Avoiding Injury While Exercising by Kristin Massamiri, Physical Therapist Regular vigorous exercises can help you feel great, but it may not come right away!

Regular vigorous exercises can help you feel great, but it may not come right away!

Being injured or just stiff, sore, and uncomfortable is not a healthful way to start your exercise program. Below are four ways you can be certain that the first three weeks of your exercise program are as pleasant as they can be. These principles hold true if you are lifting weights, running, or walking.

Start out slow and easy. The single most important thought for keeping fit is: GO SLOWLY.

This is not a crash course… in time you will get fit. Going slowly and easy may be difficult for some. You may remember the old saying ”No pain, no gain,” and “you have to work until it hurts”. When it comes to healthful exercises, these sayings are not only wrong but they can be harmful.

Why “No Pain, No Gain” is wrong:

1. Your muscles get fit slowly. If you push too hard or try to go too fast, your muscles will let you know-you will be stiff and sore the next day. On average it takes our bodies 6 weeks to actually gain muscle mass.
   
2. A painful program is usually a short program. Most people tend to give up exercise and the benefits it offers in order to avoid the pain.
   
3. Exercise does not have to hurt to make your heart or body stronger. Pain is unnecessary. In fact, if you are in a lot of pain, your heart rate is too high and you should slow down.
   

Increase your activity levels slowly to give your body the time it needs to get in shape. Find activities that you enjoy! You want to feel fit, not sore. Build your exercise program a little at a time so that it can help you feel and look your best for a lifetime.

Posted by Wheenk! at 09:52 AM | Permalink | TrackBacks (0)

Stretching Tips For A Pain-Free Summer Vacation by Kristin Massamiri, Physical Therapist Planning summer vacations? Here are a few tips that can help you prevent some of the physical discomforts associated with airplane travel.

“Economy class syndrome” is a well-documented condition in which a blood clot develops in the body, becomes dislodged and blocks circulation in a blood vessel. The most important thing you can do to prevent this problem is MOVE. It is recommended to walk at least 5 minutes during every hour of travel. Moving your feet and ankles can also promote blood flow and prevent blood clots. Another factor that can help is to remove or at least loosen your shoes. We should also avoid restrictive clothing during long travel days (including knee highs and tight shoes) which are also risk factors for blood clots.

The seats in most airplanes (and often cars too) force you into a rounded back, forward head position. If you have been “crunched” into a seat like this you need to make some adjustments.

1. Get a blanket or pillow and fold it to fill the “hollow” in the seat back.
2. Stay hydrated: choose water rather than caffeinated, alcoholic or sugar beverages. Staying hydrated helps deter the “fatigue” of traveling as well as help with “jet lag.”
3. Perform gentle stretches and movements in your seat or the aisle to relieve the tension or stress in your body. Here are a few suggestions… Hold each stretch 15-20 seconds. Perform each stretch slowly and gently.

Posted by Wheenk! at 02:22 PM | Permalink | TrackBacks (0)