This commercial about physical therapy aired on CNN. Funny! Wonder how he plans on finishing the top half - will probably have his wife do it!
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Repetitive Strain Injury and Overuse - Check out this video.
Can you relate to anything or anyone you see, or to anything the therapist mentions in this video? And what do you notice the PT is doing?
1. He's assessing the patient (i.e. Spending TIME with them - imagine that?)
2. He's putting his hands on the patient (a thorough assessment at that).
3. He's doing something different with each patient (because all of our situations and needs are unique).
Helpful video - if you have 3 minutes, check it out. Have a great one!
1. He's assessing the patient (i.e. Spending TIME with them - imagine that?)
2. He's putting his hands on the patient (a thorough assessment at that).
3. He's doing something different with each patient (because all of our situations and needs are unique).
Helpful video - if you have 3 minutes, check it out. Have a great one!
Monday, June 27, 2011
SIT UP STRAIGHT TO HELP BACK PAIN: Some Good Tips Here
Cheryl Senter for The New York Times
Mary Ann Wilmarth, chief of physical therapy at Harvard University Health Services, has 13-year-old Cassidy do yoga exercises to improve her posture.
EVERYONE wants to avoid back trouble, but surprisingly few of us manage to escape it. Up to 80 percent of Americans experience back pain at some point in their lives, and each year 15 percent of all adults are treated for such problems as herniated discs, spinal stenosis or lumbar pain.
But back pain is notoriously difficult, and expensive, to remedy.
“The treatments are varied, and we don’t have great science showing what works best for particular patients,” said Brook I. Martin, an instructor of orthopedic surgery at Dartmouth Medical School. “There are questions about the safety and efficacy of a surprising number of therapies, including some types of surgery.”
Those with back pain inevitably end up with higher overall medical costs than those without, studies suggest. Dr. Martin has found that patients with back pain spend about $7,000 annually on health care, while people without back pain spend just $4,000 a year. (Insurers will pay the majority of these costs, but patients often bear some of these expenses in the form of insurance co-payments and deductibles.) These estimates don’t include costs for lost work days or diminished productivity.
Some back problems, of course, can’t be avoided. Over time, spinal vertebrae naturally degenerate and spinal facets become inflamed, causing stress and discomfort.
“The majority of back pain is the result of muscle and ligament strain or weakness, and can often be prevented by developing core strength and proper posture,” said Dr. Daniel Mazanec, associate director of the Center for Spine Health at the Cleveland Clinic.
Maintaining good posture not only helps you look better (there’s a reason inept people are called slouches), it improves muscle tone, makes breathing easier and is one of the best ways to stave off back and neck pain, not to mention the dreaded dowager’s hump of old age.
“Posture is the key,” said Mary Ann Wilmarth, chief of physical therapy at Harvard University Health Services. “If your spine is not balanced, you will inevitably have problems in your back, your neck, your shoulders and even your joints.”
Sitting a little straighter now? Good. Here’s some advice that will help you make it a daily habit and stave off expensive back problems to boot.
THE D.I.Y. APPROACH First, try correcting your slouching habits on your own. Stand up and lift your chin slightly; align your ears over your shoulders and your shoulders over your hips. Place your hands on your hips and pitch forward about two inches.
There should be a slight inward curve in your lower back, an outward curve in your upper back, and another inward curve at your neck. Maintain this posture and sit down.
When you are sitting or driving for long periods of time, place a cushion or rolled-up towel between the curve of your lower spine and the back of your seat. Supporting your lower back will maintain the natural curve of your spine; when the back is supported, the shoulders more naturally fall into place, said Dr. Wilmarth.
Maintaining good posture requires abdominal and back strength. “It’s not enough to just sit up straight if your core muscles are weak,” said Dr. Praveen Mummaneni, a spine surgeon at the University of California, San Francisco. Consider taking a Pilates class, which focuses on developing one’s core — the muscles and connective tissues that hold the spine in place — or hire a physical therapist to create a personalized exercise plan.
A CUBICLE CURE If you sit at a desk all day, ask your human resources department if they have an ergonomics expert on staff (some large companies do) who can assess your work area. An ergonomist can make sure your chair, desk and keyboard are at the optimal height and can adjust your sitting posture.
If no expert is on hand, make adjustments yourself. The center of your computer screen should be at eye level, and the desk height should allow your forearms to rest comfortably at a 90-degree angle. Work with your feet flat on the floor and your back against the chair.
Whether you work in an office or at home, get up and stretch every 30 to 60 minutes. Sitting for long periods puts pressure on discs and fatigues muscles. And most workers spend the majority of their days sitting down. A recent study published in The European Heart Journal found that Americans are sedentary for an average of 8.5 hours a day.
“Stretching helps break bad patterns and allows your muscles to return to neutral,” said Dr. Wilmarth.
Stand up and place your hands on your lower back, as if you were sliding them into your back pockets. Gently push your hips forward and slightly arch your back. Sit back down and circle your shoulders backward, with your chin tucked, about 10 times.
Not likely to remember? Set your phone or computer alarm to remind you to stand up and stretch each hour. An iPhone app called Alarmed has a feature that allows you to create regular reminders throughout the day.
AN EXERCISE PLAN Habits are hard to break. A physical therapist can show you how to align your spine and provide you with exercises to both strengthen your core and loosen up stiff neck, back, arm and leg muscles (tight hamstrings can contribute to back pain).
The American Physical Therapy Association’s Web site (www.moveforwardpt.com) offers a simple tool that lets you search for physical therapists by ZIP code and specialty.
Most insurers cover physical therapy, although some may insist that you get a referral from a physician before they will authorize a visit.
If you decide to go out of network or to bypass your insurer, you’ll pay $150 to $250 for an initial assessment. Follow-up visits will be $50 or so less. Most experts say you can address basic posture issues in just one to three sessions.
A CLASS IN POISE If you want a more systematic, long-term approach to posture change, consider the Alexander technique, a method that teaches you how recognize and release habitual tension that interferes with good posture.
