Fitness Archives - Page 5 of 6

Dynamic Stretching for Race Day

September 24, 2019 By Kelsey Krebs Hanlon, PT, DPT Leave a Comment

Warming up with dynamic stretching before exercise is important to prevent injury.

With the Travis Manion Foundation 9/11 Heroes run this weekend, consider these suggestions to help keep you healthy on the course.

Before any type of stretching is performed, it is important to warm up the muscles. This can be accomplished through light exercise (enough to get your heart rate up and make you feel a little sweaty) and should be performed for approximately 5 minutes. This can be in the form of any aerobic exercise, including light jogging, jumping jacks, high knees, or running in place. After this brief warm-up, you are ready to stretch.

Stretching is important to help warm up your muscles, but recent research suggests that static stretching, which is stretching performed while holding a muscle in a lengthened position for a prolonged period of time, has not been shown to prevent injury, and in some cases can even acutely inhibit muscle performance(1). Conversely, dynamic stretching, which lengthens muscles while they are moved through ranges of motion, has been shown to improve muscle elasticity without impacting acute muscle function (2). Therefore, prior to a race, dynamic stretching is favorable to static stretching so as not to decrease performance.

A sample dynamic warm-up may include:

Walking lunge:

Inchworms:

High knees:

Butt kicks:

Hip gate openers:

Karaoke:

Tin man:

or any other exercise that actively moves muscles through a large range of motion, increasing blood flow and improving elasticity. The dynamic stretching portion should last 5-8 minutes and should be completed within 10 minutes prior to the start of the exercise for maximal effect.

As tempting as it may be to skip a warm up, it is important to prevent injury and may even improve performance.

See you on the course!

Kelsey Hanlon, PT, DPT
WWS Physical Therapy and Vestibular Rehabilitation

Behm D.G., Chaouachi A. (2011) A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology 111, 2633-2651.

Opplert. O., Babault, N. (2019). Acute Effects of Dynamic Stretching on Mechanical Properties Result from both Muscle-Tendon Stretching and Muscle Warm-Up. Journal of Sports Science and Medicine 18. 351-358.

How much does exercise help a body?

June 12, 2019 By Wendy Webb Schoenewald, PT, OCS Leave a Comment

Let’s count the ways the body benefits with exercise:

Before starting an exercise program, especially if you have been sedentary, (a couch potato), consult a doctor to make sure you do not have any underlying conditions that could be a problem. Once you have been cleared, commit to an exercise program, start slow and gradually increase intensity. Make exercise a priority, maybe get a buddy to make it more enjoyable as well as accountable, then pick the days and times you will exercise and stick to it for life. I personally prefer to work out first thing in the morning, then there are no excuses. Workout/exercise three to five times a week, by six weeks, you should notice a positive difference in how you feel. At first you may experience some soreness, but all that means is you are working your body in ways it is not used to, which is great!

The benefits of exercise include but are not limited to the following: Improved sleep, improved gastrointestinal motility, improved brain function, more energy, stronger heart and lungs, stronger bones and muscles, improved posture, better balance, improved mental state, etc. The list goes on and on. Pick an activity you like and stick to it, or mix it up, just do something!

Boot camp fitness trainer yelling during squat exercises

Some examples of great exercise include walking, swimming, dancing, biking, yoga, weight lifting, circuit training, Tai Chi, martial arts, boxing, gardening, hiking, etc. Again, the list is endless. The best exercise/activity for your body is the one you will do. – commit to doing. The body was meant to move, so move it. Right now there are more opportunities to exercise for people of all ages, so take advantage of them. Groups are great because they add a social component, which adds to the fun and accountability. The better shape you are in prior to an injury or illness, the better you are able to deal with and/or recover from it. George Bernard Shaw once said: ”We don’t stop playing when we grow old, we grow old, when we stop playing.”

