Berman PT - September 2020

Berman PT - September 2020

SEPTEMBER 2020

WWW.BERMANPT.COM | 239-431-0232

CONQUER YOUR BACK PAIN WITH THIS MINDSET

OVERCOMING ADVERSITY

In life, we’re always evolving and improving ourselves in one way or another. However, sometimes life presents obstacles that take a certain mindset to overcome. Since September is Self-Improvement Month, I wanted to share a time in my life where I had to overcome adversity and how I did it. Back in 2012, I hurt my back lifting some weights that were much heavier than I should have been lifting. The injury was excruciating and took two years to recover from. However, from that point on, if I did something to tweak my back, it would bother me for weeks at a time. Normally it just took a couple weeks to recover; however, on one Friday evening, I got the biggest wake-up call of my life. In October of last year, I was out playing golf with some friends. As I started teeing off at the fourth hole, the most intense pain of my life hit me. The nerves in my back were on fire, feeling like a sword was stabbing me in the back. I almost hit the ground from how severe the pain was. Luckily, I knew how to momentarily alleviate the pain by staying on my feet, using self-massage techniques, and icing my back. The next morning, though, it took me two hours to get out of bed. If I didn’t know how to

fix myself, I would have gone straight to the emergency room.

In that moment, I decided to do whatever it took to ensure I would never suffer from back pain again. Defining my biggest weaknesses was my first step, which included addressing the muscle groups which made me vulnerable. Turns out, it was actually a couple of different muscles, including the gluteus medius and the obliques core muscle. So, I spent five minutes every hour of every day for the next three months strengthening these muscles. It was essentially just activating the muscles in different functional movement patterns with different daily positions, centering around squat exercises. So, by New Year’s Eve, I thought I was back at 100%, but it wasn’t until the gyms recently closed that I realized I still had work to do. During the last few months, I discovered that all function movements matter because I was finding those weak points were still there. So, after doing my PT workouts, I’m finally getting back to being pain-free, realizing that all the red flags were there all along. For instance, I would be stiff for two hours, which wasn’t something I was paying attention to until the quarantine.

So, if you ever find yourself trying to overcome an obstacle in your life, remember the initial frustration or pain it gave you. For me, the thing that keeps me motivated is the helplessness I experienced every time the pain shot through my back. I never want to feel that way ever again, so I keep that in mind every time I exercise. I wanted to work my “vanity muscles” plenty of times instead, but I needed to focus on the fundamentals and basics before anything else. I usually use 50% less intensity, keeping focused on what’s important, which includes working those stabilizer muscles and focusing less on vanity muscles. Now, I integrate my back PT exercises into my normal workout. So, go slow to ensure you’re doing it perfectly, 100% of the time.

A long and healthy life is the result of having a strong, mobile back. At Berman PT, our free health assessment can help you stay healthy years to come. Call 239-431-0232 now to schedule your free health assessment and start taking better care of your back today.

–Jake Berman • 1 239-431-0232

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AND HOW YOU CAN STOP IT HOW STRESS CAN LEAD TO INJURY

While it’s pretty intuitive that physical stressors can cause physical injuries, you might not know that mental and emotional stress can also lead to musculoskeletal injuries that require physical therapy. That’s right — a lack of sleep, a busy workweek, and other stressful life events can make you more prone to injury. Why is this, and how can you prevent the stresses of everyday life from causing you bodily harm? When you experience stress, your body does a few things that naturally put you at an increased risk of injury. First, stress causes your nerves to function inefficiently. Second, stressful situations lead to higher levels of cortisol in the body, a hormone that inhibits muscle repair and immune system function. If you’re always dealing with stressful situations, then you’re constantly leaving your body open to physical injury. You can prevent injuries with all sorts of physical means, but if you fail to address your mental and emotional health, you’ll still be at a heightened risk. While you might not be able to prevent every stressful situation from ever happening, you can control how you react when one does occur. A few simple things you can do to prevent mental stress are to get enough sleep, maintain a healthy diet, and drink plenty of water. If any of these basic stress inhibitors are absent from your daily routine, focus on incorporating them in to alleviate

some of your stress. That said, practicing simple breathing exercises or another form of meditation can also be helpful, especially if you’re looking for a physical way to mentally unwind after a stressful day. While learning about how much stress hurts you can be even more stressful, you can find some peace knowing that with a few simple changes to your routine, you can prevent your stress from causing physical injury.

