Stress: Physical Symptoms and Solutions

Stress. 

Five little letters is all it takes to make a word so full of meaning that few of us really know how to get to the bottom of it. Stress: is it that feeling you get when a deadline is looming, or is it what we feel when the chicken roast burns, the movie didn’t record, or we forgot to pick our mother-in-law up from the airport? Possibly, but could it be that it’s more than that? What if you haven’t been able to pay your mortgage for a few months, if a family member has been diagnosed with an illness, or if you simply can’t keep up with the pace at work? What if you don’t know how to cope anymore? Stress is all this and, perhaps, a whole lot more. In this blog, we’re talking about all things stress-related: what it is, what it can be, how it ultimately affects not only your mental health, but your physical health as well, and, finally, what you can do about it. Keep reading, because even if you think you don’t have stress, that ache in your lower back might very well be saying something completely different.

Stress takes a toll on us emotionally; it can lead to depression, anxiety disorders, mood-swings, and various other psychological troubles if left untreated. In fact, the emotional effects of stress are so vast that they need an entire blog post of their own. For that reason, this month’s post will focus on the physical effects of stress rather than its mental counterpart.

For the most part, people assume that stress is relegated to the mind: a large amount of stress results in mental strain. Of course, this is true. But the effects of stress are even further reaching than that. Demanding, prolonged, adverse situations cause individuals to experience stress, that is, strain placed on the mind, heart, and body. As the mind becomes increasingly agitated and anxious, the body responds in like. Muscles begin to tense up, posture suffers, sleep is hard to come by, and the overall function of the body declines.

It’s important to note that a knee-injury, for example, doesn’t mean you’re necessarily stressed.

Nor does backache or headaches. In fact, stress is notorious for affecting a vast majority of areas around your body, rather than one single one. In other words, stress causes a cumulative worsening of symptoms throughout the entire body. Suffering from stress may cause a few, or all, of the following:

Back tension.

Headaches/Neck pain.

Jaw pain.

Insomnia.

Back pain from tossing/turning.

Slouching from fatigue.

Of course, as one experiences fatigue, so too the stress mounts, thereby worsening the intensity of an already vicious circle. It is not an understatement to say that “stress kills”, as a prolonged period of stress can lead not only to a mental breakdown, but to the deterioration of one’s physical body, so much so that mobility and comfort may be lost. Once again, this will further increase stress.

It’s obvious, then, that recognizing the ways in which stress is entering your life and manifesting in your body is absolutely imperative. If stressed is picked-up on early, then the effects can be safely and permanently mitigated: this will ensure that you remain mobile, pain-free, and a lot happier than if you were living with that stress on a daily basis. A stress-free life is interconnected with health, mental peace, and a pain-free life. De-stressing is perhaps the most important thing you can do, right now.

So, stress is dangerous, yes, but it is possible to cope with it in healthy, sustainable ways. It’s not only possible, though, it’s an absolute necessity. Allowing stress to build is perhaps one of the leading causes of serious injury, both mentally and physically. We really don’t want you to get to that point. So, why not try the following activities in order to cope with any possible stress you’re under:

Breathing Techniques

Readjusting your breathing in order to allow more oxygen to enter your bloodstream is vital in balancing out the stress in your life. By practicing tried-and-tested breathing techniques, stress will not be given the opportunity to wreak havoc on either your physical or mental self.

Essential Oils

There’s one very good reason essential oils have been around for thousands of years… they work! Some essential oils are able to induce relaxation, and thus using them in your bath, in lotions, in diffusers, or even just as something to sniff on occasion, is a really useful way of inviting a sense of calm into your life. Remember, as the mind unwinds, so too your body will be open to healing.

Heat/Ice

The physical effects of stress need to be tackled, too. As stress builds, so too the body may shut down. Remember, therefore, to pay attention to areas of the body that feel less mobile or painful than before. Apply heat or ice to these areas in order to alleviate the discomfort.

Thereafter, seek proper treatment from a physical therapist.

Physical Therapy

Prolonged periods of stress can oftentimes cause physical pain. Backache, headaches, and neck pain should never be ignored: visit a hands-on physical therapist for the best, safest, most effective way of both treating the physical pain and for tips on how to prevent its resurgence. A physical therapist will not only diagnose the root-cause of the problem and eradicate the pain, but will give you tailor-made exercises so that you can continue your pain-free life outside of the clinic. Once you treat the pain, the mental healing can begin.

At the end of the day, stress is truly detrimental to one’s heath, physical well-being, and state of mind. It can rob us of our joy, hobbies, family-time, and active lifestyles. Listen to your body and make time to de-stress. Knowing if you’re stressed it absolutely essential in staving off physical pain and mental anguish. If you’re unsure why you’re in pain, you’re worried about your physical health, or you just need some advice about stress-related injuries, then we invite you to contact us, today. No one should live with stress or stress-related pain: let us help you, right now.

