Category: Therapy

Relief Through Movement: Physical Therapy for Chronic Pain

April 23, 2024

Chronic pain can be a debilitating condition, limiting your mobility and impacting your daily life. The CDC estimates that around 50 million Americans experience chronic pain, and 17 million have substantial reductions in activity because of pain. Beyond limiting activity or your ability to work, chronic pain has been linked to depression, Alzheimer’s disease, and substance abuse.

Chronic pain is complex. There’s no single intervention to treat it, but physical therapy should be part of the mix. Here’s why:

How PT Approaches Pain:

Physical therapy often provides relief that’s just as effective as medication but without the potential side effects. Here’s a breakdown of how PT tackles pain and its effectiveness:

Identify the Root Cause: PT goes a step further than medication that masks pain. Therapists assess your posture, muscle strength, flexibility, and joint mechanics to pinpoint the source of your discomfort.

Address the Underlying Issues:  Based on the evaluation, PT focuses on strengthening weak muscles that support your joints, improving flexibility for a better range of motion, and correcting any imbalances or postural problems that might contribute to pain.

Use A Multi-Faceted Approach: A PT treatment plan will be customized based on the evaluation. In addition to therapeutic exercise, a PT might use various techniques. Examples include:

• Manual Therapy: PTs use massage, joint mobilization, and trigger point therapy to address muscle tension, improve circulation, and alleviate pain.
• Modalities: Techniques like ultrasound, heat therapy, or electrical stimulation can reduce inflammation, promote healing, and manage pain.
• Aquatic Therapy: A warm, therapeutic pool supports your body and joints while offering gentle resistance. This can often make it easier to start moving again after being in pain for an extended time.

Educate and Empower Patients: PTs equip you with the knowledge and tools to manage your pain independently. This might include learning a new exercise routine, how to modify activities, or how to modify your daily schedule when you’re feeling better (or worse) than normal.

It’s also becoming increasingly likely that you’ll learn how pain works. Research shows that combining pain education with physical therapy is an effective treatment.

If you’re struggling with chronic pain, call your physical therapist. They might have the key that will unlock a pain-free life.

References:

1. Chronic Pain Among Adults — United States, 2019–2021 | MMWR (cdc.gov)
2. The impact of combining pain education strategies with physical therapy interventions for patients with chronic pain: A systematic review and meta-analysis of randomized controlled trials, Physiotherapy Theory and Practice, 37:4, 461-472 DOI: 1080/09593985.2019.1633714
3. Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis, Physical Therapy, Volume 102, Issue 9, September 2022, pzac081 Preferred Communication Strategies Used by Physical Therapists in Chronic Pain Rehabilitation: A Qualitative Systematic Review and Meta-Synthesis – PubMed (nih.gov)
4. The Influence of Cognitive Behavioral Therapy on Pain, Quality of Life, and Depression in Patients Receiving Physical Therapy for Chronic Low Back Pain: A Systematic Review https://onlinelibrary.wiley.com/doi/abs/10.1016/j.pmrj.2018.09.029

Navigating the Road to Recovery: Physical Therapy After Lumbar Fusion

April 16, 2024

Undergoing lumbar fusion surgery can be a significant step towards alleviating chronic back pain and improving mobility. However, the journey towards full recovery doesn’t end with the surgical procedure. Physical therapy plays a crucial role in helping patients regain strength, flexibility, and functionality post-surgery.

Lumbar fusion surgery is a procedure often recommended for individuals suffering from conditions like degenerative disc disease, spinal stenosis, or spondylolisthesis, where instability or pain in the lower back is prominent. During the surgery, two or more vertebrae in the lower back are fused together to stabilize the spine and reduce pain.

The Role of Physical Therapy

While lumbar fusion surgery addresses the structural issues in the spine, physical therapy is essential for restoring function and mobility. Physical therapists design personalized treatment plans tailored to each patient’s specific needs and stage of recovery. Here’s how physical therapy benefits patients post-lumbar fusion:

Pain Management

Immediately after surgery, patients may experience pain and discomfort. Physical therapists employ various techniques, such as manual therapy, ice or heat therapy, and gentle exercises, to manage pain effectively.

