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Getting in Shape while Avoiding Overuse Training Syndrome (OTS)

New Year…New You! With the beginning of a new year comes the drive to want to do something different and better than the previous year. Resolutions, new changes, new outlooks, and new workout routines are on the top of many people’s resolution list for the new year.

Getting in shape is important for your physical and mental health, but as with everything, you can do too much. As we get into our new routines with fresh motivation, we push ourselves harder–we run faster, swim further, and lift more. Yet while our new workouts may seem outwardly healthy, we may actually be doing ourselves harm in the long run.

Why? For some of us, the exercise routines we have been inspired to take on have turned from ‘healthy’ to ‘unbalanced’. It may be that we progressed too fast or our volume or intensity of training is too high for our present conditioning.

More commonly, there was not enough attention put into the recovery portion of training. In other words, as we’ve pushed ourselves on the court, in the pool or on the bike, we’ve lost track of our personal limits. We’ve fallen prey to what is generally called Overuse Training Syndrome (OTS). It’s also referred to as Overtraining Syndrome.

Overuse Training Syndrome is pretty much exactly what it sounds like: it occurs when the body is pushed too far during exercise and/or training–over and above its limits for too long–thereby causing it to lose its ability to recover in a sustainable and safe way. For obvious reasons, this wreaks havoc on both your health and your training routine, not to mention to your mental endurance. The training cycle should consist of a balance of training, recovery, and then adaptation. Too much training and not enough recovery means no adaptation and in the case of OTS, a regression of health and training status.

Overtraining typically leads to worsening performance and results. Unfortunately, the most common reaction to OTS is an even greater commitment to training harder, faster, and more often. The effects typically end in disaster.

Overuse Training Syndrome (OTS) Symptoms:

  • OTS makes you tired–not in the traditional ‘good workout sense’, but fatigued in a way that throws your training and muscle wellness off balance. This type of exhaustion is often confused with a sense of demotivation or laziness, thus leading many people to push-through and push harder. Sadly, this approach does a lot more harm than good as it delays recovery for longer periods which places even more stress on your overall health, stamina, fitness, and body. This is typically due to over fatigue in either the sympathetic or parasympathetic nervous system depending on your most common form of exercise/training.
  • OTS feels a little like the flu: a dull aching in your muscles and joints, lightheadedness during exercise, slight nausea, and overall grumpiness follows its onset. In general, OTS leads to the lessening of enjoyment during exercise as your goals aren’t met and your motivation declines. OTS is thus mentally and physically debilitating. Yet apart from fatigue and an overall dampening to your exercise routine, OTS and its resultant drive to push harder and faster may actually lead to a number of serious and harmful consequences.
  • Exercising too much and pushing certain areas of your body to the brink and beyond often leads to disturbances which may cause short and long term damage. Examples of these types of injuries include: tendinitis; carpal tunnel syndrome; plantar fasciitis; and patellofemoral pain. Indeed, if the names don’t scare you away, then the pain associated with these conditions will.
  • Perhaps more common when it comes to OTS are symptoms you may in fact already be experiencing. These include insomnia, elevated heart rate, appetite loss, decreasing muscle mass, dwindling performance, and muscle soreness. None of these symptoms are particularly enjoyable. While you may think that exercise may actually alleviate the symptoms, the truth is that increased activity will only worsen them exponentially.

So, what can you do? You love training, your routine is magnificent, and you’ve finally mastered the art of waking up early enough to get the right amount of activity in before work. How could you possibly change anything at this point?

It’s time to start being very honest with yourself. Exercise is wonderful for you, but too much of it may actually be putting you at a disadvantage. The key is–as with so much in life–balance. It’s very important to balance the duration, type, and pace of your routines in order to make sure that no one part of your body is constantly under fire.

Although it may be difficult to accept at first, rest is just as important as exercise. It’s absolutely crucial that you give your body time off to recover and rest. This will allow your muscles to repair themselves, your joints to heal, and your endurance to be prolonged. The training cycle should consist of the right balance of training, recovery, and then adaptation.

Working out is as much about the ability to listen to your body as it is to push it to be its best. Adding a rest day (or two) to your week will actually be more beneficial to your workout than skipping them. As an extra bonus, you can sleep a bit later on those days! Balancing exercise and rest is the most effective way of staving off the risks associated with Overuse Training Syndrome. Knowing how to do this is, however, tricky for many of us.

For more information on overtraining, be sure to check out my 12 Tips to Prevent Overtraining Syndrome and 10 Tips to Self-Treat Overtraining Syndrome. In addition, you can find more recovery tips in Muscle Cramping & Spasms – Treatment Options.

AVAILABLE NOW ON AMAZON!

If you are interested in a more thorough look at Overtraining Syndrome and how to use overreaching as an effective training tool, be sure to check out my book on Amazon, Preventing and Treating Overtraining Syndrome. I show you how to recognize the risk factors and symptoms of OTS. You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”). This will speed up your results, so that you can train harder and more effectively than ever before! In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Nothing can derail your best laid training plans and goals like an injury or suffering from OTS! If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule. Be sure to check out my book today in either paperback or on Kindle!