Tips For Avoiding Back Pain While Driving This Season

There’s something about driving, isn’t there? The long roads, the beautiful landscapes, great music on the stereo, and back pain. Wait, what? Back pain? Yes, that’s right. While we all love taking long road trips with loved ones, or indulging in the much-needed down-time on our drive to the take out, driving can take an unanticipated physical toll. On that note, the festive season is upon us and it’s my guess that the gas tank is full and you’ve already packed your elf costume for a visit to grandma’s, right? Well, in that case, you best keep reading. I’m here to tell you all about why you get back pain when driving and what you can do to avoid it.
Let’s jump straight in!

Maybe you’re wondering why you never really thought about driving as back pain being related. And that’s ok! It may not seem immediately obvious – in fact, it’s often the last place people think to look. Ironically, though, it’s probably the first culprit to turn to. Here’s why:

Poor Posture

Sitting in a car seat can be tough on your back at the best of times, but being stuck in that position for long durations of time, or for many days consecutively, can wreak absolute havoc on your back muscles and spine. Not only is your mobility and general movement restricted, but your neck, shoulders, back, and hips, are forced into a largely unnatural position. The result? Pain… and at times, a lot of it.

Lack of Movement

As mentioned above, car rides restrict movement. I’m sure you’ve experienced the frustration of not being able to stretch your legs or arms as you’d like to, right? Well, it goes even deeper than that. Your muscles stay unnaturally still during long journeys, thereby causing them to spasm or, over long periods of time, become very inflexible. All of this can result in back pain, more spasms, and ultimately, a vicious cycle.

Not Stretching Ahead of the Drive

I don’t think you realized how important this is, did you? If you don’t stretch your muscles before you drive, the consequences can be far reaching: stiffness and pain at the end of the road, but looking further ahead, prolonged back issues if you’re not careful. Many, many people could avoid back pain if they just stretched prior to driving.

To be honest, the list can be exhaustive when it comes to back pain and driving, and really, the key to avoiding injury and discomfort is to prepare ahead of time. Nope, I don’t mean grabbing a Starbucks before hitting the highway, though that would be nice. I’m talking about making sure that the environment and your body are both ready for the journey ahead.

Let’s see how you can do that…

Stretching Ahead of Time

You knew I was going to say this, didn’t you? Stretching ahead of your journey remains the single most important thing you can do to stave of back pain during and after your drive. 

Make sure you run through all the major muscles in your back, legs, shoulders, and neck – don’t skip through the stretches to avoid traffic! Give yourself enough time to really ease into the stretches – lengthen your muscles and prepare yourself for the relatively cramped car seat.

Take the Time to Adjust Your Seat… Even If You’re Switching Drivers Along the Way

Do you remember your driving test? Remember how meticulously you checked your mirrors, your seat, your seatbelt, and your neck rest? Well, why do anything differently when it comes to back pain? You have to make sure that your seat is adjusted properly: don’t lean too far forward or back, and make sure your feet are able to reach the pedals comfortably. If you drive an automatic vehicle, ensure that you aren’t crammed up against the dashboard, but are well within reach of the break. Make sure you are able to stretch your arms out ahead of you without straining, and give yourself enough lee-way to stretch your neck: check all mirrors
accordingly. There is nothing more uncomfortable than having to drive scrunched up and being restricted. 

And What About the Steering Wheel?

You didn’t think I would forget about the most important part of your posture-alignment did you? The steering wheel takes first prize when it comes to reducing back pain! Always take the time to adjust it in such a way that your back remains supported and you do not strain forward. Some cars may do this automatically, but if not, make sure you understand how to adjust the height and length of the steering wheel.

Work on Your Posture

It’s very easy to slip into a ‘sofa’ pose as your cruise down the road listening to the Beatles, but it is incredibly important to remain aware of your posture at all times. If you feel yourself slumping or leaning too far back into the seat, take a minute to re-adjust your posture. Your back will certainly thank you for it when you reach your destination!

Take Regular Breaks

If you needed an excuse to stop over for a coffee and a snack, then I’m happy to give you one. Taking regular breaks during longer journeys is essential when it comes to avoiding back pain. Once you park, make sure to get out of the car, stretch, rehydrate, and re-center your focus. Ensure that you’re aware of your posture and, if you’re in pain, make the necessary adjustments to your seat and mirrors.

Cruise Control

If your car is equipped with cruise control, then you’re quite lucky! Cruise control enables you to take a break from one single seating position in order to shift into another. Be sure, though, that whichever position you choose is supportive of your back and ensures that your posture remains correct.

