It’s Only A Game! By: Colleen Durham, DPT & Ashley Vaughan, LPTA
Try this movement if you are experiencing pain. EXERCISE OF THE MONTH
Roll Tide, War Eagle, Go Vols, or whatever your season chant is, be prepared to be stressed and sitting on the edge of your seat at least 1 or 2 games of the season. The start of football season brings excitement unlike any other but did you know those close calls, tense moments, and the thrill of watching the big rival game could actually have an effect on your health? Have you ever found yourself yelling at the t.v. when your team drops a pass, gets a bad call, or loses the big game? Of course you have, we’re all guilty of it! Watching sports can stress your heart just as much as playing in the game. Recent studies have found that watching a sporting event onTV increased viewers heart rate by an average of 75% while attending the game increased heart rates by 110%. This typeofheart rate responsewouldbesimilar to thatofapersondoingvigorousexercise. Studieshavealso linkedwatchingsportingevents toan increased riskofheartattacks. In2009,astudywaspublished that founddeath rates fromheartattacksand ischemic heart disease in 1980’s Los Angeles increased following Super Bowl games. Whilepeoplewithexistingheartconditionsaremoreat risk,everyone’sbloodpressure can fluctuate based on emotional state. Sports fans can develop such an emotional tie to their favorite sports team that it can have an effect on their heart and blood pressure. When you get excited or angry your sympathetic nervous system gets stimulated and there is a release of catecholamines (hormones, such as adrenaline). Yourbodydoesn’tdistinguishbetween “goodstress” fromexcitementand “badstress” from anger; It merely reacts with a “flight-or-fight response”. Your brain tells your heart to beat faster and adrenaline levels elevate which then continues to speed up your breathing and heart rate. This increases stress on the heart and will increase your blood pressure. In addition, consuming salty, fatty, “gameday” foods that fans often eat along with drinking too much alcohol can also increase your risk. So what can you do to prevent against stressing your heart too much in the upcoming football season? 1. Remember to take your medications. This is especially important if you are on cardiac medications. 2. Watch sodium intake. (sodium causes fluid retention — something especially bad for heart patients) Avoid foods that have more than 1 mg of sodium per calorie. Natural foods such as fresh fruits and vegetables generally contain much less, so opt for them whenever possible. Avoid sodas, salty chips and popcorn which all are extremely high in sodium. 3.Drinkplentyofwater. Water is the lowestcalorieoption (0calories)andcanprevent dehydration,stopyou fromoverindulging in food,anddecrease the riskofhypertension. If you choose to drink alcohol, the American Heart Association recommends limiting to 1-2 alcoholic drinks per day for men and one drink per day for women. 4. Relaxation techniques. Practicedeepbreathingwhichprovidesaquickandsimple way to reducestress levels.Focusonbellybreathingwhichstimulates thevagusnerve. Thiswillactivateyour relaxation response to reduceyourheart rateandbloodpressure. • Sit comfortably or lie on your back (do during the commercials). Put one hand on your chest and the other on your stomach. • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move slightly. • Exhale through your mouth, pushing out as much air as you can while contracting yourabdominalmuscles.Thehandonyourstomachshouldmove inasyouexhale. 5. Release some energy when possible. Take a walk at halftime or during the commercials. Do a few squats, incline push-ups on the back of a sofa or counter or sit-ups during commercials. Squeeze a stress ball during a field goal attempts. In the end, try to remember: “It’s only a game.” References:**https://www.heart.org/en/news/2018/09/06/are-die-hard-football-other-sports-fans-putting-their-heartsat-risk**https:// www.cnn.com/2018/10/12/health/spectator-sports-heart-health/index.html**https://www.heart.org/en/healthy-living/healthy-eating/ eat-smart/nutrition-basics/have-a-heart-healthyfootball-season(eatingsmartduringtailgating)**https://www.al.com/living/2014/09/ watching_football_on_tv_can_be.html**https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm(relaxation) https://www.mentalhelp.net/blogs/sports-fans-and-stress/
Relieves Leg Pain
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PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
FUN & GAMES!
The classic sudoku is a number placing puzzle based on a 9x9 grid with several given numbers. The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
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