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7 Strategies to Renew Your Health in the New Year

I often hear others comment, “It’s too late to make a change now. I’m too old!” Worse yet, so many people actually believe that, but I don’t! I believe that it is never too late to change. You are never too old or out of shape to make improvements and renew your life. Being healthy and aging well is not a single choice to be made once and then never re-visited. It is a series of constant choices that add up to a way of living and constant renewal.

Aging well encompasses all of the following aspects of our being: physical, mental, emotional, and spiritual. It also includes the community around us. This year, choose to make small consistent choices to renew these areas of your life. This will make all of the difference in aging well. Each person’s physical journey as he/she ages is different. Taking consistent and appropriate action now can vastly change future outcomes.

7 Strategies to Renew Your Health in the New Year: 

Walk more!

Walking is one of the most fundamental activities we perform as humans. Research is very clear that frequent movements (like walking) are the key to avoiding many chronic conditions. Walking lowers your risk of Alzheimer’s disease, heart disease, stroke, and diabetes. It can lower blood sugar levels when performed directly after meals. Elevated blood sugar levels are a major contributing factor to excessive internal inflammation which is associated with most chronic illnesses. Walking can also be an essential component in psychological well-being. Walking as exercise and generally walking more during the day should be considered the first line defense in slowing the aging process and maintaining functional independence.

Embrace fashion.

The first step in adopting a new healthy behavior is to envision and feel what it would be like as if you had already adopted that new behavior. This allows your brain an opportunity to already feel what it would be like to make a change without fully doing so. This can be very motivating. Investing in gadgets or new work out attire, including new walking shoes, can be both motivating and fun. Get in the mindset of adopting the new behavior. Envision how you will look and feel once you have made the changes. Then go for it!

Take control.

There is nothing more important than your health. You have control over most of the aspects in your life that affect your health and well-being. Take charge, and empower yourself. You must be your greatest advocate. Western medicine is designed to keep you alive, not to help you thrive. Taking a passive role in your health is not a wise choice in America’s current health care environment. Only you are responsible for your health. Decisions now will determine how successful you age in the future.

Make the decision.

Research on willpower has shown that it is a finite resource. We actually use up our willpower during the day and have to replenish it daily. This is why you are more likely to “fall off the wagon” later in the day rather than earlier. Decide on the change and commit to the decision. Then implement structure to your day that causes the behavior to be more automatic. Therefore, eliminating the need to rely solely on willpower.

Maintain your strength.

Although all muscle fibers decline some as you age, the fast twitch (Type II) fibers show the most declines. Some loss of strength is anticipated as you age. Losing strength to the point of complete debility or loss of mobility and independence is not a normal aging process.

Strength training is a critical component to maintaining and growing additional Type II muscle fibers. The stronger you are, the more resistant to injury you are. You are more likely to maintain proper functional mobility. Also, strengthening of the core area (the abdominals and back extensors) helps to manage low back pain.

Perform high intensity training (HIT).

The research on the effectiveness of HIT continues to grow. Even more impressive are the findings that HIT can be safely performed at any age and with almost every medical condition. It is now even being implemented in many progressive Cardiopulmonary Rehabilitation Programs, where people are recovering from all kinds of cardiac and pulmonary disorders such as COPD, heart attacks, and heart valve replacements.

Perform your cardio activity in short bursts (ranging from 30-60 seconds at a time) followed by a one to two minute recovery. The 30-60 seconds should be at a high intensity, meaning your rate of perceived exertion (RPE) is high. You should be breathing heavy. Accommodations can be made for almost any type of medical condition. For example, HIT may be performed while using a stationary bicycle, an upper body only bicycle, a rowing machine or in the pool. You can also walk uphill at a quick pace, then stop and rest. The point is to get your heart rate up, and then bring it back down for a full recovery prior to repeating.

If you feel unsure as to how to safely perform this type of training, please seek the help of a competent cardiopulmonary trained physical therapist or exercise physiologist.

Get started!

Make 2021 your year to renew your commitment to make the necessary changes that will empower you to age well. Most importantly, just get started! It’s never too late to maximize your health and well-being in 2021 by implementing these 7 strategies.

Which strategy can you implement in order to age well in 2021? Please leave your comments below.

Thank you for supporting The Physical Therapy Advisor! I look forward to serving you in 2021! If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Do I Have a Pulled Muscle or Something Else?

Unless you’re gifted with extraordinary medical abilities, you probably can’t immediately tell the difference between a pulled muscles or something else. Hey, let’s face it, most people aren’t doctors. Not everyone can instinctively tell where their pains are coming from. And, if you’re reading this post, my guess is that you might be one the ones who struggle a little. The good news is, though, it’s absolutely normal not to know the cause of your pain; both people who suffer from sudden, fleeting pain, as well as those who experience ongoing, chronic pain, are often dumbfounded as to its cause. More often than not, though, people jump to the conclusion that they’ve pulled muscles. The effects of this type of ill-informed opinion can be life-changing, and that is why we’re about to expose the hidden answers behind what it means to have a pulled muscles, and whether or not something completely different might be going on.

What are pulled muscles, actually?