Restoring Mobility and Flexibility

After surgery, it’s common for patients to experience stiffness and limited mobility in the lower back. Physical therapy focuses on gentle stretching exercises and range of motion activities to improve flexibility and restore normal movement patterns gradually.

Strengthening Muscles

Muscle weakness is also a common issue following lumbar fusion surgery. Physical therapists prescribe targeted exercises to strengthen the muscles surrounding the lumbar spine, including the core muscles, which play a crucial role in providing stability and support.

Improving Posture and Body Mechanics

Poor posture and incorrect body mechanics can exacerbate back pain and lead to further complications. Physical therapists educate patients on proper posture techniques and body mechanics to prevent strain on the spine and promote long-term spine health.

Enhancing Functional Abilities

The ultimate goal of physical therapy after lumbar fusion is to help patients regain their ability to perform daily activities with ease. Therapists incorporate functional exercises and activities into the treatment plan to simulate real-life movements and improve overall function.

What to Expect During Physical Therapy Sessions

Physical therapy sessions typically begin within a few weeks after surgery, once the patient’s surgeon gives the green light. Initially, therapy may focus on gentle movements and activities to promote healing and reduce inflammation. As the patient progresses, the intensity and complexity of exercises gradually increase.

Sessions may include a combination of:

– Manual therapy techniques, such as massage and joint mobilization.

– Therapeutic exercises targeting specific muscle groups.

– Modalities like ultrasound or electrical stimulation for pain relief.

– Education on proper body mechanics and ergonomic principles.

– Home exercise programs to supplement in-clinic sessions.

Throughout the rehabilitation process, open communication between the patient, physical therapist, and surgeon is crucial. Patients should feel comfortable expressing any concerns or limitations they may encounter during therapy.

Recovering from lumbar fusion surgery is a journey that requires patience, dedication, and commitment to the rehabilitation process. While physical therapy is an essential component, it’s just one piece of the puzzle. Following a comprehensive post-operative plan, which may also include medication management, lifestyle modifications, and regular follow-up appointments, is key to achieving the best possible outcome.

Physical therapy plays a vital role in the recovery journey following lumbar fusion surgery. By addressing pain, restoring mobility, strengthening muscles, and improving functional abilities, physical therapists help patients regain their quality of life and return to their daily activities with confidence. With the right support and guidance, navigating the road to recovery after lumbar fusion can lead to a brighter, pain-free future.

A Guide to Warm-Ups: Preventing Soft Tissue Injuries in Track Season

April 9, 2024

As track athletes, we push our bodies to the limit, striving for that extra fraction of a second or that additional inch in our performance. However, with the intensity of training and competition comes the risk of soft tissue injuries. From strained muscles to tendonitis, these injuries can sideline us and hinder our progress. But fear not! The key to staying injury-free lies in one of the most overlooked aspects of training – the warm-up.

A proper warm-up is not just a formality; it’s a crucial component of injury prevention and performance enhancement. By gradually increasing blood flow to the muscles, raising body temperature, and improving joint mobility, a well-designed warm-up primes your body for the demands of track workouts and competitions.

Dynamic Stretching

Static stretching, where you hold a stretch for an extended period, has its place in flexibility training, but it’s not ideal as the sole method for warming up. Instead, opt for more dynamic stretching than static stretching, which involves controlled movements that mimic the actions you’ll perform during your workout or event. Dynamic stretches help improve range of motion, enhance blood flow, and activate the muscles you’ll be using.

Some effective dynamic stretches for track athletes include leg swings (forward and sideways), arm circles, walking lunges with a twist, and high knees. Perform each stretch for 10-15 repetitions or for about 30 seconds per side.

Foam Rolling

Foam rolling, also known as self-myofascial release, is an excellent way to release tension in tight muscles and improve tissue quality. Target areas prone to tightness or previous injuries, such as the calves, hamstrings, quadriceps, and IT bands. Spend 1-2 minutes rolling each area, focusing on any tender spots or knots.