Here’s the thing… as much as we crave grandma’s homemade apple pies, long distance or continual driving can end our festive season before it even starts. Back pain related to driving is very much a present you don’t want to open. So, why not contact a professional, hands-on physical therapist to help you prevent it? Yes, that’s right, physical therapists can help you avoid back pain by showing you how to correct your posture, adjust your seats, and stretch properly. And not only that, physical therapy will help you eradicate back pain if you’re already suffering from it! By treating the root cause of the problem, physical therapy will help you maintain a pain free life while simultaneously equipping you with the tools to carry on
your healthy journey at home!

So, really, the road to a pain free back is much shorter than you think. Don’t let long distance driving put a damper on your festive season – give us a call to find out we can get you back on the road safely and securely. Happy Holidays!

Best Tips to Avoid Sciatica Pain

Sciatica symptoms can vary from having severe pain that radiates through the legs and feed to a burning sensation or the inability to put your full weight on one leg.

According to Harvard Health, approximately 40% of people experience sciatica at some point in their life, with about 10% of the population suffering at any given time.
 
Though it’s common to experience sciatica, it’s not normal.
 

In this article, you’ll learn tips on dealing with sciatic pain and what to do next to keep it from getting worse. 

What is Sciatica?
 
Though you might hear people say, “I have sciatica,” sciatica is not a condition. Instead, it’s a nerve pain symptom of numerous other back problems such as a herniated disc, a bone spur on a vertebra, or the narrowing of spinal cord nerve openings (called spinal stenosis).
 
The nerve pain you’re feeling comes from inflammation in the sciatic nerve. This nerve is the largest in the body, both in terms of length and width. It starts in the lower back area (the lumbar spine) and branches down through the legs and feet.
 
The size and location of the sciatic nerve can make sciatica extremely painful and uncomfortable. It can create feelings of sharpness, numbness, and tingling that go all the way from your low back down to your foot. The good news is that sciatica can be both treated and prevented.
 
Causes of Sciatica
 
There are several risk factors that can increase the likelihood of and aggravate sciatica, including:
 
Age: Symptoms tend to first appear in adults between 25 and 45 years of age. An accumulation of injuries and microtraumas can trigger the first sensations of pain.

Weight: Carrying more than what is considered a healthy weight can put increased stress and pressure on your spine.

Occupation: Both sedentary and physical jobs can contribute to spinal conditions.

Sitting: As the saying goes, “sitting is the new cancer.” Being sedentary for extended periods throughout the day can adversely affect your back.

Diabetes: According to the Mayo Clinic, people with diabetes are at a higher risk for nerve damage.
 
How to Avoid Sciatica Pain
 
There are numerous ways to avoid and lessen sciatic nerve pain, ranging from lifestyle changes to treatment options, especially physical therapy.
 
Maintain good posture. Slouching and sitting in improper positions can put undue strain on your back, making sciatica worse. When you’re standing, make sure you put equal weight on both legs and maintain a position where your shoulders and hips are balanced.

Avoid sitting for long periods. If you have a desk job, make sure you take frequent breaks to get up, walk around, and stretch.

Lose weight. If your current weight is outside of the CDC’s guidelines, consider taking steps to reduce your weight. A balanced diet that restricts calories combined with a moderate exercise routine can help you shed pounds safely while relieving sciatica pressure.
 
Strengthen your core muscles. Muscle weakness, especially in the abdominal muscles, can trigger back pain because the lack of strength in your abdominal area can affect your posture. Strengthening your stomach muscles can help with your posture, and therefore, your back pain symptoms.

Adjust your sleep position. We spend many hours sleeping each day, and being in the wrong position here can wreak havoc on your spine. The best sleeping positions are:
 

• On your side with a pillow between your knees and ankles.
• On your back with a pillow under your knees.

 
Also, while on the topic of sleep, consider getting a new mattress if yours is old and not giving you the proper support.

Effective Treatment for Sciatica Pain Relief
 
A physical therapist (PT) is crucial to helping you live pain-free from sciatica. They can recommend a treatment regime that will address the true cause of your sciatica and give you the tools you need to get back to pain-free living.  Working with a professional can ensure that you take safe and healthy steps to treat sciatica and ease pain.
 
If you’re in pain and ready to get your life back, contact Jamie at Manual Therapy Effects at (703) 650-8824 to schedule a complimentary consultation.

Fall Hiking: How to Stay Safe This Season

Hiking season is here! As the trees change color and you start turning the heating in your homes up, many of us are heading out into the woods and mountains for intrepid hikes and camping adventures. And yet, how many of us do it safely? It’s fair to say that most of those who put on their boots and grab a backpack don’t really know if they’re doing things safely, let alone why it’s important to know if they are! Luckily, we’re here to help. In this post, then, we cover all things hiking – from bags, to shoes, to water… we’ve got it all. So, stay tuned!