This is a good question, and it is the best place to start on your journey to discovering the true source of your pain. Remember, if you have an informed understanding of your ailment, you’ll be able to heal the source and permanently eradicated the pain. With that in mind, here is some information about what pulled muscles actually are and whether or not you have one of them, or, something completely different:

  • Pulled muscles are muscles which are forcibly stretched and pulled beyond their capabilities. In other words, a pulled muscle is the result of a forceful movement exerted on that muscle. Take an elastic band as an example: as the band is stretched beyond its elastic means, it will eventually knot up or snap. This is exactly what happens to a muscle under the same conditions; a pulled muscle is the painful result of forced overextension.
  • Alright, so how do you damage your muscles in this way? The most common activities leading up to pulled muscles include overuse, improper form during workouts, a failure to warm up and down before and after exercise, and skipping over stretching routines. Muscles need to be primed for exercise, and if this crucial step is neglected, they tend to be less flexible and more prone to damage and pain.
  • That’s all good and well, but how can you then tell if you pulled a muscle or if you’ve done something else? Well, the biggest distinction between a pulled muscle and a different source of pain is the fact that your flexibility is limited after you hurt yourself. Essentially, this means you struggle to bend, stretch, or generally move the muscle. The muscle is tight and sore. In addition, you may experience swelling in the pulled area. You’ll most likely also experience stiffness and weakness in the muscle following the damage and, eventually, (if you don’t receive treatment for the correct diagnosis) you’ll become ‘knotted up’ in the area around the muscle as a greater amount of muscular tissue succumbs to stiffness and overuse.

Here’s the problem, though: you may be experiencing all this and yet you’re still unsure whether you have a pulled muscle, or something else like, for example, a structural issue or pinched nerve.

Luckily, there is a way to tell. Pinched nerves, in particular, effect different areas of the body and produce different sensations. Take a look:

What is a pinched nerve?

  • Unlike a pulled muscle, a pinched nerve occurs when the body tissue around a nerve applies too much pressure to it. In other words, a pinched nerve has nothing to do with stretching or pulling: it is, in fact, the restriction of the nerve by its surrounding tissues and muscles. Let’s use another metaphor: a garden hose. Running through the garden hose is water vital for the plants in the garden. In the same way, your nerves carry vital information about the condition of your body to your brain. Let’s take it a step further: when the garden hose bends or is pinched, the water runs out and the plants suffer. Similarly, when the tissues around a nerve impede its ability to function correctly, the body is effected and you feel pain.
  • Now, you may be thinking, ‘sure, but how is this pain different from a pulled muscle?’ First of all, the origin of the pain is different: discomfort from a pulled nerve is traced back to the nerves themselves, all of which are found inside the cartilage, tendons, bones, and muscles of the body. It is not the muscle which is sore, it is the actual nerve. Furthermore, the symptoms of a pulled nerve are different from pulled muscles, in that one may experience tingling, numbness, sudden bouts of weakness, burning sensations, and an increase of discomfort when trying to sleep.

Both pulled muscles and pinched nerves are painful; they both decrease mobility and increase suffering, yet it is absolutely vital to understand that these two problems are treated very differently. The biggest mistake most people make is that they muddle the two, thereby exacerbating the pain and prolonging the healing process.

The thing is, if your discomfort goes untreated – or is treated incorrectly – you risk prolonged bed rest, extended periods off of work, a decrease in activity and mobility, weight gain, muscle weakness, and daily, extreme discomfort. None of these sound particularly appealing and, if you’re reading this, it’s most likely that you’ve already experienced one or more of these results. It’s time to take action.

So, if you’re unsure why you are experiencing pain or you feel as though you’re not getting any better, it’s time to get help. Physical therapy offers you the chance to find and heal the true cause of your pain, thereby allowing you to access the pain-free life you deserve.

Physical therapists can help you improve, restore or maintain your ability to move and function in your daily life. To learn more about physical therapists, visit the American Physical Therapy Association (APTA).

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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How to Fit a Work Out Into Your Busy Schedule

By now I’m sure you’re well aware of the benefits related to daily cardio, stretching, and resistance activities. Not only does your heart get a massive health-boost, but your entire body feels more supple and strong; your immune system is strengthened and you generally feel better. So, if you know all this, and have most likely experienced the positive effects of a daily workout routine yourself, why is it so hard to stick to a healthy pattern? Why is a daily exercise regime so difficult to maintain? The truth is, the reason we don’t stick to our guns is usually because of a busy work schedule; alternately, it could be because we can’t fit time into a hectic – and often delicate – work/family balance. We understand this predicament, and that’s why we’re offering you some useful tips on how to fit that much-needed exercise into your life, no matter the time constraints or pressures you face. Take a look!

As with most things in life, when it comes to implementing a regular, consistent daily exercise routine, perseverance is key. We know it can become difficult, that it can be tedious at times, and that you may feel like throwing in the towel, but making a commitment and sticking to it is absolutely vital. Just as you may be having a hard day at work, yet persevere because you know you need to, so too do you need to approach your workouts. Remove thoughts that tell you they’re not a priority… they are. And that’s really important to understand: your health is a priority, so treat it as such.

Now, we’re not suggesting this is by any means an easy thing to do. Sometimes these types of mind-shifts are difficult to make, but we know you can do it. Think of your workouts as a way to push your daily boundaries, to expand your skills, and as opportunities to better yourself both mentally and physically. Yes, you may be tired, you may be feeling groggy, and you may think you lack the energy to drive yourself on, but we promise that, once you start, your workout will be exceptionally rewarding both in the short term and long run. Keep at it! Here’s how:

6 Ways to Fit a Workout into Your Daily Schedule:

It’s competition time!