Activation Exercises

Activation exercises are designed to wake up dormant muscles and prepare them for action. These exercises are particularly beneficial for addressing muscle imbalances and ensuring proper muscle recruitment during workouts and races. Include exercises like glute bridges, clamshells, bird dogs, and resistance band walks to activate key muscles like the glutes, hips, and core.

Sport-Specific Drills

Depending on your event, incorporate sport-specific drills into your warm-up routine to reinforce proper technique and movement patterns. Sprinters might include A-skips, B-skips, and butt kicks, while distance runners could focus on high knees, strides, and form drills. Jumpers and throwers can integrate bounding, plyometric drills, and technique-focused exercises into their warm-up.

Gradual Intensity Build-Up

Progressively increase the intensity of your warm-up to mimic the demands of your workout or event. Start with low-intensity movements to raise your heart rate and gradually ramp up the intensity as you move through your warm-up routine. By the end of your warm-up, you should be sweating slightly and feeling ready to tackle your training session or competition.

Mental Preparation

In addition to physical preparation, use your warm-up as an opportunity to mentally focus and visualize success. Clear your mind of distractions, visualize yourself executing perfect technique, and mentally rehearse your race strategy or event performance. By combining physical readiness with mental preparedness, you’ll be in the optimal state to perform at your best.

Remember, consistency is key when it comes to injury prevention. Make warm-ups an integral part of your training routine, regardless of whether it’s a light recovery day or a high-intensity workout. By taking the time to properly warm up before every session, you’ll not only reduce your risk of soft tissue injuries but also maximize your performance potential on the track.

Understanding Torticollis: How Physical Therapy Can Help

April 2, 2024

Torticollis is a condition characterized by the involuntary contraction or spasm of neck muscles, leading to the head tilting to one side and/or turning to one direction. While torticollis can occur due to various reasons, congenital muscular torticollis (CMT) is one of the most common forms observed in infants. In this blog, we delve into the role of physical therapy in managing torticollis, particularly focusing on its application in infants with CMT.

Congenital muscular torticollis occurs when the sternocleidomastoid muscle (SCM), a large muscle that runs from the mastoid bone behind the ear to the sternum and clavicle, becomes shortened or tightened on one side. This tightness results in the infant having difficulty turning their head in both directions, leading to a preference for one side.

Early identification and intervention are crucial in managing torticollis in infants. Failure to address torticollis promptly can lead to a range of complications, including plagiocephaly (flattening of the head), facial asymmetry, and delays in motor development.

Physical therapy plays a central role in the management of congenital muscular torticollis. A skilled physical therapist assesses the infant’s condition and develops a tailored treatment plan to address the specific needs of the child. The primary goals of physical therapy for torticollis in infants include:

Stretching Exercises

Gentle stretching exercises aim to lengthen the tight SCM muscle and improve range of motion in the neck. These exercises are typically performed multiple times a day and involve gentle manipulation of the infant’s head and neck.

Strengthening Exercises

Strengthening exercises focus on building strength in the neck muscles, particularly the weaker side affected by torticollis. These exercises may include gentle resistance training and positioning techniques to encourage the infant to use their neck muscles symmetrically.

Positioning and Handling Techniques

Physical therapists educate parents on proper positioning and handling techniques to encourage the infant to turn their head in both directions. This may involve positioning the infant during feeding, changing, and playtime to promote balanced muscle development.

Parent Education and Home Exercise Program

Empowering parents with the knowledge and skills to continue therapy at home is essential for the success of treatment. Physical therapists provide comprehensive education on exercises, positioning techniques, and strategies to promote optimal development.

Further benefits of Physical Therapy include:

– Improved range of motion allowing the infant to move their head more freely in all directions.

– Prevention of complications such as plagiocephaly and facial asymmetry.

– Promotion of symmetrical movement allowing the infant to achieve symmetrical movement patterns.

