How to discuss getting vaccinated with family and friends

Focus on the facts. For certain people, the risk of serious respiratory illness remains high. These include adults ages 65 and older, residents of long-term care facilities, pregnant people, people with certain health conditions and those living in rural areas.

Family Features - During the fall and winter months, respiratory infections such as flu, COVID-19 and RSV can surge. People who are vaccinated lower their risk of getting seriously ill and needing medical care if they get infected.

About 70% of adults in the United States said they probably or definitely will get a flu shot, and more than 50% said they probably or definitely will get an updated COVID-19 vaccine. While many people are ready to get this season's vaccines, others might still have questions.

Photos courtesy USDHHS

"It is normal for people to have questions about vaccines," said Peter Marks, MD, PhD, director of the U.S. Food and Drug Administration's Center for Biologics Evaluation and Research, which oversees and reviews vaccine clinical trials. "It's important for everyone to know that all vaccines go through extensive testing before they are approved and that following approval, they are carefully monitored to identify any safety concerns so that they can be addressed quickly. Hundreds of thousands of volunteers have taken part in respiratory vaccine trials. The results tell us that these vaccines are safe and effective in preventing severe disease caused by flu, COVID-19 and RSV."

Here are some ways to talk about the importance of this season's vaccines with a family member or friend who is unsure about getting vaccinated.

Hear them out. When talking about vaccination, it's important to make others feel heard. There are many reasons why people may have questions and concerns about vaccines or even the health care system in general. Listen to their thinking and try not to judge. They want to know their thoughts and feelings matter.

Focus on the facts. Instead of calling out vaccine myths, focus on vaccine truths. Concentrating on myths can cause them to become the topic of your conversation. Instead, speak about the benefits of vaccines. For instance, you can mention vaccines cut your risk of being hospitalized for flu or COVID-19 by about half.

Ask if they need help getting vaccinated. Sometimes, people just need some help to find, schedule and get a vaccination. You can help them find a vaccine location at Vaccines.gov. They may also need help finding child care or figuring out whether they can take time off from work. Offering a ride or accompanying them can also be helpful, especially if the closest vaccination site is far away. If English is not their primary language, offer to help them schedule the appointment and arrange for a medical translator if needed. When it's easier to get vaccinated, people are more likely to take this important step to help protect their health.

Having open, honest and supportive conversations about vaccines with family members and friends can make all the difference. For more information, visit cdc.gov/RiskLessDoMore or talk to your doctor.

Flu, COVID-19 and RSV Vaccines Help People Risk Less Severe Illness and Do More of What They Enjoy

This season's vaccines are now available. Everyone 6 months and older should get an updated flu and COVID-19 vaccine. Everyone ages 75 and older, or 60 and older with certain health conditions such as such as heart disease, lung disease, obesity or diabetes, should get an RSV vaccine if they have not been vaccinated for RSV before.

For certain people, the risk of serious respiratory illness remains high. These include adults ages 65 and older, residents of long-term care facilities, pregnant people, people with certain health conditions and those living in rural areas. People in some racial and ethnic groups, including people who are Black or Hispanic, are also at higher risk. People who are not up to date on flu, COVID-19 and RSV vaccines can reduce their risk by getting their 2024-25 vaccines as soon as they can.

Want to win more tennis matches? Spend more free-hitting

Photo: Sentinel/Clark Brooks

Practicing free-hitting is a valuable way to enhance both the mental and physical aspects of a player's game. Tennis players aiming to improve their consistency, tenacity, and shot tolerance would benefit from dedicating four or more hours each month to focused free-hitting.

What is Free-Hitting?

Free-hitting, at its core, is rallying for the sake of rallying. It’s a type of tennis practice where you’re just hitting the ball back and forth with a partner or alone (using a wall or ball machine), without keeping score or worrying about the outcome of each shot. The goal isn’t to win, but to groove your strokes and get a feel for the ball.

Focusing on muscle memory through controlled repetitions, free-hitting is a training progression that develops consistent, dependable tennis strokes. Properly structured free-hitting sessions improve preparation, swing mechanics, footwork, and shot tolerance, all of which are important for winning more points during a match. Essentially, it involves intensive cooperative rallying between two players, allowing them to achieve a high level of consistency faster and maintain it over time.