DO WHAT YOU LOVE AND KEEP YOUR BODY MOVING

HOW HIIT BENEFITS PEOPLE OF ALL AGES

High-intensity interval training (HIIT) is one of the best ways to burn fat, build muscle, and give yourself a better chance at a longer, healthier life. HIIT workouts are characterized by brief periods (30 seconds to a few minutes) of high-intensity exercise, followed by periods of low- or moderate-intensity exercise. However, what makes these workouts truly remarkable is just how much they can benefit people in every age group. According to Mayo Clinic research, HIIT workouts provide unique benefits to the body on a cellular level. The brief, vigorous exercises actually increase your metabolism and improve the health of mitochondria, the powerhouses that create energy within the cells. By energizing your cells, you can actually reverse the decline in muscle health that

occurs as people age. Energizing cells through HIIT benefits everyone, but these workouts can be of particular benefit to those over age 65. Seniors experience diminishing returns on energy produced by their bodies at a cellular level, and HIIT has been shown to reverse that process even in advanced age. HIIT workouts also have many other advantages for people of all ages. The exercises don’t necessarily require any equipment, and you can even see results from adding high-intensity intervals to daily walks. Those with health conditions, such as diabetes and heart disease, can still participate in HIIT. In fact, Healthline reports that HIIT workouts can reduce heart rate, blood pressure, and blood sugar. However, the biggest draw to HIIT exercises is just how much of a timesaver they are. A few minutes of high-intensity movement can be just as beneficial as roughly 45 minutes of moderate-intensity exercise. You can incorporate HIIT exercises into whatever activities you enjoy, such as walking, cardio exercises, and strength training. If you’re affected by weak joints, you can incorporate HIIT into lower impact exercises, such as swimming or cycling. If you want to feel energized while doing the things you love, then HIIT just might be something you want to try. Just remember to keep a steady pace and don’t overdo it!

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FOODS FOR A FASTER RECOVERY THE NUTRIENTS YOU NEED DURING PHYSICAL THERAPY

Attending your physical therapy appointments and doing your at-home exercises as instructed by your PT are crucial parts of your recovery process. However, they’re not the only important steps you should take. What you eat can affect how quickly and well you heal just as much as your dedication to your exercises. By incorporating a few of these foods into your diet, you can heal faster and come back stronger than ever before. Omega-3 Fatty Acids There are three phases to the healing process: inflammation, proliferation, and remodeling. While you might think that inflammation is a bad thing, it’s actually a normal and necessary part of healing. That said, you should still try to reduce inflammation, as it can be harmful in excess. Foods containing omega-3 fatty acids do wonders to control inflammation. Plus, our bodies can’t make omega-3 fatty acids naturally, so we have to get them from what we consume. Foods that are rich in omega-3 fatty acids include

Protein-Rich Meats, Nuts, and Dairy Products When it comes to the proliferation and remodeling stages of healing, healthy sources of protein are the way to go. Lean meats like poultry and fish are easy sources of protein, but if you don’t eat meat, you can also get protein from beans, eggs, nuts, and dairy products. Protein-rich foods will help heal muscles and bones and prevent muscle atrophy. It’s incredible what the body can do with just a few intentionally consumed superfoods!

fatty fish, olive oil, avocados, pecans, walnuts, and almonds.

Antioxidant-Rich Fruits and Vegetables Along with omega-3 fatty acids, the antioxidants from fruits and vegetables can also go a long way in reducing inflammation. Broccoli contains vitamins A, C, and K, as well as folic acid and several different minerals. ( Pro Tip: Cook your broccoli to maximize these nutrients!) Citrus fruits and peppers have high levels of vitamin C, and peppers have high levels of beta- carotene as well. Additionally, turmeric and garlic work wonders during the healing process.

EASY STUFFED SWEET POTATOES

TAKE A BREAK!