– Developmental support for optimal motor development and facilitates age-appropriate milestones.

Congenital muscular torticollis can significantly impact an infant’s development if left untreated. Physical therapy plays a vital role in the management of torticollis, offering interventions aimed at improving range of motion, strengthening muscles, and promoting symmetrical movement. Early identification and intervention, coupled with a comprehensive physical therapy program, can help infants with torticollis achieve optimal outcomes and reach their developmental milestones. If you suspect your child may have torticollis, consult a pediatrician or physical therapist for evaluation and guidance.

Spring into Action: Changes in Weather Change Your Activity Level

March 26, 2024

Spring is in the air, and that means more than just blooming flowers and chirping birds. It’s a natural nudge to shake off the winter blues and be more active. Research that looked at the seasonality of physical activity proves this is true. Across a wide variety of countries and populations, people are most active in the summer and less active in the winter. 

Since it’s likely that your physical activity levels are starting to trend up, we wanted to give you a few fun ideas to try, and some tips on how to navigate the change. 

Embrace the Great Outdoors:

• Trade the treadmill for the trail: As the weather warms, escape the gym and head outside. Explore nature with hikes, bike rides, or even a walk or jog around the park. Soaking up the sunshine not only boosts your vitamin D levels but also enhances your mood and motivation.
• Turn your park into your playground: Public parks offer tons of fitness opportunities. Utilize the equipment for bodyweight exercises, join a pick-up game of basketball, play a round of disc golf, or find an outdoor fitness class.

Incorporate Seasonal Activities:

• Get active with seasonal sports: Participating in spring sports leagues like volleyball, softball, pickleball or tennis is a fun and social way to get moving. You’ll meet new people while engaging in friendly competition and getting some exercise.
• Cultivate your green thumb: Gardening is a surprisingly active hobby. Digging, planting, and tending to your garden provides a full-body workout while connecting you with nature.

Navigating The Changes

• Spring clean your activity plan: Just like your home, your exercise routine might need a spring cleaning. Evaluate your current program, identify areas for improvement, and think about what new exercises or activities you’d like to add. 
• Don’t spring forward too fast: Spring is an exciting time with longer days, better weather and new opportunities. Don’t take on too much too fast. Injuries from overuse and overtraining start to get more common in our clinics when people ramp activity up too fast.
• Celebrate your progress: Track your progress and acknowledge your achievements, no matter how small. This will keep you motivated and focused on your goals.

Spring is a season of growth. Let it be the catalyst for your own personal transformation. By embracing the outdoors, incorporating seasonal activities, and refreshing your routine, you can spring into action and experience the joy of a healthier and happier you.

If you’d like someone to evaluate your current plan or develop a new one for you, we’d be happy to help! And of course, we’re always here for aches and pains from too much too soon, or weekend warrior injuries from those spring sports.

References:

1. Sex- and age-specific seasonal variations in physical activity among adults. Journal of Epidemiology & Community Health 2010;64:1010-1016. https://jech.bmj.com/content/64/11/1010.short
2. Impact of Seasonality on Physical Activity: A Systematic Review. International Journal of Environmental Research and Public Health. 2022; 19(1):2. https://www.mdpi.com/1660-4601/19/1/2
3. The Effect of Season and Weather on Physical Activity: Systemic Review https://www.sciencedirect.com/science/article/abs/pii/S0033350607001400
4. Seasonal Rhythms and Exercise https://www.sportsmed.theclinics.com/article/S0278-5919(04)00120-6/fulltext
5. Exercise Assessment and Prescription in Older Adults Webinar https://learningcenter.apta.org/products/exercise-assessment-and-prescription-in-older-adults-and-individuals-at-risk-for-functional-decline?_gl=1*2t7olk*_ga*MTEwNjIzMzg2MS4xNjgxODQyODcw*_ga_ZZJK74HXNR*MTY5NzIwMjg2OC4xMi4xLjE2OTcyMDI4ODEuNDcuMC4w&_ga=2.227565085.1495021570.1697197738-1106233861.1681842870
6. Exercise Attitudes https://www.apta.org/article/2023/03/31/exercise-attitudes

How Can Physical Therapy help with Osgood Schlatter Issues?

