by jsurdej | May 2, 2017 | Physical Therapy News
Shed your hibernation habits and head outdoors this season. Follow these essential training tips to get you prepared for mastering new and favorite trails:
1. Build a solid aerobic base. Cycling, swimming, running and group fitness classes will help develop your aerobic stamina, allowing you to keep your momentum on the trail. Begin with two to three days of aerobic training per week and consider adding more days as you improve.
2. Don’t skip leg day. It may seem obvious, but building strength and flexibility in your legs is essential to your success. Since hiking is all about different elevations, try downhill and uphill lunges on a gradual slope. This will get your quadriceps ready for any incline or downward slope you may encounter.
3. Carry a weighted backpack when you work out. This will simulate what it will actually feel like on your hike with your lunch and a water bottle on your back. By doing this, you will find out where you could use strengthening improvement and can target those areas more frequently during training.
4. Drink lots of water. Gulping down plenty of liquids in the days leading up to your hike will ensure that your body is hydrated enough for anything you encounter.
5. Choose the right shoes. Ensure you are wearing proper footwear when you hike so you can focus on the trail ahead instead of your aching feet. Consider the outer material, types of insoles and the outer sole of the shoe to make sure it’s the perfect fit for your activity. The WindRiver Adriane Low-Cut Approach Hiking Shoes from Mark’s is one brand that will work for all of your outdoor pursuits. Some shoes are waterproof and can be better suited for rocky, uneven terrain, while others are ideal for softer, looser ground.
— News Canada
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Apr 25, 2017 | Physical Therapy News
Although March was officially National Nutrition Month, anytime is a good time to eat more nutritiously, points out the Society for Public Health Education (SOPHE). It offers 12 tips to help.
Go fresh. Choose fresh seafood, lean poultry, and beans as your protein source. If using ground meats, choose 93 percent lean ground turkey or ground sirloin beef for tacos, enchiladas or tostadas.
Make fresh salsa or black bean dip. Store-bought salsa is often loaded with sodium. If you plan to have more than a tablespoon or two, fresh salsa is a much better option. Guacamole contains healthy fats, but it is high in fat and calories.
Measure out portions. It is easy to overeat on snacks like tortilla chips. Measure out just one serving (usually about 10) so you can save room for the main course.
Favor whole grains. Brown rice is a whole grain and has more nutrients than white rice. Use corn and whole wheat tortillas instead of those made with flour. Buy or bake whole grain breads and baked goods.
Use the plate method. Fill half of your plate with non-starchy vegetables. Fill one-quarter of your plate with a lean protein. Then fill one-quarter of your plate with a starchy food, such as beans or brown rice.
Use healthy cooking methods. Grill your chicken, fish or vegetables. You can also try baking, steaming or broiling. Small amounts of vegetable oil, olive oil or cooking spray are better options.
Beans make a great protein source. Use dried beans when you can. They are lower in sodium than canned varieties. Always drain and rinse canned beans to remove excess sodium. If you are buying canned refried beans, buy fat-free varieties. Or make your own by blending whole black or pinto beans in a food processor with spices.
Go easy on the cheese. Cheese is high in saturated fat and in sodium. Queso fresco is a great choice if used in moderation. You can also try reduced-fat cheeses.
Substitute healthier options for sour cream. Non-fat Greek or plain yogurt and non-fat plain yogurt have a similar taste and texture to sour cream for much less calories and fat.
Cut your portion size when eating out. If you eat out, split the meal with someone else, eat half the meal and bring home leftovers, or order a kid-sized meal.
Snack on fruits and vegetables. Keep a bowl of fruit out on a table or counter to encourage healthy snacking. Precut veggies and make “grab and go” packets.
Pack your lunch. Skip eating out and bring your lunch.
— NAPS
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Apr 19, 2017 | Physical Therapy News
We need to remember plenty of numbers — phone, debit card PIN, ZIP code, Social Security and many others. But do you know your most important health numbers? Knowing these — and doing something about them — can improve your health and reduce your medical costs. Some essential numbers to know and keep an eye on are blood pressure, cholesterol, body mass index and blood glucose.
Taking a health assessment can help you learn how to use these numbers to positively impact your overall health. Most health insurers, like Health Alliance Plan (HAP), offer this resource to help you examine your overall health, identify high-risk areas and receive recommendations to support healthy habits.
Here are some key numbers to monitor and tips to stay in the right range.
1. Less than 120/80 mmHg — blood pressure. The top number (systolic) measures how hard the heart is pumping; the lower number (diastolic) measures its pressure at rest. Hypertension, or high blood pressure, occurs when the force of blood against the walls of your arteries and veins is elevated. High blood pressure cannot be cured, but it can be controlled.
Blood pressure indicators are: less than 120/80, normal; 120?139/80?89, prehypertension; 140?159/90?99, stage 1 high blood pressure; and 160 and above/100 and above, stage 2 high blood pressure.
Tips: Eat right, exercise to maintain a healthy weight, quit smoking and lower salt intake. Cook meals with fresh ingredients and cut back on processed foods and fast food.
