Marathon PT-Relieving Low Back, Hip and Knee Arthritis Pain

Marathon Monthly January 2018 Physical Therapy

6 Easy Steps To Put You On The Path To A Happier, Healthier, More Active You!

1. Begin the day with protein. Eating protein for breakfast helps curb your appetite throughout the day and tends to improve your overall diet as well. While you may wind up consuming the same number of calories over a day’s time, you’ll be less tempted by high-fat snacks around dinner time. Keep in mind that there are plenty of plant-based proteins available, including hemp seeds, black beans, almonds, edamame, and pumpkin seeds among them. 2. Limit your drinks. By this,wearen’tonlyreferring toalcohol. Instead, try to cut back on the calorie-laden drinks popular this timeofyear.Concoctionssuchassweetened coffeedrinks,sodas,dietsodasandenergydrinks can be detrimental to a healthy diet. Focus on a higher consumption of water during the day and to make it easy have a glass by your desk or carry a bottle around with you. 3. Try wearable technology. Research shows that people who use wearable technology, gadgets such as Fitbits, Garmin, and Withings, tend to stick to their exercise routine more faithfully than those who don’t. With many of them, you can track your heart rate, steps per minute, sleep cycles, and more.

4. Increase Your Range Of Motion. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion. Thismay includemaking longer lunges,stretching arms more while jumping rope, or leaning over further during yoga. Whatever the case, doing so helps your muscles do more work per rep, which results in breaking down more tissue by the end of your workout. If you have difficulty reaching a full range of motion, or have discomfort, consult your physical therapist. 5. Reduce fatigue. Asanyonewhohas triedandfailedatestablishing a regularexercise routinecanagree,fatigue is the numberoneenemy.Tohelpcombatthis,drinkbeet juice. Studies show that it can increase stamina by up to 16 percent. Furthermore, listen to music that keeps you motivated. Listening to the right music can actually expand your blood vessels by 26 percent. Work on a schedule routine that ensuresyougetenoughrest,exercise,andactivity. 6. Switch it up. If you’ve been plugging through the same fitness routinedayafterday,youmaynoticeareduction in strengthgain.Toavoidthis,trydifferentexercises,

working out at different times of day, using different repetitions, or lifting different weights. As 2018 begins to unfold, consider ways to add healthy decision-making to your lifestyle. Remember that putting things off doesn’t get you to where you want to be. We are here to help you reach your goals and achieve a healthy, pain-free lifestyle.Talk to your physical therapist at our practice today, or schedule a consultation to make your 2018 the healthiest yet.

Andrew's TopThreeTips for theNewYear!

1. Stand Tall. From your waist up, hold yourself upright and taller. It’ll facilitate improvementstoyourpostureandhelppreventneckandbackpain. 2. Work Your Balance. Every so often close your eyes and exercise your body’s ability to hold itself upright without having to rely on your eyes. Start withholdingontosomethingsturdyandgraduallymake it harderbyholding on less and then by holding nothing. Be aware of how the body feels with your eyes closed and feel for things like your back posture.

3: Check Your Shoes. On an older pair of shoes, check the bottom to see what the wear pattern looks like. If it’s all worn out on just the inside or just the outside, it will give you clues on your walking pattern and its safeness. Also having good, appropriately supportive shoes can help maintain your posture and also prevent pain in multiple regions of your body. *For those of you who have not yet met Andrew, he is one of awesome therapists and a health and fitness guru! Feel free to ask him questions... he is walking encyclopedia.

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