March 19, 2024

Osgood-Schlatter disease is a condition that affects the growth plate at the top of the shinbone (tibia) where the tendon from the kneecap (patellar tendon) attaches. It commonly occurs in children and adolescents who are experiencing growth spurts, particularly those who participate in sports that involve running, jumping, or quick changes in direction.

Physical therapy can play a significant role in managing Osgood-Schlatter disease by addressing symptoms, reducing pain, and promoting proper biomechanics. Here are some ways physical therapy may be helpful:

Pain management

Physical therapists can use modalities such as ice, heat, ultrasound, or electrical stimulation to help alleviate pain and inflammation in the affected area.

Stretching exercises

Tightness in the quadriceps muscles and surrounding structures can exacerbate symptoms of Osgood-Schlatter disease. Physical therapists can prescribe stretching exercises to improve flexibility and reduce tension in these muscles.

Strengthening exercises

Weakness in the quadriceps, hamstrings, and hip muscles can contribute to biomechanical imbalances and increase stress on the knee joint. Physical therapists can design a strengthening program to target these muscle groups, helping to stabilize the knee and improve overall function.

Activity modification

Physical therapists can provide guidance on modifying activities and sports participation to reduce stress on the knee joint while allowing for continued participation in physical activity.

Biomechanical assessment and correction

A physical therapist can assess movement patterns and biomechanics during activities such as running or jumping. They can identify any issues with gait or movement mechanics that may be contributing to symptoms and provide corrective exercises or adjustments to improve alignment and reduce strain on the knee.

Patient Education

Physical therapists can educate patients and their families about Osgood-Schlatter disease, including its causes, symptoms, and prognosis. They can also provide guidance on home exercises, activity modification, and strategies for pain management.

It’s important for individuals with Osgood-Schlatter disease to seek guidance from a healthcare professional, such as a physical therapist or sports medicine physician, for an accurate diagnosis and comprehensive treatment plan. While Osgood-Schlatter disease often resolves on its own with time and appropriate management, physical therapy can help alleviate symptoms and improve function, allowing individuals to return to their normal activities more comfortably and safely.

Unlocking Your Physical Therapy Insurance Benefits

March 12, 2024

Physical therapy is often a vital component of recovering from injuries, managing chronic conditions, or simply improving one’s overall physical well-being. However, navigating the world of insurance benefits for physical therapy can be daunting and confusing. Understanding what your insurance covers, what it doesn’t, and how to maximize your benefits is crucial for ensuring you receive the care you need without breaking the bank.

Know Your Coverage

The first step in understanding your physical therapy insurance benefits is to know what your insurance plan covers. This information can typically be found in your insurance policy documents, or you can contact your insurance provider directly to inquire about your coverage. At Witte Physical Therapy we will look up your benefits for you and provide you with the information we receive from your insurance company. Some key questions to ask include:

– Does my plan cover physical therapy?

– How many sessions are covered per year?

– Do I need a referral from a primary care physician or specialist?

– Are there any limitations?

– What is my deductible, co-pay, and co-insurance for physical therapy services?

Understanding these details will give you a clearer picture of what to expect in terms of coverage and potential out-of-pocket costs.

Referrals and Prior Authorizations

Some insurance plans require a referral from a primary care physician or specialist before they will cover physical therapy services. Additionally, some plans may require prior authorization for physical therapy sessions. It’s essential to familiarize yourself with your insurance plan’s requirements regarding referrals and prior authorizations to avoid any unexpected denials of coverage. Witte Physical Therapy will help you understand if a referral or prior authorization is required and help you navigate the steps you need to take to get what is needed.

