Snyder Physical Therapy - July 2020
717-523-2502 JULY 2020
39 PORTER ROAD, SUITE 1, TOWER CITY, PA 17980
WWW.SNYDERPHYSICALTHERAPY.COM
OUR TEAM’S TOP 10 WAYS TO STAY ACTIVE THIS SUMMER
5. SWIMMING
It’s summertime, and we’re all eager to get outside and start moving more! The question is this: Where do you start? To help you out, I picked my team’s brains and asked about some of their favorite ways to stay active in the summer. Here’s what we came up with. 1. WALKING Walking is a natural way to stay moving and get exercise. The body is meant to walk, and walking has many benefits. 2. HIKING Hiking has all the benefits of walking, plus you get to be immersed in nature and see some beautiful scenery, which does the body and mind good. Depending on the trail you hike, you can challenge yourself with hills and uneven terrain. Go early in the morning to avoid the crowds and the heat.
Swimming is another low-impact exercise that may be more suitable for certain people while still being a good cardiovascular exercise. You might consider open-water swim options as a good way to get outside and enjoy nature. 6. YOGA There are lots of different types of yoga, but overall, it is a great way to improve mobility and flexibility and break a sweat. You can find online classes, like the Vinyasa Yoga Made Simple series by Marisa Weppner on Udaya, and videos on YouTube, like the Yoga With Adriene channel. 7. ONLINE WORKOUTS Online workouts are everywhere. You can find them on YouTube and social media, or if you want a little more structure, then you can even subscribe to certain workout plans. There are so many different types of online workouts available to target different levels and areas of fitness. We’ve also been putting tons of resources on our health blog, which you can find on our website, SnyderPhysicalTherapy.com, or on our Facebook page and YouTube channel. 8. TENNIS Tennis is a fun way to get the whole body moving and improve your agility. Plus, with singles, you can have more space between you and the other person and get more of a workout!
9. GOLF
Walk, don't ride! Golf is another fun way to get your steps in for the day, be outdoors, spend time with friends, and play a fun game that keeps you fit! If it’s been a while since you played, then warm up a little first and ease into it.
10. SPORTS LEAGUE OR CLUB (VIRTUAL OR IN PERSON)
You can often find either a recreational sports league or a club dedicated to walking, hiking, biking, and other activities. These groups can be a great way to stay active, make friends, and have fun while doing it. With online workout groups like those through Peloton, you can feel supported by a community of other people who also want to stay healthy and active. I hope this serves as some inspiration to help you make the most of your summer and enjoy this beautiful time of year. As always, if you’re experiencing any pain, discomfort, or challenges as you’re getting into your favorite sports and activities, then we’re here for you! Our focus is on providing you with customized, one-on-one treatment so you can live life without limitations. From all of us at Snyder PT, here’s to a happy and healthy summer!
3. BIKING
One of the best, low-impact exercises that is great for cardio and leg endurance, cycling is also just a fun way to stay active and see parts of your neighborhood you’ve never explored before.
4. RUNNING
For someone looking for a more advanced and intense form of cardio, running is a great fit. High-impact exercise may not be for everyone, but if your body can handle this, then it is hard to beat the cardiovascular workout a run gives you (and the feel-good endorphins you get during and after a run, hence the term “runner’s high”).
