Enjoying Summer Safely – Katherine Ghyzel, PT, DPT

It’s finally here! After a long, difficult winter we all want and deserve the beautiful weather that comes with a New England Summer. For many of us, with the nice weather comes an increase in the amount of exercise we are performing (outdoor walks, biking, hiking, etc.). We are all ready to get some sun & some more activity, here are some things to remember:

1. Plan ahead – whether it is a walk, hike, run, bike make sure you have a plan on how far to go & have packed accordingly. For example, if you have only been walking household distances, start slowly by just walking down your street or to the mailbox and then slowly increase your distances. That way if you need to take a break, grab some water, or if you are having any pain, a place to rest or take a break is close by.

2. Make sure you stay hydrated! A lot of us do not realize we are not drinking enough water – you should try to drink 3.7 L as a male & 2.7 L as a female per day (according to the Institute of Medicine).

3. Don’t forget the sunscreen – the American Academy of Dermatology recommends that sunscreen is applied every 2 hours when you are outside to all skin surfaces not covered by clothing. They also recommend the SPF be 30 or higher to be effective.

4. Wear appropriate shoes- it is easy to leave the house & go on a walk in your flip flops; but these shoes often do not provide enough support- especially if you are having any low back, hip, or knee/ankle pain. Even though it takes a little longer, your body will thank you for the extra support!

Here are some good exercises that can be performed outside:
1. Walking- there are some great trails around you- some of my favorites are Gates Pond in Hudson, Callahan State Park in Framingham, and Delaney Pond/Watershed in Bolton
2. Biking- don’t forget to wear your helmet and have proper reflective gear especially at night
3. Strength Exercises listed below:
a. Sit to Stands (or squats)
b. Side steps (with or without a band around your knees or ankles)
c. Walking Lunges
d. Single leg stances to work on your balance

All in all, make sure you are getting outside & enjoying the beautiful summer!

Why is your Core so Important? – Elena Jara, PT, MSPT

Why is working your core so important???

Think of your core muscles as the foundation of your body. It is the central link in a chain connecting your upper body and lower body. Whether you are hitting a baseball or vacuuming the rug, the necessary motions originate in your core, or move through it.

No matter where the motion starts, it translates upward and downward to adjoining links of the chain. Therefore, weak, or unstable core muscles can impair how well your arms and leg’s function. And that will affect how powerful your movement patterns are. Properly strengthening our core muscles improves your power. A strong core also enhances balance and stability. Therefore, it can help prevent falls and injuries during your normal day and sports activities. In fact, a strong core underpins almost everything you do. This includes:

1) Everyday tasks- such bending to put your shoes on or picking up a package from the floor or even bathing or dressing- balancing on one leg to slip the leg of your pants on.
2) Physical jobs- a strong core is also very necessary for jobs that include twisting, lifting, pushing, and pulling demanding loads and prolonged standing.
3) Desk jobs- though this can be more sedentary, you still need to utilize your core muscles to practice good posture to avoid stiffness and soreness. However now, there are stand up desks that avoid prolonged sitting, having a strong core also gives you endurance to stand longer.
4) A healthy back – is one that is strong and supported by a solid core. Low back pain affects 80% of people and, maybe prevented by exercises that promote well-balanced, resilient core muscles. When you suffer from back pain, a regimen of core exercises is often indicated to treat it in conjunction with other medications and treatments.
5) Sports and leisure activities – such as golfing, tennis, biking, running, and swimming to just name a few are powered by a strong core and enhance agility, control, and precision.
6) Housework/yardwork- these tasks a require a strong core that stabilizes your body, allowing you to move in any direction, even on uneven surfaces, or standing in one spot without losing your balance. Core exercises lessen your risk of falling.
7) Good posture – weak core muscles contribute to slouching. Good posture trims your shape and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply and more efficiently.

So here are three great core exercises for you to try:

Dead bug

• Begin lying on your back with your legs bent.
• Lift your legs and arms off the ground, keeping your knees bent. Lower one arm to the ground and lower your opposite leg at the same time. Repeat with your opposite arm and leg, then continue this movement. Try this 10 times and increase to 2 sets of 10 if you can.
• Make sure to keep your abdominals stiff as you lower your arm and leg, and do not let your low back arch off the ground.


Plank


• Begin lying on your front, propped up on your elbows.
• Engage your abdominal muscles and lift your hips and legs up into a plank position, keeping your elbows directly under your shoulders. Hold this position. If this is too challenged or causes back discomfort, go onto your knees. Hold 20-30 seconds, 3 times. If you cannot go that long, try 10-15 seconds to start.
• Make sure to keep your back straight and maintain a gentle chin tuck during the exercise.

Bird dog



Begin on all fours, with your arms positioned directly under your shoulders.
• Straighten one arm and your opposite leg at the same time, until they are parallel to the floor. Hold briefly, then return to the starting position.
• Make sure to keep your abdominals tight and hips level during the exercise.
As always, feel free to reach out to your favorite Physical Therapist to get more specifics on the right core program for you!

Avoiding Injuries with Holiday Decorating – Lynne Espino, PT

Avoiding Injury with Holiday Decorating Tasks

 

It’s hard to believe it’s already that time of year again…time to get the boxes of decorations, lights and wrapping paper out of the attic, garage or basement!  The holiday season comes with many tasks in a short period of time; therefore it is important to learn tips to minimize injury and strain, at what can be a stressful time of year.  Whether you are reaching up to take boxes off shelves or to hang decorations or lights, if it’s done improperly or repetitively it can lead to pain in the shoulders, neck and back.

Before beginning any lifting or repetitive reaching, warm your muscles up, take periodic breaks while working, and stop immediately if you feel discomfort.

Other tips include keeping in mind the importance of lifting boxes and heavy loads correctly, which will help you avoid injury.

Proper lifting techniques include:

-Positioning your body close to the load you are lifting and keep it as close as possible as you lift

-Maintain the natural curve in your lower back

-Tighten your core muscles and tuck your chin towards your chest

-Lift the load carefully and slowly

-Avoid bending and twisting while lifting

If you are reaching a shelf or area above your head, use a ladder with non-slip pads on the bottom to keep it firmly in place.  If needed, bring the ladder up to the level you are reaching to decrease strain on your shoulders and back.  Work with someone else while decorating to make the task more enjoyable and safer.  Lift heavy boxes with a partner to lighten the load and keep your partner close by to hold the ladder safely as needed.  As you lift, use proper technique by using your legs to lift and keeping the natural curves of your back to avoid straining it.  Avoid decorating your roof or tall trees without professional help; most people are not trained or equipped to decorate high places, putting you at risk of falling and causing serious injuries.

Gift wrapping, another holiday task typically includes standing or sitting for long periods of time in an uncomfortable position, which can contribute to back pain.  To avoid this, set up an area in your house as a gift-wrapping station where you can comfortably work.  A tall table or desk works best to stand at, so that you can comfortably reach everything you need.  Wrap for short periods of time each day to break up the task and avoid muscle fatigue and strain until all your wrapping is done.

It is important to note that back, neck or shoulder injuries can occur because of poor posture, repetitive strain/lifting and/or poor working conditions/positions.  Therefore, being conscious of lifting properly and not overstraining can go a long way towards preventing injury.

These tips will help avoid injury and make the holidays more enjoyable!

 

 

Back Pack Safety – Chris Awdycki, PT, MSPT

Although this school year will be like one we’ve never known before, there will still be some familiar aspects to going “back to school”. One of these things is that most of our children will be wearing backpacks on a daily or every other day basis. Believe it or not, choosing a good backpack is not as simple as picking a favorite color or a favorite brand. Choosing a poorly fit backpack can cause back pain, postural issues, and/or alignment issues that can then lead to other joints hurting.
Follow these tips when choosing a backpack to provide the most support and comfort:
1. Look for wide and padded shoulder straps
2. The back should be padded as well
3. A backpack with a waist and/or chest strap is a plus as it helps to keep the weight of the bag closer to your child’s body and helps maintain their balance
4. Backpacks with multiple compartments are key to help distribute the weight of the items more evenly

Once you have the right backpack for your child, here are some other tips for using their backpack correctly:
1. Always use both straps when carrying a backpack
2. Make sure the shoulder straps are tightened so the backpack is fitted to your child’s back
3. Fasten chest and waist straps if the backpack has them
4. Pack the heaviest items at the center of the bottom of the backpack
5. Use multiple compartments to help distribute the load
6. Do not overload backpack – multiple sources state that a backpack should not weigh more than 5-10% of a child’s body weight



Walking on the Beach. How to do it and stay safe!

Walking on the Beach! Benefits and Safety tips – Elena Jara, PT, MSPT

For many of us, when we think of the beach, we consider relaxation, looking out into the ocean, feeling the beautiful sand between our toes and sunshine on our faces. If you li

ve near a beach or plan to visit a beach a beach sometime, you would be pleased to learn that going for a walk on the beach also has some surprising benefits.

 

Let us take a look at 7 benefits that people may not really realize exist they could gain from a walk on the beach.

1 – You burn more calories.

If you are thinking about losing a few pounds or simply trying to maintain a healthy lifestyle and body weight, exercise should be part of the mix. When you exercise, you burn calories. This activity, in combination with a healthy diet, could place you at your optimal body weight and in turn could also provide you with great opportunities for continued health and well-being. By walking on a beach, with its successive curves and uneven surfaces, your body must work harder to move from one spot to another and use more energy. It is also a challenge to your core and lower extremities to ambulate and balance on the un level surfaces.

2 – Opportunities to vary exercise sessions.

Yes, you can burn more energy and calories by going for a walk on the beach. You can also vary the degree or intensity of the walk, thereby varying the amount of effort and energy exerted. Research shows that there is increased energy expenditure when walking on sand and more than that expended when walking on grass. You could take a brisk walk on the beach where your feet hardly have enough time to sink thoroughly into the sand. This could also be relaxing, refreshing and may also provide a massaging effect for your toes and the soles of your feet.  However, you could also move at a much slower pace while walking on the beach and this intensifies your use of energy because your feet has the tendency to sink deeper into the sand beneath it when you walk at a slower pace. If your feet sink deeper, what happens? Yes, you probably guessed it – it will surely take a little more effort to pull your feet back out and continue your walk.

3 – Tone up your muscles!

The benefits keep getting better and better! Toning and firming your muscles sound good- right? Walking on a flat firm surface provides the same force and pressure and as a person walks on such surfaces, there is no or little need for the tendons or muscles in the legs and feet to vary the amount of pressure provided in relation to the surface a person walks on. However, when walking on a beach with sand passing through your toes, your muscles can put in fluctuating resistance to the sand beneath the feet. This is much harder than merely walking on a flat surface where the expected depression caused by the toes is practically non-existent.

4 – Gain with less pain.

There are certain types of exercises that may wreak havoc on the joints and other parts of the body. For instance, using mechanical exercise bikes or jogging on a treadmill extensively could begin to cause joint pain over time. This occurs because of the amount of pressure being exerted on the joints without adequate time for recovery or relief to the over-worked areas.

On the contrary, a walk on the beach presents you with a less tedious exercise option. Yes, you have less likelihood of burning out your muscles or hurting your joints when you choose the less tedious option of a walk on the beach! Also, running on sand may provide low impact. Sand act as a cushion to the feet and absorbs some of the pressure that would have been totally felt by your feet.

5 – Reconnect with the Earth

Walking barefoot on the beach can enable you to feel the texture of the sand beneath your feet and between your toes. It could be an invigorating experience and a stress reliever too. Nature is all around us and sometimes we are too busy to fully appreciate it.

6 – Soak up some sun!

Yes!!!! Being outside presents an access to natural Vitamin D. Vitamin D is needed for moods and good bone structure. It can also provide some anti-cancer properties. Sometimes schedules and lifestyles including work patterns and personal habits may keep people indoors for extended periods of time daily, weekly, monthly, and possibly yearly.  Benefits of absorbing Vitamin D include minimizing the risk of falls especially in the elderly, minimizing the risk of cardiovascular disease, minimizing the risk of bone fracture, regulating blood pressure and decreasing the risk of colorectal cancer.

7 – Simply being outside and enjoying the view!

You feel the sun shining on your face, smell the ocean drift, feel the cool breeze, and feel any existing stress fade away. Time flies by too because of the relaxing nature of the beach and the tranquility created by the environment.

 

Here are also some important safety tips to think about when walking on the beach

 

  1. 1. Can you walk barefoot on the beach?

Yes! walking barefoot on the beach can enable you feel the texture of the sand beneath your feet and between your toes. It could be an invigorating experience and a stress reliever too. However, if you have difficulty walking barefoot on level surfaces secondary to a recovering injury, chronic lower extremity issue or back condition and benefit from shoe wear for support, it’s probably best to wear supportive shoes when walking on the beach. This is not to say you cannot try to go barefoot, perhaps go for a shorter period to avoid soreness or pain. When it’s upwards of 100 degrees outside, the squishy sand doesn’t feel so great (and can even cause burns!). Be sure to bring a pair of shoes with you in case the sand gets unbearably hot.

  1. Check the weather. Sometimes summer weather can be unpredictable.  Double check your weather prior to going out to stay safe.
  2. Save your skin! Just one blistering sunburn in childhood or adolescence more than doubles a person’s chance for developing melanoma later in life. Racking up more than five sunburns at any age also doubles the risk for melanomaKeep the red at bay by slathering on a broad-spectrum sunscreen of SPF 30 or higher.
  3. Hydrate and fuel up. Extended exposure to heat and the relaxing effects of waves can easily lead to disorientation and reduced energy. Be sure to bring plenty of water and snacks down to the sand with you and use them if you intend on walking for a prolonged period.

 

 

 

Take a Hike

Trail hiking is an excellent way to improve fitness throughout the year and New England, specifically Massachusetts, has several opportunities for day hikes, short and long. Trip planning and safety are important to having an enjoyable day.

Just a few things to consider in preparing for any hike:

  • Consider the strength of your party and chose hikes that are appropriate for your physical abilities - the overall distance, amount of climbing and roughness of the terrain.
  • Get a weather report and pay attention to the weather throughout the day - weather is different in the lowlands compared to higher up - prepare for the worst possible conditions and be prepared to change itinerary if necessary.
  • Plan to start your hike as early in the day as possible - be aware of sunrise and sunset - always let someone know your route and when you expect to be back, especially for longer hikes.
  • Consider the season and have appropriate clothing and supplies - keep in mind that trails in spring may have ice or mud, autumn trails may be covered with slippery leaves that can also hide rocks or roots. Winter hiking, with hazards of snow and cold, requires additional preparation and novice hikers should always be accompanied by more experienced trekkers.
  • Be prepared to know what to do if you encounter backcountry hazards - your cell phone may not be functional in the woods, so always know your location. A great resource for hiking is the Massachusetts Trail Guide, Appalachian Mountain Club's Comprehensive Guide to Hiking Trails in Massachusetts, available for purchase at REI or Easter Mountain Sports, or check out availability at your local library. REI and EMS often run local workshops on hiking safety, so check out the websites:  REI.com and emsoutdoors.com.
  • Adequate equipment varies according to the length of the hike, weather and terrain. For most hikes, hiking boots are preferred as they provide better traction and ankle support. Good things to consider having in your back pack for a day hike include guidebook/maps, water bottle, compass, pocketknife, rain gear, wind breaker, wool pullover, waterproof matches, enough food, first aid supplies, whistle, sunscreen, sunglasses, insect repellent, safety pins, trash bag, toilet paper/tissue, flashlight or headlamp with extra batteries/spare bulb.
  • Know your route, stay on the trail and be prepared for what to do if you get lost. Multiple hikers in a group should stay in sight of one another, careful not to allow someone in your group to get too far ahead or lag too far behind.