Whether at home or in the office, igniting your competitive spirit goes a long way in pushing you to do some exercise. Why not set up little goals to achieve? You can even challenge friends or family members to see if you can beat their times. If you really want to get creative, give yourself prizes when you finish within time or beat an opponent. It becomes a whole lot more fun to do workouts if you know that there is some sort of competitive spirit about them.

Consistency is key!

There’s a reason for the hype around habit-creation. When you are consistent in your activities, they become much easier to do and, eventually, they become part-and-parcel of your daily routine. It is no different when it comes to working out. Make a point of picking a specific time either in the morning or in the evening to do your daily exercise. Also, make sure you hold yourself accountable – stick to the chosen time and make it a constant, daily element of your day. Soon you’ll find that it has become a lot more engrained and natural; you’ll actually start missing it if you skip a day!

Personal Trainers Work

If you’re the type of person who needs a little extra motivation in order to stay on the right path, it might be worth your while to consider hiring a personal trainer. Doing so will ensure that someone other than yourself keeps an eye on your progress. If you’re not keen on a one-on-one situation, your local fitness center most likely offers community classes which will also incentivize you to exercise.

Plan Ahead

Plan your workout ahead of time. Make sure you have a detailed description of the activities you’ll be doing that week. In addition, include the foods you will be eating. It would be a mistake to assume that a workout alone will benefit you: diet plays a very important role in your health. Make sure to include more vegetables, healthy oils, fruits, and nuts into your everyday cuisine.

Workout Charts

Remember when you were at school and you were over the moon when you received gold stars? This is the same concept. Keep track of your progress, activities, workouts, and weight goals by using a chart. Achieving milestones will keep you motivated, determined, and focused.

Choose Something over Nothing

At the end of the day, choosing even small changes for a healthier body is a win-win. You really can’t lose by choosing a healthier snack, foregoing the car for a cycle or walking instead. In fact, making these small changes will boost your confidence and commitment. You’ll get rid of that feeling of guilt and regret, and you’ll start making even bigger changes down the line.

Make your health a priority and start developing a consistent, fun, daily workout routine – the above 6 tips give you the best chance of success. Even so, though, it can be difficult to get going. Knowing which exercises to do, how to do them, how much to push yourself, or even where to start, can be a tricky and frustrating place to be in. That’s why visiting a qualified, professional, hands-on physical therapist is the best decision to make.

A physical therapist will not only give you invaluable advice, help you with designing a workout schedule, and show you proper techniques, but he/she will also give you tailor-made exercises and stretches designed to support you throughout your workouts. You’ll get the answers you need in order to get going on the right foot. To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA).

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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The Hidden Cause of Your Constant Neck & Upper Back Pain

Neck pain and upper back pain may be two of the most common ailments people experience. From struggling to move your neck, to worrying about the position you sit in on your favorite sofa, pain in the upper torso is debilitating. Yet, many of those who experience these kinds of issues haven’t suffered a fall, twisted their necks unnaturally, or been on rollercoasters since their pain started. For most people, the cause of neck pain or upper back discomfort can’t be pinpointed: there is no single unique moment in which their backs or necks could have been injured. What then? How did they come to be in so much pain? And if you’re reading this, you’re probably thinking the same thing about yourself. Fear not, however, because we’re here to help. In this post, we’ll be investigating the hidden causes that have led to your neck and upper back pain. We’ll also be looking at what to do about it and which steps to take next.

The really frustrating thing about constant neck and upper back pain is that, no matter what you seem to do, it just doesn’t want to disappear. You’ve tried everything: hot water bottles, massages, and even long periods of rest, yet nothing has changed, right? Well, the truth is, it isn’t going to get any better unless you find out exactly why you’re experiencing the pain. See, the thing is, neck and upper back pain often have pretty mundane sources: your everyday habits might be the culprits here. Thus, no matter what you do, if you don’t start there, nothing will change. In lieu of this, take a look at some of the fairly common mistakes people make.

Lack of Exercise

Now, I can hear you thinking from here… “I should be resting my muscles, not moving them!” Well, no, not really. By not moving enough, you are actually setting your recovery back considerably. Muscles and joints need to move in order to maintain mobility. If you aren’t moving your upper back and neck enough, your muscles will start to stiffen and shorten, thereby placing stress on your joints and decreasing overall movement. This invariably leads to the pain you’re experiencing now. So, while rest may intuitively feel like the right thing to do, it may actually be doing more harm than good. Why not try doing some gentle stretches to loosen up the painful area? Furthermore, if you sit at a desk for long periods of time, be mindful of getting up regularly and stretching your neck and upper back. Walk around a bit and, during your time off, take up a new sport like cycling, walking, or swimming.

Posture

Having bad posture is one of the leading causes of upper back and neck pain. Slouching leads to a variety of ailments in the long run, but a tell-tail sign of poor alignment is the nagging discomfort you come to experience in your upper torso. Start becoming mindful of how you sit and stand: make sure your spine is aligned correctly. If you’re sitting at a desk all day, make sure your chair supports your back correctly, and that your computer – if you use one – is at eye-level.