Understanding Deductibles, Co-Pays, and Co-Insurance

Deductibles, co-pays, and co-insurance are all important factors to consider when determining your out-of-pocket costs for physical therapy services. Here’s a brief overview of each:

Deductible

This is the amount you must pay out of pocket for covered services before your insurance plan starts to contribute. Once you’ve met your deductible, your insurance plan will typically cover a percentage of the cost of services, and you’ll be responsible for the remaining portion. You deductible does not change and is the same for any provider or medical service.

Co-Pay

A co-pay is a fixed amount that you pay for each physical therapy session, regardless of the total cost of the service. Co-pays can vary depending on your insurance plan and may apply to each session or be a one-time fee for a series of sessions.

Co-Insurance

Co-insurance is the percentage of the cost of services that you are responsible for paying after you’ve met your deductible. For example, if your insurance plan covers 80% of the cost of physical therapy services, you would be responsible for paying the remaining 20% as co-insurance.

Understanding how your deductible, co-pays, and co-insurance work together will help you estimate your out-of-pocket costs for physical therapy services and budget accordingly. At Witte Physical Therapy your therapist will review this information with you so that you understand what your benefits are and what your costs may be based on your specific insurance plan.

Maximizing Your Benefits

Once you understand your physical therapy insurance benefits, there are several strategies you can employ to maximize your coverage and minimize your out-of-pocket costs:

Stay In-Network

Choosing physical therapists who are in-network with your insurance plan can help you save money on out-of-pocket costs. In-network providers have negotiated rates with your insurance company, which are typically lower than out-of-network rates.

Appeal Denied Claims

If your insurance company denies coverage for physical therapy services, don’t be afraid to appeal their decision. Provide any necessary documentation, such as referrals or medical records, to support your claim and advocate for the coverage you’re entitled to.

Understanding your physical therapy insurance benefits is essential for ensuring that you receive the care you need without breaking the bank. By familiarizing yourself with your coverage, knowing your out-of-pocket costs, and employing strategies to maximize your benefits, you can navigate the complexities of insurance with confidence and focus on your journey to better health and wellness. If you have any questions or concerns about your physical therapy insurance benefits, don’t hesitate to reach out to your insurance provider or ask any of our therapists at Witte Physical Therapy.

How valuable is Manual Therapy?

March 5, 2024

Manual therapy is a hands-on approach that physical therapists use as part of their treatment interventions. It involves skilled manipulation and mobilization of joints and soft tissues to reduce pain, improve mobility, and enhance overall function. The value of manual therapy in physical therapy treatment is multifaceted, and it plays a crucial role in various aspects of patient care. Here are some key benefits:

Pain Reduction

No one likes to be in pain and manual therapy techniques, such as joint mobilization and soft tissue mobilization, can help alleviate pain by reducing muscle spasms, releasing tension, and improving blood circulation. This can provide immediate relief for individuals experiencing pain.

Improved Joint Mobility

Restricted joint mobility can result from various conditions, such as injuries or musculoskeletal disorders. Manual therapy can help restore and improve joint range of motion by addressing stiffness and promoting optimal movement patterns.

Soft Tissue Flexibility

Tight or shortened soft tissues (muscles, tendons, ligaments) can contribute to pain and restricted movement. Manual therapy techniques, like massage and stretching, can enhance the flexibility of these tissues, promoting better function and reducing the risk of future injuries.

Enhanced Circulation

Who wouldn’t want to feel better, faster? Manual therapy can help speed up the healing and recovery process. Manual therapy can stimulate blood flow to the treated area, promoting the delivery of nutrients and oxygen to tissues. Improved circulation can contribute to tissue healing and recovery.

Joint Stability

Certain manual therapy techniques focus on improving the stability of joints by addressing muscle imbalances and activating supporting musculature. This can be particularly beneficial for individuals with conditions like joint instability or hypermobility.

Neuromuscular Effects

Did you know that manual therapy can help improve your balance? Manual therapy can influence the nervous system, including pain modulation and proprioception (awareness of body position). By targeting specific receptors in tissues, therapists can positively impact neuromuscular function.

Complementary to Exercise

Manual therapy is often used in conjunction with therapeutic exercises to optimize outcomes. The combination of hands-on techniques and targeted exercises can address both acute and chronic musculoskeletal conditions.

