Injury Prevention
Photo: NOAA’s National Ocean Service 1. Do push-ups when you first wake up. Take 10-20 seconds to jump start your morning and your metabolism! 2. Hold a squat position while you brush your teeth. Or do a set of squats. 3. Stand on one leg to put on your socks and shoes by holding a …
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If you have plantar fasciitis, it is very painful and can last a long time (months-years), but the more you do the following, likely the sooner your foot pain will go away. Here are some of the components of a Physical Therapy treatment plan and home exercise program. If you do these consistently and aggressively, …
Photo: wickedboy_007 We recently headed to sunny Orlando with 5 adults and 5 kids under age 4 to enjoy a fun-filled adventure at Disney World, so out of my own experience and observations, here are some tips to keep you and your family pain-free on your next Disney vacation. 1. Wear tennis shoes. I know …
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I recently found Defeat Chronic Pain Now at the library and read the first chapter last night. I was happy to see that the topic of chapter one is low back pain, which is terribly common, especially among sufferers of chronic pain. It was even better reading that the authors (Bradley Galer, MD and Charles …
Firm Mattress and Low Back Pain? Traditionally, you have heard that a firm mattress is the best for your back. I have known many individuals that have less back pain when sleeping on a very firm bed or even on the floor instead of a soft bed. Those are the same people that do not …
It is never too early or late to lose weight if you are overweight or obese. Even if you became obese at a young age, you can change habits now and lose weight! It takes determination, discipline and hard work, but the rewards are countless! One of the biggest benefits …
Table 1. Institute of Medicine Weight Gain Recommendations for Pregnancy Prepregnancy WeightCategory Body Mass Index* RecommendedRange ofTotal Weight (lb) Recommended Ratesof Weight Gain† in theSecond and ThirdTrimesters (lb)(Mean Range [lb/wk]) Underweight Less than 18.5 28–40 1 (1–1.3) Normal Weight 18.5–24.9 25–35 1 (0.8–1) Overweight 25–29.9 15–25 0.6 (0.5–0.7) Obese (includes all classes) 30 and greater 11–20 …
Photo: Cornell University Library 2 ways to ensure postpartum weight loss and to return to pre-pregnancy weight are: 1. Do not gain excessive amounts of weight during pregnancy. 2. Breastfeed for at least 6 months, and ideally for 12+ months. According to a research article in The American Journal of Clinical Nutrition, among a Danish …
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Photo: Chakra-Jnana Yoga/Facebook Backbends. Stand up, put your hands on your hips or low back, and bend backwards (obviously not beyond a comfortable stretch), likely around 30 degrees. Hold 1 second, then return to upright. Repeat 5-10 times. This is the single best exercise for the majority of patients with low back pain, and the …
Pain prevention is just as important for your children as it is for you! So the more you know about what to expect, the more likely you can prevent painful or difficult medical/developmental issues during your child’s early years of life. Your child may benefit from Physical, Speech, and/or Occupational Therapy in order to maximize …
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