A physical therapist can help you get moving again, especially if you have any problems with your balance, joints, muscles, or endurance, that keep you from participating in various activities with confidence. So, the best exercise/activity is the one you will do. The body was meant to move, so move it.

As always, check with your doctor first, then get moving, and get more out of life!

Prevent Injuries While SHOVELING Snow!!!

March 3, 2019 By Wendy Webb Schoenewald, PT, OCS Leave a Comment

There is a significant snowstorm sweeping across the U.S. and headed for the East Coast and this area …

During winter, it’s lovely to see the snowfall and get the warm feeling of walking in the winter wonderland. But Shoveling Snow is another thing, we all know has to be done. When I see people cleaning their driveway, the Physical Therapist in me quickly notices how a person is using improper body biomechanics while shoveling snow.

Snow shoveling injuries are one of the most common injuries during winter months. This happens due to repeated bending and twisting motion of the spine while lifting and throwing the snow. According to research, most common back injuries happen with carrying the load with bending and twisting. The American Journal of Emergency Medicine recently published the results of a 17-year study that documents the most common injuries associated with shoveling snow. The study found that 11,000 people were hospitalized per year, and 195,000 across the whole span, due to accidents stemming from snow shoveling.

There are two important things which one needs to keep in mind while shoveling snow. Correct shovel and proper body biomechanics while shoveling. Picking the right kind of shovel is very important. Lightweight shovel with a plastic blade and adjustable-curved handle allows you to keep the weight close to your body, requiring you to keep your knees bend and very slightly arching your back in order to keep a shovel on the ground.

Ergonomic lifting techniques:

• Warm up and stretch before you start shoveling.

• When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back

• Bend at your hip, while avoiding arching your back and stand with chest pushed out pointing forwards.

• Tighten your stomach muscles as you lift the snow. Lift with your legs—not your back. Do not twist your body. Dump the snow in front of you.

• Keep the heaviest part close to your body and lift smaller quantity, walk to a new location rather than reaching or tossing.

• If you are turning as you dispose of the snow, don’t twist with your lower back. Open up your hips and let your feet pivot as you throw the snow. Twisting while lifting can cause injury to your back, gluteal muscles or hamstrings.

One shovel full of snow can be up to 20 pounds. Never try to remove deep snow all at once, use the smaller weight of the loads. Avoid lifting snow by pushing it instead. Pushing snow is much easier than lifting and can reduce the risk of injury. If you feel the pain of any kind stop immediately and seek medical assistance.

Take Care of your body! Practice #Ergonomiclifting

Low Back Pain in Runners: Focus on the Core!

April 26, 2018 By Kelsey Krebs Hanlon, PT, DPT Leave a Comment

It’s all about the Core!

As the weather gets warmer, many people will take to the trails and streets to initiate a running routine. Often people are very ambitious, but their well-meaning attempts will result in overuse injuries such as shin splints, patellar tendinitis, or plantar fasciitis, which are commonly seen in our clinic throughout the spring and summer.

Due to the repetitive and pounding motion of running, the spine has to absorb and disperse a large amount of force during a run. A recent article in the American Physical Therapy Association‘s PT in Motion Magazine discusses low back pain in runners, citing that 14% of American runners experience low back pain each year. This low back pain can lead to cessation of exercise and, in some cases, cause interruptions in daily activities and routines.

While most of us understand the concept that the core is essential in protecting and supporting the lower back, many people think of the core as the superficial “six-pack” muscles that are strengthened through sit-ups and crunches, and the larger back muscles. In fact, it is the deeper, smaller core muscles that we cannot see that function as a natural corset for the spine and help to decrease the risk of injury.

In a recently published study in the Journal of Biomechanics, the authors studied 8 participants who were healthy and reported no recent injuries or history of back pain. While the participants were running, the researchers systematically weakened the deep core muscles and recorded the effects on the other core muscles as well as the change in stress placed on the spine.