Photo: Sentinel/Clark Brooks

Free-hitting helps increases a player's ability to perform well under pressure with confidence. It is a valuable training method that improves both the mental and physical aspects of a player's game.

What makes free-hitting more intense and beneficial than playing games or matches is that you hit more balls in a shorter span of time. In match play, the average rally consists of just four shots, compared to triple that—or more—when free-hitting. Hitting more balls with a focus on swing mechanics and proper footwork not only builds the consistency needed to wear down opponents or force errors, but also enhances shot tolerance, which is the ability to keep the ball in play without mistakes. This also increases a player's ability to perform well under pressure with confidence. The ultimate goal of free-hitting is to make hitting a quality ball to any spot in the opposing court as automatic as picking up a spoon to eat a bowl of soup or using a knife and fork to cut a steak.

"Free-hitting is really really useful for improving your strokes," Tomaz Mencinger says is his YouTube video from 2017. "I'm not talking about tactics or the mental game which is what competition will help you improve, but when you want to work on your strokes, on the fundamentals on your, contact point, on your weight transfer, on watching the ball and so on - which means mastering your technique, mastering your strokes, or mastering your movement, then free hitting sessions are the best way of working on that."

Compared to regular match play or specific drills like serving or volleying, free-hitting allows for a more fluid, unrestricted type of practice. There’s no pressure to perform perfectly, no drill-based rules to follow, and no need to stick to a certain type of shot.

You can focus on simply hitting the ball, developing rhythm, and experimenting with new swing mechanics or strokes. Free-hitting is a valuable part of improving both the mental and physical aspects of a player's game.

Photo: Sentinel/Clark Brooks

Free-hitting is an excellent training method to try new techniques, spins, or shot selections without worrying about losing a point. You and your training partner can practice the new strategy or tools for your toolbox over and over until you get it right so you can make the shot in a competitive match.

Mental Benefits of Free-Hitting

One of the most significant advantages of free-hitting is its impact on your mental game. Tennis can be mentally taxing, especially when you're constantly under the pressure of performing in matches. The fear of making mistakes or losing can sometimes lead to tight, tentative play. Free-hitting eliminates this pressure altogether.

Boosts Confidence and Reduces Anxiety
When you take away the stress of point-scoring and winning, you allow your mind to relax. Free-hitting helps players rebuild confidence by enabling them to focus on hitting solid, clean shots. With no pressure to win, players can concentrate on pure enjoyment of the game, which helps improve mental clarity and reduces anxiety. This relaxed state often leads to an improved performance later when stakes are higher in matches.
Promotes Mental Focus and Rhythm
Tennis is as much a mental game as it is a physical one. Free-hitting is the perfect opportunity to focus on your rhythm. The repetition of strokes without a time constraint allows you to settle into a flow state, where concentration is heightened, and distractions fade away. Players can build focus as they continually rally, fostering mental discipline that can be transferred to high-pressure match situations.
Encourages Experimentation and Creativity
Since there's no consequence to missing shots, players feel more inclined to experiment with their game. Maybe you’ve been hesitant to practice that topspin backhand in a match setting, or you’ve avoided going for risky down-the-line winners. During free-hitting, you can try out new techniques, spins, or shot selections without fear of judgment or failure. This freedom encourages creativity, which can lead to discovering new strengths in your game.

Technique and Skill Improvement

While the mental benefits of free-hitting are clear, its role in improving technique should not be underestimated. The unstructured nature of free-hitting allows players to isolate and focus on various aspects of their game.

