Tips from us!
Knee Pain
Patients with knee pain have “impaired ability to absorb load” when landing from a jump- leading to more pain. While knee pain can come from many sources, here are 5 tips that can help:
✅ Minimize activities that provoke your pain, especially running & jumping 🏃
✅ Don’t allow your knees to cross in front of your toes when squatting
✅ Modify your activity to include swimming or bicycling instead of running 🚴
✅ Put ice around your knee for 10-15 minutes 2x per day ❄
Additionally, check out the exercise attached to help strengthen weakened hip & thigh muscles to ease knee pain. For more strengthening treatment options, give our office a call to see how we can help! ✅
Start the New Year with some knowledge!
You may have heard by now, “sitting is the new smoking”. Studies show that sitting for prolonged periods may contribute to many health conditions, regardless if you exercise every day or not. If you’re resolving to improve your health in 2019, strive to sit less and move more. Here are 16 ways to help you achieve that goal.
– Purchase a standing desk. If your occupation requires long hours of desk time, this may be a sound investment.
– Drink more water. You’ll stay hydrated and also be forced to get off your seat for more frequent trips to the restroom.
– Take regular breaks from sitting. Aim to get up and walk or stretch every 30 minutes.
– Stand while watching T.V. You could wash the dishes or stand and fold laundry while your favorite show is on.
– Consider walking or riding a bike to work, school, or the store.
– Get a step counter. It will help you track how many steps you’ve taken and may encourage you to move more.
– Use an alarm. Be deliberate about setting up smartphone reminders to get up and be active.
– Pace while talking on the phone.
– Offer up your seat to someone who really needs it. Opt to stand any chance you can.
– Plan for regular breaks on long car trips. Even a few minutes for a quick stroll around the car will help.
– Visit your co-workers. Instead of emailing or calling, get up to visit co-workers at their office.
– Schedule standing meetings. If there’s no need for a conference table, host a meeting without chairs.
– Get active with your kids. Physical activities such as walking the dog and playing tag outside are great ways to connect with your children without sitting.
– Walk up and down the field while your child is playing. Instead of sitting in the bleachers to watch your kids sporting events, walk and watch at the same time.
– Cook your meals at home. You’ll get more activity by cooking, rather than picking up something to-go or dining in a restaurant.
– Map out a plan each day. Before you head to work, list the ways you plan to cut back on your sitting time each day. This may change from day to day depending on what your schedule looks like, but if you have a plan in place, you’re more likely to follow it.
We hope you’ll be able to use at least a few of our tips to help combat excessive sitting in 2019. We wish you a healthy and happy new year!