It’s important to note that the effectiveness of manual therapy can vary based on the individual’s condition. Physical therapists undergo specialized training to develop proficiency in manual therapy techniques, ensuring safe and effective application for their patients. Additionally, manual therapy is typically just one component of a comprehensive physical therapy treatment plan tailored to the individual’s needs.

Sticking to your Exercise Program

February 28, 2024

New year’s resolutions around fitness and exercise are incredibly popular. The excitement and hope generated by the start of the year makes starting an exercise program easy.

Now that it’s February, staying with it gets hard. Life gets busy, motivation drops, and suddenly you’re back on the couch, wondering how you’re 6 episodes into The Golden Bachelor instead of at the gym. 

You know the benefits of exercise – they’re probably what motivated you to start exercising in the first place. If you need a reminder here are just a few:

• 3 hours of exercise a week reduced pain and disability by 47% in people with knee arthritis
• Exercise reduced the progression of dementia by 50%
• Exercise reduced the risk of hip fracture in post-menopausal women by 47%
• A meta analysis showed exercise decreased anxiety by 48%
• A low dose of exercise relieves depression in 30% of people, a higher dose woks for 47% of people
• A 12 year study of 10,000 Harvard alumni showed that people who exercised were 23% less likely to die
• Exercise is the #1 treatment for fatigue

Knowing that you should exercise or why you should exercise isn’t the problem. Actually getting up and doing it is. Here are our top tips for making sure you stick to your exercise plan:

Set realistic goals. Don’t try to go from zero to hero overnight. Start with small, achievable goals and increase them gradually. Make it easy to win – that helps you build motivation and an exercise habit. For some people that might mean starting with a daily 10 minute walk. For some people, that bar is too high.

When we say make it easy to win, we mean easy. Your goal could be to scan your card at the gym 3 times a week. It might be putting on your walking shoes and going out the door. It might be one pushup. Start tiny.

Do activities you enjoy. Exercise ins’t punishment. Choose activities that are fun. It could be running, walking the dog, dancing, swimming, kickboxing, or playing a sport.

Schedule it. Schedule your workouts like you would any other important appointment. When people ask you to do something else during that time, say “sorry, I’ve got an appointment.” The more you make exercise a routine, the less likely you are to skip it.

Don’t go it alone. Having someone waiting for you at the gym really motivates you to get there. Having support helps push you to work harder, and motivates you when you’re feeling down. Your support could be a friend, the other people in a group fitness class, or a trainer.

Mix it up. Try a new class. If you usually run at the same pace, try intervals. Walk a different route. Doing the same thing over and over again gets boring and leads to burnout. Keep things interesting to stay interested.

Track your progress. Bonus points if you find a way to make it visual somehow. Our brains love to see tasks checked off, a chart or numbers going up, and rings closing. Seeing how far you’ve come is a great motivator. Keep track of your workouts in a journal, make a spreadsheet, use an app or fitness tracker.

Bribes work. Celebrate your successes, no matter how small. Set a goal to work out 3 times this week and treat yourself to your favorite coffee when you do. Buy yourself a new workout outfit, get a massage, or anything else that will help you stay motivated when you reach milestones.

Adjust. Don’t push yourself too hard, especially when you’re starting out. If you’re feeling tired and sore, take the intensity down. Plan rest days into your routine. Don’t make your goal and plan so rigid that it’s impossible to complete in the real world.

Forgive yourself! Everyone has setbacks. You’re going to get sick. You’re going to miss a workout. That’s ok. Pick yourself up and get back on track. With the right mindset and a little perseverance, you can reach your fitness goals.

