Want to become a faster, stronger and injury-proof runner? If yes, then essential strength training is just the routine for you.
Essential Strength training supplements a runner’s roadwork. It strengthens your muscles and joints which in turn, improves your speed and reduces the risk of injury. It is the only non-running exercise training that helps you become a better runner. It also improves your body’s composition and increases healthy muscle mass.
Here’s a closer look at few key exercises that optimize strength training for runners:
None of us are immortal or immune to injury. Thus, understanding a problem when it is getting out of hand and knowing whom to contact is necessary.
Here are top situations that require the assistance of physiotherapists -
Chronic injuries often last for more than six months and are recurring in nature. Thus, seeking a physiotherapist’s assistance at the initial stages can help reduce the frequency of recurrence.
Visiting a physiotherapist can also help rehabilitate from chronic injury, prevent long-term complications and also speed up the process of recovery.
Minor injuries, if left untreated can cause considerable amount of discomfort. Thus, treating such injuries with the help of a physiotherapist is important. This will not only relieve you from the constant pain but can also prevent recurrence of injury.
Persistent neck, back or shoulder pain
Pain in the neck, back or shoulder can often be signs of secondary complications. Hence, if you experience persistent pain in these areas, visiting a physiotherapist can be of great help.
They will not only help you in recovering from the ailment but will also provide adequate reasons as to why it occurred at the first place.
Physiotherapy is highly effective in curing respiratory related problems like Asthma, Bronchitis and Emphysema. Thus, when people suffer from such conditions, visiting a physiotherapist is highly useful.
Fibromyalgia is a condition that leaves the body tender and full of pain. Often, physiotherapy is the only way to get rid of the pain and inflammation involved in this ailment.
Physiotherapists are professionals who are trained to relieve muscle fatigue and improve mobility through a number of therapies.
Carpal Tunnel Syndrome
Carpal tunnel syndrome is a disease that can only be treated completely through a surgery.
However, in the recent times, physiotherapy through its range of exercises has proved to be highly effective in reducing the effect of pain and numbness on the patient. Physiotherapy can also be effective in providing valuable treatment to alleviate symptoms.
The change that physiotherapy can bring about post surgery is significant. It can improve mobility, help healing the affected areas after the surgery faster. If physiotherapy exercises are performed regularly, the recurrence of the ailment can completely be neglected.
Intermittent or recurring pain
Commonly caused by an untreated minor injury, intermittent pain can be infrequent and mild, or persistent and debilitating. Either way, it will need to be treated by a professional in order to be corrected.
Here, a physiotherapist can help you through diagnosing the cause of the pain correctly and by treating it to cure the condition permanently.
So, if you are experiencing any of the above conditions, there are a number of professionals in Edmonton who are available for private treatments, whether they require long-term therapy or one off sessions.
Movement is at the heart of everything that we love to do, and if we cannot participate to the fullest in the activities that we love, simply because of difficulties in movement, then you need to undergo physical therapy sessions.
What is physical therapy?
Physical therapy is a branch of science that deals with rehabilitative health through the use of specially designed exercises and equipment to help patients regain or improve their physical abilities.
However, today, physical therapy means different things to different people. For some, it’s just a way to help those who find themselves in excruciating pain, while for others it is the pathway to get rid of obstacles that limit them from leading a normal life.
Approaches to physical therapy
The rehabilitative treatment procedure differs from patient to patient. Some of these approaches are mentioned below:
Movement and exercise
Physical therapy makes use of therapeutic exercises that are designed to increase mobility and strength, to improve the functioning of affected areas in the body. Studies have revealed that people who have practiced exercises as prescribed by the physiotherapists have successfully been cured of major diseases like strokes and paralysis.
In addition to exercises, physical therapy also makes extensive use of therapy to cure ailments in their patients. These include manual, ice, heat and ultrasound therapies.
Acupuncture and dry needling are also commonly used to relieve patients from excruciating pain.
How physiotherapy has changed lives
For a patient suffering from strokes and paralysis
This is an inspirational case of how a patient who suffered from a major stroke and paralysis got rid of the problem without even leaving traces of it. The patient, who lived with paralysis for over a year, walks without any support today and, for this, he gives all the credit to his physiotherapist. Through physical therapy’s strict treatment procedures that involved exercises and therapies in various forms, the patient was completely cured of the ailment. After his speedy recovery, he feels that there is no giving up because our bodies are never too old, frail or damaged to the point beyond repair.
For a patient suffering from Ehlers-Danlos syndrome
Joyce’s condition is one that she describes to be highly painful. In her initial days of pain, she thought she wouldn’t ever be able to even hold a key. This completely altered her lifestyle. After years of suffering, just when she was about to give up completely, Joyce gave physical therapy a chance. Today, she admits, it is one of the wisest decisions that she ever made. Physical therapy not only relieved her of the symptoms of this disease but also helped her in living a life that she had given up on.
Like mentioned before, physical therapy is different for different people and the difference is merely in terms of the impact that it leaves on people’s life. Today, physiotherapy is not only effective in curing ailments, but it is also used to maintain a healthy lifestyle.
The clavicle or collarbone is a curved bone that runs from the breastbone to the shoulder blades. It connects the shoulder blade and shoulder to the front part of the chest wall. The clavicle is susceptible to fractures because it lies close to the surface of the skin above several important nerves and blood vessels. Sternoclavicular and acromioclavicular joints are at the ends of the collarbone. Sternoclavicular joint is near the neck region, whereas, acromioclavicular joint is where the collarbone ends connecting the shoulder.