Developing Muscle Memory
Repetition is key to mastering any skill in tennis, and free-hitting is an ideal method for building muscle memory. Because there’s no need to rush, players can take their time to groove their strokes, perfecting their form on groundstrokes, volleys, or even serves. By continually repeating these motions, the body learns to execute these shots more fluidly and consistently under pressure.
Shot Refinement and Consistency
Free-hitting gives players the space to fine-tune the technical aspects of their shots. You can spend time working on your forehand, backhand, or serve without the interruptions or constraints of match play. This kind of repetition helps players develop a solid foundation for consistency, a critical factor in tennis. The more time you spend hitting with rhythm, the more you reinforce good habits that will serve you well in competitive scenarios.
Footwork and Timing
One often overlooked benefit of free-hitting is its positive impact on footwork. With less focus on the outcome of each shot, players can pay closer attention to their positioning and movement. Working on footwork becomes easier when you're not distracted by the pressure of winning points. Whether you're practicing your split step, recovering after a shot, or positioning yourself for the next ball, free-hitting gives you the freedom to perfect these movements.
Adaptability
Free-hitting exposes you to various types of shots at different speeds and angles, honing your ability to adjust. It’s an opportunity to improve your reaction time and adaptability, which are crucial skills during real matches. By engaging in rallies where the ball could come from unexpected directions, you build the reflexes needed to handle different opponents’ styles.

Photo: Sentinel/Clark Brooks

One of the biggest mistakes players make when free-hitting is starting from the baseline. Instead, play mini-tennis using full strokes until you and your partner can consistently hold 50+ hit rallies. In addition to allowing players to get in more quality reps, long short-court rallies are essential in building shot tolerance, tenacity, and consistency.

The free-hit training progression starts with short-court hitting. The goal is to hit the ball back over the net inside the service line, using only the middle third of the court, creating extended rallies that last 25 or more combined shots.

Remember, this is a cooperative exercise. Players are not keeping score or trying to win points. The objective is to hit the ball consistently enough that you can achieve a 50-shot rally without errors, using full strokes on a regular basis.

If your partner hits too aggressive a stroke or hits the ball outside the middle third, get the ball back over the net. Volley, short lob, or slice it back into play—you'll be doing that in a match anyway. The goal is to adapt to the bad ball, reset the rally and keep a controlled rally going. To be honest, if your unit turn is early and you’re split-stepping, the occasional non-cooperative ball won't be an issue.

When you and your partner can consistently perform three 50-shot rallies or more, that is your cue to move back to the region of the court known as "no-man's land." From there, repeat the same process with the same parameters until you and your partner can consistently maintain three or more 30-shot rallies. Only after that should you move back behind the baseline and repeat the process, aiming for rallies of 15 or more shots.

Incorporating free-hitting into your regular tennis practice routine is essential for both recreational and competitive players. Over just a few weeks of consistent practice, you will experience noticeable improvements in your on-court performance, including enhanced footwork, reduced unforced errors, and increased ability to sustain points. Free-hitting provides a enjoyable and low-pressure opportunity to refine specific techniques and address weaknesses, leading to overall improvement in your tennis game and increased success in matches.

Feel the Rush!

Shouldering the weight; heavy backpacks students tote can damage their bodies

Photo: Note Thanun/Unsplash

by Tim Ditman
OSF Healthcare

ALTON - When kids head back to school, it can often be a weight off the shoulders of parents and caregivers. For the students, however, the literal weight of textbooks, folders and supplies can do some serious damage.

The risks of lugging around heavy backpacks are real. The U.S. Consumer Product Safety Commission says from 2019 to 2021, there were around 1,200 backpack-related injuries that sent children to the emergency department per year. Keep in mind that during this time, many kids were schooling at home due to the the novel coronavirus (COVID-19) pandemic. So it's safe to assume that during normal school years, backpack injuries are more prevalent.

OSF HealthCare physical therapist Kelly Bogowith cites a Simmons College study that illustrates just how common the problem is.

“Fifty-five percent who wore backpacks were wearing them beyond the safe recommendation, which is a maximum of 10 to 15% of their body weight,” says Bogowith. “Also in that study they found a third of the children were having back pain that caused them to miss school, see a physician or stay out of activities. So it’s a pretty prominent problem.”

According to Bogowith, children should never carry more than 10% of their body weight in a backpack. Too much weight can create abnormal stress on the body and result in chronic problems down the road.

“We do know that kids who have back pain tend to have recurrent back pain, and once you have one episode of back pain, you tend to have additional. So, I think it’s a concern that’s definitely worthy of a parent taking a look at with their child,” she says.

