James River Physical Therapy Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
TO LIVE LONGER, START RUNNING NOW, EVEN JUST A LITTLE BIT
Article Courtesy of
It may be possible to out-run death, at least for a little while, according to a recent study. An international team of researchers analyzed data from 14 previous studies involving a total of 232,149 people who had their health tracked by scientists for at least five years and as long as 35 years. (continued inside)
Details Inside REFER A FRIEND!
INSIDE : • To Live Longer, Start Running Now... • Run Away Your Low Back Pain
• Exercise Of The Month • Refer A Friend!
www.jamesriverpt.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
TO LIVE LONGER, START RUNNING NOW, EVEN JUST A LITTLE BIT
Article Courtesy of
Details Inside REFER A FRIEND!
INSIDE : • Run Away Your Low Back Pain • Refer A Friend!
• Exercise Of The Month • Coupon Corner!
(continued from outside) They found that, of the 25,951 individuals who died during this period, those who ran were correlated with a 27 percent lower risk of death than those who didn’t run at all. The association was found among both men and women and even when a person went for just one slow jog a week or even less. “Any amount of running, even just once a week, is better than no running,” the paper published in the British Journal of Sports Medicine concludes. Running was also linked to a 30 percent lower risk of dying from cardiovascular disease and 23 percent less chance of dying from cancer. Even small “doses” of running that come in below the recommended weekly duration of vigorous physical activity seem to stave off death. “Increased rates of participation in running, regardless of its dose, would probably lead to substantial improvements in population health and longevity,” the study reads.
There’s a lot of questions that the study leaves unanswered, however, like whether or not increasing the dose of running in terms of frequency, effort and duration might also increase the apparent longevity benefits. The data didn’t seem to show that lots of running meant lots more days on this planet, but at least some running does appear to be linked to at least a few more days or years of life. The researchers themselves caution that the study says nothing about possible causes of the relationship observed between running and longevity and that various methods employed by the studies the team analyzed may muddy the waters a bit. “More studies are needed to examine how sustained running behavior, rather than sporadic participation, is associated with mortality risk,” they write. “Future studies should also consider assessing running habits using activity trackers, as these devices may provide more detailed and accurate insights into running behavior.”
Read More About How Running Can Help Relieve Your Pain Inside >>>
Article: www.forbes.com/sites/ericmack/2019/11/17/to-live-longer-start-running-now-even-just-a-little-bit/#5e56ed022b4c
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ABDOMINAL BRACING Lie on your back, knees bent, feet flat on floor. Place your hands on the front of your pelvis and contract your deep core. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides. Strengthens Core www.simpleset.net Try this movement if you are experiencing core pain. EXERCISE OF THE MONTH
Run Away Your Low Back Pain
On a daily basis, you run more than any other physical activity. How you run defines most everything about you, including your physical abilities. We can help you discover that something about the way you run, may be the reason you have pain and help you change it. You run over a million steps in a year Your run involves many body parts, all interacting together to produce your running style. It’s as natural as breathing, and if any of your six (two ankles, two knees, two hips) weight bearing joints are not in good alignment, you’re at risk for structural pain. One minor running error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis. Often, the cause of back pain is poor strength -- specifically, weak abdominal muscles. The pelvis is held in place by numerous muscles, including the abdominals, hamstrings, gluteals and hip flexors. An imbalance or weakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physical therapy and easy weight training exercises.
Monument Avenue 10K Race
We’re registered, are you? A great way to stay motivated to walk or run during these cold winter months is to consider registering for the Monument Avenue 10k on March 28th. My daughter, Izzy (14) and I will be running it together, her very first 10k ever!
CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
Refer A Friend! Who Do You Know That Needs Our Help?
ESSENTIAL RUNNING TIPS FOR BACK PAIN
Running puts a high level of repetitive stress on the back, and for those with lower back problems it is particularly important to take measures to reduce the strain on the lower back. In general, the following tips are advisable for runners, especially for those who are susceptible to low back pain or leg pain/sciatica:
Do You Have Friends Or Family Unable To Do The Following:
� Move without pain � Bend and move freely � Balance confidently and securely
� Sit for long periods comfortably
� Walk for long distances � Live an active and healthy lifestyle
• Do a thorough warm-up prior to beginning a run
• Stretch the hamstrings (the large muscles in the back of the thigh) twice daily to minimize stress across the low back
If you know someone suffering with aches and pains give the gift of health. Refer them to James River Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment with us.
• Muscle strengthening or strength training are also important, particularly with the core muscles of the back
• Cross training is useful, so as not to get into an overuse syndrome
Coupon Corner!
• Wear comfortable, supportive shoes
FREE PAIN CONSULTATION
• Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement
It is important that back pain patients take note of any back symptoms that perhaps are being exacerbated by a particular activity. If running consistently brings on back pain or leg pain symptoms, an evaluation with a physical therapist specializing in back pain and running analysis can be useful to determine the source of that pain. Again, muscular sprains and strains tend to be short-lived and respond well to self-care measures, such as heat and stretching. If the pain does not respond to these measures, there may be a more structural problem that requires physical therapy treatment.
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