Not all doctors in the United States are familiar with the technique, but recent research suggests that it can help with lower back pain as well as posture. A study published in The British Medical Journal found that lessons in the technique helped patients with chronic back pain. A 2011 study published in Human Movement Science concluded that the Alexander technique increased the responsiveness of muscles and reduced stiffness in patients with lower back pain.
Try one session to see if it’s for you. If so, consider committing to 10 lessons. Individual lessons cost $60 to $125, depending on the teacher’s experience. Insurers will not reimburse you; group lessons may be more affordable. To find a teacher, go to the Web site of the American Society for the Alexander Technique.
Still slouching? A study published in The European Journal of Social Psychology found that subjects who were told to sit up straight with good posture gave themselves higher ratings and had more self-confidence on a given task than those who were told to slouch.
Moral: Sitting pretty yields immediate, not just long-term, benefits
“The treatments are varied, and we don’t have great science showing what works best for particular patients,” said Brook I. Martin, an instructor of orthopedic surgery at Dartmouth Medical School. “There are questions about the safety and efficacy of a surprising number of therapies, including some types of surgery.”
Those with back pain inevitably end up with higher overall medical costs than those without, studies suggest. Dr. Martin has found that patients with back pain spend about $7,000 annually on health care, while people without back pain spend just $4,000 a year. (Insurers will pay the majority of these costs, but patients often bear some of these expenses in the form of insurance co-payments and deductibles.) These estimates don’t include costs for lost work days or diminished productivity.
Some back problems, of course, can’t be avoided. Over time, spinal vertebrae naturally degenerate and spinal facets become inflamed, causing stress and discomfort.
“The majority of back pain is the result of muscle and ligament strain or weakness, and can often be prevented by developing core strength and proper posture,” said Dr. Daniel Mazanec, associate director of the Center for Spine Health at the Cleveland Clinic.
Maintaining good posture not only helps you look better (there’s a reason inept people are called slouches), it improves muscle tone, makes breathing easier and is one of the best ways to stave off back and neck pain, not to mention the dreaded dowager’s hump of old age.
“Posture is the key,” said Mary Ann Wilmarth, chief of physical therapy at Harvard University Health Services. “If your spine is not balanced, you will inevitably have problems in your back, your neck, your shoulders and even your joints.”
Sitting a little straighter now? Good. Here’s some advice that will help you make it a daily habit and stave off expensive back problems to boot.
THE D.I.Y. APPROACH First, try correcting your slouching habits on your own. Stand up and lift your chin slightly; align your ears over your shoulders and your shoulders over your hips. Place your hands on your hips and pitch forward about two inches.
There should be a slight inward curve in your lower back, an outward curve in your upper back, and another inward curve at your neck. Maintain this posture and sit down.
When you are sitting or driving for long periods of time, place a cushion or rolled-up towel between the curve of your lower spine and the back of your seat. Supporting your lower back will maintain the natural curve of your spine; when the back is supported, the shoulders more naturally fall into place, said Dr. Wilmarth.
Maintaining good posture requires abdominal and back strength. “It’s not enough to just sit up straight if your core muscles are weak,” said Dr. Praveen Mummaneni, a spine surgeon at the University of California, San Francisco. Consider taking a Pilates class, which focuses on developing one’s core — the muscles and connective tissues that hold the spine in place — or hire a physical therapist to create a personalized exercise plan.
A CUBICLE CURE If you sit at a desk all day, ask your human resources department if they have an ergonomics expert on staff (some large companies do) who can assess your work area. An ergonomist can make sure your chair, desk and keyboard are at the optimal height and can adjust your sitting posture.
If no expert is on hand, make adjustments yourself. The center of your computer screen should be at eye level, and the desk height should allow your forearms to rest comfortably at a 90-degree angle. Work with your feet flat on the floor and your back against the chair.
Whether you work in an office or at home, get up and stretch every 30 to 60 minutes. Sitting for long periods puts pressure on discs and fatigues muscles. And most workers spend the majority of their days sitting down. A recent study published in The European Heart Journal found that Americans are sedentary for an average of 8.5 hours a day.
“Stretching helps break bad patterns and allows your muscles to return to neutral,” said Dr. Wilmarth.
Stand up and place your hands on your lower back, as if you were sliding them into your back pockets. Gently push your hips forward and slightly arch your back. Sit back down and circle your shoulders backward, with your chin tucked, about 10 times.
Not likely to remember? Set your phone or computer alarm to remind you to stand up and stretch each hour. An iPhone app called Alarmed has a feature that allows you to create regular reminders throughout the day.
AN EXERCISE PLAN Habits are hard to break. A physical therapist can show you how to align your spine and provide you with exercises to both strengthen your core and loosen up stiff neck, back, arm and leg muscles (tight hamstrings can contribute to back pain).
The American Physical Therapy Association’s Web site (www.moveforwardpt.com) offers a simple tool that lets you search for physical therapists by ZIP code and specialty.
Most insurers cover physical therapy, although some may insist that you get a referral from a physician before they will authorize a visit.
If you decide to go out of network or to bypass your insurer, you’ll pay $150 to $250 for an initial assessment. Follow-up visits will be $50 or so less. Most experts say you can address basic posture issues in just one to three sessions.
A CLASS IN POISE If you want a more systematic, long-term approach to posture change, consider the Alexander technique, a method that teaches you how recognize and release habitual tension that interferes with good posture.
Not all doctors in the United States are familiar with the technique, but recent research suggests that it can help with lower back pain as well as posture. A study published in The British Medical Journal found that lessons in the technique helped patients with chronic back pain. A 2011 study published in Human Movement Science concluded that the Alexander technique increased the responsiveness of muscles and reduced stiffness in patients with lower back pain.
Try one session to see if it’s for you. If so, consider committing to 10 lessons. Individual lessons cost $60 to $125, depending on the teacher’s experience. Insurers will not reimburse you; group lessons may be more affordable. To find a teacher, go to the Web site of the American Society for the Alexander Technique.
Still slouching? A study published in The European Journal of Social Psychology found that subjects who were told to sit up straight with good posture gave themselves higher ratings and had more self-confidence on a given task than those who were told to slouch.
