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Smart Tips For Staying Active In Age

Many people assume that they’ll have to trade in their athletic shoes when they hit a certain age. But, this just isn’t the case anymore. Today, people are staying active in age, even running marathons well into their 70s! Think you’ll be stuck just walking when you get older? Think again!

Many people assume that they’ll have to trade in their athletic shoes when they hit a certain age. But, this just isn’t the case anymore. Today, people are staying active in age, even running marathons well into their 70s! Think you’ll be stuck just walking when you get older? Think again!

It’s true: Aging means changing some things in your life. As your body starts to feel the toll of all the years of use and abuse from sports, you might not feel like a spring chicken anymore. Your days of feeling invincible may be numbered and your body may not be as forgiving as when you were younger. The usual stiffness and aches and pains from physical activity may linger longer and there may be no catalyst for some of that pain. But, that doesn’t mean that you have to hang up your athletic shoes quite yet. Staying active in age doesn’t mean trading your running shoes in for walking shoes.

Today, more people than ever before are running marathons well into their 70s. They’re picking up sports like CrossFit, triathlons, even long-distance cycling. As you age, your body handles physical stress differently. However, that doesn’t mean you’ll be stuck in a chair. It means listening to your body and adapting your training and activity to how you feel.

Switch To Shorter More Intense Workouts

Assuming you’re in shape and pretty physically active, you can switch from longer workouts to shorter but more intense ones. For example, if you’re accustomed to long runs, try sprinting or intervals instead. Hour-long weightlifting sessions could be shortened to 20 minute-sessions that are more intense. Really, this has everything to do with listening to your body. If the longer workouts are too much for you (i.e. they’re leading to more pain and injury), then it’s time to switch to shorter workouts. After all, you wouldn’t want to have to give up an activity because of an injury.

Staying Active In Age Means Longer Recovery Times

It bears repeating again – Recover. We stress all the time how important it is to give your body ample time to recover. Yet, so many people take this for granted, until they show up for physical therapy because of pain and injury. As you age, your body definitely needs more time to recover. Your muscles begin to decrease in density, which means your body is working harder to support the stress from activity. This is the primary reason you need longer recovery times. Of course, this doesn’t mean days on end of doing nothing but sitting on your couch. It does mean varying your training – especially in intensity – so that you give your overused muscles a break.

For example, if you’re a runner, switch it up with swimming or cycling more often than you use to do in your younger years. If you do CrossFit, try adding in yoga or Pilates more often. And, of course, take frequent and as needed rest days. It’s not the worse thing in the world to skip a workout if you can hardly get out of bed. It would be the worse thing in the world to push yourself to injury. Do yourself a favor and take a break if you need it.

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Substitute Weightlifting

Many people find that as they age it becomes more difficult and painful to hold weights. This could be from such common aging problems as arthritis or carpal tunnel and simply from your grip weakening. However, that doesn’t mean you have to give up resistance training. In fact, resistance training is one of the most important workouts to continue as you age as it helps with keeping weakening muscles strong, coordination, balance, and helps prevent falls. Using resistance bands or your own body weight can be just as effective as dumbbells or barbells.

Build A Balanced Workout Routine

You might have been able to get away with just running or cycling or swimming in your younger years. However, doing just one sport all the time now in age puts you at higher risk of an injury. We recommend have varied and balanced workouts even when you’re young as variety keeps you injury-free. This is even more important the older you get. You should focus on strength training just as much as cardio; balance just as much as coordination, and power just as much as flexibility.

Physical Activity And Growing Older

Everyone knows the importance of physical activity. Yet, many people find it harder to remain active as they grow older. It’s partly because it takes more effort and partly because life becomes more demanding. However, physical activity helps you age more healthily and it can help prevent many injuries and even surgery. It helps you maintain strength for independence. It promotes mental health, improves heart health, and keeps you energetic throughout the day.

 

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Weight Lifting: Good For Your Heart And Injury Prevention

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Running is an ever-growing popular sport among professional and recreational athletes. It’s also one of the best forms of cardiovascular exercise – and everyone knows the benefits of having a healthy cardiovascular system, especially in preventing injuries. Yet, running is not the only cardio workout. There’s swimming, cycling, plyometrics, dancing, and many other sports and activities that will work your heart just as much as your muscles.

But, according to new studies, there’s a new – but not-so-new – activity that may just beat running in being better for your heart. English researchers have found that weight lifting is actually better for your heart and overall health than running and even walking. Furthermore, it’s one of the best ways to prevent injuries.

Weight Lifting Is The New Cardiovascular Activity

When you think of a cardiovascular exercise, chances are you think of an activity that requires a lot of bouncing, speed, and huffing and puffing. However, just because you’re not gasping for air doesn’t mean you’re not working your heart. And, let’s just be clear here, you should never really be gasping for air as that’s a sign of incorrect breathing, which can lead to injury.

Despite the assumptions that most people make about cardiovascular activities, any activity that works your heart is cardio work. Granted, some activities work your heart harder than others, like running. However, this doesn’t necessarily mean that these activities are better for your heart or overall health. In fact, researchers found that activities requiring heavy static exercising, such as weight lifting, actually give the heart a better workout. This is due to how much oxygen is expended from the body. Heavy static exercising expends more oxygen than running as it requires more usage of the muscles, according to this study and multiple other studies.

The researchers found that the participants in the survey were able to lower their risk of cardiovascular disease by over 30% through lifting weights. Even more promising was the risk of disease was lowered by almost twice that amount when engaging in both static exercising – like weight lifting – as well as an aerobic activity like cycling or running.

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Lifting Weights To Prevent Injury

Most people think of high aerobic activities as increasing their risk of injury. Indeed, high impact sports do put more stress on certain parts of the body that can lead to injury if you don’t take the necessary steps in prevention, such as doing prehab. However, high impact and aerobic sports aren’t the only sports that present injury risk.

Weight lifting is a double-edged sword because it helps both in strength training for injury prevention as well as presents its own risk for overuse injuries. Strength training is one of the best ways to prevent injuries. It helps increase your range of motion as well as reduce fatigue. Lifting weights is one way to do strength training. It improves muscle function, increases performance and efficiency, and helps the body handle stress.

However, by lifting weights improperly or doing too much too soon, you can end up getting injured. Regardless of the activity, you need to pay attention to your form, technique, and your body cues to know when to slow down or stop.

Lift An Hour A Day And Lower Your Risk! – Not Quite

So how much do you need to lift weights? Do you now need to spend all your time getting buffed up at the weight machine? Not, not so fast.

Although other researchers from Iowa State University found that lifting weights lowered your risk of a heart attack or stroke by 70%, it had nothing to do with lifting for than an hour. In fact, researchers found that lifting weights for more than hour added no other benefits.

“People may think they need to spend a lot of time lifting weights, but just two sets of bench presses that take less than 5 minutes could be effective,” said DC (Duck-chul) Lee, associate professor of kinesiology, in a press release about the study.

Furthermore, these researchers found that you don’t need to do aerobic exercises with weightlifting to reap the benefits. They found weightlifters had the same benefits, if not better, in regards to reducing the risk of cardiovascular disease.

So, should you give up all other activities and focus on weightlifting? Absolutely not as exercise variety as the best for overall health. However, adding in weightlifting and other forms of resistance training will also lower your risk of injuries. The caveat: just don’t overdo it.

 

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Tips For Safe Winter Biking

The snow is here to stay, but that doesn’t mean you should be kept from cycling for exercise or commuting. It’s important to do safe winter biking as the roads and weather create dangerous conditions.

The snow is here to stay, but that doesn’t mean you should be kept from cycling for exercise or commuting. It’s important to do safe winter biking as the roads and weather create dangerous conditions.

The Twin Cities has one of the most active populations in the country. It’s something we’re proud of because even in the wintertime, our outdoor physical activities do not slow down. While the rest of the country trades the trails and roads for a treadmill or stationary bike, we strap on the skis and fat tires. Snowy conditions do not slow us down in the least, but it does cause us to take extra precautions. Even a seasoned cyclist should practice safe winter biking.

Cycling – whether you’re a commuter or use it for sport and cross-training – is big here in the Twin Cities. That’s why we have over 50 miles of bike trails and bike paths. And, even when the snow is coming down, we’re so committed to physical activity that you’ll still see winter cyclists. But, although most of us can consider ourselves pros when it comes to the snow, we should never take Ole’ Man Winter for granted. Whether you’ve been winter biking for years or you’re just starting out, here are some tips to practice safe winter biking this season.

1. Riding Defensively = Safe Winter Biking

Many cyclists know this yet choose to ignore this age-old advice – even the seasoned cyclists. You should never ride assuming a driver is going to see you and acknowledge you. This is even more important during the winter as road conditions and weather slow reaction times. Not only does your vision decrease as a driver as well as a cyclist, but wet, icy, and snowy conditions can make for long stops. Do not assume that a driver sees you or that they’ll stop on time. You might have the right of way but that’s not going to save you from an accident if the driver doesn’t see you or chooses to ignore you.

2. Be Aware Of Road Conditions

In the Twin Cities, you can bet that bike trails and paths are paved just like the roads. However, that doesn’t mean you don’t need to be aware of the road conditions. Furthermore, you need to be aware of the driving road conditions as well. Knowing the dangerousness of the road for both cars and bikes can help you make smart and quick decisions when you need it the most. Your path might be fairly clear and dry, but the exhaust and oil from thousands of cars create icy conditions on the roads that make it more dangerous for you.

Also, knowing your own conditions means you can adjust how your ride depending on what’s ahead of you. Slowing down, staying loose, and riding straight on slippery stretches will help you avoid accidents that end in injury.

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3. Choose The Right Gear And Equipment

You probably shouldn’t take your nice road racing bike out into snowy and icy conditions. Certain bikes are made specifically for the winter and it’s not just about the tires. Fat tire bikes, as well as studded tires, can get you through the snow, but choosing a bike designated for cold-weather use can keep you safe as well as keep your expensive road racing bike in good condition.

Other than having the right bike, you need to wear the right clothing and gear. Having the right layers – a moisture-wicking shirt followed by fleece and a waterproof or windproof jacket – can make all the difference in keeping you safe. Being cold means thinking less clearly, which could mean making the wrong decision that leads to injury. Staying warm with the right layers, headwear, shoes, and gloves means being able to think clearly and quickly to avoid accidents.

4. Make Sure You’re Seen

Having a bike light, wearing bright colored or neon clothing, and even having a headlight will help you be seen by drivers. Even in the daylight, snow causes visibility issues. A driver should be able to see you just as clearly as other cars. You should have a light in the front and the back.

5. Watch Your Lane Position

You may be tempted to ride right up next to the curb. However, many times this is the most dangerous place to ride due to the road conditions. As snow is plowed, it gets pushed to the side. Along with exhaust from cars, you could be riding on some slick surfaces. While we might do a good job of plowing bike paths around here, you should still watch the road in front of you and choose a position that’s safe for you regardless of the inconvenience of drivers.

6. Winter Riding Body Position

Your body position shouldn’t necessarily be any different than other times of the year. However, many people – seasoned winter cyclists included – may be tempted to hold extra tension. From the stress and anxiety of road conditions, you may be less relaxed. This tension can lead to strain on the muscles. Coupled with the cold temperatures, it’s a recipe for an injury. Stay relaxed and loose but remain alert.

Bike Safely, Bike Smart – Even In Winter

You shouldn’t be sidelined because of the weather. Biking provides so many benefits, whether you do it to cut down on commuting costs or you use it as cross-training – or both! Cycling is one of those sports that almost anyone can do regardless of fitness level. It’s even beneficial for those who are in pain from high impact activities. The wintertime shouldn’t slow you down – except to remain safe. Be alert, be smart and practice safe winter biking.

 

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Text Neck – Yes, It’s A Thing

For some people, texting on the phone can be a literal pain in the neck. It’s called Text Neck and with the drastic increase in texting and smart phone usage, it’s coming close to being an epidemic. Texting could literally be changing your spine.

For some people, texting on the phone can be a literal pain in the neck. It’s called Text Neck and with the drastic increase in texting and smartphone usage, it’s coming close to being an epidemic. Texting could literally be changing your spine.

It’s no secret that people spend more time on their phone texting and using the Internet than using it as an actual phone. At first, it seemed only beneficial – to send off quick messages at the drop of a hat or look something up quickly on the Internet. But, no one anticipated just how harmful smartphone usage is becoming. From too much screen time at younger and younger ages to vehicle accidents to social problems, smartphone usage is becoming ever riskier. A new problem is becoming even more clear. It’s called Text Neck and it’s a literal pain in the neck.

You probably experience it without even really realizing it. From headaches and migraines to tension in the shoulders and neck. At the most, it causes pain that can radiate down the spine and up into the head, causing back pain as well as headaches.

Doctors increasingly see this problem with not just young adults but children and older adults as well.

What Is Text Neck?

When you text or look at your wireless device, where are you looking? Best guess is that you’re looking down, which puts the head in and neck in an unnatural position. This position also adds more strain to the shoulders and spine. Over time, it could even change the alignment of your spine and cause spinal growth issues for children as they grow.

When you tilt your head down, it puts more strain the neck and spine as if the head weighed more. A tilted head is going to feel like it weighs more than when you look straight ahead. This weight, like an overly heavy backpack, causes the pain in your neck, back, and even shoulders.

Of course, looking down and tilting your head is not a new action for humans. After all, we look down all the time to read. However, the difference with Text Neck is that people are spending more time being captivated by what’s on the screen without taking adequate breaks. When reading, most people take frequent breaks by looking up. However, researchers are finding more frequently that people do not look away from their screens often enough. People are even blinking less, which is leading to more than just neck problems but also eye problems.

Moreover, some people take a break from looking at their device but go to reading which is the same position. So, you’re really not giving yourself a break at all from the position of hanging the head.

Symptoms Of Text Neck

Chances are you’ve actually experienced Text Neck and frequently. It may be as little as tension in the neck and shoulders or as great as a migraine. In fact, most people assume vision problems or worse when they get frequent headaches or migraines. Yet, many times those headaches are actually a symptom of neck problems. Other symptoms include:

  • Neck pain, soreness, and stiffness
  • Upper back pain – nagging or sharp pain, and even muscle spasms
  • Shoulder pain and tightness
  • Pain that radiates down your spine and even down your arm into your hand
  • Chronic headaches or migraines with no overt medical cause
  • Increased curvature in the spine not associated with biological scoliosis.
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How To Avoid The Pain In The Neck

Quite simply: limit your smartphone usage. It’s incredibly important to not just change your posture. If you lift your device to eye level – which is where it should be – without limiting your time on it, you’ll create problems in your arms and shoulders that are now taking the strain. The reality is that there is no great posture for avoiding text neck unless you limit your time on your device.

Any device, and even a book and television should be sitting at eye level and in an ergonomic position.

Amusingly, there’s also an app – ironically called Text Neck – that offers real-time feedback” about your posture in front of the device. It was developed by a chiropractor that saw the writing on the wall when it came to neck problems and smartphones. This app can help determine whether you need to change your posture and how you should change it.

Relieving Text Neck

Aside from limiting your device usage and changing your posture, you can do other things to relieve the pain in your neck. A physical therapist can work on your posture and strengthening your neck muscles. Manual therapy, like a massage, can also relieve the pain.

Doing stretches throughout the day – such as head rolls – is something you can do on your own. However, these are only temporary relievers as you have to remove the problem to become totally pain-free from Text Neck. Limiting your usage, changing your posture, and strengthening your neck and back muscles are going to help you get rid of the pain in the neck for good.

 

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6 Concussion Myths Busted

The Internet has no shortage of information, even if it is inaccurate. Most people do not do their due diligence in sifting through the noise to find the truth. Here are some concussion myths, perpetrated by the Internet and good-willing people only wanting to help, that are set straight.

The Internet has no shortage of information, even if it is inaccurate. Most people do not do their due diligence in sifting through the noise to find the truth. Here are some concussion myths, perpetrated by the Internet and good-willing people only wanting to help, that are set straight.

How often do you find yourself searching on the Internet for medical information? A lot? You’re definitely not alone, as witnessed by the rise of such sites as Web MD that seem to have all the answers to every medical problem. And, even if most of the information is reliable, a lot goes unsaid and is misinterpreted.

Like back in the day before the age of the Internet, more information came through hear-say from your neighbor or the other parents on the sports team. Yet, you still had to talk to a professional before you actually took any action. That’s not so much the case anymore as people continue to trust what they see on the Internet despite the source. The bottom line is that the Internet has no shortage of information. Yet, much of that information is inaccurate and most people do not do their due diligence in sifting through the noise to find the truth. This is why we multiple “myth-busting” articles to break the chain of misinformation.

The Internet is full of concussion myths, believed and spread by good-willing people only wanting to help. But, here are some of those myths busted that you can share at your kid’s next game.

Myth #1: You can’t let someone sleep after a concussion.

Familiar with the instruction to wake your child up every 20 minutes to ensure consciousness? Well, you can now rest easy knowing that that’s completely unnecessary. This piece of advice has been circulating among parents and the Internet for decades. It used to be good advice – before life-threatening brain bleeds could be detected by CT scans. Now, doctors actually recommend getting a good night’s sleep if you’ve sustained a concussion. Unless, of course, there is a brain bleed in which case your doctors will take care of you.

The reality is, however, that less than 0.1% of concussions result in brain bleeds are not even serious enough to head to urgent care. Although, we always recommend seeing a doctor if you’re unsure and worried.

Myth #2: You should spend your days resting.

This might seem counter-intuitive, but resting after a concussion is not the best medicine. New research proves that physical activity actually helps children and adults recover from a concussion quicker. Obviously, though, you shouldn’t head right back into a football game after a blow to the head. When in doubt, sit it out. However, it also doesn’t mean being bedridden. Take it easy if needed and listen to your body.

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Myth #4: You only get a concussion if you’ve been knocked out.

This is a popular myth; yet, it’s completely false. Unconsciousness is just one sign that someone has sustained a concussion. Usually, this is a pretty serious sign that warrants a trip to the urgent care or ER. However, you don’t have to be knocked out in order to have had a concussion. In fact, you don’t even necessarily have to have been hit in the head. Whiplash can cause a minor concussion. In order to tell if your child has had a concussion, you need to familiarize yourself with the signs and symptoms. Such symptoms include difficulty balancing and walking, headache complaints, nausea or vomiting, and others.

Myth #5: Only athletes in high-contact sports are at risk.

Granted, high-contact sports like football and hockey put you at a higher risk of getting a concussion. However, it doesn’t mean everyone else who doesn’t play those sports are off the hook. Concussions can happen anytime, anywhere, and to anyone. Getting in a car accident, falling down the stairs, tripping on the playground, and even swimming can present the same danger of a concussion.

Myth #6: You don’t have a concussion if you don’t have any symptoms.

This seems logical to believe, yet it’s dangerously not true. Concussion symptoms can oftentimes present themselves hours after the initial event, sometimes even a couple of days later. Moreover, some symptoms may be so hard to spot that they seem non-existent. Yet, even the slightest headache could be a sign of a concussion. Again, if you think your athlete has had a concussion, it’s best to just sit out the game.

Concussion Myths

The misconceptions over concussions make them evermore dangerous. Continuous research proves the long-lasting impact of concussions, especially concussion left untreated. Even if you think it’s minor, it’s always best to air on the side of caution.

 

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Want A Quick Concussion Recovery? Good Sleep Is Key

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When was the last time you heard to keep someone awake after they got a bump on the head? Was it pretty recent? In the age of the Internet, it’s easy to get misinformation. This is no more the case than with concussion recovery.

For years, parents were told to keep their children awake after sustaining a suspected concussion. This was due to a lack of knowledge on life-threatening brain bleeds, which can now be detected by a CT scan. Furthermore, less than 0.1% of concussions result in brain bleeds. Most head injuries for children, teens, and athletes are not severe enough to cause a brain bleed. This is why most doctors do not recommend keeping someone awake after a concussion unless other serious symptoms present themselves.

Now, however, new research from the American Academy of Pediatrics indicates that allowing your child to rest and good night’s sleep after a concussion is the key to a quick and better recovery.

Athletes & Concussion Recovery

According to the study, young athletes who got a good night’s sleep after sustaining a concussion were more likely to recover quickly and better than those who got poor sleep. Researchers found that those athletes who had poor sleep quality experienced symptoms longer than those athletes were able to rest and sleep well.

In fact, athletes with poor sleep had symptoms that lasted for more than a month. Furthermore, concussion patients who reported poor sleep quality were twice as lightly to have lingering symptom severity. They were also three times as likely to report greater symptom severity up to three months longer.

These symptoms included vertigo, headaches, eye and vision problems, and even neck pain.

“The importance of good sleep quality is often underestimated in young athletes,” Jane S. Chung, MD, FAAP, the primary author of the abstract and a sports medicine physician at Texas Scottish Rite Hospital for Children said in a press release on the study. “Sleep is not only important for physical, mental, and cognitive well-being, but also seems to play a pivotal role in the recovery of the brain following a sport-related concussion.”

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What Should You Do?

Following a concussion, you should always check for symptoms such as unconsciousness, difficulty walking, complaints of head pain or headaches, vision and eye problems, and difficulty concentrating, among others. If your child is too young to report any symptoms, you just head into a doctor.

