You should always keep your body in motion whether it is through walking, going to the gym or physiotherapy. Movement becomes even more vital when you suffer an injury, have joint pains or arthritis. It is easy to stay bedridden or just move on the wheelchair, however it is difficult to keep walking.
So why is it important to keep moving? What advantages does it have even though you may be recovering from an accident or suffering joint pain?
Bring your Weight Down
The less weight you have, the less stress you give your joints. If movement can't help you lose weight, it will at least help you keep it under control. A simple exercise of walking can boost your body metabolism and prevent it from slowing down to a point where your body accumulates body fat and weight, rather than breaking it down.
Maintain Muscle Strength
Whether you are in your senior years or recovering from an accident, your muscle strength would have slacked off. Muscle strength plays a critical factor in your endurance level and it becomes even more important as you grow older. As you pass 50 years and are plagued with a host of health problems, your muscles will start slacking off and lose their strength. The right movement can help build and maintain your muscle strength.
Balance Bone Density
As you build your muscle strength, your bones will increase their density too. Low bone density makes your bones too weak,while high bone density makes them too brittle. Both are a problem for senior persons. They are many documented studies that have noted how movement and exercise help build a balanced bone density. Movement demands the right bones density, and hence your body will automatically adjust to accommodate it.
Improves Heart Condition
Movement and exercise strengthen the heart muscles, gets rid of any fat and increases blood flow.
Diabetes is one of the most common diseases today. Studies have shown that movement helps the body regulate glucose, reduce the spikes of sugar in the blood and improve insulin production. Any movement will demand more energy from your body which comes from breaking down sugar to gain energy.
Physiotherapy, with a physical therapist, puts you in a room with a trained medical professional. Movement and exercise does not simply mean taking a walk around the block. Furthermore, if you are injured, a senior person or for any reason unable to walk, the usual exercises are not good enough.
A physical therapist takes your medical condition and living situation into consideration when suggesting exercises. Some exercises will be difficult and best to do be done under the supervision of a physical therapist.
This way even if you are injured or have a medical condition like arthritis, you can even continue moving. In the long run, it will improve your lifestyle and health. At HCR Solutions, we believe that movement is a way of life and necessary for healthy living.
Whether you're a weekend warrior or a professional player, so long as you're a hockey player – reading this will do you good. You already know that hockey is a sport that is fast paced, strategic and full body contact. Those three characteristics alone should tell you it's important to be in shape when playing this game. Most hockey injuries happen because of high impact hits during the middle of a game. A knee injury or a separated shoulder can be season ending with painful rehabilitation.
Incorporating a good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and your hockey performance.
Common hockey injuries, and their prevention, include:
Athletes may suffer a concussion without getting "knocked out" (loss of consciousness). Players, coaches and parents should be aware of the typical symptoms and signs, including "not feeling right" and headache. Any player experiencing symptoms or displaying signs of a concussion should not return to play and should be medically evaluated.
The most common shoulder injuries in hockey are a shoulder separation and a broken collarbone. Ice and the walls are not forgiving, unfortunately our bodies are. This is why we wear pads; we want something other than our bodies to absorb the impacts. So to prevent shoulder injuries you must make sure that you have the proper gear. Whether it's a pro game on the ice of the Rexall Place or a small game out on a frozen lake or pond with friends, ice is still ice. It's hard and the impact can snap small bones like your collarbone.
Hockey players are at risk for low-back injuries due to the flexed (forward) posture of skating and the frequent hyperextension (backward) stress. Low-back pain and/or a pulled muscle are the most common injuries. Stretching of the hip flexors along with strengthening of the back and abdominal muscles will help avoid these injuries.
Due to the mechanics of skating motions and the agility required while playing hockey, the hip joint and muscles undergo a lot of stress. Common injuries include hip flexor or groin strains, hip bursitis, or tears in the cartilage. A proper stretching and strengthen program as well as padding over the lateral hip can help prevent them. You should incorporate an off-season program of stability and strengthening exercises to help reinforce the smaller muscles of the hip which when weak often contribute to injuries of the larger muscles or joints.
Fortunately, the overwhelming majority of hockey injuries are mild. Most injuries involve the soft tissues: bruises, muscle strains, ligament tears, and cuts. Serious injuries are possible and players should avoid dangerous tactics. A few tips for preventing injuries include:
Snowboarding injuries are more common among novice boarders than professionals. Some reasons are improper balance, conditioning and not wearing proper gear. Snowboarding injuries may run the gamut from contusions, concussions, fractures to spinal cord or traumatic brain injuries.
There are a number of factors that can predispose the snow enthusiast to injury and the most common include:
The following are methods of physiotherapy you should incorporate, in case you suffer from the following types of snowboarding related injuries.
A concussion is a brain injury that occurs when the brain is shaken inside the skull, causing changes in the brain's chemistry and energy supply. It might happen as a result of a direct blow to the head or an indirect force, such as whiplash. You might or might not lose consciousness.
Physical therapists can evaluate and treat many problems related to concussion. Because no two concussions are the same, the physical therapist's examination is essential to assess your individual symptoms and limitations. He then designs a treatment program that helps stop dizziness and improve your balance, along with reduce your headaches.