Enjoying the beautiful outdoors and staying fit can enhance our quality of life. New England has so many beautiful places to see, many resources are available through the Appalachian Mountain Club, The Sierra Club, the Trustees of Reservations and your local town trails committee. So, take a hike, have fun and stay safe.

Backpack Safety – Watch your back!

Over 79 million students in America carry a backpack and an estimated 55% are carrying a backpack that is too heavy. That is more than 43 million students who could be doing damage to their bodies over many years with repetitive poor postures.

Incorrect wear of backpacks and bookbags can also contribute to musculoskeletal problems including pain in the neck, back and shoulders and lead to dysfunctional posture. Making sure our children wear their backpacks properly can help prevent pain and postural issues.

Backpack tips:

  1. Start with lightweight material - make sure the material is light and durable.
  2. Make sure the shoulder straps are wide and padded. This will provide support and prevent the straps from becoming too tight.
  3. The back of the backpack should have padding. This will provide additional support and prevent discomfort.
  4. A waist strap is beneficial, so the bag does not slide. That way, the contents are held closer to the child's body.
  5. Both straps should be worn at all times. Wearing both straps can help distribute the weight more evenly and prevent your child from leaning to one side.
  6. There should be multiple compartments. That way, it will be easier to evenly distribute the weight of the contents. The heaviest items should be packed low and to the center of the bag.
  7. The backpack with contents should only be 15% of the child's bodyweight. For example, if the child weighs 59 lbs, the backpack with contents should only weigh about 9 lbs.

Summer Outdoor Activities

IS THE SUN OUT FINALLY? AND STAYING OUT? YAY SUMMER !!

Here are some smart tips while staying active outdoors...….

First is proper shoe wear. Yeah, the flip flops and sandals look great but if you are going for a good walk especially along the beach or uneven surfaces, proper shoe wear is a must. Injury caused by inappropriate shoes can needlessly derail your fitness/outdoor activity. Investing in a quality shoe can help you prevent foot and ankle damage and make your outdoor workout a more pleasant and comfortable experience. Try wearing a sneaker with good arch support and yes they make them stylish! If you really want to wear flip flops or sandals try to find a good brand that provides good arch support such as New Balance, Dr. Scholl's, Vionic, Aeroothotic, Rockport or Teva to name a few.

Second is wearing sunscreen. It does not matter how dark your skin is or how well you tan. The ozone layer is depleting and your body needs shielding from harmful rays. Skin cancer rates are on the rise and sunscreen has been proven to decrease the development of skin cancer. It helps to prevent facial brown spots and skin discolorations. It also helps slow down the development of wrinkled and premature aging skin. Spray on sunscreen is great for the outdoor enthusiast and should be reapplied every two hours in daytime sunlight.

Third is proper hydration. Water is essential for maintaining blood circulation throughout the body and maintains body temperature. As you exercise, your metabolism and your internal body temperature increase. Water carries heat away from your internal organs before serious damage occurs, which can lead to heat stroke. The heat travels through your bloodstream to your skin, causing you to sweat. As the sweat evaporates, this allows you to cool off and maintain a safe body temperature, optimal functioning and health. Try to drink before exercise, during and after exercise. If you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes that contain 6-8% carbohydrates.