Let’s start with a few basics. How many of you reading this have watched 27 Hours or Backcountry? Yup, I cringe too. Hiking is an incredibly popular activity, but it can also be very, very dangerous.

Because most hikers actually head out on their own, the risk of getting lost or injured is high.

In order to mitigate this, it’s always a good idea to know exactly where you’re going: research ahead of time, get maps ready, and always give the directions to someone else for safe keeping.

It’s vital that someone knows where you’re going, how long you’ll be gone for, and how to contact you in case of an emergency. Not only will this give your loved ones peace of mind, but it will allow you to make the most of your hike without a nagging sense of worry lurking behind you.

Next up is, of course, hydration. How many times in your life have you heard that you ought to drink more water? Well, this is another one of those times. Staying hydrated is an essential part of any hiking routine, as being outdoors in the sun de-hydrates you at a much faster rate than you realize. In fact, as you sweat you not only lose fluid, but you also lose important electrolytes. What’s that, I hear you ask? Well, salt, sugar, and vitamins, in short. A loss of fluid and electrolytes will eventually mean muscle weakness, fatigue, and a higher potential for injury. So, it’s imperative that you not only gulp that H20, but that you also ensure you’ve got a snack to replenish your lost energy sources. In this way, you can enjoy your walk without the risk of dehydration, exhaustion, or injury.

In so far as hiking is all about the path, it’s also about the shoe! Yes, that’s right – the hiking boot makes the hiker. Ankle, foot, and knee injuries are extremely prevalent amongst hikers, and this is primarily because the majority of them do not wear the right shoe for the level of activity they do. Make sure that the shoe you wear offers you the correct support and comfort –they need to be aligned with your tread, terrain, and speed. If in doubt, ask a physical therapist for advice and recommendations related to your specific routine and body.

Let’s not forget about the backpack. In general, the hiker’s backpack is their pride and joy – it contains all of his/her supplies and is his/her constant companion on the trail. No drawstring backpacks, please! So, it is no wonder that the quality and type of backpack you use is absolutely essential. The main thing to be aware of is that not all hiking backpacks are made equal: be sure to check for proper back and shoulder support. In addition, make sure that the weight in the back is evenly distributed. All too often injury occurs because the weight of the backpack leans more to one side, thereby causing muscle compensation and ultimately injuries to the back and knees. Don’t let this happen to you! Once again, if you’re unsure about which backpack is right for you, simply ask a professional, hands-on physical therapist for advice and help tailored specifically to your body and gait.

Once you have your shoes, backpack, water, and map ready to go, you need to think about what you’re packing! Hiking is 50% preparation and 50% hike. Make sure you have packed all the essentials. These include a small first aid kit, flashlight, warm clothing, water, rations of food, etc. Make sure you take matches or a lighter with you – there is nothing worse than not being able to make a fire when you’re cold or wet! Be sure of the seasons: pack according to the weather, and make sure you have the appropriate clothing needed - keep in mind the temperature gets colder as you get higher in elevation. If you’re have an epi-pen, or if you take medication, make sure these are packed before you head off.
Hiking is one of the most exhilaration forms of exercise, as it not only strengthens your body and mind, but it also fuels your sense of adventure and independence.  That having been said, hiking can pose many risks, and, as this post has shown, it is important to mitigate them in so far as possible. If you’re thinking that it may be a bit daunting to tackle this list, don’t fear.

Why not contact a professional, hands-on physical therapist for advice? He/she will be able to give you tailored exercises to strengthen your back, neck, and legs in preparation for your trek, will help you become strong and supple, and will give you invaluable advice about the type of gear and shoes you ought to use. In addition, if you’re currently suffering from an injury which prevents you from getting out there, a physical therapist will be able to treat the root cause of the problem, thereby giving you a pain free life… filled with hikes! As a bonus, physical therapy will help you avoid injury by teaching you proper technique and posture.

Sounds good, huh? So, what are you waiting for?

Take advantage of the beautiful weather this fall and get your hiking boots on – the proper ones, of course. It’s time to get your blood pumping in the great outdoors – do it safely with the help of physical therapy!

Herniated Disc vs and Bulging Disc: What's the difference?

Back pain is one of the most debilitating injuries out there. We don’t say this lightly. It really is one of the injuries responsible for the most heartbreak and sadness. From shooting pains, to chronic, unrelenting, searing pain, for those of us who suffer from back pain, the reality of dealing with its symptoms can be overwhelming at times. It is easy to lose a lust for life. The good news is that we’re about to tackle two of the most common back injuries: herniated discs and bulging discs. We look at why one may be confronted with these injuries and, better still, what one can do to get back to a normal pain-free life… we know how much this means to you.

