or at our fun and free events like International Climbing Night, LGBTQ Swim Night and more!

Participate in Healthy Competition

Do you have a competitive streak? You’re not the only one! Join a competitive or recreational sports team, or enter a competition. We have opportunities for you to shine all year round.

Foster a Healthy Mindset

College is a time of exploration, triumph, learning and fun; but we know that it is not without its challenges and pitfalls. This is why we are committed to providing opportunities to help you find your center, foster positive body image, build healthy habits and do what makes you feel physically, mentally and emotionally well.

Try Something new

The antidote to boredom and stagnation is variety! Explore the beautiful Front Range, develop a new skill, try a new workout, learn from an expert or just play. Whatever you choose to do, we hope that you’ll take advantage of the amazing and wildly diverse opportunities at The Rec.

Are you ready for the best part? YOU’RE A MEMBER! All full-fee paying undergraduate students are automatically members of The Rec. All you need is your Buff OneCard.

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Peak Performance

Anonymous — Tue, 02 Jan 2018 19:59:19 +0000

Peak Performance Anonymous (not verified) Tue, 01/02/2018 - 12:59

Whether it’s a sport, an instrument, lifting weights or going on a hike, being in tune with our bodies can help us perform better. Annie Sirotniak, a physical therapist at Wardenburg Health Services, offers tips on how to make sure we’re performing at our best and prevent injuries along the way.

Getting in tune with our bodies

A good skill to practice is being mindful of what our bodies are telling us. By tuning in to how we feel, we can be more aware of when we might be pushing too hard or when we need a break. Is something feeling off when you’re on the track? Take a few minutes to stretch and see if that helps. Do you feel a twinge while lifting weights? Try having a friend look at your form and help you adjust if needed.

Practicing mindfulness isn’t reserved for when we’re being active, either. Even something as simple as being mindful of sitting up straight, doing breathing exercises or stretching our necks can be helpful to prevent neck and back pain.

Before, during and after

There are steps we can take before, during and after an activity to make sure we’re primed for peak performance.

Incorporate dynamic warmup exercises before playing intensive sports like soccer.
Always warm up and stretch the muscles that you’ll be using. This allows the muscles to function better during the activity.
Gradually increase how much work your muscles are doing. Pushing too hard too fast can result in injury and set you back in your progress.
Cool down with slow, steady stretching while the muscles are still warm.

Dealing with setbacks

In general, if you have a strain or pain, resting and taking pressure off of the area is a good first step. The PRICE/RICE (Protection, Rest, Ice, Compression, Elevation) technique can be helpful for a swollen ankle or knee.

If the pain isn’t getting better, the swelling continues, or if you’re struggling with returning to the activity, it’s time to consult with a medical provider or physical therapist to figure out what’s really going on. Taking time off and resting is a good start, but getting to the “why” is important to prevent an injury in the future.

Resources

Wardenburg Health Services offers a Musculoskeletal Injury “MSK” Clinic, which is free for ��ֱ�� students. There, a physical therapist provides screenings for minor injuries involving muscles and joints and gives recommendations for injury prevention and self-care. MSK is available at Wardenburg Health Center and at the Rec Center on a walk-in basis during designated hours.

There is also an athletic trainer at The Rec who can provide injury evaluations, emergency care and provide proper rehabilitative advice for existing injuries and injury prevention.

��ֱ�� the Expert:

Annie has been working at Wardenburg Physical Therapy and Integrative Care for 23 years. She got her master’s and doctoral degree in physical therapy from ��ֱ�� Denver, and became an orthopedic clinical specialist in 2010. Prior to her career in physical therapy, she was a professional bike racer, and former ��ֱ�� Women’s Cycling team coach. Annie enjoys working with ��ֱ�� students of all ages and with all backgrounds – from musician to graduate student/lab worker to club sport athlete. She is an avid musician and multi-instrumentalist in bluegrass and traditional Irish music genres, and is involved in music promotion and production in Lyons CO.

Whether it’s a sport, an instrument, lifting weights or going on a hike, being in tune with our bodies can help us perform better.

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Injury

Top health concerns for college students (and what to do about them)

1. Stress, anxiety and depression

2. Sleep

3. Sexually transmitted infections

4. Seasonal illnesses

5. Meningitis

6. Substance use and misuse

7. Eating changes

8. Relationships

9. Physical injuries

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Want to try acupuncture? Here are 4 things you should know

1. What is acupuncture?

2. What can it treat?

3. What's the difference between acupuncture and acupressure?

4. What can you expect from acupuncture services on campus?

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Sitting all day? Here are 4 tips that can help you feel better

#1 Avoid sitting for long periods

#2 Practice deep breathing

#3 Support your lower back when you sit

#4 Tweak your setup

Still hurting?

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Tips to maximize your ����ֱ�� summer

Outdoor exposure

Biking

Camping

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Finding your fit at The Rec

Benefits of using the Rec

De-stress by staying active

Make new friends and connect

Participate in Healthy Competition

Foster a Healthy Mindset

Try Something new

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Peak Performance

Getting in tune with our bodies

Before, during and after

Dealing with setbacks

Resources

����ֱ�� the Expert:

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Tips to maximize your ��ֱ�� summer

��ֱ�� the Expert: