If you are getting neck pain from sitting at your computer all day. Check out this video that shows you a stretch for your upper trapezius muscle.
exercise
How to perform a squat correctly
The most important thing when performing a squat is to protect your knees and back with proper form. Watch the video below to learn how to perform a squat with proper form.
Do You Suffer From Calf Cramps?
Calf cramps come from tight muscle. The calf muscles can get tight from running, excessive walking, wearing high heels, and poor shoe support. If your calves are tight, begin a stretching program. In the following video, you will learn several ways to stretch your calves. Please note, you can hold the stretch for as little as 15 seconds for 2-3 repetitions to obtain results.
Toning Stomach Muscles
Most people perform various abdominal crunching exercises to achieve their goal of toning stomach muscles. Abdominal Crunches strengthen the rectus abdominis muscle (6-pack muscle) and the obliques. The muscle that most people neglect when toning their stomach is the transversus abdominis, also known as the core muscle. The transversus abdominis provides spinal stability and tones the sides of the torso (“the love handles”). Click here to watch a video to see how to perform the basic contraction of the transversus abdominis. To learn more stabilization exercises to strengthen the transversus abdominis, contact Harbor Physical Therapy.
Warm-up Ideas Before Exercise
Before you exercise, you need to perform a 5 minute warm-up to get the blood circulating to prepare your body for the activity. Depending on your form of exercise, it is always good practice to mimic your exercise activity at a lower intensity for a warm-up. Below is a list of warm-up activities.
– walk slowly for 3-5 minutes
– march in place for 5 minutes
– do 10-15 squats
– move your ankles in a circle and pump them up and down
– stand on one leg and swing the other back and forth
– move arms in circles in front of you and out to the side
– reach overhead several times
– put your arms out to your side and twist left and right
If you want a more aggressive warm up for running, you can perform jumping jacks, walk up and down stairs, or perform a fast pace walk to progress into a run.
How to Decrease the Likelihood of a Running Injury
Most running injuries are caused by overuse, overtraining, wearing the wrong shoes, and overcompensating for a muscle imbalance or biomechanical problem. Here are some ways you can prevent the likelihood of a running injury.
1. Gradually increase your mileage. Increasing your weekly mileage by no more than 10% will help prevent injury.
2. Wear supportive shoes that are not worn out. It is suggested you replace your running shoes every 300-500 miles or every 6 months. Also, make sure your shoes address any biomechanical issues you may have with your feet and arches. Most running stores provide an analysis of your feet.
3. The best surfaces to run on that provide the least amount of impact is grass and woodland trails. Avoid running on concrete which is the hardest surface you could run on. Asphalt is a little better than concrete. If you run on grass, look for a flat area of grass. While running on a trail, watch out for slippery, muddy areas.
4. Stretch after you run to prevent your muscles from being too tight.
5. Cross train instead of just running. This way you will be strengthening various muscle groups and one particular muscle group will be less likely to be strained.
If you are unsure how to progress running safely to meet your goals, need help creating a stretching program, and or cross training programming, contact Harbor Physical Therapy for an appointment. We also offering running assessments to uncover your specific running stride and provide you specific tailored exercises to help diminish any muscle imbalances.
Osteoporosis and Physical Therapy
The most important exercises you can do to decrease bone loss are weight bearing exercises. When you are performing weight bearing exercises, muscles and tendons pull on the bones to stimulate bone cells to produce more bone.
Walking, running, jumping, tennis, basketball, dance, aerobics and other team sports are great ways to increase bone mass. Performing exercises that involve a weight bearing component have been shown in studies to promote increase bone mass. Examples of these include push-ups, squats, and lunges.
If you have osteoporosis or osteopenia, Harbor Physical Therapy can create a custom exercise program to help improve your bone mass. This will help decrease the likelihood of fractures and injury. Please contact Harbor Physical Therapy for more information.
Core Strengthening
The core muscles include upper abdominal muscle, rectus abdominus , lower abdominal muscle, transverse abdominus, internal and external oblique muscles, and lower back muscles.
Strength and power originate from the center of the body. The core stabilizes the body with arm and leg movement. If the core is weak, you have a greater chance of back injury. If the core muscles are strong, it decreases the likelihood of back injury with pulling, pushing, lifting, bending, and reaching. A strong core improves posture, balance, stability, and endurance during activity.
If you want to learn how to perform core strengthening exercises, contact Harbor Physical Therapy.
Common Running Injuries
1. Shin splints- This can happen from a change of distance/intensity of your run and or lack of foot support. The treatment for shin splints is rest and ice. If it persists, you should see a physical therapist to evaluate your running stride.
2. Knee pain- There are many reasons a runner can develop knee pain. Some reasons include muscle weakness, muscle tightness, and improper shoe wear. The treatment for knee pain is rest and ice. If it persists, you should see a medical professional.
3. Achilles tendonitis- This can occur when you dramatically increase your workout. If you are having pain along the tendon at the back of the ankle, stop running, rest, and apply ice. A tight and or weak calf muscle can both contribute to achilles tendonitis.
4. Hamstring Strain- This can result from the hamstring being weak and shortened. If you experience a hamstring strain, stop running and ice. After a couple days, you can begin to stretch the muscle gently.
5. Plantar fasciitis- An inflammation of the tendon that runs from your heel along the underneath of your foot to your toes. This can result from calf tightness or poor foot support. Use ice on the bottom of your foot to relieve pain.
6. ITB syndrome. Your iliotibial band is a long band that runs down the outside of your thigh from your hip to your knee. With running, this band can cause friction on the thigh bone near your knee. This can cause irritation and pain along the outside of your knee. Treatment includes stretching of the ITB and ice.
7. Stress Fracture- This is caused by cumulative stress on the leg or foot, most commonly in the shin bone, heel or metatarsal bones of the foot. If you are diagnosed with a stress fracture, you will need to take a few months off from running.
Most running injuries are caused by a muscle imbalance. Harbor Physical Therapy provides Running Assessments to determine what you are doing during your running stride to cause and or lead to injury. A running assessment will prevent the likelihood of injury and help a runner to meet their running goals. Please visit Wellness Services at Harbor Physical Therapy for more information.
Benefits of Walking
1. Decreases your risk of developing type 2 diabetes.
2. Decreases your risk of stroke and strengthens your heart.
3. Decreases your risk of developing dementia by increasing blood flow to the brain.
4. Lowers your LDL (bad cholesterol) and increases your HDL (good cholesterol).
5. Decreases blood pressure.
6. Manages your weight by decreasing body fat.
7. Strengthens bone and decreases risk of developing osteoporosis
8. Helps you sleep at night.
9. Improves your mood.
10. Improves flexibility of joints, balance and co-ordination.
If you need help starting a walking program, contact Harbor Physical Therapy at 443-524-0442.