References:

1. Updating ACSM’s Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise 47(11):p 2473-2479, November 2015. https://journals.lww.com/acsm-msse/fulltext/2015/11000/updating_acsm_s_recommendations_for_exercise.28.aspx
2. Benefits of exercise for older adults: a review of existing evidence and current recommendations for the general population. Clinics in geriatric medicine 8.1 (1992): 35-50. https://www.sciencedirect.com/science/article/abs/pii/S0749069018304968
3. Exercise Acts as a Drug https://bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/j.1476-5381.2012.01970.x
4. Perceived Exercise Barriers https://doi.org/10.1002/art.22098
5. The Benefits of Exercise on Brain Health https://www.choosept.com/podcast/benefits-of-exercise-on-brain-health
6. Exercise Assessment and Prescription in the older adults and individuals at risk for functional decline https://learningcenter.apta.org/products/exercise-assessment-and-prescription-in-older-adults-and-individuals-at-risk-for-functional-decline?_gl=1*1c4v900*_ga*MTEwNjIzMzg2MS4xNjgxODQyODcw*_ga_ZZJK74HXNR*MTY5NzE5NzczNy4xMS4xLjE2OTcyMDAzODMuNTguMC4w&_ga=2.223614619.1495021570.1697197738-1106233861.1681842870
7. 23 and ½ hours: What is the single best thing we can do for our healtt. https://www.youtube.com/watch?v=aUaInS6HIGo
8. Time Magazine: How To Keep New Year’s Resolutions: https://time.com/6243642/how-to-keep-new-years-resolutions-2/

Are your ready for more activity this spring?

February 20, 2024

With all the gorgeous weather we have been having lately it is never too soon to start to think about being more active this spring. Preparing for a new spring fitness regime involves a combination of planning, setting goals, and gradually incorporating physical activity into your routine. Here are some tips to help you get started:

1. Set Clear Goals:

Define your fitness goals. Whether it’s weight loss, muscle gain, improved endurance, or overall well-being, having clear objectives will help you stay focused. Goals should be attainable and measurable so that you can assess your progress.

2. Assess Your Current Fitness Level:

Understand your current fitness level to tailor your new regime accordingly to avoid injury. Consider factors such as cardiovascular endurance, strength, flexibility, and balance.

3. Consult with a Professional:

If you’re new to fitness or have any health concerns, consult with a fitness professional or healthcare provider. They can provide personalized advice and ensure your new fitness regime aligns with your health status. Physical therapists are tailored well for these situations as they can help with any current issues they see and forecast any potential issues that could arise.

4. Choose Enjoyable Activities:

Select exercises and activities that you enjoy. This will make it more likely for you to stick to your fitness routine. Spring offers a variety of outdoor activities, such as hiking, cycling, running, or gardening.

5. Invest in Proper Gear:

Ensure you have the appropriate clothing and footwear for your chosen activities. Invest in supportive shoes and comfortable workout attire to enhance your performance and prevent injuries.

6. Create a Realistic Schedule:

Plan your workout schedule realistically, considering your daily commitments and energy levels. Start with manageable time slots and gradually increase the duration and intensity as your fitness improves.

7. Warm-Up and Cool Down:

Prioritize warming up before your workouts to prepare your muscles and joints for activity. Include a cool-down routine to help prevent soreness and improve flexibility.

8. Variety and Progression:

Include a variety of exercises in your routine to target different muscle groups and keep things interesting. Gradually increase the intensity and duration of your workouts to challenge your body and see continuous improvement. This gradual increase is especially important if you have been less active over the winter months.

9. Stay Hydrated:

Drink plenty of water before, during, and after your workouts to stay hydrated. Hydration is crucial for optimal performance and recovery.

10. Nutrition Support:

Fuel your body with a balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Consider consulting a nutritionist for personalized dietary guidance.

11. Rest and Recovery:

 Allow your body sufficient time to rest and recover between workouts. Incorporate rest days into your schedule to prevent burnout and reduce the risk of overtraining.

12. Track Your Progress and Celebrate Your Wins:

Keep a fitness journal or use apps to track your workouts, achievements, and improvements. Celebrate all of your victories, big or small, to give yourself incentive to continue to push yourself.

Remember, consistency is key when establishing a new fitness regime. Start gradually, listen to your body, and adjust as needed to ensure a sustainable and enjoyable fitness journey.