Collarbone fracture and shoulder separations are most common amongst sports players who play soccer, football and hockey. Infants, too, can sometimes suffer a broken collarbone during the birth process.
Inability to lift your arm
A grinding sensation when you attempt to raise or move your arm
A bulge on or near your shoulder region
Crackling sound when you try to move your shoulder
Immediately after injury, immobilize your broken shoulder for which you may have to wear an arm sling. However, in most cases it is important to begin some movement to minimize stiffness in your shoulder while you're still wearing the sling. But make sure you do that only when your physiotherapist asks you to do so. Once your sling has been removed, your doctor may advise you to perform some rehabilitation exercises or physical therapy. Physical therapies will help you regain muscle strength, flexibility and joint motion.
Once your bone begins to heal, the pain will gradually decrease. Slowly and gently your physiotherapist will ask you to perform shoulder and elbow exercises. These exercises will help prevent stiffness and weakness. He may later ask you to perform strenuous exercises once the fracture is completely healed.
Carpal Tunnel Syndrome is a hand and arm condition that causes numbness, tingling, weakness and other problems because of pressure on the median nerve in your wrist. Several tendons and the median nerve run from your forearm to your hand through a small space in your wrist referred to as the Carpal Tunnel. This nerve protects a main nerve to your hand and the nine tendons that bend your fingers.
The movement of your first three fingers and your thumb is controlled by the median nerve. Too much pressure on your median nerves causes the Carpal Tunnel Syndrome. It can be caused by anything that makes the carpal tunnel small, such as pressure from swelling, illness like hypothyroidism, diabetes, etc.
You will experience numbness and a tingling sensation in your fingers or hand, especially your thumb, index, middle and half of the ring finger. However, your little finger will experience no such pain whatsoever, because its movement is controlled by some other nerve. Some people may have pain in their arm between their hand and elbow.
You may get such painful sensations while holding a steering wheel, phone or newspaper. Most commonly, this syndrome wakes you up while sleeping. The painful sensation may extend from your wrist up to your arm.
You may also experience weakness in your entire hand, due to which your grip of holding things loosens and you gradually develop a tendency to drop objects.
Compression of the median nerve causes Carpal Tunnel Syndrome. Median nerve provides sensation to the palm side of your thumb and fingers, except your little finger.
Anything that irritates, clots or compresses the median nerve in the carpal tunnel space can lead to Carpal Tunnel Syndrome. A wrist fracture, for instance, can narrow the carpal tunnel and irritate the nerve. In many cases, no single cause can be identified that may lead to Carpal Tunnel Syndrome.
As soon as you begin to experience symptoms of Carpal Tunnel Syndrome, you should treat it as soon as possible. Mild symptoms of Carpal Tunnel Syndrome can be eased by taking frequent breaks and resting your hand. You should avoid activities that worsen the symptoms and apply cold packs for 10 -15 minutes to reduce occasional swelling.
A wrist splint holds your wrist still, while you're sleeping and can help relieve night-time symptoms of numbness, irritation and tingling. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin IB) can help relieve pain for a short term. However, there is no evidence that these drugs improve the symptoms of Carpal Tunnel Syndrome.
Consult a physiotherapist immediately if you experience any symptoms of Carpal Tunnel Syndrome. He will give you a number of different wrist exercises that will relieve you from pain and keep your carpal tunnel and wrists in good shape.
Sore muscles can be very troublesome for some people after an intense session of workout or exercising regime. The muscles ache for the longer time period and can be very uncomfortable. If you are not into any physical activity and you start to do it immediately then you are bound to experience some sort of muscle pain. To relieve yourself from it, there are certain steps to be followed that will give you relaxed muscles so that you will be able to resume your exercising schedule back again. Here is how.
Stretching relaxes your muscles and prepares them for the workout to follow. Make sure that you are doing stretching daily to avoid any pains in the muscles. People who work for the longer hours in the office generally complain about the back and neck pain. This can be taken care by stretching. It is something that you can do anywhere, during the lunch break in the office and it instantly relieves you from the pain. Stretching eases off the muscles and gives them a break from the certain position that you were in for the longer duration of time in the office.
2. Stay hydrated
Many people ignore the importance of having ample amount of water throughout the day. Water not only keeps your body hydrated, but it also aids in the functionality of the muscles. The hydrated body can function well, never gets tired easily and keeps you cool and composed. Having 7-8 glasses of water is really a healthy and good habit.
3. Warming up
Warming up your body before doing any exercise is always a better idea. The muscles need to get warmed up prior to any exercise regime. Most of the people don’t understand the importance of a warm up session prior to the exercise and they start to do exercising directly. This may result in a muscle pull which can be painful and strenuous. To make sure that your muscles are relaxed and warmed up before your daily workout session, you need to start with a warm up exercise. This can be in a form of cycling and certain stretching exercises that warms up your muscles. There are many positions in yoga that makes your muscle stretch and at the same time they make your body warmed up for the exercising session. A warmed up body will respond to the workout in a more effective manner, keeping your muscles in a composed way.
4. Regular workouts
You have to do regular workouts to make sure your body stays in shape and your muscles get regular exercising. Many people start to do exercising and then they leave it in-between. Then after some gap, they start to do the workout again. This result in sudden muscle pull up as the muscles don’t get the regular stretching and exercising and after the gap of sometime, people follow the regime they were doing before without gradually starting it again. Regular exercising ensures that your body stays in shape and your muscles in perfect tone.