–Brandon Snyder
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2 EXERCISES TO START NOW BUILD STRONGER KNEESWITHOUT SURGERY
Knee injuries are all too common for professional athletes and weekend warriors alike, but the problem may originate higher than you think. Many knee injuries can be tied to hip weaknesses. Because hip muscles play a big role in controlling the position of the knees, even slight imbalances can lead to problematic knee flexion or hyperextension during exercise. Many workouts later, injury and pain can result. If this describes your situation, don’t give up on running or soccer just yet. Try these two exercises to help stabilize and strengthen your knees. LATERAL WALKS Sometimes called monster walks, this movement targets the gluteus medius, an often overlooked muscle that is important
for strong running mechanics because it helps stabilize the knee. Wrap a resistance band around your ankles, place your legs shoulder-width apart (if this doesn’t create tension in the band, use a smaller one), and descend into a slight squat. Begin by taking one lateral step to the right with your right leg, followed by the left leg, keeping feet shoulder-width apart so there is always tension in the band. Take 10 steps to the right side, then repeat on the other side. Try for two sets. STEP-UPS Standing in front of a step or stable wood box that is 6 inches tall, step onto it with your right leg, putting your weight on your heels to engage your gluteal muscles. Tap the step with your left foot, then return it to the floor. As you step up, focus on not letting your right knee extend beyond your toes. Repeat 10 times, then switch legs. Try for three full sets. Once you feel confident with the step height, you can use a taller step or box — just make sure it’s no higher than your knees. Start slow and ease into these movements. However, before beginning any new exercise program, talk to your doctor to make sure you are ready for it. If you do experience any pain or if your knees continue to bother you while you’re exercising, then talk to a physical therapist. They can help you find the best movements and exercises to address your specific condition and help you get back to the activities you love.
BE YOUR BEST SELF WITH THE HELP OF OTHERS
HOW TO IMPLEMENT A VIRTUAL WELLNESS CHALLENGE
A lot of people struggle to keep up with a regular wellness routine because they lack accountability to hold them to it. Whether it’s exercise, meditation, or healthy eating, if you go through the process alone, it’s that much harder to will yourself to see it through. But at a time when isolation is still one of the best ways to stay healthy, how can you involve others in your wellness plan? The answer is simple: Create a virtual wellness challenge! UNDERSTAND THE PROCESS A wellness challenge cultivates healthy competition among participants that keeps them motivated to stick with their wellness regimens. Challenges can be fully customized depending on the goals and abilities of those participating, and when the challenge is carried out virtually, participants have more freedom and flexibility in their
routines without missing out on any of the social interaction that makes it fun.
GET STARTED Every challenge should have a
quantifiable goal depending on the theme. Challenges like working out for 30 minutes a day, getting seven hours of sleep at night, eating 1 cup of leafy greens with every meal, or meditating for 15 minutes every day are all great examples. Whatever it is, the target should be clear and reasonable in order to encourage maximum participation and low burnout. STAY ACCOUNTABLE Treat the challenge like you would a weekly book club. Set a time every week to meet via a video call to share wins and setbacks, discuss necessary changes to the challenge, plan for the next week’s challenge, and offer
encouragement. If you really want to up the inspiration, determine a prize to be awarded to the person who actively participates the most. Just be sure you have a tangible way to record and share those results, like video evidence of the activity. A wellness challenge shared among friends and family is a great way to work on your physical or mental well- being and stay connected with loved ones when you aren’t able to visit them in person. That kind of consistent personal connection can be wellness in and of itself.
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THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM 3 DEVICES TO IMPROVE YOUR BREATHING
When you’re running or lifting weights, oxygen is the fuel that keeps you moving. It rushes into your lungs and blood with every breath you take, and your heart pumps it out to your muscles, where it becomes vital energy. Ensuring your airway is open is the key to making this process run smoothly. If you’re a regular in the gym, you probably know how important proper breathing is. You might even be employing breathing techniques already. But did you know you can also buy your way to better breathing?
even found that wearing an Under Armour mouthguard boosted college athletes’ endurance, exercise intensity, and recovery. PUTTING YOUR BEST NOSE FORWARD Since the 1996 Olympics, athletes all over the world have been using nasal dilators to improve their breathing. These devices make it easier to breathe through your nose, either by pulling open your nostrils from the outside (like the Breathe Right Nasal Strips you see on football players) or pushing them open from the inside (like Nas- Air that clips into the nose, a bit like a bull’s ring). These devices aren’t exactly fashion statements, but they work, particularly the internal ones! According to an Italian study published by Acta Biomedica, athletes using an internal dilator made by Nas-Air felt less fatigued after working out than athletes using Breathe Right strips or no device.
CREATING AN OXYGEN SUPERHIGHWAY
Mouthguards aren’t just to protect our teeth during sports anymore. According to specialists, wearing a mouthguard can help open up your airway by moving your jaw forward and keeping your tongue stable. This lets more oxygen in and lets more carbon dioxide out! One study published in The Journal of the American Dental Association
but they’re the most accessible options for athletes just starting to dabble in the practice. To find out more about the products above, visit UnderArmour.com for mouthguards, BreatheRight.com for external nasal dilators, or RhinoMed. global for internal dilator options.
