JULY 2020 EastTennessee Physical Therapy News
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FROM THE DESK OF
DANNY D. SMITH
Recently, I was speaking with a patient in our office about the coronavirus situation. He pointed out to me that we are fortunate to live in the area we do rather than in large metropolitan areas in which we have individuals living in high rise apartment buildings and having to ride crowed public transportation. We have the opportunity to enjoy the outdoors without worrying so much about social distancing. We can go to the mountains on a hike or enjoy the local lakes and rivers without worrying about a crowd of people, another reason to be thankful for where we are and for those around us. As the economy reopens, we still need to be vigilant about social distancing, hand washing, and other recommendations from the experts. Avoiding COVID-19 is the responsibility of each one of us. Keep in mind that even though you are symptom-free, you can continue to be contagious for a 14-day period. Approach each situation with others as you would with your grandparents in mind. Remember, the older population and those with compromised immune systems are most at risk.
5 EXERCISES TO REDUCE THE PAINFUL SIDE EFFECTS OF SITTING
A ges ago, our ancestors spent their days constantly in motion, engaged in activities for their survival. According to Harvard evolutionary biologist Jason Lieberman, hunter-gatherers probably walked more than 5 miles every day. As a result, humans enjoy their best health when they remain mostly upright and in motion. But nowadays, finding your next meal doesn’t require nearly as much travel (unless it’s a drive to the closest takeout restaurant). Many jobs ask that we stay sedentary for the majority of the day, and when we’re not working, our couch and the latest Netflix docuseries beckon. While sitting may have become part of our daily lives, we don’t have to suffer the consequences. Here are five quick exercises to help ease back and neck pain to combat many of the other painful side effects of sitting. HEAD UP, SHOULDERS BACK First, let’s talk about posture. Health experts recommend focusing on keeping your ears directly above your shoulders to reduce the amount of pressure on your neck and back. Next, pull your shoulders back. Help make these postures into a habit by making sure your computer is at eye level so you don’t have to crane your neck up or down to look at it. When using your phone or another handheld device, hold it up in front of you to avoid looking down, which puts pressure on your neck.
Be safe, be smart, and wash your hands.
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YES, NO, UP, DOWN HEAD NOD To help release tension that builds up in the neck, try this simple series of neck releases: Start by slowly tilting your head forward and hold for a second, then tilt it backward and hold for a second. Return your head to neutral. Next, slowly look to your right, then to your left. Repeat this series of head motions for one minute and make it a part of your daily routine. SHRUG IT OFF We tend to hold tension in our shoulders, too, so doing daily shoulder exercises can help to ease it. First is the shoulder shrug: Sitting or standing tall, shrug your shoulders up as high as you can, hold for a couple of seconds, then relax. Do this five times. Next, try shoulder rolls: Roll your shoulders back in a slow, exaggerated motion, engaging your shoulder blades to help you draw your shoulders back. Hold for a few seconds and repeat five times. FLEX IT OUT Our hip flexors are another muscle group affected by sitting, which can lead to tight muscles and pain when walking or running. Lengthen these muscles with a simple stretch: Step one foot out in front of the other and bend both knees so you are in a lunge position. Rest your back leg on the ground if it is more comfortable. Keep your back straight, and shift your body weight forward. “I tell patients to think of an X on the front of the hip of the back leg. Imagine pushing this X
forward while not letting your back arch,” says physical therapist Dr. Erin Policelli.
FOOT RELEASE Sitting a lot can shorten some of the muscles in your feet, too, which are crucial for good balance. Help ease foot tension with this stretch: Kneel on the floor, arranging your legs under you so your shins and the tops of your feet are on the floor and your glutes are resting on the bottoms of your feet. Maintain an upright posture. Raise yourself slightly, pick up your heels, and tuck your toes under. Slowly ease your weight back over your feet so that your glutes are resting on your heels and your toes are stretched. Hold for 30 seconds. Bring these exercises into your daily routine to release the tension that builds when you sit. And of course, this is just the beginning — use the improvements in the way you feel as motivation to get up and move more throughout your day!
‘The Great Escape’
The Daring True Story of an Allied Getaway During WWII
W hat do Steve “The King of Cool”McQueen, Richard Attenborough, and James Garner have in common? They all starred in the 1963 WorldWar II classic “The Great Escape.” What makes the movie amazing to watch isn’t just that it’s full of legendary stars like McQueen and Garner or the fact that the action sequences were filmed using practical stunts, not special effects. What makes it truly incredible is that this story actually happened.
factors as obstacles to overcome rather than inescapable conditions. And in the spring of 1943, he initiated a plan to get himself and 200 of his fellow prisoners out of the camp. During the next year, over 600 prisoners helped with the effort of digging tunnels underneath Stalag Luft III. They had to be deep enough that the microphones couldn’t detect them and long enough to reach outside of the camp’s walls. On a chilly night in 1944 — a year after the endeavor began — one tunnel was finally ready, and the prisoners began their exit. In all, 76 Allied men managed to escape from Stalag Luft III. While freedom was short-lived for some, the escapees were successful in redirecting Nazi efforts from the front lines. And as veteran Jack Lyon said of the escape, “It did do a lot for morale, particularly for those prisoners who’d been there for a long time. They felt they were able to contribute something, even if they weren’t able to get out.” For the rest of the story, you’ll have to watch the movie or read the book. You can watch “The Great Escape” on Amazon Prime, and you can find Brickhill’s daring tale at most book retailers.
Based on WWII veteran Paul Brickhill’s book, “The Great Escape” depicts a group of Allied officers as they attempt to escape from Stalag Luft III, one of the most heavily reinforced prison camps under German watch. Loose sand, raised prison housing, and seismographic microphones were all meant to deter prisoners from digging their way out.
But one prisoner wasn’t discouraged. Squadron Leader Roger Bushell saw these
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3 Devices to Improve Your Breathing THE KEY TO BOOSTING YOUR PERFORMANCE IN THE GYM
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 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. Mouthguards and nasal dilators are just the tip of the breath-enhancing iceberg, 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.
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?
Take a Break!
INGREDIENTS THE BEST GRILLED SUMMER VEGETABLES Inspired by DinnerAtTheZoo.com
peppers, baby carrots, and yellow squash are great on the grill)
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1 tsp salt
1/4 tsp pepper
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5 tbsp olive oil
1 1/2 tsp dried Italian seasoning
2 tbsp lemon juice
1 1/2 tsp garlic, minced
1/4 cup parsley leaves, chopped
2 lbs assorted vegetables, trimmed and halved (asparagus, mushrooms, red onion, red bell
DIRECTIONS
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Prepare the grill at medium-high heat.
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In a small bowl, combine salt, pepper, Italian seasoning, and garlic. 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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Grill vegetables in batches, cooking 3–5 minutes on each side until browned and tender. (Carrots will cook longer, 6–9 minutes per side.) Remove from the grill, sprinkle with parsley, and serve hot.
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Inside This Issue From the Desk of Dr. Smith PAGE 1 Reduce the Painful Side Effects of Sitting PAGE 1 Inside the Biggest Escape Attempt of WWII PAGE 2 The Key to Boosting Your Performance in the Gym PAGE 3 Take a Break PAGE 3 The Secret to Delicious Grilled Veggies PAGE 3 2 Exercises You Need to Strengthen Your Knees PAGE 4
2 EXERCISES TO START NOW Build Stronger Knees Without 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.
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.
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.
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