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THE SIMPLE THINGS
In Fitness and in Life
is that many times, the habits we see in our patients that are causing pain or discomfort originate in the most basic movements. If we can correct them at that level, we can help decrease that pain and discomfort and build strength and flexibility. In order to execute this principle, we have to break everything down into its simplest parts. And that’s where I think there’s a great lesson we can carry over from PT into our everyday lives. If your house is a total mess and you feel so overwhelmed that you don’t know where to start, just pick one simple thing to do. Pick stuff up off the living room floor. Put the dirty dishes in the dishwasher. Wipe down the bathroom sink. The same applies to fitness-related goals. Say you want to run your first marathon, but you don’t run at all right now or it’s been a while. You don’t start by running dozens of miles a day and cross-training several days a week. Depending on your level of fitness, you might start with a brisk walk or intermittent walking and running. You can find a great training plan that helps you layer on that complexity — in this case, those additional miles or faster miles — over time. And speaking of simplicity in fitness, I’m basically all for any kind of exercise people want to do. If you’re into the latest workout trends that might require complicated exercises or specialized equipment, that’s great! But if you’re intimidated by classes or don’t want to learn how to use a bunch of equipment, I understand that, too. One of the
“One of the beautiful things about fitness is that simple exercises are still incredibly effective.”
beautiful things about fitness is that simple exercises are still incredibly effective.
A walk around the neighborhood or out on your favorite trails may be the simplest way to get moving, but it’s also still one of the best. It’s great for the body and mind. Body-weight squats and pushups are both foundational strength exercises. And these things, just like other exercises, help build a firm foundation to build upon and when you want to amp things up. The final thing I’ll say about living more simply is this: Consider giving up media for a day now and again. Just one day without watching the news can work wonders for your mind, easing stress and helping bring things back to basics. Trading in your nightly news-watching for an evening stroll now and again? Even better.
The first week of August is National Simplify Your Life Week. While this might make you think of organizing the junk drawer and donating that bag of clothes that’s been sitting in the garage, it actually brought one of the basic principles of physical therapy to mind for me: Start simple and build on success. That means when we begin treating someone, we start with very simple movements. Once the patient masters those movements, we start incrementally adding more complexity. If you’re an athlete who’s used to working out hard and playing hard, some of these simple exercises might feel very basic, but the truth
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GET YOUR MIND INTO THE GUTTER 5 Tips to Make Gutter Cleaning Hassle-Free
suede-type gloves, rubber-soled shoes, and protective glasses or goggles.
ground for insects, or even damage your foundation if it collects near the walls of your home and then freezes. Yikes! Make the messy job easy! According to the experts at Realtor.com, August is a prime time to clean out your gutters before late-summer storms hit. Luckily, there are dozens of ways to make the nasty job easier. Here are five of our favorites. scoops are designed specifically for cleaning out gutters, and prices for them start at less than $3.50 at Home Depot, Lowe’s, and Amazon. Buying one will save you from digging through the gutter goop by hand! In a pinch, you can also use a pet food scoop or plastic cup. 1. Invest in a gutter scoop. Gutter 2. Dress for the mess. To protect yourself from dirt and bacteria, wear thick
3. Let your hose do the work. As an alternative to the gutter scoop, you can attach a spray nozzle to your hose and blast the leaves out of the gutter! This method uses a lot of water, but it’s an easy (and clean) strategy. 4. Try gutter guards. Gutter guards are metal grates that you can snap onto the tops of your gutters. They let water through, but keep leaves and debris out. Outfitting your entire house with guards can get pricey, but they save you hassle come cleaning time. 5. When in doubt, hire it out. Of course, the best way to make gutter cleaning easier is to pay someone else to do it! Hiring an expert will keep you out of the muck and guarantee great results.
No homeowner likes cleaning their gutters. It’s a universal truth, but unfortunately, the smelly, messy job has to be done, and this is the month to do it! Why clean your gutters? If you don’t clean your gutters regularly, they’ll be too full of leaves and debris to ferry rainwater properly. This doesn’t sound like a big deal, but it can have disastrous consequences. Water can pool on your roof and cause a leak, seep into your basement, act as a breeding
EXERCISE OF THE MONTH Sidelying Quad Stretch
Why: A great way to lengthen the muscles that cross your hip and knee without compromising your back. It’s a good alternative to the standing quad stretch. How: Lie on your side with the bottom knee pulled as high toward your chest
as you can, keeping it there for the whole stretch. Bend the knee of your top leg, grab your ankle, and squeeze your butt muscle to help pull your leg back. DO NOT arch your back. Feel the stretch along your hip and thigh. Hold for 20–30 seconds. Repeat on the other side.
