Tag Archives: exercise

Stay on (the) Track!

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Did you know that 40 million people in the United States run regularly? However, it also comes with a high risk of injuries. Yearly, up to half of runners report an injury. Some of the most common injuries associated with running include:

  • Runner’s knee
  • Achilles tendinitis
  • Shin splints
  • Hamstring injuries
  • Plantar fasciopathy
  • IT band syndrome
  • Stress fractures
  • Sprained knees and ankles

 

While physical therapy can treat many of these overuse injuries, we want to share some tips to keep you healthy and safe on your next run! 

  • Cross-train – weightlifting to strengthen quads and hips; yoga to increase flexibility.
  • Stretch after your run.
  • Your longest run should only make up 20% of your weekly total mileage.
  • Don’t increase mileage by more than 10% per week.
  • Get running shoes that fit properly and feel comfortable. 
  • Change your running shoes every 350 – 500 miles.
  • Stay hydrated.
  • Consume adequate calories, carbs, healthy fats, and protein.
  • Beginners should start with intervals of walking and running.

 

 

1 Callahan, Lisa. “Running Injuries of the Lower Extremities.” UpToDate, 28 Oct. 2018, www.uptodate.com/contents/overview-of-running-injuries-of-the-lower-extremity.

2 7 Most Common Running Injuries. Pt Health, 23 Apr. 2018, www.pthealth.ca/blog/the-7-most-common-running-injuries/#.

School’s Back, Game On!

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As we approach the end of the summer, we all know what that means…back to school time. Student athletes are gearing up for their preseasons after a year of quarantine, and as the games begin the injuries are bound to follow. Did you know, high school sports contribute to almost 2 million injuries each year? From sprained wrists to back pain, we are here to help your children bounce back to the sports they love! But before they step foot on the field, here are some tips we suggest in order to prevent any athlete’s seasons from getting cut short.

1. Stretch: It is crucial that every athlete stretches before and after any practice or game to keep the muscles loose.

2. Don’t play when you are injured: Continuing to play while injured could lead to more injuries or worsening any condition.

3. Rest: When you overwork your muscles they are more prone to strain and pain, it is important to take rest days when needed.

4. Drink water: Proper hydration is key to keep your muscles moving and your body feeling good. When we sweat we lose water and we need to replenish it after any activity.

5 Tips for Summer

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Summer is finally here! 

It’s been a long winter, spent lounging in those big baggy sweaters, hoodies, or sweatshirts and forgetting about that “itsy bitsy, teeny weeny, yellow polka dot bikini” hiding in the depths of your dresser drawer. Before you start panicking about swimsuit season, here are 5 tips to flatten that stomach and tone your limbs just in time for summer!

1.  Drink lots of water:

Such a simple step, but it has a great impact! Did you know, when you are dehydrated, your body can mistake thirst pangs for hunger pangs? Before you grab for that over-processed snack pack to tide you over until supper time, try drinking a glass or two of water. Chances are, you are dehydrated and your body thinks that you are hungry instead. Also, try substituting beverages you would normally drink for a glass of water.

2. Eating smaller portions:

Reducing your portion size by only 20% can make a big difference in your drive to swimsuit bliss and become a lasting healthy lifestyle habit.

3. Don’t forget fiber and protein:

Fiber allows your body to be able to move fat and waste through your system more quickly, while protein takes longer to digest. Both give you that “full” feeling longer, making your tummy happy until your next meal.

4. Eat healthy snacks between meals:

Eating small, healthy snacks throughout the day keeps you from overeating during meals and stabilizes your blood sugar. Here’s the kicker though: it’s important to understand which snacks you should eat and which snacks you should pass up. A common misconception is to grab for the high-carbohydrate snacks, such as pretzels or yogurt… While these foods are relatively healthy, they are not very filling, leaving you unsatisfied before the next big meal. Stick to snacks high in protein and fiber, such as nuts, legumes, or “portable fruits”, such as strawberries, oranges, or peaches.

5. Exercise regularly:

Finally, a common myth to flattening your tummy is to do hundreds of sit-ups or crunches per day. Stop! There is no such thing as spot burning fat zones. And after the first 20 or 30 reps, your body gets lethargic and you end up “cheating”, therefore not getting the full effect of the exercise and potentially causing damage to your musculoskeletal system. The best way to tone up in time for summer is to eat a balanced diet and exercise regularly. 

With these tips in mind, you can get your body swimsuit ready in no time!

Life After Covid-19

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It is no secret that Covid-19 has changed our world. Patients who have been in the ICU due to Covid-19 may experience post-intensive care syndrome (PICS) which involves health problems from the ICU stay that may persist after the patient leaves the hospital. The second edition of the Physical Activity Guidelines for Americans (PAGA), reports that approximately 80% of US adults and adolescents are insufficiently active. Many of these individuals have mobility issues or aches/pains preventing them from achieving these activity guidelines.

How Can PT Help?

  • Improve aerobic capacity while patients’ levels of exertion are being monitored
  • Break the cycle of inactivity
  • Increase balance/flexibility
  • Lower risk of falls
  • Improve strength and stability
  • Improve gait
  • Raise confidence level in exercise

How can Elite help?

At Elite, we are committed to providing excellent patient care and education to improve the lives of those in our community. Give us a call to schedule an appointment at one of our 3 convenient locations in Coatesville (610-466-7060), West Chester (610-696-3305). Downingtown (610-696-3305).

Staying Active Through COVID

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COVID has really put a damper on activities that we would normally do. It is important to stay active and healthy, even if that means doing things inside or by ourselves! Below are some activities that can help to keep you active and safe during the COVID & Winter Season.

Tip 1: Get Busy Moving!

It is important to keep our bodies active and moving during COVID times. During all of this we can become more sedentary staying inside and away from others. This winter try some new activities like taking a virtual exercise class. Elite Therapy Solutions’ own Occupational Therapist, Maddie! She holds free virtual exercise classes which you can tune into live. These take place on Mondays, Wednesdays, and Fridays through Brandywine Valley Active Aging Facebook page. For more information and to get involved, please email jorge@bvactiveaging.org.

Tip 2: Try your hand at a new hobby!

Keeping busy and active is important! What better time to pick up a new hobby than during the cold winter months? Try getting involved in a crafting project like knitting, sewing, or scrapbooking. If arts and crafts aren’t your thing, try a hobby such as indoor gardening. It is a quick way to get involved in something that will keep you active each day.

Tip 3: Get Organized

We typically think of getting organized during the spring season when we do our “spring cleaning”. However, with the colder months approaching, now would be an ideal time to get rid of those old and unwanted items, to make room for the new and exciting. Try starting with just one room or closet at a time – out with the old and in with the new (year)!

Tip 4: A Brisk Walk

Even though its cold outside, that does not mean you need to stay indoors 24/7. Getting fresh air has been shown to improve mood, increase blood circulation, and help in cardiovascular health. A long walk is not necessary, so bundle up, and try just walking up and down the driveway…as long as there isn’t snow and ice that is!

Tip 5: Cook a New Meal

During this time where things can get boring and are often the same thing repeatedly, why not try switching it up and trying a new menu item! New cookie and soup recipes are a good way to stay warm and cozy both inside your home, and inside your body. Don’t forget to stay hydrated as well! Drink plenty of fluids.

With COVID affecting everyone, it is important to find the positives in our lives. Try some of these tips to keep you active and safe during the cold winter and COVID months.