Even if the weight is right, Bogowith says wearing the backpack incorrectly can be just as damaging. She says backpacks should be worn with both straps on the shoulders, and the bottom of the backpack should land on the low back. If your child's backpack is hitting their buttocks, it is too low, and the straps need to be adjusted.

“If the child is leaning forward, arching their back or even just complaining of neck pain, shoulder pain or back pain, those are some things to further investigate into the proper fit of the backpack and the weight,” says Bogowith.

Parents should be selective when choosing a backpack for their kids. Backpacks should have two wide, adjustable padded shoulder straps. These help distribute the weight in the backpack and keep the satchel from digging into the shoulders.

Also, look for backpacks that have many different compartments, to allow for even distribution of weight.

Following these simple steps can keep your kids’ necks, shoulders and backs safe and prevent problems down the road.

How to deal with your child and bullying

According to the National Bullying Prevention Center, one in five students reports being bullied – but the actual number is believed to be even higher, perhaps even one in three kids, as some cases are not reported. Bullying can be verbal, emotional, or physical and can be based on a variety of aspects – from looks and size to academics and athleticism, and more.

During the peak of the pandemic, a decline in bullying was seen as so many kids were learning from home. Now, with schools back in full swing and in person, kids are spending more time with classmates than they have since early 2020. Talking to your kids at home each day is important to not only learn more about what is going on in their lives, but it also ...

M.A.S.K. tips & resources can help parents' responsibilites raising their kids

Parenting is hard, and the past year was especially challenging for parents of school-aged kids, as they struggled to juggle their children's virtual school and the loss of many activities and in-person contact with friends.

The goal of MASK (Mothers Awareness on School Age Kids) is to provide resources for parents, children, schools, and ...

Smart devices are triggering a real pain in the neck for some people

by Paul Arco
OSF Healthcare

ROCKFORD - Technology is all around us. From our laptops to tablets, many of us are consumed with our gadgets for hours on end. In fact, various reports say the average person in the United States spends between five and 10 hours each day on their smartphones, computers, video games, and TVs.

But with all this screen time comes potential health problems. A condition known as “tech neck” is the stressing of the muscles while looking down at items such as phones or computers for long periods of time.

“Technology which is affecting your neck is the best way I can put it," says Dr. Nandini Chattopadhyay, a family practice physician with OSF HealthCare. "Technology can mean phones, iPhones, tablets, computers and their overall effect on the neck, shoulders, upper back, which has been a problem in the recent years and that’s what tech neck is all about.”

Some are calling this problem the new carpal tunnel syndrome.

“In tech neck, we see the neck being affected because of the technology," says Dr. Chattopadhyay. "More often than not, it's the nerves which are running from the back of the head to your neck and shoulders, which becomes weak because of the way that people do these activities and looking at technology devices. The relationship between nerve and pain in terms of neck is now called the new carpal tunnel of this era.”

Tech neck affects both adults and children, but symptoms vary and can be different for each person, says Dr. Chattopadhyay, who has treated patients as young as five. The repetitive strain on the bones, nerves, and muscles caused by looking down at a phone or laptop, for example, can cause joint inflammation, pinched nerves, arthritis, and even herniated discs.

So if I started at the head, then it can be headaches, changes in vision and needing glasses at a much younger age than what you would usually need," says Dr. Chattopadhyay. "Then it’s a lot of neck stiffness, then weakness of your upper back. A lot of tension of the muscles on the upper back. Gradually the pain goes all the way down to the lower back and then you feel numbness and tingling in your arms. These are some of the common symptoms that I see.”

Nandini Chattopadhyay, MD

There are ways to prevent tech neck, such as maintaining good posture, using a smartphone holder, investing in a monitor stand and asking your doctor about physical therapy. The good news is there are treatments that can be effective for tech neck. There’s no need to live with pain if it can be treated, says Dr. Chattopadhyay.

“The management of this comes with the awareness," she adds. "So daily exercises, making sure you're moving around, and have the ability to take breaks from technology devices. That's very important if you're working on the computer every day, then take one or two hours just to yourself to do regular exercises where you're not looking at the computer screen.”