Everyday Habits: Strain on your Upper Back and Neck

You may not know this, but some of the things you do daily actually affect your upper back and neck considerably. Think about driving, for example. How long do you sit in the car for? And, when you drive, do you turn your neck or just blink into the rear-view mirror when necessary? These are the types of things you need to start considering when it comes to the health of your upper back and neck. How long do you stare at your phone for, and do you slouch while you do it? When you bend down to pick up the groceries, the school bags, or your pot plants, do you do it mindfully or without regard for your upper back and neck? What about when you clean the house, play golf, brush your teeth and hair, or shave your legs? All these daily decisions and actions accumulate over time, and the effect their incorrect execution may have is usually far too understated. Make a change today: be mindful and cognizant of how you do certain tasks, how often you do them, and whether you’re aware of what your body is trying to signal to you. The devil is in the details.

When it comes to tackling the issue of upper back and neck pain, as has been mentioned earlier, movement is your best friend. Move as much as you can and as often as you can. Be conscious of the fact, however, that you should always be sensitive to the type of activities you’re able to do. Some safe activities on your road to health include Pilates and yoga, both of which offer you the opportunity to enhance the flexibility and mobility of you upper back and neck muscles. You could also try walking, swimming, and relaxing hikes in order to jumpstart your journey to a pain free life.

In addition to the extra physical activities we suggest, physical therapy is by far the best, safest and most effective way of tackling and overcoming your upper back and neck pain. With the help of a professional, hands-on physical therapist, you’ll not only find the root cause of the problem, but your particular issue will be treated accordingly, thereby permanently relieving your pain. And not only that, a physical therapist with equip you with the tools to maintain your pain free life by giving you tailor-made stretches and exercise routines suited to you personally. Physical therapy will mobilize your joints, relieve stiffness, and rid you of your pain so that you can enjoy the life you deserve.

To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA).

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Falling: Facts Behind the Fear

If you generally step more gently as you go down the stairs, hold the hand-railing a little bit tighter, and take careful note of where your feet land next… you’re not alone. The vast majority of us either consciously or subconsciously fear the sudden jolt and feeling of vertigo related to feeling taking a tumble – not to mention the pain that comes afterwards! Our worst fears are realized when we start to think about the horrendous consequences of a fall: hip-fractures, muscle tears, back pain, even broken legs all come to mind. Yikes! Is it any wonder that a common nightmarish theme is falling out of bed? In fact, a fear of falling is so common that most people don’t even know they’re afraid! That’s right – the fear isn’t consciously spoken about or acknowledged, rather it translates into minute, prolonged posture and gait abnormalities which, if left unnoticed, can wreak havoc on one’s mobility and self-confidence. That’s why this post looks at why most people are secretly afraid of falling, why most don’t even know they’re afraid, and – thankfully – what we can do about tackling this problem.

Being afraid of falling is more than a cautious tip-toeing around objects: it’s an overarching alteration of the way we assess, approach, and interact with the world around us. Unbeknownst to many of us, the fear of falling actually restricts our movement, thus it can, in fact, cause pain and immobility over time. And not only that, it can actually reduce self-esteem, restricting us from otherwise social interactions along the way. So few of us ever really acknowledge the overarching effects of our fear that, consequently, we forget how our daily lives are being impacted – we become accustomed to limitations and we accept our worry as part of life. And yet, it doesn’t have to be that way!

Decreased Balance

As you’ve gotten a bit older, you’ve stopped riding on your bicycle, stopped practicing yoga, and stopped rowing down the river in your canoe. The result? Your balance has deteriorated and you’ve started feeling the impact this has had on your mobility. The less balance-orientated activities you do, the less you hone your balancing skills, thereby allowing weight to be unevenly distributed throughout your body. This causes straining and overcompensation in certain areas and weakness in others. Subsequently, an unbalanced body wreaks havoc on your brain: is it that much more likely to fear falling… after all, it knows your balance is off! The answer? Well, get back on the yoga mat, dust off the bicycle, and start practicing activities that increase your balance; a daily effort to evenly distribute weight and create a greater awareness of your body’s balance is, ultimately, a giant leap on your road to overcoming the fear of falling.

Muscle Weakness

Just as you’ve given up the rowing, you’ve also neglected to do your daily walks or stretches, thus your muscles have started to weaken and lose strength. Without muscle strength, your body isn’t capable of giving you the confidence needed to overcome a fear of falling. Again, your mind understands that your body is incapable of compensating for a fall if you have weak muscles, thus it trains you to restrict movement accordingly – it lessens the probability of a fall. Why not start walking for 30 minutes a day? Muscle weakness starts alongside a sedentary lifestyle: get active and feel the confidence return to both your body and mind.

Footwear

When it comes to falling, footwear matters. Yes, of course, wearing 9-inch heals to the park is asking for a tumble, but realistically, wearing shoes that are incapable of supporting and distributing your weight evenly is setting you up for failure. Footwear needs to be comfortable and stable, thus giving you the reassurance of a good, strong, supported stride. In addition, good footwear offers you balance! So, don’t hesitate to ditch the heels and opt of support and comfort – your body and muscles with thank you for it!

Obstacle Awareness

Clutter, mounds of clothes, various sofas, and random chairs in your home place before your body a daily obstacle course – from stepping over a coffee table, to swiveling around a badly-placed chair, these movements impact your peace of mind, place stress on your already weak muscles, and increase your fear of falling. The stress associated with navigating the living-room is, at its most basic level, akin to traversing an uneven hillside: the fact that you do it every day makes your mind and body feel as though you need to be protected, and thus your movements become limited. Obstacles feed your fear. If watching Marie Kondo is motivation enough to clean out the clutter, then waste no more time! Clear a path to freedom from fear!