Ankle and foot fractures.
After 6 weeks of immobilization, the ankle can be fully loaded. There is no standardized rehabilitation program after cast removal. Each program is individually designed, as per usual.
Physiotherapists are often involved in the rehabilitation, which starts quickly (1 week) after the period of immobilization. Most people experience pain, swelling, stiffness, muscle atrophy and decreased muscle torque, impaired ankle mobility, impaired balance capacity and increased ankle circumference at the ankle after cast removal.
Passive joint mobilization is commonly used to work on the problems of pain and joint stiffness, in order to allow an earlier return to activities. For this technique, the physiotherapist manually glides the articular surfaces of a joint to produce oscillatory movements. It has been proven that manual therapy, such as joint mobilization, produces analgesic effects. It also increases elasticity of joint structures through interactions at the local, central nervous system and psychological levels.
A sprained ankle occurs when your ankle ligaments are overstretched. Ankle sprains vary in their severity, from mild "twisted ankle" or "rolled ankle" sprain through to severe complete ligament ruptures, avulsion fractures or broken bones.
Physiotherapy for sprains involve
Snow sports are more physically demanding than many people realize. A vast majority of skiers and snowboarders do not participate in any specific pre-season training for snow sports and merely rock up at their chosen resort, slap on their skis/board and off they go!
Whether you're trying to get the most out of your holiday on hill skiing or getting ready for a race following the advice below will help you optimize your time on hill, improve ski performance and decrease the potential for injury.
Some form of general warm-up should be done before making a single turn. Start with your walk from the car or home to the lifts. If you have access to an exercise room, get on the exercise bike, stair-climber or rowing machine for a few minutes. If that is not an option, do some uphill walks, jumps or hike. Slowly but methodically warming the body's tissues helps prevent injuries that may be caused by going too hard, too fast, too soon with cold, un-lubricated muscles and joints.
Simple exercises you can right before you hit the slopes include:
The Standing Leg Swing
If you work a routine based office job, there's a point in the day, an hour or two after lunch, when you always catch yourself dreaming about ways you might stretch out on the nearest couch without anyone noticing, and just go to sleep. Your screen gets blurry and your concentration fades. Whatever few ideas you have keep bumping into each other until you have a complete mental jam.
To make matters worse, the fallout from this '3 o'clock fatigue' often goes beyond the obvious drop in your productivity. Many then leave the office with mild headaches and a cranky feeling only to arrive at home still feeling tired and sick.
What is the impact of fatigue?
Fatigue is a workplace hazard because it affects your ability to think clearly and act appropriately. Fatigued workers are less alert, don't perform well, less productive and more likely to have accidents and injuries. People who are fatigued are not good at recognizing their own level of impairment, and can be unaware that they are not functioning at their best. In a worst case scenario, they can drop off to sleep in the middle of a task that can have terrible consequences.
The good news is that there are some simple steps you can take throughout the day to avoid this type of depletion. Most of them involve simply standing up and stepping away for a minute, but that can be challenging when you have deadlines looming. Assuming you are willing to experiment with some tools and exercises, and are open to being a bit more active and social, you really can make it to the end of the day with some energy to spare—and you'll probably get more and better work done too.
Here are a few methods you should try to incorporate in your day-to-day office life, to prevent fatigue.
1) Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be aching by the end of the day.
2) Watch your head position, and try to keep the weight of your head directly above its base of support (neck). Don't "crane" your head and neck forward.
3) Don't slouch! Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and avoid sitting in a way that places body weight more on one than on the other. Move your chair as close to your work as possible to avoid leaning and reaching. Make sure to "scoot" your chair in every time you sit down.
4) The monitor should be placed directly in front of you with the top no higher than eye level. The keyboard should be directly in front of the monitor so you don't have to frequently turn your head and neck.
5) Talking on the phone with the phone receiver jammed between the neck and ear is really bad practice. You know that's true, so don't do it!
6) The keyboard and the mouse should close enough to prevent excessive reaching which strains the shoulders and arms.
7) Avoid eye strain by making sure that your monitor is not too close, it should be at least an arm's length away.
8) The feet should not be dangling when you are seated. If your feet don't comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.
These few simple ways will not just prevent fatigue at office, but improve your overall lifestyle too, so ensure you don't ignore them.
Exercise is the miracle cure we've always had, but for too long we've neglected to take our recommended dose. Our health is now suffering as a consequence.
It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.
It's free, easy to take, has an immediate effect and you don't need a general practitioner to get some.
If you're not sure about becoming active or boosting your level of physical activity because you're afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.
Whenever you do, make sure you start slowly. Cardiac events, such as a heart attack, are rare during physical activity. But the risk does go up when you suddenly become much more active than usual. For example, you can put yourself at risk if you don't usually get much physical activity and then all of a sudden do vigorous-intensity aerobic activity, like shoveling snow. That's why it's important to start slowly and gradually increase your level of activity.
If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities. If your condition stops you from meeting the minimum Guidelines, try to do as much as you can. What's important is that you avoid being inactive. Even 60 minutes a week of moderate-intensity aerobic activity is good for you.
Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.
It's medically proven that people who do regular physical activity have: