School can be a pain in the neck, but don’t let it affect your back.  It is not normal for your children to have back pain, this should not be occurring.  Yet upwards of 3 out of every 4 kids report back pain.  Aside from acute cases (car accident, sports injury), these are commonly preventable issues.  Heather Finnegan, PT, DPT wrote an awesome overview with recommendations on proper backpack posture that can be seen here (http://theracorephysicaltherapy.blogspot.com/2014/08/what-is-correctand-safe-way-to-wear.html).  While backpacks are a major concern in causing neck, shoulder, and back pain.  Here are other things to take into consideration to help prevent this very preventable issue:

Sitting:  More and more research is coming out, and long story short sitting wrecks us.  Try to minimize time spent sitting to less than 2 hours per day

Texting: This is becoming a major issue!  Hunched over a cell phone is no way to text, sit up straight and bring the phone into your line of vision.

Activity: Being inactive and losing strength in important muscle groups puts you at a much higher risk to develop pain in the neck, shoulders, and back.  Make frequent movement and activity a priority!

Often the solution is simple and being more aware of your posture can address and reverse pain that you are experiencing.  Don’t let this linger, this is something that needs to be addressed before it becomes a chronic condition that is much more difficult to treat.  If you’ve been in pain for longer than one month and this does not change with postural corrections, please see us for a complementary injury screen for a more detailed assessment to avoid this becoming a real issue.  Good posture is the new cool.

-Dave Paczkowski PT, DPT

TheraCORE Physical Therapy Locations

Five Seasons Family Sports Club

6901 S. Madison

Burr Ridge, IL 60527

630.590-.409

16622 W. 159th St., Ste. 503

Lockport, IL 60441

815.838.5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

630.908.7430

www.theracorept.com

http://youtu.be/Uw09QuIu7GY

Sorry in advance to all the teachers and students out there for bringing this up, but it’s that time of the year to be getting ready for another exciting school year.  Don’t wait for New Year’s to make a resolution, aim to make this school year the start of the best you that you can be.  While being off in the summer has its obvious advantages (like not being in school), the structure of a school day can offer an excellent opportunity to take advantage of:

Structure-Unlike the summer, the school day offers structure that can be beneficial to changing a desired habit or reaching a new goal.  During the summer, there is plenty of freedom to get up when you please and the next item on the ‘to do’ list typically follows the dreaded eventually. The school days offer a structure that is fairly predictable.  Time spent in school, outside activities, and athletics already have times blocked ahead of time-no surprises. Pick any goal or habit that you wish to change, whether it is health, emotional, spiritual, etc. Be sure to focus on only one at a time (a morning walk, daily stretching, or preparing healthy meals are all good starts!).  Block time in your day for this, it needs to be structured into your day just as any other activity that needs to be completed.  Regardless of your goal, establish a set time to get this done and stick with it, make it a top priority!  Developing a routine right before school or right when you get home is a great starting point if you’re unsure of when it could fit into the day.  Big goals can be reached by setting aside 10 minutes each day!

If you have been trying to achieve a health or fitness goal and these are already habits you participate in regularly, contact us to see how we can help get you towards your goals!

- Dave Paczkowski PT, DPT
www.theracorept.com

TheraCORE Physical Therapy

Five Seasons Family Sports Club

6901 S. Madison

Burr Ridge, IL 6027

(630)590-5409

16622 W. 159th St., Ste. 503

Lockport, IL 60441

(815)838-5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

(630)908-7430

Exercising in the Heat of Summer

Whether you love it or hate it, the temperatures are finally starting to rise and it is finally starting to feel like summer.  Some people can’t wait to get outdoors and exercise and others groan at the thought of expending energy when the temperatures soar.  If you do choose to head outside to get your heart rate going, here are some tips to help keep you safe and healthy.

Take your time to acclimate:  Don’t expect to do the same workout that you have been doing all winter long.  You will sweat more and your heart will work harder in the heat and you don’t want to wind up with heat exhaustion. With this in mind, warm up for a longer period of time to see how the heat is affecting you and adjust your workout intensity accordingly.  If you feel faint or dizzy, LISTEN TO YOUR BODY!  Stop your workout, get to a cool place and drink fluids. It’s better to cut short a workout than spend the day in the emergency room.

Wear appropriate clothing:  Clothing that is light weight and light in color will help keep you comfortable by reflecting some of the sun’s rays.  Fabrics that wick away moisture are a great idea as they help sweat evaporate and keep you cool. Wear a hat to protect your head and UV blocking sunglasses to protect your eyes.  And don’t forget about your skin! Wear an appropriate numbered water resistant sunblock and re-apply as directed.

Exercise early in the morning or towards the evening:  Get that workout out of the way before the sun is at its hottest.  If that isn’t an option, think about changing your program to a pool workout or continue to keep your program indoors. 

Stay Hydrated!:  You need to drink more fluids when it is hotter outside.  Drink two glasses of water two hours before your workout and consume 8 oz every 15 minutes during your workout.  Workouts that last more than an hour may require an energy drink to replace electrolytes.  Continue to drink after your workout to replace lost fluids.

If you take the appropriate steps and precautions, summertime workouts can be a great way to enjoy the weather!  If you have any questions about whether it is appropriate for you to exercise in warmer temperatures, please consult your physician.

- Ryan Schaul, PT, MPT

TheraCORE Physical Therapy

16622 W. 159th St., Ste. 503

Lockport, IL 60441

(815) 838-5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

(630) 908-7430

Five Seasons Family Sports Club

6901 S. Madison

Burr Ridge, IL 60527

 (630) 590-5409

www.theracorept.com