At the end of the day, we know and understand that your fear of falling is far-reaching: from your body to your mind, your mobility and lifestyle are both being affected. That’s also why we know that seeing a professional, hands-on, caring physical therapist is by far the best, most effective, and safest way of tackling the issue. A qualified physical therapist is able to diagnose the root cause of the problem, assess posture, gait, and muscle tension, and work with you in order to free you from your daily anxiety.

Furthermore, physical therapy offers you tailor-made exercises and stretches, thereby allowing you to maintain a strong, stable body and a life free from fear! With physical therapy, the self-confidence to step out proudly, strongly, and bravely will become second nature to you. To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA).

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Knee Pain: Causes and Cures

Knee pain affects almost every single person at some point in their lives. From sprains, to cartilage issues, all the way through to posture-related injuries and muscle tears, knee pain seems to play a role in the sometimes debilitating struggle for a pain-free life. We understand how the nagging, irritating, and oftentimes overwhelming pain in your knee affects your day-to-day activities, not to mention your social life, and that’s why this post is all about knee pain: what it is, why it is, and what can be done about it.

When it comes to knee pain, few people really understand its origins. This is not least because of the complex structure of the knee joint and its position in the body. In fact, the knee is one of the most important body parts. Why? Well, it not only grants the lower leg an immense amount of flexibility, but it also support and maintains the mobility of the upper leg and, finally, the torso and entire upper body. In other words, the knee is an invaluable part of the body’s mobility and stability.

It is no wonder, then, that the knee joint is also the site where most of the body’s pressures and strains accumulate. From walking, to running, and even to standing, the knee is subject to an incomprehensible amount of daily pounding and weight. In truth, your knees withstand more strain than you know, and without their resilience you would probably be far less mobile. Which is why, of course, knee pain is so debilitating.

As a knee experiences the constant pressure and strain placed on it by our everyday activities, it gradually starts to experience wear-and-tear, that is, muscles lose their strength and the cartilage is subsequently placed under more and more stress – hence, the pain. Quite often, if this state of affairs isn’t appropriately addressed, the cartilage might give way or tear, leading to serious injuries requiring surgery, or worse still, a complete knee replacement. Amongst these rather alarming injuries are the likes of ACL injuries, knee fractures, dislocations, PCL injuries, tears, popping, swelling, tendon injury, knee cap dislocations, and a myriad more – and, if the names don’t scare you, the pain will.

In lieu of this, it is easy to see why the maintenance of a healthy knee joint is vital. Unfortunately, however, many people already suffering from knee pain turn to temporary solutions for comfort: from painkillers, to surgery, and all the way around to injections and rest, people just aren’t taking action. The issue with pain in the knee joint is that rest and procrastination, not to mention tablets, only make things worse – as you know, the pain often only increases if you try to wait it out, and in the end you’re left with an even longer road to recovery. Yet, in a world where there is so much conflicting information, what can you do? Where do you turn? And how can you get rid of this pain?

Luckily, there are ways to combat knee pain and, in many cases, totally eradicate your daily discomfort, thus getting you back to the activities you love. Take a look:

Exercise – All Things in Moderation

We know you might be active, love golf, running, and sports. Maybe you just like walking and enjoy being outside. The good news is, activity and mobility are sure-fire ways of fast-tracking your journey to a pain-free life. Importantly, however, you need to be very sure that the exercises you do are moderate, low-impact, and do not place unnecessary or damaging strain on your knee. Movement is key… but, in moderation.

That having been said, try doing exercises that strengthen your knee as well as give it extra motion. Straight leg raises, whereby the leg is slowly lifted to extend the knee joint, are really helpful. Try leg presses and balancing exercises to increase the flexibility and strength of the knee joint. In addition, why not try cycling? Riding a bike is a low-impact form of exercise and is incredibly beneficial for strengthening the muscles around the knee joint. It’s all about support: find activities that support your knee so as to get you moving and feeling stronger… all in preparation for those things you long to get back to doing.

Physical Therapy

While increasing the amount of low-impact physical activity you do is helpful, the best and most effective way of eliminating your knee pain – fast and safely – is physical therapy. A professional, hands-on physical therapist is able to diagnose and treat the root-case of your problem, thereby offering you a permanent solution to your knee-pain. And not only that, physical therapy gives you a set of tailor-made exercises and stretches you can do at home; this means that your road to health doesn’t stop when you leave the PT room – you’ll be able to maintain your pain-free life well beyond your physical therapy sessions. Physical therapy is so much more than just a temporary mask for your pain: it’s about your health and your happiness.

Physical therapy gives you the opportunity to restore functionality in your knee, the tools to help rebuild and strengthen muscles, and the comfort of knowing that the range of motion in your knee is being systematically increased.