Furthermore, even if symptoms can’t be detected, doctors recommend to sit out the game. Researchers have found that those athletes who take a break after hitting their head were less likely to have lingering symptoms and long-lasting effects. This is especially important if symptoms aren’t noticeable at first. Furthermore, if you think the head was hit harder than reported, it’s a good idea to take a break.

The Power Of Good Sleep

Parents, coaches, and medical professionals should encourage getting a good night’s sleep after sustaining a concussion to prevent lingering symptoms. In fact, good sleep habits shouldn’t be underestimated at all in overall health and athletic performance.

“Pediatricians and health care providers involved in the care of young athletes should educate and emphasize the importance of good sleep quality and sleep hygiene for optimal overall health, performance, and recovery,” Dr. Chung said in the press release. “Parents can take small steps to help improve their child’s sleep quality by establishing a regular sleep schedule, avoiding electronics at least one hour prior to bedtime, and encouraging them to get at least 8-10 hours of sleep each night.”

However, good sleep and rest shouldn’t be confused with no activity at all.

Contrary to popular belief, total rest is not the best medicine for a concussion recovery. While getting a good night’s sleep is clearly beneficial for recovery, lack of physical activity is not. Physical activity, especially physical programs that can help with recovery such as physical therapy, can help dissipate the symptoms and treat the concussion.

 

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Gait Training: Preventing Injury Through Your Feet

You can do a lot to prevent an injury – from strengthening to training correctly. Gait training, or how you land on your foot, is another way you can prevent injuries.

You can do a lot to prevent an injury – from strengthening to training correctly. Gait training, or how you land on your foot, is another way you can prevent injuries.

Our poor feet. They’re usually the last thing we think about at the end of the day, but they’re probably the most used and abused part of our bodies. From wearing unsupportive shoes like high heels and flip-flops to placing more stress and pressure on them from high-impact sports, your feet can literally be the unnoticed tell-tale sign of a future injury.

Focusing on your walk and run by looking at how your foot hits the ground could indicate injury risk. By looking at how you walk, run, and use your feet during motion, a physical therapist can see if you’re headed to an injury or the cause of a current injury. And, like many other injury rehabilitation programs, it’s all preventing the injury from happening again. It’s called gait training and it’s all about how your foot hits the ground when you move.

Injuries Caused By An Improper Gait

Most people think the only people who have walking problems are those that have been injured, are sick, or are elderly. Yet, you may have an improper gait and might not even know it. This doesn’t necessarily mean you have a walking problem or an abnormal gait. Rather, it could mean that how your foot is hitting the ground or what your legs are doing when walking or running is putting more stress on your body than necessary.

An improper gait can range anywhere from bad upper body posture to the impact of your foot. Any abnormality could lead to pain and injury.

  • Hip Placement: If you tend to sink one hip down while standing or swing your hips while walking, you could end up with hip bursitis or back pain.
  • Upper Body Placement: Leaning too far forward can prevent your foot from finishing the gait, which could put more stress on your knees. Moreover, it increases your risk of tripping and falling. Usually, someone who leans too far forward may also suffer from shoulder and back pain as they’re not using their core to support their upper body muscles.
  • Foot Placement: Walking with your feet slightly turned out puts your knees at an award alignment, twisting them unnaturally. This leads to pain and overuse injuries. It could also lead to pain in the hips and lower back.

Some of the problems that are associated with the gait are not always solved by simply looking at your feet. For example, if your problem is associated with improper upper body posture, then your treatment may be focused on strengthening your core. The hips may fall under strengthening as well as looking at how the foot is impacting the ground. Your gait is not just how your foot hits the ground, but how your entire body reacts to movement while walking or running.

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What Is Gait Training?

Simply put, gait training is improving your ability to stand and walk. Many people may benefit from gait training. Those who have suffered from illnesses or injuries that have affected their walking will benefit from this type of physical therapy. However, athletes can also benefit from gait training if they’ve suffered from pain or an overuse injury associated with their gait.

Gait training focuses on your mobility and range of motion as well as strengthening your muscles and joints. It works to improve your balance and posture and build your endurance. It also retrains your muscle memory so that your muscles work in your favor. If you’re training your gait because of an injury or illness, you may be retraining your legs for walking and running. It also works to lower your risk of falls.

The focus of your gait training will look different depending on why you need it. Many athletes who are looking to prevent injuries or treat ongoing pain may have their gait examined for inefficiencies and improper foot landing.