Moral: Sitting pretty yields immediate, not just long-term, benefits
Friday, June 24, 2011
'Direct Access' Can Save Patients Time, Money For Physical Therapy - Health News Story - WTAE Pittsburgh
This news story, aired in the Pittsburgh area in 2009, gives a nice explaination of what Direct Access is, and how it can help you.
'Direct Access' Can Save Patients Time, Money For Physical Therapy - Health News Story - WTAE Pittsburgh
'Direct Access' Can Save Patients Time, Money For Physical Therapy - Health News Story - WTAE Pittsburgh
Thursday, June 23, 2011
Study Links Excessive Weight, Lack of Exercise, To Pain
NEW YORK (Reuters Health) - It may not be surprising, but people who exercise at least one hour per week have a lower risk of troublesome back, neck, and shoulder pain, a new study shows.
The new evidence supports the possibility that obesity and physical inactivity play a role in a person's risk of developing chronic pain in those areas, said study co-author Dr. Paul Mork, of Norwegian University of Science and Technology in an email to Reuters Health.
Mork and colleagues followed more than 30,000 adults who participated in a large Norwegian health study. They recorded participants' body mass index (BMI) - a measure of weight related to height - at the start of the study, as well as how often they exercised, and then tracked them over the next 11 years.
The authors divided the participants into four categories based on how often they exercised, and four categories based on their BMI. They also looked at how many people in each category developed chronic neck, shoulder, and lower back pain.
Overall, 1 of every 10 people in the study developed lower back pain, and nearly 2 of every 10 developed shoulder or neck pain.
After taking into account participants' age, BMI, whether or not they smoked, and whether they did manual labor at work, the research team found that men who were exercising 2 hours or more per week at the start of the study were 25 percent less likely to have lower back pain 11 years later, and 20 percent less like to have neck or shoulder pain, compared men who didn't exercise at all. And women who exercised at least 2 hours per week were 8 percent less likely to develop lower back pain than women who were inactive, and 9 percent less likely to develop neck and shoulder pain.
Weight, not surprisingly, also affected the risk of chronic pain later on. Obese men were almost 21 percent more likely to develop chronic lower back pain than men of normal weight, and 22 percent more likely to develop neck or shoulder pain. Obese women were also 21 percent more likely to develop lower back pain than women of normal weight, and 19 percent more likely to develop neck and shoulder pain.
Based on the results, Mork believes that even moderate physical exercise - just one hour or more per week - "can, to some extent, compensate for the adverse effect of being overweight and obese on future risk of chronic pain."
"Chronic neck and back pain are important to public health due to their substantial influence on quality of life, disability, and health care resources," Dr. Adam Goode from Duke University in Durham, North Carolina told Reuters Health by email. Goode, a physical therapist, was not involved in the study by Mork's group.
Back in the mid-1990s, a study from the Netherlands estimated that low back pain cost that country nearly 2 percent of its gross national product. In their new paper Mork and colleagues write that "just a small reduction in the incidence of chronic lower back pain would have a profound economic impact."
Because of the way it was designed, the Norwegian study can't prove that lack of exercise and being overweight actually caused people's chronic pain, or that regular exercise and a more healthy weight prevented it. It could be that the people who did or didn't have chronic pain are different in ways the study did not measure.
However, given the known benefits of exercise and maintaining a healthy weight, Mork believes that "community based measures aimed at reducing the incidence of chronic pain...should aim at promoting regular physical exercise and the maintenance of normal body weight."
Wednesday, June 22, 2011
Staying Fit As We Age (Great Video)
Click below to see a great video (3:24) about how we can stay fit as we get older (and yes, Paul chose this because they talk about the squat (or sit to stand exercise - everyone's favorite!).
Monday, June 20, 2011
For Our Mom Patients: Posture and Lifting Tips For Mom
Posture Tips for Moms
Lifting and carrying a child, picking up toys off of the floor, and pushing a stroller are normal daily tasks for mothers. The American Physical Therapy Association (APTA) offers tips to help moms and other caregivers accomplish these daily feats without aches and pains. Physical therapists are experts in movement and function, especially when movement involves a change in "normal" patterns of movement.Lifting Your Child From the Floor
When picking your child up off the floor, you should use a half-kneel lift. First, stand close to your child on the floor. While keeping your back straight, place one foot slightly forward of the other foot, and bend your hips and knees to lower yourself onto one knee. Once down on the floor, grasp your child with both arms and hold him or her close to your body. Tighten your stomach muscles, push with your legs, and slowly return to the standing position. To place your child onto the floor, the same half-kneel technique should be performed.Carrying/Holding Your Child
When holding or carrying your child, you should always hold him or her close to your body and balanced in the center of your body. Avoid holding your child in one arm and balanced on your hip. When using a child carrier, be sure to keep your back straight and your shoulders back to avoid straining your back and neck.Picking up Toys From the Floor
As a mother, you will find yourself cleaning up after your child often. When picking toys up from the floor, keep your head and back straight, and while bending at your waist, extend one leg off the floor straight behind you.Lifting Your Child Out of the Crib
If your child's crib has a rail that lowers, you will want it in the lowest position when lifting your child out of the crib. As you lift, keep your feet shoulder-width apart, knees slightly bent. Arch your low back and, while keeping your head up, bend at your hips. With both arms, grasp your child and hold him or her close to your chest. Straighten your hips so you are in an upright position, and then extend your knees to return to a full stand. To return your child to the crib, use the same technique and always remember to keep your child close to your chest.Pushing a Stroller
When pushing your child in a stroller, you will want to stay as close to the stroller as possible, allowing your back to remain straight and your shoulders back. The force to push the stroller should come from your entire body, not just your arms. Avoid pushing the stroller too far ahead of you because this will cause you to hunch your back and shoulders forward.Sunday, June 19, 2011
Happy Father's Day!
Happy Father's Day to all of our Dads out there. Hope you have a great day with your family!
Wednesday, June 15, 2011
Trouble Sleeping or Suffer from Sleep Apnea? Guess What - Exercise Helps.
Three studies have shown that exercise helps increase energy levels, decrease sleepiness, allows people to rest better, and can help with the effects of sleep apnea. Click on the link below to read an article from WebMD about this. Have a great day!
http://www.webmd.com/sleep-disorders/news/20110614/exercise-improves-sleep-nighttime-breathing-troubles
Tuesday, June 14, 2011
Biking: Proper Fit and Tips to Avoid Injury
Our experienced bikers out there: don't hesitate to give feedback, thoughts, or tips/advice for us (leave in the Comments Section). Thanks!
Biking
Bicycle-related pain and injuries are commonly associated with poor bike fit. Following these tips will help you minimize the risk of injury:Postural Tips
- Change hand position on the handlebars frequently for upper body comfort.
- Keep a controlled but relaxed grip of the handlebars.
- When pedaling, your knee should be slightly bent at the bottom of the pedal stroke. Avoid rocking your hips while pedaling.
Common Bicycling Pains
- Anterior (Front) Knee Pain. Possible causes are having a saddle that is too low, pedaling at a low cadence (speed), using your quadriceps muscles too much in pedaling, misaligned bicycle cleat for those who use clipless pedals, and muscle imbalance in your legs (strong quadriceps and weak hamstrings).
- Neck Pain. Possible causes include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. A saddle with excessive downward tilt can be a source of neck pain.
- Lower Back Pain. Possible causes include inflexible hamstrings, low cadence, using your quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars.
- Hamstring Tendinitis. Possible causes are inflexible hamstrings, high saddle, misaligned bicycle cleat for those who use clipless pedals, and poor hamstring strength.
- Hand Numbness or Pain. Possible causes are short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle.
- Foot Numbness or Pain. Possible causes are using quadriceps muscles too much in pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clipless pedals.
- Ilio-Tibial Band Tendinitis. Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clipless pedals.
Monday, June 13, 2011
Having Headaches? See a Physical Therapist trained in Manual Therapy.
Recent research out of Australia shows that headaches originating from the neck ("Cervicogenic Headahces") can be significantly reduced or eliminated if the person receives a combined treatment of manual therapy and exercise by a trained physical therapist.
Click the link below to read a summary of the article on the San Diego Union Tribune website.
http://www.signonsandiego.com/news/2011/jun/07/neck-therapy-offers-headache-relief/
Research continues to emerge and build showing the superior efficacy of this approach to treating headaches versus other passive treatments, or either manual therapy or exercise alone. If you're having headaches though, be sure to see your doctor or physical therapist first, because headaches can be caused by many things. Your doctor and PT can help you determine what the best course of treatment will be for you.
Enjoy the awesome weather today!
Thursday, June 9, 2011
Surprise, Surprise....Exercise Helps Your Brain As Well As Your Body
Exercise and Brain function: Start Early and Do It Often
(Courtesy of Evidence in Motion)
A nice summary of some interesting preliminary evidence that the benefits of exercise begin early in life.
The conclusion and take-away are clear: Young people need more aerobic exercise, and I would argue so do our patients.
Interestingly, according to an unpublished study from his lab which compared the cognitive impact in young people of 20 minutes of running on a treadmill with 20 minutes of playing sports-style video games at a similar intensity, running improved test scores immediately afterward. Playing video games did not. Message: get kids moving and preferably away from their Wiis. Old-school rules here……move more.
The conclusion and take-away are clear: Young people need more aerobic exercise, and I would argue so do our patients.
Interestingly, according to an unpublished study from his lab which compared the cognitive impact in young people of 20 minutes of running on a treadmill with 20 minutes of playing sports-style video games at a similar intensity, running improved test scores immediately afterward. Playing video games did not. Message: get kids moving and preferably away from their Wiis. Old-school rules here……move more.
Wednesday, June 8, 2011
It's Going to Be HOT: Exercise Tips
Throughout the summer, people have a tendency to become more active outside due to the nice warm weather, allowing them to exercise while enjoying the outdoors. What people tend to forget is that they must prepare their bodies for the excess heat they don’t face during the winter and colder days of spring. This excess heat can be avoided and prevented if simple actions are taken before and after exercises. First, it is important to understand what can happen to you and what to look for if you don’t prepare your body for the heat.
If preparation for outdoor activities isn’t taken, there could be consequences such as heat exhaustion and heat stroke. It is important to know and understand the signs of these consequences so if they do occur, you can take the proper actions to avoid these concerns. Signs of heat exhaustion include general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature. Signs of heat stroke can include an inability to sweat, temperatures above 104, acute respiratory distress and loss of consciousness. Keep in mind that everyone is different, and it is your job to know when your body is being over used to the point where it can become dangerous.
While there are signs to warn you that your body is being affected by the heat, there are precautions to take before exercising in the heat that can prevent damage to your body:
• The biggest concern about summer exercise is keeping your body hydrated. Water is the best fluid to drink to maintain hydration. Drinking 20 ounces of water two hours before exercising, 8 ounces right before going out into the heat, and gulps every 15-20 minutes should preserve your bodie’s hydration.
• Become accustomed to the heat before putting your body through vigorous exercise. Getting your body used to the heat by going outside regularly allows you to be familiar with the heat, putting less stress on your body.
• Be aware of the temperature outside. If it is hotter then you are used to, don’t feel the need to push yourself as if it was a cooler day. Slow down your pace if necessary, there’s nothing wrong with finishing a little later than usual.
• Proper clothing is also very important when preparing for exercise in the heat. Light colors to reflect
the sun and lightweight, breathable fabrics that wick away sweat are best for exercising in heat. Applying sunscreen to exposed areas helps as well.
• Altering your exercise route to keep you in the shade and out of the sun can also help keep your body cool.
• Exercising with a partner is also a good idea because they can monitor your performance, so if you seem to be lagging behind or struggling they can inform you to slow down and/or rest.- • An active warm-up is also vital before exercising. Preparing your muscles for strenuous activity can prevent injury.
Tuesday, June 7, 2011
Addicted to Sugar? Here's some science on it..........