Don’t let knee-pain ruin even one more day of your life. It’s time to get back to that golf game you’ve been dying to play, that yoga class that’s been in the back of your mind for weeks, and the training for that marathon you’ve waited forever to run. Knee pain is terrible, but there are solutions. To learn more about physical therapists or find one in your area, visit the American Physical Therapy Association (APTA). ​

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Desk Jobs: How to Relieve Aches and Pains

Aches and pains…Could it be that you’re just getting older or that you’re less active, perhaps? Maybe it’s just a temporary phase in your life. You’ll grow out of it, right? The truth is, aches and pains are often associated with daily, ongoing, habitual mistakes. Take note of the word habitual – habits are key to understanding precisely why we experience certain discomforts during the day. If you’re one of the millions of people that have a desk job, and you’re also one of the millions who experience daily discomfort, it’s time to retrace your steps and reprogram your habits.

Desk jobs are often some of the most stressful positions in society, not only because of the immense responsibility afforded them, but also because of the physical pressure that type of daily routine places on the body.

Often, a desk job is underscored by a vigorous 9-5 schedule, and as you may know, that schedule leaves very little time for you to take note of your body and your habits. More often than not, you’re probably stuck in traffic on your way to work, you’re slightly late, you’ve possibly missed breakfast, you work right into lunch, and then you rush home for dinner with the family. Granted, not all your days look like this, but on average this might be what you deal with on a daily basis. Basically, it leaves no time for you to really take of yourself.

It comes as no surprise that you’re suffering from daily aches and pains. Sitting in the car, at the desk, at home, and during meals, impacts your health greatly. And furthermore, an unhealthy diet might be spurring on the discomfort. Even worse, you may not be drinking as much fluids as you should be, or maybe you’re substituting water with coffee. All these things add up. Our bodies are not made to withstand bad habits for too long.

The good news is, however, things can change. It may seem impossible right now, but take a look at just some of the ways in which you can change your daily routine for the better.

How to Relieve Aches and Pains:

Make Time in the Morning

We know that getting up may be tough, but the early hours of the morning really do give you the best chance to lay a powerful foundation for the day. Take just 20 minutes after you get up to be silent, stretch, drink a cup of herbal tea, meditate, or even read. Make that time yours, and the habits you create thereafter with be healthier and fruitful.

Take a Look at your Transportation

How far from work do you live? Do you have to drive? Could you challenge yourself to ride your bike? Any form of exercise you can incorporate into your day is a massive step towards relieving pain. The more you move, the better you feel. If you can avoid the traffic and the hours of sitting in the car, you’ll notice an amazing difference right away.

Drink Water

Throughout your day, it’s vital that you note how much water you’re drinking. If your joints and muscles aren’t lubricated, you’ll experience pain. Why not set yourself little reminders? Drink 8 oz. of water on the hour, ever hour, for example. Ultimately, you need to drink about 10 cups a day – challenge yourself to meet that goal.

Walk

And while we’re on the subject of water, why not meld two habits into one? Every time you drink some water, get up, walk around, and stretch a bit. In this way, you’re killing two birds with one stone. Walk to the water cooler, for example. Or if you’re adventurous, why not head to the kitchen and create a water-based drink with lemon or strawberries? Again, movement is vital, and the more you move, the faster you’ll heal. Please refer to Why Walking is Critical for Your Health.

Posture Matters

When you’re seated at your desk, it’s very important that you take note of your posture. Slouching or sitting with an unsupported lower back will eventually lead to pain. Make sure your desk isn’t too low and that your computer screen is at eye level. In this way you will prevent slouching and forward head movements, both of which could lead to problems down the line. Also, why not stretch every 20 minutes? In this way, you’ll prevent stiffness and future discomfort. Please refer to How to Improve Posture and Eliminate Pain.

Healthy Eating

All too often we assume that what we do is most important. While this might hold some truth, what we eat is equally as vital. The food you consume fuels your brain and body, so the better you eat the more productive and healthy you will be. And not only that, food heals. Eating more anti-inflammatory foods, healthy snacks, dark greens, nuts, and seeds, will help you relieve those aches and pain much sooner. Be sure to start with a healthy breakfast and to continue with your snacking, lunch and dinner in the same way. Be sure to include adequate amounts of protein while avoiding sugary foods.  Also, cut out some of the caffeine if you can – it can lead to anxiety and stress, both of which contribute to pain.

Get some Sunshine

Unfortunately, unless you work at Google, desk jobs don’t really come with too much time spent outside. That having been said, you can make the change. Why not get outside and eat your lunch in a park? Or, better still, take a little stroll and explore the area around you? Getting some vital Vitamin D, naturally, is imperative for a healthy body and mind. You’ll also find that the sunshine vitamin helps improve your mood, thereby making the decision to create better habits that much easier! Please refer to 7 Tips to Prevent Illness & Seasonal Affective Disorder (SAD).

Desk jobs don’t need to be a ticket to old-age, in fact, they offer a unique opportunity to change your habits for the better. By using the tools you have around you, by utilizing your time, and by noting the needs of your body, you’ll make serious headway into getting ridding of those aches and pains. Make your habits count!

What are some of your best tips on how to relieve aches and pains?  Please share below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!

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5 Ways to Feel Healthier and Happier

Thankfully, winter is on its way out!  Spring is on the way, but the day light hours are still short.  It’s still cold and darker in most places right now.  The cold and darkness can leave you feeling a bit low energy and blue, stressed out, and worn down.  The colder weather for some can cause health concerns including colds, flus, achy joints or even depression.  Even though it may be gloomy outside, your outlook doesn’t have to be!