First off, let’s chat about what herniated and bulging discs really are. Clearly their names talk of an injury related to discs in the spinal structure, but often even that idea can become hazy upon closer inspection. With that in mind, what we’d like you to do is think of the spine as a series of building blocks in a vertical, upright tower – like a Lego tower perhaps. Imagine that each block is separated by a jelly donut. It’s a bit like your kid’s science fair project, right? Each block rests on a donut so as to take some pressure off of the one below it. The donuts, therefore, perform a very specific, very important task in the structure as a whole. Now, if we think of the spinal discs as the donuts in our spines, then we may begin to see why injuries within them – or on them – can cause structural damage, injury, and pain.

Let’s consider what may happen if our donuts have jelly in them. In this case, if the donut experiences too much pressure from the above, then the jelly will spill out of the center of that donut. On the other hand, if the pressure is notable yet not destructive, the jelly may bulge out, not spill over. The former metaphor is a good one for thinking about a herniated disk: vital cushioning liquid is lost from a disc/ multiple discs in our spines if too much pressure is applied. Alternately, a bulging disc fits neatly into our latter metaphor: heavy pressure causes the liquid to expand horizontally, but not to leak from the disk.

And now that we understand what both a herniated and bulging disk is, it’s time to take a closer look at each.

Herniated Discs

Ok, so we understand that in this situation a spinal disc – or many, if serious – has ruptured, thereby causing a crack in its shell. The soft jelly-like liquid, known as cartilage, leaks from it, consequently causing a myriad of issues. Because the cartilage is no longer capable of providing adequate support to the spinal vertebrae above it, the bone itself bears down on the one underneath, thereby trapping surrounding nerves and causing the sufferer great amounts of pain.

The uncomfortable symptoms of a herniated disc include:

·         Feelings of sharp pain in the back or down the leg.

·         Numbness.

·         Tingling.

·         Weakness in the arms and/or legs, buttocks, thighs, and calf muscles.

Herniated discs are amongst the most painful and debilitating back injuries out there.  And, because of their sudden onset – due to force or sudden pressure – many people are blindsided by their symptoms. We’ll get to some answers for this predicament a little later on, but for now let’s move on to bulging discs.

Bulging Discs

Unlike herniated discs, a bulging disc doesn’t produce any cracks in the disc wall. However, that certainly doesn’t mean that the discomfort is lessened. The pressure placed on a bulging disc still means that the nerves are placed under pressure, thereby pinching them in some cases. Once again, we find the following disheartening symptoms in bulging disc sufferers:

·         Pins and Needles.

·         Spasms.

·         Numbness.

·         Muscle Weakness.

·         Overactive Reflexes.

Notably, then, both herniated and bulging discs are caused by pressure. However, wear and tear on the body can make discs susceptible to these types of injuries. We often find that, while falls, accidents, and heavy lifting bring about a large number of these types of injuries, it is often the repeated actions involved in everyday activities that cause the most harm: daily heavy lifting at ones job, incorrect posture when standing, sitting, lying down, etc., twisting and/or turning sharply, and incorrect weight distribution when doing mundane activities like carrying a handbag or lifting shopping bags.

Disc issues such as herniated and bulging discs can strike at any moment. Therefore, taking care of your back and neck becomes increasingly vital as you age – strengthening back muscles and facilitating mobility is of the utmost importance. But, for those of you who have been dealt a blow and are now suffering from either of these ailments, we have good news: physical therapy can help. In the capable hands of a professional physical therapist, the root-cause of the problem will be determined. This means, if you are suffering from either a herniated disc, a bulging disc, or something altogether different, a physical therapist will find out. Unlike methods which aim to mask the pain via painkillers or surgery, physical therapy will treat the actual cause of the problem, thereby eradicating your pain permanently and safely. With tailor-made exercises provided alongside world-class treatment, physical therapy sets you up to maintain your pain-free life at home. It really is the safest, most effective way of treating your back problems, right now.

Life is too short to strain under the burden of a back injury. Nerve pain CANNOT be eradicated via painkillers, and the pills you’re taking may actually be a lot more detrimental than you think. We offer you a way of treating your pain safely and effectively, and not only that, we give you answers to all the questions we know you have.

So, if you’re unsure whether you’re suffering from a herniated disc or bulging disc, or even if you just want to make sure your back is strong, mobile, and flexible enough to potentially avoid these types of injuries, then we invite you to contact us today. To find out how we can help you, and what the next step in your journey to health is, simply click ==>> to ask about cost and availability. It’s time to live pain-free… and we cannot wait to help. We look very much forward to meeting you!