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‘OUCH, MY FEET!’ The Right Way to Break in New Shoes
Inspired by TheKitchenGirl.com
If you love to run, hike, or take long walks, then you’re probably familiar with the “new shoe dilemma.” It happens in your head and goes something like this:
“I really need new shoes; my old ones are falling apart!”
5-INGREDIENT CHICKPEA SPREAD
“Are you sure? They’re expensive.”
“I’m sure.”
Slather this vegan chickpea spread on your favorite bread, top it with sliced veggies and sprouts, and pair it with an icy glass of lemonade for the perfect summer lunch.
“But what about the break-in period? It hurts! You can wait another month, right?” The break-in period is the uncomfortable 2–3-week period when your shoes feel new or stiff and don’t fit quite
Ingredients
• • •
1 tsp Dijon mustard
•
1 15-oz can chickpeas, rinsed and drained 2 tbsp vegan mayonnaise (DIY or store-bought)
1/8 tsp salt
right. You might even end up with sore feet or a blister. Unfortunately, it’s crucial that you suffer through this rough patch to ensure you’re not stuck with falling-apart, unsupportive shoes. Here are three ways to make the process less painful. 1. Start slow. According to the Department of Health and Human Services, you should break in new shoes over the course of a few days. Start with one hour in the morning and one in the afternoon. Then, if your feet still feel good, increase the time frame until you’re comfortable wearing them all day. 2. Rotate your footwear. A 2013 sports medicine study found that runners who rotate between two pairs of shoes can lower their risk of running-related injuries by 39%. After your new shoes have made it through the “slow start” process, consider keeping your old ones in rotation for a few more weeks so you’ll be less likely to hurt yourself. 3. Listen to your body. Having proper footwear is crucial to the health of your feet, knees, hips, and lower back (your weight distribution starts in your feet, after all!), so pay attention to how those areas feel during the break-in process. Are you still walking differently after a day or two in your new shoes? Does a part of your body ache that didn’t before? That’s more than the break-in blues! Your new footwear could do long-term damage to your body, so invest in a new pair or visit a podiatrist or physical therapist for help. Want to learn more about the fickle relationship between humans and shoes? Check out “These Shoes Are Killing Me!” an episode of the “Freakonomics Radio” podcast that aired May 19, 2017.
•
Black pepper, to taste
Directions
1. In a medium bowl, combine all five ingredients. With a potato masher, crush chickpeas and mix all ingredients together. 2. When the mixture is smooth, spread it onto your favorite bread to make a sandwich, add a dollop to salads, or scoop it with crackers for a delicious summer snack.
“The great thing in this world is not so much where you stand, as in what direction you are moving.” – Oliver Wendell Holmes
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Start With Something Simple
Why You Should Get Your Mind Into the Gutter
Exercise of the Month
The Right Way to Break in New Shoes
5-Ingredient Chickpea Spread
Do You Have COVID-19 Posture?
DO YOU SUFFER FROM COVID-19 POSTURE?
Here are a few best practices to help combat COVID-19 posture and the aches and pains that come with it: • Take frequent breaks. Get up every half hour or so and walk around, stretch, or even just stare out the window. It’s good for your body and for your eyes! Set a timer on your phone if you need a reminder. • Position your screen at eye level. Laptops are awesome machines for working on the go, but they aren’t designed well for ergonomics. The solution is simple: Get a wireless mouse and keyboard and prop up the screen so it’s at eye level. This will reduce neck strain. • Switch up your workspace. Even if you do have a proper office and desk at home, it’s a good idea to switch up how you work throughout the day. Find a good place to put your laptop that allows you to stand for a while. Even if that space is your kitchen counter! • Consult with a PT! Scheduling a visit to come to see one of our experienced PTs can be so beneficial for assessing your posture and any concerns you may have from your remote setup.
The pandemic has had numerous consequences, both positive and negative. On the upside, a lot of families got to spend more time together, people slowed down and reevaluated their priorities, and lots of people finally mastered sourdough bread. But there have also been a lot of negative consequences, from social isolation and loneliness to severe illness and death. There’s another consequence that we’re starting to see more of, too: COVID-19 posture. The pandemic required many people to start working from home for the first time. The lucky ones were able to make use of previously underutilized offices and proper desks, but many people’s workspaces were improvised. Many traded their workplace desks for a laptop on the couch or dining room table. And those improvised setups, while necessary, are wreaking havoc on people’s posture and causing lower back pain and other kinds of pain. It’s all too easy to let this go unnoticed or to write it off as a short-term thing. When people were first sent home as a safety precaution, we thought this would be very temporary. A year and a half later, many people are still commuting to the kitchen table. And if you aren’t feeling the effects of your improvised setup now, it’s very possible that as those effects accumulate over time, you will.
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