Slow Your Workout

Boot camps, cross fit, high intensity interval training – the more intense the workout, the better.  Right?  I disagree.  We are led to believe that the only way to be thin or fit is to complete these workouts that make us feel like we are going to die!  But, most of the time these workouts are not necessarily making us healthier.  The Journal of Sports Medicine and Physical Fitness found that 3 out of 4 people performing these workouts injured themselves. We as physical therapists see many injuries as a direct result of these types of workouts.  They range in severity from herniated discs, and torn rotator cuffs to chronic plantar fasciitis or iliotibial band syndrome. All of these can be avoided by slowing down your workout!

I have this conversation with my patients every day. A slower, more deliberate workout will allow you to keep your focus on correct form, muscle engagement, breathing and stability of your joints.  Thus preventing injury!  I encourage you to try it, here’s how…

Cardio: The Journal of the American College of Cardiology published a study in 2015 that compared slow, moderate and strenuous running over 12 years and found that lighter runners had a lower mortality rate.  This may be due to the increase in inflammation and stress in the body caused by strenuous exercise. 

I often recommend a low-intensity interval workout that alternate between a fairly easy pace and one that’s slightly more challenging, like a walk/jog.  A great way to start is walk for 2 minutes, then jog for 1 min, repeat this for 20 minutes. This training style burns more calories than working at one steady pace for the same amount of time because the body is repetitively speeding up and slowing down. 

Strength:  Lifting less weight with fewer reps and at a slower speed can actually increase your strength more than the traditional 3 sets of 10, lifting with 1-2 second reps.  And, more importantly, save your joints!    Try this: Use a smaller dumbbell, take 5 seconds to go up, 5 seconds to go down and only perform 5 reps. 

Also, take more time between workouts.  Research shows it takes your body three days to recover between strength sessions. It’s during that time that your muscles get stronger and more defined, so adding more workouts will only break you down, not tone you up!

Flexibility: Pain from chronic overuse injuries often results from a lack of flexibility.  Foam rolling and stretching are two things I do with every patient.  However, these things need to be done slowly so the muscles can relax and release. 

Foam roll an area for at least 1 minute at a time.  Stop and hold an area that feels tight or sore, taking deep breaths to allow relaxation.  It can be sore and painful the first few times rolling, but will provide great benefits to your overall fitness. When stretching, hold the stretch for at least 1 min and perform 2-3 reps of the same stretch.  It takes about 2 months to improve flexibility with performing these things regularly, so have patience!

Of course a high intensity workout can provide a fun challenge every once in a while, but I challenge you to try a slower workout day to day.  You’ll see your health and overall fitness improve without the risk of injury.

Amy Goebbert, PT, DPT

TheraCORE, Inc.

Can kids be physically active during screen time?

As my boys reach their teen years, it seems to be a constant battle keeping them off their phones and video games.  With all the extra hours at home this summer, getting them off the couch isn’t as easy as it used to be!

It is recommended that kids get at least 60 minutes of vigorous play each day to stay healthy.  Regular exercise in nature is proven to improve children’s physical and mental health.  Outdoor activity helps kids maintain a healthy weight, boosts immunity and bone loss, lowers stress and improves self-esteem.  It is also recommended that screen time be limited to less than 2 hours a day.  That’s TV, video game, computer, phone and iPad total time less than 2 hours/day!  I don’t know about you, but I find that to be nearly impossible. 

So, what about creating ways to be physically active with screen time?  Pokémon Go had the right idea and got my kids up and walking around, but they outgrew that game. Here are some other ideas I have used with my boys…

·         When watching morning cartoons or an afternoon movie on a rainy day, see how many push-ups you can do or how long you can hold a plank at the commercial breaks.  Make it a contest between you and your kids!

·         Allow them to create a private (only those you share the video with can see it) You Tube channel where they can create and post videos of themselves doing something active.  My boys will make a highlight video of themselves doing tricks on our trampoline, or dunking on the basketball hoop, or doing skateboarding tricks and set them to music.  They turn out pretty impressive!

·         Play a game on your phone together.  We like Heads Up where you hold the phone on your forehead and try to get your partner to say the words that pop up on the screen.  Even though it’s a talking game, we are always up jumping around acting out the word!

·         We still have a blast playing Wii sports together. Whether it be baseball, tennis or golf, the competitions get pretty intense.  And, they get a good laugh out of how bad I am. Just Dance or Outdoor Challenge are other fun active video games.

Of course, the goal is always getting outside with my kids hiking, biking, kayaking or just a good old game of one-on-one in the driveway.  Sometimes you have to pick your battles, and if getting them active with screen time is the best I can do some days, I’ll take it!

Amy Goebbert, PT, DPT

Co-owner & Physical Therapist - TheraCORE, Inc.

Physical Therapist Does Physical Therapy

Well, I can honestly say that I have a whole new outlook on physical therapy.  I’ve had my share of sports injuries in the past, but recovering from double hip surgery has been as eye opening experience!  Not only did I have to physically slow down and let me body recover, but mentally I had to realize that I could not do everything I used to.   Being a compliant patient is not as easy as I thought!

I had these surgeries to relieve hip pain and lack of motion that had been bothering me for at least 10 years.  As many of you know, I played basketball most of my life and the combination of having a narrow, deep hip socket as well as the repetitive motion of defensive slides led to chronic impingement at my hip.  This caused bony lesions at the joint and basically destroyed my labrum, which is the padding in the hip socket.  The first surgery I had by Dr. Domb was an arthroscopic debridement of the lesions and labrum, and in the second surgery (a week later) my hamstring tendon was used to reconstruct my labrum.

I then spent (almostJ) 6 weeks on crutches with only 20 lbs of weight on my left leg.  I’ve been biking 1-2 hours/ day and attending PT 3x/week.  While our philosophy at TheraCORE is to try not to “share” patients and keep them with their one therapist each visit, I have had the opportunity of working with each one of our PT’s.  I had prehab with Cara at our Westmont facility where she kicked my butt strengthening my core and decreasing tightness in my hip muscles!  I can honestly say I thought I was in shape, but if I did not do those workouts before surgery, my recovery would not have been this quick and painless.   Since surgery, I have worked with Jen, Heather and Ryan at our Lockport facility.  I have truly enjoyed experiencing their various treatment methods and the creativity they have shown in my rehab as patience is not my strong suit!

I am now able to walk without crutches, drive, climb stairs and started back treating patients this week.  It will still be some time before I can run, jump or play basketball.  But, I’m starting to realize that I may not actually be a runner and maybe my basketball days are over.  I think I’ll start practicing what I preach and take up biking, swimming and pilates! 

 

- Amy Goebbert, PT, DPT