  

Staying Active After 50: Tips for a Healthier Lifestyle

Let’s face it, growing older can come as a bit of a shock – more aches and pains, a little stiffness, and a bit more bird watching, perhaps… and yet, growing older, especially into your 50’s, never needs to be underscored by pain, a lack of activity, or a generally unhealthy lifestyle. We all have the ability to age well, actively, and with confidence, no matter where we are in our lives right now. In this post, then, I talk about how you can maintain an active lifestyle well into your fifties and beyond so as to safeguard a strong, mobile second part of your life.

When we think about the types of activities appropriate for individuals in their fifties and beyond, it’s best to consider those forms of exercise that don’t place unnecessary stress on your joints. Running or jogging, for example, can negatively impact your knees and back if not done with caution and proper form. Walking, on the other hand, can be done by anyone, of any age. So, walking is a good activity to consider. In addition, you may want to include cycling, swimming, yoga, Pilates, and/or hiking to your routine – not only are these activities fun to do, but they offer you a great way of working out without ‘pumping iron’ or running a marathon. And hey… after you do them, you still have time to spend with the kids or grand-kids! Or better yet, invite them to join!

 

The important thing to remember is that, no matter what low-impact activity you decide to incorporate into your lifestyle, both consistency and degree is important. Your heart rate determines the quality of the exercise. So, while yoga is indeed about stretching, doing it for an extended period of time will drive your heart rate up and get you into good cardiovascular shape. The same rings true for Pilates. And, of course, swimming and cycling offer their own challenges and can certainly give you a great workout if you put the effort into it. See these new activities as ways to challenge yourself and to improve your heart-health.

 

In addition to cardio and general movement, it’s important that you take note of what your body is able to handle at any given time. Some of you reading this may start out with a 3-mile walk, while others will start with a 1-mile stroll. And that’s alright! Start where it’s comfortable for you and then begin challenging yourself to do more in a healthful, controlled way. It’s very important that you don’t over-exert yourself, as you’d be opening the door to injury and unnecessary down-time. Give your body a chance to strengthen before you dive off of the 10m diving board, buy a $5000 dollar bike, or climb Everest. Rome wasn’t built in a day, after all.

 

And because I’m a physical therapist, I have to tell you to stretch! Life is all about mobility and being able to do those things you love most. If you do not stretch pre-workout and post-workout, then the reality is that you may not be able to do all those things well into your old age. Now is the time to start stretching – do it regularly and with consistency before – and after – any of the activities you choose to do.

 

Hand-in-hand with stretching is the all-important rule of hydration. Your body needs lubrication to function at its best, so it’s extremely important that you hydrate appropriately. Make sure you have enough water to sustain you during your activities as well as afterwards. The rules for hydrating have always been to aim for 8 x 8 ounces of fluid a day.  That's a minimum.  The latest rule is to drink half your body weight in ounces per day.  Or if it's been hot like it is in the summer hot, you want to aim for more and perhaps hydrate with sport drinks to replenish your electrolytes lost during heavy bouts of sweating.  It’s amazing how much better you’ll feel after your workout if you hydrate properly. And, not only that, but you’ll also do a lot to avoid injury and keep you in the best possible position to do the same – and even more – tomorrow and the week after.

 

Getting older doesn’t have to seem like a slow decline into immobility and pain. In fact, as you age you have a singular opportunity to change your life for the better – to be active, healthy pain free, and joyous. You have so much to look forward to: retirement, grandchildren, a whole world of adventure. We want you to make the most of every moment you have.

 

In that vein, if you’d like to be as mobile, flexible, and active as possible, the best possible decision you can make is to see a physical therapist. And nope – physical therapy is not only for those individuals who have pain, although it remains the safest, most effective option in those cases. In fact, physical therapy can teach you how to move properly for your body, what stretches to do, and can give you tips for proper posture and body mechanics no matter the exercise you choose to do: from kayaking to fencing, we’ve got you covered. With take-home, tailor-made exercise and stretches given to you at physical therapy, you will be armed with the tools to put your best foot forward on your journey to health, happiness, a pain-free life, and a mobile lifestyle.

 

Forget worrying about getting old: it’s going to happen regardless of what you think. It’s the choice you make, right now, though, that will determine the nature of how you will age. And that, at the end of the day, is the most important decision you can make. Stop dreaming up excuses, stop taking pills, stop thinking ‘it’s an age thing’, and get out there and move: pick up the paddle, baton, or racket. Put on the lycra…fit that helmet – the world is waiting for you – do it for your family, your friends, and yourself. For any information or advice, simply get in touch to see how physical therapy can help you achieve the active, mobile life you dream, today. We’re excited for you!