Inspired by EatingWell.com

INGREDIENTS

• 4 medium sweet potatoes • 1 15-oz can black beans, drained and rinsed • 2 medium tomatoes, diced • 1 tbsp olive oil

• 1 tsp cumin • 1 tsp coriander • 3/4 tsp salt • 1/4 cup sour cream • 1/4 cup fresh cilantro, chopped

DIRECTIONS

1. With a fork, prick each sweet potato a few times. Microwave the potatoes on high 12–15 minutes, or until cooked through. 2. In a microwave-safe bowl, combine the beans, tomatoes, olive oil, cumin, coriander, and salt. When the potatoes are done, microwave the mixture on high for 2–3 minutes. 3. Cool potatoes slightly, then cut each potato open lengthwise. Pull the halves apart to create space to spoon the warm bean salsa inside. 4. Add a scoop of sour cream to each potato, garnish with cilantro, and serve!

• 3 239-431-0232

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

501 Goodlette Road North, C-100 Naples, FL 34102 239-431-0232 | www.bermanpt.com

Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.

1. COVER TITLE 1. OVERCOME YOUR BACK PAIN WITH THIS MINDSET INSIDE THIS ISSUE 2. HOW MENTAL STRESS CAUSES PHYSICAL INJURIES HOW HIIT BENEFITS PEOPLE OF ALL AGES 3. THE NUTRIENTS YOU NEED DURING PHYSICAL THERAPY EASY STUFFED SWEET POTATOES 4. TIPS FOR RUNNING AFTER AN INJURY

GETTING BACK ON THE TRACK TIPS FOR RUNNING AFTER AN INJURY

Contrary to what some might believe, the main reason people quit running for exercise is not because of laziness or lack of motivation — it’s injury. If you’ve sustained an injury while running and have been forced to switch up your workout routine because of it, you might be tempted to throw in the towel and move on to another exercise. But you can bounce back from injury! Contact your physical therapist and read these tips for improving your recovery time and getting back on track. Don’t run before your therapist says you can. It’s understandable to want to amend your therapist’s recommended running regimen if you have extra time at home, but it’s better to stick with their recommendations. If you know the change in your running routine will be challenging, then ask your therapist what exercises you

can do in your restless moments. For example, strength-based exercises may be beneficial to help you improve your impact resistance. If you try running sooner than you’re supposed to, then you’re risking even more damage. Follow your therapist’s instructions closely and don’t be afraid to ask questions. Pay attention to your training progress. As a recovering runner, you may not feel significant differences in your pain levels at first. That isn’t uncommon, so you’re likely doing fine as long as your pain doesn’t increase. Often, an injured runner will make notable improvements to their overall performance before they begin to feel their pain ease off. That’s why it’s important to stay aware of your training and keep up with the recommended exercises. The beginning might be painful at times,

but it’s all part of your journey to recovery. Keep a journal. There’s no better way to track your recovery than keeping a journal. Use it to track how you feel each day and what your experiences are as you recover from your injury. Try to record the exercises you’ve done and note any places you’re feeling pain, but otherwise, jot down as little or as much as you want. We hope these tips help you! There’s no magic spell for recovery, but with a little effort and the right mindset, you’ll be able to put your running shoes back on and take a lap around the track in no time.

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YOUR SYMPTOMS ARE NOT THE PROBLEM

CLAIM YOUR FREE HEALTH ASSESSMENT TO DISCOVER THE REAL CAUSE OF YOUR PAIN! Suffering from back pain? Your back might not be to blame! Back problems are often the result of weakness in your glutes, hips, or legs. The No. 1 cause of back pain is sitting. Sitting for long hours weakens your glutes and forces your back to work harder than it should. This can result in many painful conditions, including:

• Bulging discs • Disc herniation • Disc degeneration • Arthritis • Spinal stenosis • And more!

If you have been diagnosed with any of these conditions, stop chasing relief for your symptoms and start addressing the real problem. Call 239-431-0232 now to schedule your free health assessment and start taking better care of your back today!

239-431-0232

WWW.BERMANPT.COM | 239-431-0232