Our phones and other devices are important tools and there’s no reason to give them up, Dr. Chattopadhyay adds. But she does recommends holding the phone at eye level to help reduce the strain. But if you continue to experience any pain, it might be time to visit your doctor.

3 ways a Physical Therapist can help you manage your long COVID

APTA/StatePoint

StatePoint Media -- Long COVID can affect anyone who’s had COVID-19, even those who’ve had mild illness or no symptoms initially. New data from the Centers for Disease Control and Prevention shows that nearly 1 in 5 U.S. adults who have had COVID-19 experience new or lingering symptoms that last three or more months after first contracting the virus. Physical therapists can play an essential role in managing symptoms of long COVID.

Long COVID is unpredictable, and research is evolving, however common symptoms include extreme fatigue, shortness of breath, racing heart, dizziness, muscle aches and pains, brain fog, problems completing everyday activities and poor exercise tolerance. It’s also important to note that certain types of physical activity may not be appropriate for everyone living with long COVID.

“A highly-personalized plan of care that includes working with a physical therapist is important,” says Leo Arguelles, PT, DPT, American Physical Therapy Association spokesperson. “People with long COVID can benefit from being monitored during exertion and should follow prescribed exercise dosing that helps them gradually progress, rather than pushing through fatigue on their own, which could potentially set them back.”

Physical therapists are movement experts who regularly treat individuals with the kinds of symptoms that people with long COVID experience. Here are three reasons to consider including a physical therapist on your long COVID care team.

Physical therapists:

1. Take a full-body approach. Physical therapists assess your overall well-being. They can develop a personalized treatment plan to address issues such as fatigue, respiratory function and cardiac endurance. They can work and communicate with your primary care physician and can refer you to other health care providers if they feel you’d benefit from seeing another specialist. Physical therapists and physical therapist assistants collaborate with each other, and with other health professionals, to ensure that you receive the best care.

2. Help you move safely. Movement is essential to your recovery and your mental health. However, for some people, long COVID includes post-exertional malaise, or PEM, a worsening of symptoms after physical or mental activities. Your ability often may fluctuate — an activity that’s easily tolerated one day may exacerbate symptoms the next. Physical therapists develop prescribed exercise programs based on your symptoms and how your body responds and can monitor your symptoms, blood pressure, heart rate and oxygen levels to ensure your safety while doing exercises. This may include low-intensity stretches, strengthening exercises and balance training.

3. Help improve your quality of life. Through patient education, a physical therapist can help you find the balance between rest and activity and identify the right kind and amount of movement you should get to improve your tolerance for everyday activities.

More research is being done on long COVID every day. Your physical therapist will review available research findings and can adjust your treatment plan as needed. To learn more and find a PT near you, visit ChoosePT.com.

Area COVID-19 Dashboard for January 6, 2022

Active Champaign County Cases:

6,166

Net change in the county: +429

Current local cases 1/6/22

Number in parenthesis indicates new cases since 1/5/22

Ogden • 40 (2)
Royal • 4 (0)
St. Joseph • 193 (22)
Urbana • 2179 (206)
Sidney • 48 (8)
Philo • 62 (8)
Tolono • 162 (20)
Sadorus • 15 (2)
Pesotum • 22 (1)

Total Active Local Cases:

2,725

Net change in local cases: 183

Total Local Confirmed Cases: 16,357

New cases: +269

The information on this page is compiled from the latest figures provide by the Champaign-Urbana Public Health District at the time of publishing. Active cases are the number of confirmed cases reported currently in isolation. Local is defined as cases within the nine communities The Sentinel covers.