(Courtesy of Fox News Health)
We joke about it, we rationalize weight gain because of it and it always gives us an excuse to have a second piece of cake for dessert: It’s a sugar addiction.
Most people wouldn’t consider a sugar addiction as serious as a cigarette or an alcohol addiction. After all, how dangerous can a chocolate chip cookie really be?
But for those individuals with an inclination for sweets, there is bad news: According to numerous researchers and scientific studies, a sugar addiction can be just as strong as a drug or alcohol dependency.
If this information alone does not make you put down your Snickers bar, then keep reading.
the sugar craving
the sugar craving
We’ve all experienced it -- the quiet voice in our head that convinces us to hit the local 7-11 at midnight for a chocolate bar or another helping of pie after dinner. Let’s face it: Sugar makes us happy and most people who claim to be addicted to sweets will tell you this. Sounds funny, right?
Actually, it’s truer than you think.
Recent studies prove that humans are programmed from an early age to crave sugar. And once the body has experienced sugar’s sweet rewards, it does not take much time for it to be officially addicted.
The sugar addiction begins at birth. Human breast milk is very sweet, so even infants begin to recognize the pleasurable feeling they get from sweet foods.
But what causes the craving?
After eating a sugary treat, the brain releases natural chemicals called opioids, which give the body a feeling of intense pleasure. The brain then recognizes this feeling and begins to crave more of it.
Researchers have identified that there are certain areas in the brain (specifically, the hippocampus, the insula and the caudate) that are activated when one craves sugar.
There is also scientific evidence that shows that these same areas of the brain are activated when drug addicts crave drugs; which proves how “real” a sugar addiction can be.
The Sugar Rush
So, what exactly happens in your body when you consume sugar?
After sugar enters the bloodstream, blood sugar levels rise, causing the pancreas to release insulin (insulin is needed to convert sugar into energy).
So, what exactly happens in your body when you consume sugar?
After sugar enters the bloodstream, blood sugar levels rise, causing the pancreas to release insulin (insulin is needed to convert sugar into energy).
When a large amount of sugar is consumed, more insulin is released. The insulin converts the sugar into an instant energy source -- which explains the jolt or “high” you get from a donut or a piece of cake. After high levels of insulin are released, blood sugar levels begin to decrease rapidly, resulting in the “crash” you feel shortly after eating a sugary treat.
In addition to converting sugar into energy, insulin also stimulates the storage of fat. Therefore, the more sugar you eat, the more insulin you produce, and consequently, the more likely it is that you will gain weight.
Along with obesity and tooth decay, sugar has also been linked to more serious health conditions, including increased mood swings, a depressed immune system and diabetes.
Drugs and Sugar
As mentioned above, sugar activates the brain’s pleasure center, which releases opioids that fuel a craving for more sugar. Recent studies on cravings and addiction show that heroin and morphine produce the same chemicals in the brain.
Drugs and Sugar
As mentioned above, sugar activates the brain’s pleasure center, which releases opioids that fuel a craving for more sugar. Recent studies on cravings and addiction show that heroin and morphine produce the same chemicals in the brain.
Still think a sugar addiction is not serious?
The same studies show that sugar also activates areas in the brain that reinforce behaviors. This means that -- similarly to a heroin addiction -- your body learns to want and need more of the substance that makes it feel good.
To prove this point, scientists provided humans with a compound to block opioid receptors in the brain. Shortly after receiving these compounds, people were less interested in sugary or sweet foods.
The Science Behind the Addiction
Studies from Princeton and the University of Minnesota involving rats reinforce how addictive sugar can be. When sugar was given to the rats, they exhibited addiction-like qualities, including intense cravings, withdrawal and bingeing symptoms. When the rats were weaned off sugar and then presented with the option to consume it again, nearly all of them exhibited typical relapse symptoms.
Studies from Princeton and the University of Minnesota involving rats reinforce how addictive sugar can be. When sugar was given to the rats, they exhibited addiction-like qualities, including intense cravings, withdrawal and bingeing symptoms. When the rats were weaned off sugar and then presented with the option to consume it again, nearly all of them exhibited typical relapse symptoms.
In addition to animal research, brain scans performed on human subjects showed that the sight of ice cream in normal patients generated the same feelings of pleasure in the brain as images of crack pipes did for crack addicts.
Sugar in Disguise
The average American consumes around 160 pounds of sugar each year. This is no surprise when you consider that sugar is in everything from ketchup to salad dressing and canned soup to deli meat.
The average American consumes around 160 pounds of sugar each year. This is no surprise when you consider that sugar is in everything from ketchup to salad dressing and canned soup to deli meat.
Food marketers are great at incorporating sugar into many products under a variety of aliases. Common names for sugar can include sucrose, fructose, dextrose, and high-fructose corn syrup -- none of which actually sound like the word “sugar,” but essentially mean the same thing.
Throughout your lifetime, it is probable that you have been eating more sugar than you were aware of; so ultimately, your body is probably already addicted.
Many of the foods that you probably consume every day are packed with sugar, including fruit juice, iced coffee and tea drinks, yogurt, wheat bread, and most breakfast cereals (even Bran Flakes and Special K have sugar in them).
Even if you have one can of regular (non-diet) soda, you are consuming nearly 10 teaspoons of sugar, which is, approximately, the maximum recommended daily allowance.
Sugar does not give your body anything but a quick boost of energy -- it is completely devoid of the vitamins, minerals, fiber, and antioxidants that you find in natural foods. Oh, and it can play a significant part in making you gain weight.........
Read more: http://www.foxnews.com/health/2011/06/05/addicted-to-sugar-how-to-kick-habit/#ixzz1OaKE9m5A
Monday, June 6, 2011
Osteoporosis - Can anything be done about it?
Osteoporosis means porous bones. It is a disease that can lead to an increased risk of fractures. To get a better understanding of the disease, we look at its cause. Due to age, and myriad risk factors, bones become more porous and fragile. As they do, the likelihood of fractures increase. Many patients encounter no symptoms until the first fracture occurs.