It’s not uncommon during this time of year to feel a case of the “winter blues” – sometimes known as SAD (seasonal affective disorder) which is a more serious side to the winter blues.

At one end of the extreme, people with SAD tend to struggle during the short dark days of winter, sometimes to the degree where they don’t want to get out of the house.  To learn more, please refer to 7 Tips to Avoid Seasonal Affective Disorder.

On the other hand, there are those who wake up cheerfully, rain or shine.  In-between these two groups are those with the winter blues.  They manage with difficulty during the dark days and are less joyful, productive, and creative than usual, but they still get out of the house.

So, what’s the real difference between SAD and the winter blues?  The degree of dysfunction is key.

People with SAD suffer setbacks as they withdraw from friends and loved ones, and they are significantly unhappier.  People with the winter blues tend to manage with life’s basic demands, but with a bit of difficulty and not much motivation.

But these two groups are by no means completely divided.

Pile stress on to someone with the winter blues (such as longer work hours, tighter deadlines or a poor performance rating) and – hey, presto!  The winter blues can turn into SAD.

On the other hand, if a person with SAD retires (who can therefore sleep in and take it easy), may feel better with just a mild case of the winter blues.

In other words, seasonal vulnerability varies from person to person and from one situation to another.

The good news is that whether you have SAD or the winter blues, it’s possible to live an active and full life all year round – winter, spring, summer or fall!  Here are 5 ways you can catch feeling a bit low early and still enjoy a healthy, happy life! 

5 Ways to Feel Healthier and Happier:

1. Recognize the Problem

Early signs can be small.  Low energy, feeling tired, wanting to sleep more, craving sugar, and a lack of motivation are all symptoms.

Spot these signs early on, and you have a good chance of preventing the symptoms from worsening.  You will be feeling back to good, quick!

2. Get More Light

Your body produces Vitamin D3  which helps regulate your mood.  So whenever you see some sun rays outside, go for a walk on a bright morning!  Bring more light into your home.  Open your curtains and have bright lighting by your bedside table.  Better yet, get one of those bedside lamps that gradually gets brighter so you wake up naturally and refreshed.

You may even consider supplementing.  Vitamin D3 is critical to the absorption of calcium through the intestinal wall which is important for bone health.  It’s also a critical nutrient in maintaining a healthy immune system.  However, there are potential cardiac risks to over supplementation.  A healthy varied diet will typically supply adequate calcium levels (assuming that adequate Vitamin D3 levels are present for absorption and that you are avoiding drinking soda).  Many physicians and dietary experts now recommend between 2,000 – 3,000 IU’s per day.  Speak with your health care provider to see what your needs may be.

3. Move Daily

I know exercise is easier said than done sometimes (especially when you don’t want to leave your toasty bed).  There are plenty of things you can do without putting your gym clothes on.

Regular exercise releases your feel-good hormones and leaves you feeling energized for the day.

Take a walk in the park, go for a morning bike ride, walk to the shops instead of drive…those are just a few of the things you can do to get more active.

If you need more motivation to stay moving, try signing up for a local spring 5k walk/run or half marathon.  Then get on a training plan so you can have some accountability and motivation to get moving and stay moving!

4. Relax

The transition in seasons can be a stressful time of year.  Be kind to your body.  Take a warm bath.  It’ll allow your body to relax deeply and feel warm.

To add an extra healthy boost to your bath, try adding Magnesium Bath Flakes or Epson Salts to your bathwater.  Magnesium is a critical component of bone health and health in general.  Magnesium helps the body to regulate calcium levels.  This has a positive effect on bone health and also has been proven to reduce the risk of kidney stones.  Magnesium is an important mineral to many body processes and has been shown to reduce muscle fatigue and spasms as well as promote improved sleep.  Epson Salts can be found in most drug stores and department stores.  Dissolve a cup or two into your warm bath water and enjoy!

Sometimes a bit of ‘me time’ is all we need!

5. Listen to Upbeat Music

I have always thought of music as food for the soul.  An upbeat tune can change an atmosphere instantly and create a positive vibe.  Put your favorite upbeat tunes on, and your mood will be lifted!  Better yet, listen to your favorite music while working out or doing household chores!

Don’t let the blues get you down! (And don’t worry; spring is just around the corner!)

What are some additional ways you might enjoy a healthier and happier transition of the seasons?  Please share your tips below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!

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Why You Should Take Time to Focus on Your Health

The United States spends more money by a wide margin than any other country on health care.  Our health care system is set up to keep us from dying, not thriving.  Our average life span barely makes it in the top 30 when compared to other nations.  As it stands now, the American health care system is poorly equipped to help us maximize our health span.  Health span is defined as a period of time in which a person is generally healthy and free from serious disease.

Health care costs in America continue to increase without actual positive change in our health status as consumers.  It is imperative that we take a leadership role in our own health care by continuing to be proactive.  Part of being proactive is learning how to care for and manage common non-life threatening injuries and illnesses.  The medical system is not designed to help you to maximize your health and well-being.  It is designed to prevent you from dying and to maximize profits for the corporatocracy that controls our health care system.  It is imperative that we manage our health by learning how to self-treat non-life threatening and non-emergent injuries and illnesses.  Continue reading to discover the 6 reasons Why You Should Take Time to Focus on Your Health.