 

 

 

Osteoporosis: Overcoming Fear and Living Your Best Life

At the best of times, the concept of bone density can be a little overwhelming. For the majority of people out there, bone density and its importance is a foreign concept made visible only when issues in the form of broken bones, ailments, or pain arise. The thing is, though, when it comes to osteoporosis, bone density is the main feature, not the trailer. If you’re reading this, chances are that you yourself suffer from osteoporosis or perhaps know someone who does. Maybe you’re here to find out what it is, or maybe you’re here to find some relief for its symptoms – either way, you’re in the right place. In this blog post, then, we’re talking about all things osteoporosis: what it is, what it means to live with it, what one can do to counteract its effects, and how lifestyle changes can alter its intensity. If you’re ready, let’s get to it.

Let’s start with what osteoporosis really is. ‘Osteo’ means bone, whilst ‘porosis’ refers to density, hence ‘osteoporosis’ literally refers to the density of bone, or the porousness of the bone. In actual fact, the ailment osteoporosis is a term used to describe a decline in bone density as a result of leached nutrients, thereby leading too brittle or fragile bones – the ultimate outcome of which may result in breaks and serious structural weaknesses. But, please take heart – living with osteoporosis isn’t a death sentence; it just means that some things need to change.

Before we get to all that, let’s see what it means to live with osteoporosis. As bones get more brittle, individuals tend to be more fearful of falls, fractures, and breaks, which can – in many cases – lead people to become more sedentary and secluded. Individuals may experience back pain, increasing aches, and a general sense of instability. However, this does not have to be the norm – living with osteoporosis can, in fact, usher in a lifestyle that is healthy, active, mobile, and full of confidence. Low bone density does not equate the end of an exciting, active, mobile life.

Here’s the thing – yes, there may be pain. And yes, there may be times of struggle, but at the end of the day the decisions you make are the ones that determine where your life will go. Some people take daily pain killers, whilst others adjust diets and take daily walks – it’s how you approach the situation that will make all the difference.

Let me tell you something I’d like you to remember: you have to stay active. Living with brittle bones doesn’t mean you need to be locked in a room and never do any exercise. In fact, that can make everything so much worse! The best thing you can do for osteoporosis is to move!

How do you get there, though? How do you change your life in the face of so much fear? I understand the precipice you now face: do you take a chance or not? I urge you to take it, if only to know that you never gave in to fear. You really can overcome this. How?

Well, first thing’s first: get active. Hold your horses, though – I can see you getting the jumping rope out! Living with osteoporosis means you need to exercises that won’t exacerbate pain or place undue pressure on your joints. Jumping, jogging, or any other high-impact activities need be cut out where possible, whilst walking, swimming, cycling, and yoga are excellent additions to your daily routine.

In addition to getting active – that is, lubricating your joints and getting those muscles moving – you need to add a few stretches to your routine, too. Stretching your muscles will enable them to remain elastic and strong, thereby giving them the ability to support comparatively weak bone structures.

On that note, make sure you include strengthening exercises, too, as strengthening you muscles will give you a solid support system surrounding your bones. In the case of a fall or injury, having strong muscles will also aid in a far more rapid recovery.

In other words, the more you move… the less pain you’ll have, the more joyful you’ll be, and the less chance there will be of a debilitating injury down the line.

But, of course, bone density has a lot to do with nutrition too, right? If you’re eating a Big Mac every day followed by some sugary drinks later on, your body won’t really thank you for it, will it? Remember, suffering from osteoporosis really calls for a lifestyle change: everything you put into your body will translate into what you put out. So, if you’re fueling your body with nutrient rich foods – such as green vegetables, healthy fats, and good protein, you’ll find that your movement, energy levels, and overall wellbeing will increase exponentially. And here’s a little secret… milk isn’t really all that good for bone density. Gasp! It’s true. Though it contains calcium, you’re better of increasing your intake of cruciferous green vegetables and drinking enough water – lubricate your joints and give them the best possible chance of performing at their highest potential. You may also want to try supplements – make sure, however, that these compliment a well-balanced diet, as their intake can never correct a diet poor in nutrients and vitamins.

The bottom line? Stay away from things that leach nutrients – stop smoking, cool it on the alcohol, and give yourself a break from stressful environments. Try meditating, eat well, and visit health retreats for extra relaxation.

Osteoporosis can feel like a mine field – I understand that. It may feel as though you don’t know what to do, where to turn, or what to try first. Well, I’d like to help. One of the best things you can do, right now, is visit a physical therapist. Whether you’re currently in pain or not, whether you’ve never been to see a physical therapist or have been a few times in your life, or whether you know absolutely nothing or absolutely everything about bone density, I encourage you to visit a physical therapist. Physical therapy will give you the tools you need to navigate this new territory, make good lifestyle choices, and to stay active in a healthful way. In addition, physical therapy will help you deal with any pain or obstacles you face. It really is in your best interest to find a helpful, qualified, hands-on physical therapist to help you on your journey.