Mouthguards and nasal dilators are just the tip of the breath-enhancing iceberg,
THE BEST GRILLED SUMMER VEGETABLES Inspired by DinnerAtTheZoo.com
TAKE A BREAK!
Contrary to popular belief, vegetables are delicious. Most of our parents just didn’t know how to prepare them well. This summer, revolutionize your cookout with a serving of delicious, colorful veggies.
INGREDIENTS
• 1 tsp salt • 1/4 tsp pepper • 1 1/2 tsp dried Italian seasoning • 1 1/2 tsp garlic, minced • 2 lbs assorted vegetables, trimmed and halved (asparagus,
3. Prepare the grill at medium- high heat. 4. Grill vegetables in batches, cooking 3–5 minutes on each side until browned and tender. (Carrots will cook longer, 6–9 minutes per side.) 5. Remove from the grill, sprinkle with parsley, and serve hot. mushrooms, red onion, red bell peppers, baby carrots, and yellow squash are great on the grill) • 5 tbsp olive oil • 2 tbsp lemon juice • 1/4 cup parsley leaves, chopped
DIRECTIONS
1. In a small bowl, combine salt,
pepper, Italian seasoning, and garlic.
2. Brush vegetables with olive oil
and place in a large bowl. Top with lemon juice and seasoning mixture. Toss to coat evenly. Cover and refrigerate for at least 20 minutes but no longer than 2 hours.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
39 PORTER ROAD SUITE 1 TOWER CITY, PA 17980
WWW.SNYDERPHYSICALTHERAPY.COM
717-523-2502
1. COVER TITLE 1. OUR TEAM’S TOP 10 WAYS TO STAY ACTIVE THIS SUMMER INSIDE THIS ISSUE 2. 2 EXERCISES YOU NEED TO STRENGTHEN YOUR KNEES STAY ACCOUNTABLE WITH A VIRTUAL WELLNESS CHALLENGE 3. THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM THE SECRET TO DELICIOUS
GRILLED VEGGIES 4.
WHAT TO WEAR TO PHYSICAL THERAPY
WHAT SHOULD I WEAR TO PHYSICAL THERAPY? TIPS FOR STAYING COMFORTABLE AND HEALING FASTER
When your doctor refers you to a physical therapist after an injury, you may be wondering what you should wear to your appointments. If you’ve never been to physical therapy before, it’s natural not to know what to expect — much less what to wear while you’re there. Here are a few tips to help you ensure maximum comfort and a speedy recovery. DRESS FOR COMFORT In physical therapy, you’re going to be moving around a lot and doing many different stretches and exercises. That means you’re going to want soft, loose-fitting clothing, like what you might wear to the gym or while lounging around at home. Don’t wear your work clothes. Clothes that allow you full range of motion, like sweatpants, gym shorts, workout T-shirts, and tank tops are all good
choices. Even though they’re not always loose-fitting, yoga pants and leggings will also work. Basically, when choosing your outfit, ask yourself, “Can I move easily and comfortably in this?” If the answer is yes, then it’s probably good to wear to your next physical therapy appointment. ACCOMMODATE YOUR INJURY Depending on the nature of your injury, some wardrobe choices might be better than others. Part of a physical therapist’s job is to observe how your muscles and joints move in order to identify the best way to heal your injuries. So if you’re suffering from a knee, ankle, or lower leg injury, opt for shorts over sweats. If you’re working on a shoulder injury, wear a tank top instead of a T-shirt. Choosing clothes that accommodate your injury will make your physical
therapist’s job easier, which, in turn, helps you heal faster.
WEAR PROPER SHOES The most common type of footwear for physical therapy is a good pair of exercise sneakers. Avoid dress shoes, boots, sandals, flip-flops, or any other nonexercise shoes. You’ll want to wear something with good support since your physical therapist will probably have you moving around a lot. Any other kind of shoe might leave you with more aches and pains than you had before you came to your appointment.
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