This deterioration of the bone causes them to be weak and easily broken. Those with osteoporosis are vulnerable to bone fractures that can cause deformity and significant disability. Although any bone may be fractured, the bones of the spine, hip and wrist are especially prone. More than 40 million people in the United States have or are at high risk for osteoporosis due to low bone mass, according to federal health agencies. Are you at risk? Read on to find out.
Some facts about osteoporosis:
- 44 million Americans are affected by osteoporosis
- more common in women than men, 1 of 2 women and 1 of 8 men will be affected by osteoporosis in their lifetime
- Only 35% of American adults consume the recommended daily allowance of calcium.
- Osteoporosis costs Americans $17 million dollars annually
- Osteoporosis is treatable and may be preventable.
Age – All of us lose bone density as we age, some lose it faster than others. Age related loss of bone mass parallels the loss of total muscle mass. The amount of bone growth or loss is directly related to the amount of axial loading or the lack of loading to the bones. In other words, your body responds to the stresses you put on it. If you challenge the bones and muscles with exercise, they will respond by producing more bone or muscle to accomodate for the extra work. This alone is a great case in support of routine and regular exercise.
Gender – Of those diagnosed with osteoporosis, about 80% are women. About 1 in 2 women over the age of 50 will break a bone because of osteoporosis. Women are more suseptable to osteoporosis, especially those who are post menapausal. Post menopausal women lose the production of Estrogen which protects bones by helping to slow the breakdown of bone. Therefore post menopausal women who produce less estrogen tend to lose bone mass.
Family history - research suggests that heredity and genetics play a major role in osteoporosis
Lower body weight - small-boned, thin people tend to have more problems with osteoporosis.
Inactivity – those who are inactive are at hig risk for osteoporosis. Inactivity puts less stress on the body and therefore the body responds by atrophying. Exercise is a classic stimulus for increasing growth hormone. Growth hormone has positive effects on bone development.
Lack of Calcium and Vitamin D in the diet – Calcium is a vital building block for bone. Vitamin D helps your body use the calcium. Lack of either one of these nutrients due to dietary habits or other medical conditions, increases the risk of osteoporosis.
Excessive protein, caffeine, and sodium can affect the bone strength, and excessive alcohol or tobacco consumption also can adversly affect bone growth.
Medical conditions – there are many medical conditions and medicines that may effect your bone density. Consult your physician to learn if you may be at risk for osteoporosis.
The good news is that osteoporosis is treatable and may be preventable. Knowing your risk factors and understanding what you can do about it are the keys.
Take these steps to help arm yourself against osteoporosis:
- Consult with your Physician. Find out if you are at risk and what an appropriate plan of action is
- Consult with your Physical Therapist. Exercise is one of your best options to deter bone loss
- Contact one of the many organizations devoted to osteoporosis and it’s research. They are great sources of information on osteoporosis
- Eat a balanced diet
- Stop smoking
- Avoid overuse of alcohol
- Get more active
Sunday, June 5, 2011
It's Drugs, Surgery, or Us
A great post from Evidence In Motion below. Would love to hear your thoughts.........
Ever get the feeling that the more things change the more they stay the same? The links below to two recent medical headlines remind me of the fact that despite our health care system being bro
ken (and the Affordable Health Care for America Act has not and will not fix it), the following tune within the culture seems to only grow stronger: a. More surgery (at ever younger ages, more extensive procedures, and for increasingly “elective” reasons and b. More drugs.
In the first case, total joint replacement and resurfacing procedures have transitioned from being the last intervention option after all other means of relief have been exhausted to becoming a primary option for getting folks back to kite-boarding and basketball (make sure to view the video link on that page to hear a real expert interpret and explain things for us). In the second case, what could be better than a drug (Cymbalta) that works for not only one condition (depression in this case) but for two!! Everyone loves a two’fer, right? (in this case, make sure to read the important safety information posted at the top……does that apply when taking this for chronic MSK pain or only when I am taking it for depression?).
No question that total joint replacements and medication for selected conditions have their place, but when it comes to musculoskeletal pain should surgery and drugs be the primary interventions of choice? The answer to that rhetorical question is an obvious “NO”, but too few seem to be getting it or getting that message out. Besides common and fiscal sense, there has been a voluminous increase in the volume and quality of evidence that non-operative interventions provided by physical therapists can reduce pain, disability, and increase function. Oh yea, there is also evidence that these same non-operative interventions (a combination of education, manual therapies, and exercise in most cases) can also reduce depression, anxiety and fear in patients suffering from these conditions (the article by Main and George is a good place to begin with getting up to speed with what has been termed “psychologically informed practice”).
It’s been said before and I will say it again. When broken down into the simplest terms, a patient’s basic intervention choices when suffering from musculoskeletal conditions are: Drugs, Surgery or Us. We need more than evidence at this point to stop the Madness that has, in many cases, become what we know as health care. I am not sure what those “somethings” are (no silver bullet for sure), but it will involve a change in behavior of all parties involved, including the consumer.
Ever get the feeling that the more things change the more they stay the same? The links below to two recent medical headlines remind me of the fact that despite our health care system being bro
ken (and the Affordable Health Care for America Act has not and will not fix it), the following tune within the culture seems to only grow stronger: a. More surgery (at ever younger ages, more extensive procedures, and for increasingly “elective” reasons and b. More drugs.In the first case, total joint replacement and resurfacing procedures have transitioned from being the last intervention option after all other means of relief have been exhausted to becoming a primary option for getting folks back to kite-boarding and basketball (make sure to view the video link on that page to hear a real expert interpret and explain things for us). In the second case, what could be better than a drug (Cymbalta) that works for not only one condition (depression in this case) but for two!! Everyone loves a two’fer, right? (in this case, make sure to read the important safety information posted at the top……does that apply when taking this for chronic MSK pain or only when I am taking it for depression?).