Area COVID-19 Dashboard for January 2, 2022

Active Champaign County Cases:

5,003

Net change in the county: -157

Current local cases 1/2/22

Number in parenthesis indicates change over previous report on 1/1/21

Ogden • 28 (0)
Royal • 2 (0)
St. Joseph • 151 (6)
Urbana • 1739 (75)
Sidney • 38 (3)
Philo • 43 (4)
Tolono • 139 (13)
Sadorus • 14 (0)
Pesotum • 13 (1)

Total Active Local Cases:

2,167

Net change in local cases: -51

Total Local Confirmed Cases: 15,264

New cases: 102

ViewPoint | Opposing truths in Illinois public health

Guest Commentary by Jim Davis

Does your behavior match your goal? If the primary goal of public health is to keep people alive and well, then the COVID-19 pandemic should be taken seriously. As of 11/23/20, more than 657,000 Illinois residents have been infected and 12,064 have passed away. Those numbers will undoubtedly increase over the winter months, as people begin to congregate indoors.

This is a serious issue. For those who might compare it to the flu, consider that flu/pneumonia accounts for approximately 2,402 annual deaths across the state. Mortality rates from COVID-19 are already six times higher than the common flu. Those rates are stacking up in the presence of increased guidelines and restrictions. Without those increased guidelines, surely more lives would have been lost.

So if the goal is to keep the people of Illinois alive and well, we should shut down the state to protect them, right? Not so fast.

Remember that the primary goal of Public Health is to keep people alive. More than 31.8% of Illinois residents are obese; obesity is associated with more than 13 types of cancer – cancer is the second leading cause of death in Illinois, claiming more than 24,150 lives each year. The number one cause of death is heart disease. Nearly 25,394 residents die each year from heart disease and we lose about 2,927 more to diabetes – all of these are directly associated with our obesity rates. This is a significant concern.

To keep those numbers down, the CDC recommends exercise. Knowing this, how can we willingly shut down gyms and athletics programs?

How can we tell people they cannot exercise, when it is an essential component to saving lives?

The link between exercise and physical health is obvious. There is also a direct correlation between physical activity and mental health. Exercise helps battle anxiety and depression through a variety of methods, including a significant modulation of the neurochemical serotonin, which has a stabilizing effect on mood and well-being. Perhaps most notably, a number of studies have demonstrated the connection between routine exercise and decreased risk of suicide.

Suicide claims the lives of approximately 1,490 of our people each year. And that was before the isolation, fear, and financial despair felt by many during the pandemic.

Gyms offer not only the mood-boosting benefits of exercise, but the opportunity for people to improve and become empowered. Perhaps most importantly, especially in the conversation of mental health, is that gyms offer a sense of community. In this moment of global isolation, that seems more important than ever.

So we should not shut down opportunities for people to exercise and enhance their health. But we should be careful.

A shut-down is one thing; a set of regulations is another. When those regulations are implemented, they should be followed. 460 Fitness, a popular gym in Virginia, recently had a coach test positive for the virus. That coach had exposed at least 50 gym members… but none of them have since tested positive. Why? Because they were creative and thorough in their prevention protocol.

We should prioritize our health and wellness, which will give us the best shot at fending off the virus, and we should do our best to adhere to public health recommendations, which will give us the best shot at limiting the spread of the virus.

We have to frame COVID as an important public health concern, but not the only public health concern. This is a moment to maintain thoughtful perspective, not entrench ourselves in one side of the discussion or other.

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Jim Davis is the Staff and Student Wellness Coordinator at New Trier High School. Davis earned his B.A. at Knox College in Galesburg, then completed the Masters' program at Northwestern University and finished his education with a Masters in Education from Harvard University. He also a member of the National Strength & Conditioning Association, USA Weightlifting and Natural Athlete Strength Association.

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This article is the sole opinions of the author and does not necessarily reflect the views of The Sentinel. We welcome comments and views from our readers.

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Happy trails await in Vermilion County Parks

Yesterday, the Illinois Department of Natural Resources announced the closure of state parks until further notice citing the Coronavirus pandemic as the underlying cause for the decision.

Today, the Vermilion County Conservation District announced that its Kennekuk, Forest Glen, Lake Vermilion, and Heron County Park properties are still open to the public. The parks will remain open until 8pm daily but with reduced services.

Camping, especially at Forest Glen is not permitted until further notice. The Conservation District will not accept shelter or building reservations at this time. Also, all facilities will be closed to the public. Closed facilities include Visitor Centers, Education Centers, Maintenance Buildings, Ranger Station, and inside and outside Restroom Facilities at all four parks.