Gait Retraining For Athletes

If you’re an athlete or a runner, gait retraining could be an effective way of preventing injuries and pain as well as increasing performance. Your running gait includes foot strike pattern as well as cadence and posture. Any abnormality or improper positioning during the gait cycle could result in more pressure on the lower body, leading to pain and injury.

The gait cycle includes when and how the foot hits the ground, the rolling of the foot through the toes and back off the ground, and the time between each foot strike (aka, the cadence).

Runners, in particular, benefit from gait training to increase performance and decrease the risk of lower body injuries. According to one study, researchers found that by retraining a runner’s gait to decrease vertical force impact (aka how the foot hits the ground), also decreased the pressure on the tibia by almost 50%. This could significantly reduce the risk of tibial stress fractures as well as knee and hip pain.

When retraining your gait for athletic performance or sports injury prevention, a physical therapist will take an in-depth look at how you run. They’ll consider biomechanical components, such as your individual strengths and weaknesses as well as your foot strike pattern and cadence. They’ll want to know your injury and pain history, especially if you have any recurring injuries or pain. After evaluating your gait, they’ll make recommendations on how to improve it.

 

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Treating Wrist Pain With Physical Therapy

Most people assume that wrist pain is more problematic in age or due to an acute sports injury. Yet, it’s becoming increasingly common in younger people because of smartphone usage and computers.

Most people assume that wrist pain is more problematic in age or due to an acute sports injury. Yet, it’s becoming increasingly common in younger people because of smartphone usage and computers.

What is the one thing that you spend most of your time doing that requires a lot of usage from your wrist and fingers? If you just take a look around you at work or while standing in line at the coffee shop, you’ll probably see the answer – phone usage. This is particularly true among workers who have desk jobs.

According to the Bureau of Labor Statistics, the leading occupational injury was due to sprains, strains, and tears, accounting for 37% of all injury cases. Injury to the wrist, or pain in the wrist, was one of the leading causes of repetitive strain injury caused by computers and phone usage. Ergonomics is one of the best ways to lower pain caused by strains and reduce the risk of strains and sprains. However, physical therapy can also help in training you how to hold your wrist correctly so as to limit pain and risk.

Causes Of Wrist Pain

Wrist pain is often attributed to sprains, strains, and carpal tunnel syndrome. Yet, it’s often hard to diagnose if it’s a repetitive stress injury (RSI). If you work long hours typing away on a keyboard or spend a lot of time on your phone, you could be at a higher risk. The biggest culprit of pain to the wrist is usual repetition and unnatural or improper movements.

  1. When you’re constantly typing away at a keyboard or using a mouse or phone without adequate breaks, then repetition is probably the biggest cause of your pain.
  2. Unnatural posture. Most of the time, pain in the wrist from computers is from improper posture. Holding your wrists at an unnatural angle while you type causes a lot of stress on your joints.
  3. Localized pressure. If you wrest your wrist on the keyboard while you type, you’re putting pressure on your wrist that could be causing damage to nerves.

Mobility & Physical Therapy

Mobility and range of motion aren’t just for athletic performance. Mobility is all about how your body moves and functions during movement. There is an optimal position and posture for any movement, and any deviation could cause pain.

Much of the pain people feel in their everyday lives is due to lack of mobility and proper range of motion. This is especially true in the joints such as the wrist. When you’re wrist, elbow, and shoulder cannot properly move or fully move, it causes more pressure and stress on the joint. This in turn causes pain and injury. A physical therapist will be able to tell if you have a mobility or range of motion problem by examining how your wrist moves during the movements that cause you the most pain.

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How Physical Therapy Can Help

Whether the cause of your wrist pain is from an acute injury or an RSI, physical therapy has been proven to be an effective treatment. Usually, when the RSI is caused by improper alignment or posture, a physical therapist can teach you how to hold your wrists to limit stress and pain. Furthermore, they can make recommendations on how to make typing more comfortable through an ergonomic specialist.

They can also take a look at your wrist strength an recommend exercises for improving strength and function. In order to recommend the best treatment program, a physical therapist will look for the source of the symptoms, whether it’s nerve pressure, trigger points, bad alignment, or weakness, range of motion or mobility problems. Based on the cause, they will give you exercises that will target the problem.

Exercises can help stretch the wrist and reduce stiffness which can help them move properly. Some exercises can also focus on function as well, teaching you how to correctly move according to your wrist mechanics during motion, whether it’s typing at a computer or using your phone.

 

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5 Ways Physical Therapy Treats Pain