As you reach the end of this post, I hope you’ve found some of the answers you need – whether for yourself or a loved one. Osteoporosis may seem scary, but I promise it doesn’t have to be. Please do reach out for more information and advice – together, we can overcome this. To your health!

Tips for Staying Active In The Heat

Summer is here, which means that it's hot. In some parts of the U.S., midsummer of 2021 is hotter than ever before. The risk for heat-related illness spikes during the summer, so it's important to be extra cautious when exercising on those hot days to protect your health.

Heat exhaustion and other heat-related illness during hot weather are a real possibility. Whether you are just walking the dog or engaging in strenuous exercise, there is a greater risk to your health, so be sure to take precautions.

To urge you to stay safe and preserve your health during this hot weather, I've put together this helpful guide on how to stay active, stay cool, and stay safe when under the sun.

General Tips for Active Exercise in the Heat
Pick the Right Time
If possible, try not to do active exercise between 1 p.m. and 5 p.m., as these are usually the hottest times of the day. Plan your exercise schedule and put your workouts either in the early morning or later in the evening to guard your health.

Drink Plenty of Fluids
Many people underestimate how much they sweat when doing exercises, so be sure to drink plenty of fluids. Drink plenty of water during and after your workouts. Afterwards, you can cool down and recharge with a sports drink. Sports drinks have electrolytes like potassium and sodium that you lose when you sweat.

Dress Smartly
You'll need to regulate your body temperature in the heat, so wear light, comfy, non-restrictive clothing that provides airflow. Pick clothing made from soft, breathable fabrics like cotton or polyester and avoid materials like nylon or wool.

Don’t Overexert Yourself
You know your body, so watch for signs of heatstroke, especially if you are not used to exercising in hot weather. Don't be afraid to take it easy while in the heat and limit your routine a bit.

Take Frequent Breaks
It's a wise idea to take frequent breaks when working out under the sun, even if you feel like you may not need it. Heat exhaustion might not be immediately apparent, so rest often and check your temperature periodically.

Watch Out for the Sun
You not only have to worry about the heat but also the sun's harmful rays. It's advisable to wear sunscreen even if you are only outside for a short time. You should also work out indoors in the living room to avoid exercising in the sun. 

Fuel Up Before and After
You'll burn more calories working out under the sun, so eat a nutritious snack about 30-40 minutes before active exercise. Foods high in protein and natural sugars such as nuts, fruits, vegetables, and legumes are great pre-workout foods. After exercise, eat something high in protein and carbohydrates to refuel.

Exercise With a Friend
A workout pal is always a good idea, and that goes double when it is hot outside. Not only is having someone to help you stay motivated beneficial, but you and your workout buddy can look out for symptoms of heat stroke and keep each other safe in case of an emergency.

What Are the Signs of Heat Exhaustion?
Common symptoms of heat exhaustion include
·         Nausea
·         Muscle cramps
·         Dizziness
·         Headaches
·         Excessive sweating
·         Racing heart
·         Weak pulse
·         Confusion or disorientation

If you experience any of these symptoms during exercise, stop working out, drink fluids, and sit in an air-conditioned room to regulate your body's temperature.

When Do I Need to See a Doctor for Heat-Related Illness?
If you leave it untreated, heat exhaustion can progress to heat stroke. If you stop sweating and you continue to be excessively hot as well as incoherent, you need to COOL your body IMMEDIATELY.  During a heat stroke, your body temperature can reach over 104 degrees F (40 C), which is considered a MEDICAL EMERGENCY.

If you still have high body temperature or if heat exhaustion symptoms do not get better after an hour or so, call 911 and get immediate attention. You may need IV fluids if you can't get enough fluids from drinking.

If you have had a heat stroke in the past, be sure to get clearance from your doctor before engaging in any new activity. Recovering from a heat stroke can take weeks, and it will be a while before you can return to full workout capacity. Once you get cleared, you can gradually build up your stamina and heat resistance.  

Stay Smart and Beat the Heat in Hot Weather
The hot weather doesn't mean you have to lay off exercise. It just means that you need to be more careful about your health. As long as you drink fluids, keep your body temperature cool, and take frequent breaks, you can reduce the risk for heat-related illness.

Are you being held back from exercising in the heat because of aches and pains? I can help you get back to the activities you love. Please feel free to reach out to discuss your concerns, or check out our blog for more tips on healthy living.