No question that total joint replacements and medication for selected conditions have their place, but when it comes to musculoskeletal pain should surgery and drugs be the primary interventions of choice? The answer to that rhetorical question is an obvious “NO”, but too few seem to be getting it or getting that message out. Besides common and fiscal sense, there has been a voluminous increase in the volume and quality of evidence that non-operative interventions provided by physical therapists can reduce pain, disability, and increase function. Oh yea, there is also evidence that these same non-operative interventions (a combination of education, manual therapies, and exercise in most cases) can also reduce depression, anxiety and fear in patients suffering from these conditions (the article by Main and George is a good place to begin with getting up to speed with what has been termed “psychologically informed practice”).
It’s been said before and I will say it again. When broken down into the simplest terms, a patient’s basic intervention choices when suffering from musculoskeletal conditions are: Drugs, Surgery or Us. We need more than evidence at this point to stop the Madness that has, in many cases, become what we know as health care. I am not sure what those “somethings” are (no silver bullet for sure), but it will involve a change in behavior of all parties involved, including the consumer.
Friday, June 3, 2011
Diabetes and Carbohydrates: What should I know?
Diabetes, which is a disease characerized by raised blood sugar levels (blood glucose), affects 25-26 million people in the U.S. Diet and exercise are very important components of controlling the effects of diabetes. This post discusses carbohydrates specifically, how they affect your blood sugar levels, and why it's a good idea to limit processed/refined starches and sugars in our diets (whether we have diabetes or not). If this post relates to you and you'd like more guidance on your specific diet, ask your physician or dietician.
(COURTESY OF http://www.diabetes.org/)
Nowadays, we hear about carbohydrate all the time.
Foods that contain carbohydrate raise blood glucose. By keeping track of how many carbohydrates you eat and setting a limit for your maximum amount to eat, you can help to keep your blood glucose levels in your target range. You may also be interested in our book, Diabetes Carbohydrate and Fat Gram Guide, 3rd Edition.
Did you know there are three main types of carbohydrate? There are
You'll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains, and whole grains.
No wonder knowing what kind and how much carbohydrate to eat can be confusing!
The grain group can be broken down even further into whole grain or refined grain.
A grain, let's take wheat for example, contains three parts:
The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.
The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.
If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.
There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar, and sugar cane syrup.
You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in "-ose." For example glucose (also called dextrose), fructose (also called levulose), lactose, and maltose.
If you are looking for information about artificial sweeteners, try this section.
Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.
For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about ½ what is recommended.
Fiber contributes to digestive health, helps to keep you regular and helps to make you feel full and satisfied after eating. Additional health benefits, of a diet high in fiber — such as a reduction in cholesterol levels — have been suggested by some so may be an additional benefit.
Good sources of dietary fiber include:
It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven't even been discovered yet!
It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.
Because fiber is not digested like other carbohydrates, for carbohydrate counting purposes, if a serving of a food contains more than or equal to 5 grams of dietary fiber, you can subtract half the grams of dietary fiber from the total carbohydrate serving of that food.
(COURTESY OF http://www.diabetes.org/)
Nowadays, we hear about carbohydrate all the time.
Foods that contain carbohydrate raise blood glucose. By keeping track of how many carbohydrates you eat and setting a limit for your maximum amount to eat, you can help to keep your blood glucose levels in your target range. You may also be interested in our book, Diabetes Carbohydrate and Fat Gram Guide, 3rd Edition.
Did you know there are three main types of carbohydrate? There are
You'll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains, and whole grains.
No wonder knowing what kind and how much carbohydrate to eat can be confusing!
On the nutrition label, the term "total carbohydrate" includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.
Starch
Foods high in starch include:
- Starchy vegetables like peas, corn, lima beans, and potatoes
- Dried beans, lentils, and peas such as pinto beans, kidney beans, black eyed peas, and split peas
- Grains like oats, barley, and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread, and crackers but the variety is expanding to include other grains as well.)
A grain, let's take wheat for example, contains three parts:
- bran
- germ
- endosperm
The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.
The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.
If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.
Sugar
Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate. There are two main types of sugar:- naturally occurring sugars such as those in milk or fruit
- added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make a cookie
There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar, and sugar cane syrup.
You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in "-ose." For example glucose (also called dextrose), fructose (also called levulose), lactose, and maltose.
If you are looking for information about artificial sweeteners, try this section.
Fiber
Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts, and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.
For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about ½ what is recommended.
Fiber contributes to digestive health, helps to keep you regular and helps to make you feel full and satisfied after eating. Additional health benefits, of a diet high in fiber — such as a reduction in cholesterol levels — have been suggested by some so may be an additional benefit.
Good sources of dietary fiber include:
- Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils.
- Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).
- Whole grains such as:
- Whole wheat pasta
- Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)
- Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole whe+at or oats.) Many grain products now have "double fiber" with extra fiber added.
- Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.
It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven't even been discovered yet!
It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.
Because fiber is not digested like other carbohydrates, for carbohydrate counting purposes, if a serving of a food contains more than or equal to 5 grams of dietary fiber, you can subtract half the grams of dietary fiber from the total carbohydrate serving of that food.
Thursday, June 2, 2011
More About Sitting and our Health
Work should be about optimizing your productivity and health
by Jay Parkinson, MD (Courtesy of KevinMD.com)
Do you spend 8 hours in front of a screen at work? Do you then spend your free time watching TV or poking around the internet when you get home? How much time are you spending cooking healthy meals to eat with friends and family? How much time are you doing physical activities that make you happy?
A recent study in the Journal of the American College of Cardiology entitled, Screen-Based Entertainment Time, All-Cause Mortality, and Cardiovascular Events, found that,
About six months ago, I purchased a standing desk. It took a few weeks to get used to standing all day, but now, for the rest of my life, I will never sit and work at a computer again. My time is now actively spent using my leg and core muscles rather than being almost 100% passive while sitting. I’m burning calories while working. However, there’s only one problem. I’m not using my arms.
Many years ago, Apple patented the concept of a touch screen iMac.
From what I hear, the problem with this type of computer interface is that people simply become exhausted using their hands all day interacting with a touchscreen mounted in front of them. It makes sense. Try and hold your hands in front of your body for a few minutes and you’ll understand. However, you would burn some significant calories. Imagine standing and waving your hands all day in front of a screen. You would surely get tired, and yes, that would be the point. You would be tired and work would be good for you. For the past 600,000 years, our bodies evolved to physically work and be tired. It’s in our genes.
But the problem just needs to be reframed. Working at a screen shouldn’t be all about comfort. That’s how we’ve always viewed working at computers — just look at these beautiful and “healthy” chairs!
Work should be reframed. It should be about optimizing your productivity, your health, and your life. To do this, we need to reframe how we should spend our time. We should do everything we can to minimize passive time and maximize active time.
I’d love to see Apple Health release a screen to fit into a work environment that makes me work. It wouldn’t be for everyone, but a significant portion of the population actually cares about their health.
Jay Parkinson is a pediatrician and preventive medicine specialist and founder of The Future Well. He blogs at his self-titled site, Jay Parkinson + MD + MPH.
Do you spend 8 hours in front of a screen at work? Do you then spend your free time watching TV or poking around the internet when you get home? How much time are you spending cooking healthy meals to eat with friends and family? How much time are you doing physical activities that make you happy?
A recent study in the Journal of the American College of Cardiology entitled, Screen-Based Entertainment Time, All-Cause Mortality, and Cardiovascular Events, found that,
recreational sitting, as reflected by television/screen viewing time, is related to raised mortality and CVD risk regardless of physical activity participation. Inflammatory and metabolic risk factors partly explain this relationship.Essentially, we’re starting to understand health in terms of how much time you spend being sedentary, not about how much physical activity you get.
About six months ago, I purchased a standing desk. It took a few weeks to get used to standing all day, but now, for the rest of my life, I will never sit and work at a computer again. My time is now actively spent using my leg and core muscles rather than being almost 100% passive while sitting. I’m burning calories while working. However, there’s only one problem. I’m not using my arms.
Many years ago, Apple patented the concept of a touch screen iMac.
From what I hear, the problem with this type of computer interface is that people simply become exhausted using their hands all day interacting with a touchscreen mounted in front of them. It makes sense. Try and hold your hands in front of your body for a few minutes and you’ll understand. However, you would burn some significant calories. Imagine standing and waving your hands all day in front of a screen. You would surely get tired, and yes, that would be the point. You would be tired and work would be good for you. For the past 600,000 years, our bodies evolved to physically work and be tired. It’s in our genes.
But the problem just needs to be reframed. Working at a screen shouldn’t be all about comfort. That’s how we’ve always viewed working at computers — just look at these beautiful and “healthy” chairs!
Work should be reframed. It should be about optimizing your productivity, your health, and your life. To do this, we need to reframe how we should spend our time. We should do everything we can to minimize passive time and maximize active time.
I’d love to see Apple Health release a screen to fit into a work environment that makes me work. It wouldn’t be for everyone, but a significant portion of the population actually cares about their health.
Jay Parkinson is a pediatrician and preventive medicine specialist and founder of The Future Well. He blogs at his self-titled site, Jay Parkinson + MD + MPH.
Wednesday, June 1, 2011
Overuse Injuries
As a physical therapist and someone who is very active, I find it interesting that with the amount of information we have available today, many of us still have overuse injuries such as strains, tendinitis, etc. In fact, overuse injuries comprise much of what we see in the clinic. There are numerous reasons why overuse injuries can occur, but I think the three major reasons overuse injuries occur are as follows:
1. WE NEED TO MINIMIZE REPETITIVE ACTIVITIES AND POSITIONS, WITH SITTING BEING THE WORST CULPRIT: Any activity that is repetitive in nature can pose problems for our bodies. Sports, work or occupational demands, and yes, even sitting, are repetitive. Our bodies will start to break down, or tightnen up in some areas, and get weaker in certain areas, with any repetitive activity. We CAN limit the effects of repetitive activities through.....you guessed it - proper exercise, as well as maintaining optimal postures and positions as much as possible, although that can be very challenging. Building up enough strength, mobility/flexibility, and endurance in our bodies (basically becoming more fit) will give us more room to play with, and allow us to be able to better withstand the stresses placed on our bodies everyday, whatever they may be. Sitting in particular is generally bad for us - it tightens up the neck and shoulder girdle, hips, as well as the low back, and tends to weaken the all-important posterior chain muscles of the back and hips if we spend too much time there. So get up as much as possible out of that office chair, recliner, or couch!
2. OUR APPROACH TO ACTIVITY/EXERCISE: We should exercise so we can perform our activity or sport; not perform our activity/sport in order to get exercise. I'll concede that any exercise is preferrable than none, but we've seen too often where people engage in activities that their bodies are not physically prepared to endure. And the result is an overuse injury. Many people don’t allow their bodies to adapt to the stresses (i.e sport or activity) they are performing. When exercising or participating in a sport/activity, tissues (muscle and tendons) undergo a microtrauma in which there is a tearing down and a building up, creating a change. Changes can be very beneficial. But - if too much change occurs, the microtrauma becomes a macrotrauma and turns into a chronic problem such as tendinitis or a major muscle strain. Engaging in an exercise program appropriate for you (and we are all different - with different fitness levels and goals) will help you develop the physical capacity to engage in whatever activity you pursue, and minimize the chance of developing an overuse injury.
3. WE NEED TO EXERCISE ENOUGH FOR WHAT WE WANT TO BE ABLE TO DO: One example - we want to be able to do our yardwork and lawncare without any problems. Let's stand back and examine exactly what we're doing when we do yardwork, and the physical demands associated with it. Some examples include: bending and squatting repeatedly to plant things, lifting bags of seed or mulch upwards of 40-50lbs., pushing a lawnmower or wheelbarrow upwards of 30-60 minutes. Even if we lighten the loads and take breaks, we're still lifting or carrying repeatedly. Where we see problems in the clinic is where we don't prepare ourselves to be able to do something like yardwork, then get out and try to do it for a couple of hours. Can you see how problems may develop? It can be compared to not running for months, then going out and running for 2 hours. It is in our best interests if we keep our bodies prepared to be able to do activities like these. And that is best done through.............regular exercise (as well as proper nutrition, rest/recovery, and mental preparation - other topics for future posts!).
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