The findings showed that a weakness of the deep core muscles required compensation of the more superficial muscles. This compensation eventually leads to overuse and muscle fatigue which places a person at increased risk of injury to these superficial muscle groups.

The study also found that both shear and compressive forces on the upper spine were significantly increased when the deep core muscles were inhibited. Over time, this could lead to damage to the spine.

So why are sit-ups and crunches not good enough? These exercises primarily focus on superficial muscle groups, and strengthening of these muscles alone can actually increase compressive forces on the spine. It is more beneficial to supplement with core stability exercises with a neutral spine such as planks, side planks, or quadruped exercises. If you are unsure of the most appropriate exercises to protect your spine, schedule an appointment with your physical therapist who can show you the best exercises for a strong core. Your spine will thank you!

Dr. Kelsey Hanlon, PT, DPT

WWSPT

Keeping up with your regular exercise during the holiday season…

December 28, 2017 By Amanda Nguyen PT, DPT Leave a Comment

Maintaining a regular exercise routine during the holiday season can be challenging for many people. The holiday season can be a stressful, busy time of year. With parties to attend, Christmas cookies to make, and cold weather to combat, it’s no surprise that many put their exercise routine on the back burner this time of the year. Keeping up with your normal exercise routine is not only more possible than you might think, but it can also be an important tool in coping with this time of year.

Exercise can help manage weight gain from all the food you eat around the holidays. According to an article published in the New England Journal of Medicine, adults gain an average of one to two pounds each holiday season; this may not seem like a lot until you consider that usually, this weight is typically never shed. That adds up to 10 to 20 pounds of weight gain per decade. Keeping up with at least 30 minutes of moderate exercise per day can help combat this weight gain over time!

Perhaps your usual form of exercise during the warmer months included going for a walk or run outside, or driving to the gym. Many find they don’t have the will-power to brave the cold of winter to keep up their healthy habits. Keep in mind, many of the daily activities you do during the course of your normal day can become exercise themselves! For instance, you can burn 422 calories per hour shoveling snow. If you have a dog, you already have to take them for walk each day; you can maximize the benefit of this chore by actively playing with your pooch on your walk to burn about 280 calories per hour. Do you have lots of Christmas shopping to do? Consider power walking between stores and parking far away from the entrances to get a little extra exercise in. Remember, moderate-intensity exercise is considered any activity that gets your heart rate elevated and makes you feel a little short of breath.

If formal exercise is more your thing, consider searching YouTube for workout videos that you can do from the warmth of your family room! “Fitness Blender” is a good place to start your search; you can find a wide selection of workout videos from beginners yoga, to weight lifting, to a no-equipment-needed cardio routine on this YouTube channel.

The benefits of exercise go beyond weight loss. Exercise is a great tool to help cope with stress and improve your mood during the holiday season. They can help boost mood for those suffering from Seasonal Affective Disorder (SAD), a type of depression that’s related to changes in seasons. There is no denying the benefits of overcoming your challenges to continue your regular exercise program!

The American College of Sports Medicine recommends 150 minutes of moderate-intensity exercise per week; I would like to challenge you to make this your personal health goal this holiday season! You can also add this personal health goal to “Things to accomplish in 2018.”

References:

A prospective study of holiday weight gain.

Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O’Neil PM, Sebring NG.

N Engl J Med. 2000 Mar 23;342(12):861-7.

“How Much Physical Activity Do Adults Need?” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 4 June 2015, www.cdc.gov/physicalactivity/basics/adults/index.htm.

Dynamic Stretching for Race Day

Warming up with dynamic stretching before exercise is important to prevent injury.

How much does exercise help a body?

Prevent Injuries While SHOVELING Snow!!!

Low Back Pain in Runners: Focus on the Core!

Keeping up with your regular exercise during the holiday season…

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Warming up with dynamic stretching before exercise is important to prevent injury.

Our Mission at WWSPT

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Contact WWS Physical Therapy

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