So use these helpful tips to enjoy the outdoors, stay fit and safe!

Neck Pain

Are you truly a pain in the neck? Have you ever had that real bad pain in your neck or arm before? You know, you can’t sit for long. You can’t sleep! You can’t work. It can really be something that affects your whole quality of life. At that time, you might feel like you will never get out of the pain you are in, but it’s amazing with some treatment, education, exercise and life style modifications, you can live without neck pain and or pain down your arm. We look at the treatment of neck and arm pain into four moving parts: pain management, activity modification, postural correction and return to fitness/life.

PAIN MANAGEMENT. Most patients that start in Physical Therapy (PT) come due to pain, inability to do what they want and not being very happy. We take our first few weeks and focus on reducing pain through our manual techniques, breathing exercises and general stretching. Stress can be a big factor in recovery, so we talk about positions of comfort and how breathing can help to reduce stress in the body. We also talk a lot about pain, how it’s normal to have and how your body responds to pain can greatly affect your recovery. Finally, we are learning more about what each of our clients needs and wants are and we get them feeling better as soon as we can.

ACTIVITY MODIFICATION. This is where the movement starts. By increasing movement with daily activities, we find most of the symptoms start resolving within 3-5 weeks of starting PT. Many times, we start some modification activities at the same time. Sometimes, doing certain things will make the symptoms worse. You end up doing them and you don’t even realize that what you are doing is making you worse. Along with this, we start to show you how to properly stretch, how to lift and carry without pain and how to do what helps and stop what hurts. Finally, we teach you how to engage your core. It’s amazing how as we get older, we lose the ability to engage our core muscles. When the core is strong, the back and neck are usually is strong.

POSTURAL CORRECTION. We generally start with your normal seated or standing posture. We like to get you thinking about what we call, “plunger posture.” Imagine a clean plunger on your head and as you walked around daily, someone was hovering above you, holding you up with that plunger. This would pull your shoulders back, hold your head up with your chin tucked in and your core engaged. Voila, you have good posture! We then spend time talking about your posture at work, driving, home, etc. Slight edge changes with improving your posture can lead to reduced years of wear and tear on your spine, body and muscles.

RETURN TO LIFE. At this point, pain is less, activity is more. Our clients are learning more about what to do to stay healthy and strong through exercise and return to life activities. We keep working on encouraging better postures, better breathing and more consistency with exercises at home, at the gym or at any time in the day. This is where many who have not exercised before will learn about how to integrate exercise into their life.

We are all about exercise and the positive effects it can have on your health and wellness. We also feel no one should ever suffer with neck or arm pain. No matter how old, young, active or sedentary.

To learn more, Flaherty PT will host a workshop about the effects of neck pain. Kevin Flaherty, PT will present a workshop on neck pain issues on Tuesday, February 19th from 6-7 pm in our Northborough clinic. Call to RSVP to save your spot at 508-393-9000. If you come, you will leave with some easy to do’s at home to keep your neck healthy and strong!

FMS Screens

Flaherty Physical Therapy has been busy conducting Functional Movement Systems (FMS) Screens to a few local community groups including the Melican Middle School football team and a running group in preparation for the fall Applefest road race. FMS screening is a series of seven quick movement tests designed with the purpose of identifying individuals who are at risk for injury or who are attempting to maintain or increase activity level. This testing can help identify areas of weakness, muscle imbalances or certain deficits in mobility. Skilled Physical Therapists are then able to help address these deficits with exercise or skilled interventions to help avoid injury. And of course, we had some fun while doing it!

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We were able to provide the participants with guided exercises after the screening to help target their areas of weakness and then gave them handouts so they could follow along on their own at home. A few common trends that we found amongst most were tight hamstrings among the middle school football players and weak core stability. There was room for improvements in squatting mechanics and core strength amongst the running group as well. We look forward to continuing to perform these screens in the neighboring communities to help people achieve their maximum success and avoid injury.