2. Less than 200 mg/dL — cholesterol. High cholesterol is one of the biggest risk factors for heart disease. Too much cholesterol can collect and harden on the walls of your arteries, blocking blood flow.
Good levels are less than 200 mg/dL for total cholesterol, less than 100 mg/dL for LDL (“bad” cholesterol) and >50 mg/dL for HDL (“good” cholesterol). It’s ideal to have a low LDL level and high HDL level.
Tips: Eat foods low in fat (especially saturated fat) and low in cholesterol to lower LDL (bad) levels. Exercising regularly and quitting smoking increase HDL (good) levels.
3. 18.5?24.9 kg/m2 — body mass index (BMI). BMI is based on weight and height and is an estimate of body fat. It can indicate your risk for heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. BMI values vary by sex, race and age. A healthcare provider can perform further assessments.
BMI levels are categorized as: below 18.5, underweight; 18.5?24.9, normal; 25?29.9, overweight; and 30 and above, obese. Go to cdc.gov for a BMI calculator.
Tips: Make healthy food choices and be more active. Join a supervised weight-loss program and participate in nutritional counseling with a registered dietitian.
4. Less than or equal to 100 mg/ dL — blood glucose. This is how much sugar (glucose) is in your blood. A glucose test can check for diabetes, see how diabetes treatment is working and check for blood sugar levels.
Normal values for adults without prediabetes or diabetes: fasting test, less than or equal to 100; two hours after eating (postprandial), less than 140 if age 50 or younger, less than 150 if age 50 to 60, and less than 160 if age 60 and older; and random (casual) testing, generally 80 to 120 before meals or when waking up and 100 to 140 at bedtime.
Tips: Avoid foods with sugar or carbohydrates. Drink water or calorie-free liquids. Avoid coffee, alcohol, soda pop and anything with a lot of sugar in it.
A health assessment is a key part of a healthier you. Knowing your numbers and using them to initiate positive changes can make a real difference in your health — and your life.
Visit hap.org/health for other health and wellness tips.
— NAPS
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Apr 12, 2017 | Physical Therapy News
Physical therapists, who are experts in restoring and improving motion, recommend that elderly adults who use canes and walkers as walking aids be properly assessed and fitted by a physical therapist to avoid fall-related injuries.
With emergency rooms experiencing 47,000 fall-related visits annually from senior citizens due to improper use and fit of walking aids, assessment by a physical therapist can help reduce the number of these dangerous incidents by ensuring appropriateness and proper fit of the walking device.
Tips for Using Walkers and Canes
• The walker or cane should be about the height of your wrists when your arms are at your sides.
• When using a walker, your arms should be slightly bent when holding on, but you shouldn’t have to bend forward at the waist to reach it.
• Periodically check the rubber tips at the bottom of the cane or walker. Be sure to replace them if they are uneven or worn through.
Physical therapists also advise against borrowing walking aids from friends and family. This often leads to improper fit and misuse, and can result in further injury. Your physical therapist can also evaluate your walking aid and determine if it is in proper working condition.
— American Physical Therapy Association, Journal of the American Geriatrics Society
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Apr 3, 2017 | Physical Therapy News
Are you experiencing problems with dizziness?
Every spring and fall we see large fluctuations in the weather. This change is often responsible for many people experiencing problems with dizziness.
One common diagnosis we often see at this time of the year is called Benign Paroxysmal Positional Vertigo (BPPV). People will commonly experience a random onset of the room spinning upon waking from a deep sleep. This is caused by small “crystals” loosening up in your inner ear and traveling into your semi-circular canals.
Symptoms generally include a light-headed feeling or the room spinning which can be provoked by certain movements, much notably tipping your head back, lying down in bed or rolling over in one direction. Nausea or vomiting very often accompanies the dizziness in the early stages.
Certain physical therapists have the vestibular training to fix this condition. The most common treatment is the Epley maneuver. This is a series of head movements performed by the physical therapist to guide the loose crystals back to their home position. After diagnosing the condition, the treatment takes approximately five minutes to perform. Most patients see improvement in just one or two treatments.
If you feel you may have dizziness problems or have any questions regarding BPPV, please call Jeffrey Kirchmyer, PT, at ProActive Sports Rehab’s West Seneca location at 674-9600.
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
by jsurdej | Mar 27, 2017 | Physical Therapy News
Proper recovery following a workout is as essential as the workout itself. Whether you are beginning to work out for the first time or are altering your regimen, proper recovery is crucial to sustaining a long-term workout plan.
Why It’s Important
During exercise, the body undergoes a controlled amount of stress. Tissues in our bodies need this stress in order to improve their function and your performance. In fact, when you exercise, your muscles actually undergo “micro-trauma” due to the imposed demand of your activity. Recovery is your chance to build yourself back up stronger than before; it is the link between short-term, immediate benefit and long-term, lasting outcome.
The following tips can help you attain maximum benefit from your workout and reduce the risk of developing an injury.
Stretching
Stretching is an important part of recovery, but it rarely receives the time or attention it deserves. The purpose of stretching is to maintain the flexibility of tissues that are tight or stiff from an activity or prolonged position.
There are a variety of methods of stretching (using the hamstring muscle as an example):
• Static/Isolated Stretching: Static, or isolated stretching is holding a stretch position for a long period. (Example: A static hamstring stretch would be when you sit on the ground with one leg pointing outward and you simply reach for your toes and hold for at least 30 seconds.)
• Dynamic stretching: Dynamic stretching is using movement to combine muscle groups. (Example: A dynamic stretch for the hamstring would be walking toe touches, as you bend down and grab your toe with every step for 2 to 3 seconds.)
• Foam Rolling: Foam rolling is a type of self-mobilization and massage. (Example: To foam-roll the hamstring muscle, you will simply put a foam roller under your legs and let your weight rest on top so the foam roller will push out any knots in your hamstring.)
A very general rule for stretching is dynamic stretching before exercise, static stretching after exercise, and foam rolling throughout. Utilizing various stretching strategies will allow you to maintain and improve your mobility.
Refueling (Hydration and Nutrition)
Proper fueling before exercise is important to optimize performance, but nutrition for recovery from exercise is often overlooked. Our bodies rely upon a well-balanced array of nutrients, vitamins, and minerals to aid in rebuilding the parts of our body that have been stressed during exercise. Refueling after a workout with a well-rounded set of carbohydrates, proteins, and healthy fats will help your body reap the most benefit from your hard effort
Water is also absolutely essential to overall health. In particular, following exercise, proper hydration is key to replace the fluids that you have lost during your activity. Water also helps regulate your temperature, maintain healthy joints, and eliminate wastes that build up in your system during activity. Pay special attention to your total water intake if you are exercising in extreme hot or cold climates or if you feel as though you may be getting sick. Make a habit of keeping a water bottle in your purse, gym bag, car, or workplace for easy, reliable access.
RICE
RICE stands for Rest, Ice, Compression, Elevation. If you find yourself having pain or swelling following exercise, particularly in a joint like your knee, ankle, or shoulder, you may consider using this four-part strategy to decrease inflammation and pain. If you continue to have symptoms several days following a workout, it may be important to seek the advice of a healthcare provider to further examine your complaints.
Listen to Your Body
The only person who knows how your body feels after a workout is you. Allow yourself to listen to your body, and appropriately. This includes recognizing the signs of fatigue, pain or soreness and increasing recovery time between exercise bouts. This may also mean pushing yourself to work harder when you feel well. Don’t succumb to peer pressure at the gym. Trust yourself and what your body is telling you. When you are starting a new exercise program, don’t be afraid to ask your physical therapist for helpful hints on how your body may give you feedback after exercise, and how you should respond to that information.
Cross Training
Even if you love to run, your body may not like you running seven days a week. No matter what your exercise of choice may be (walking, running, swimming, cycling, weightlifting, yoga, recreational sports, etc.), you may benefit from finding another form of exercise.
Cross training doesn’t require a special shoe. It’s simply about challenging your body with different tasks so that certain tissues are not over-stressed, which often leads to overuse injuries. For example, a swimmer will benefit from strength training in addition to the hours spent in the pool in order to build different muscle groups and allow momentary rest for those that are used repetitively in the pool. Remember to do the exercises your body needs, not just the exercises you want to do. A physical therapist can help you determine where you have deficiencies or might be at risk for overuse injuries based on your workout regimen.
Planning Ahead
When life is busy, it’s hard to schedule enough time in your day to workout at all, let alone take care of yourself afterward. Try to plan your day or week so you have adequate time following each workout to implement the strategies above. This way you won’t feel as rushed and cut out important recovery activities.
Sleeping
Often taken for granted, sleep is your body’s prime opportunity to recover.
When the body is at rest, the repair of our muscular, cardiovascular, skeletal, and immune systems can go to work. The CDC recommends that, in general, teens have 9 to 10 hours and adults 7 to 8 hours of sleep each day. These guidelines are especially important if you are demanding more of your body through regular exercise or stressful daily activities.
To get the most out of your shut-eye, strive for consistent bedtimes, avoid stimulating activities in bed (like TV and electronic devices), and a comfortable environment. You may find that you sleep better on days that you exercise, and will definitely notice a more effective, pleasant exercise experience if you are giving your body the rest it needs and deserves.
Fortunately, not only is your physical therapist trained to design an individualized exercise program for you, but he or she will also provide guidelines and strategies to ensure that you recover in the most effective way.
— American Physical Therapy Association
ProActive Sports Rehab, with offices in Hamburg and West Seneca, offers one-on-one physical therapy and rehabilitation services. For more information, please call 674-9600 (West Seneca office) or 648-8700 (Hamburg office). You can also follow ProActive Sports Rehab on Facebook at www.facebook.com/ProActiveSportsRehab for frequent updates.
Recent Comments