Accelerate PT - March/April 2021

Accelerate PT - March/April 2021

THE Recovery Review

WARM UP FOR SPRING THE IMPORTANCE OF CONDITIONING BEFORE JUMPING BACK INTO YOUR FAVORITE ACTIVITIES

MAR/APR 2021

As seasons change — and especially with the arrival of spring — people tend to increase their activity. The weather is nicer and there is often more to do outside. This year, in particular, many people are headed back to the gym and back outdoors. Between the pandemic and winter, people have been hesitant to return to many of their favorite activities, but with the arrival of nicer weather — and vaccines — the next few months will be very busy!

yourself for more intense activities you plan to do later on. The more prepared your body is for an activity, the more you’ll be able to safely enjoy that activity! If you have questions about warming up or conditioning, don’t hesitate to ask. We’re here to help you succeed in your fitness goals. We have a fantastic team eager to offer the support you need as you return to your favorite activities or try activities for the first time. And speaking of our fantastic team, I want to take a moment to shout them out. The first Friday in March is Employee Appreciation Day, and it’s a great reminder to tell everyone how much I truly appreciate them. When it comes to PT care, if I were the sole practitioner at Accelerate PT, we’d have much less community impact. I absolutely couldn’t do this alone. I’m glad I’ve been able to find such an amazing group of people. Our patients might not know this, but we have a value statement that we rely on when hiring — a set of criteria. We look for people who are happy, engaging, passionate, and professional. During my first conversation with a potential candidate for the team, I start with these four points. Do they embody these four values? Needless to say, everyone on our team from billing to patient care meets these criteria and then some! So, thank you to my wonderful team for all you do! We wouldn’t be where we are today without our patients, and we certainly wouldn’t be where we are without the people who work here.

But you don’t want to jump headfirst back into physical activity — that is, any activity you haven’t

done in a while. You want to give your body a chance to readjust and warm up. Here’s what I mean: Whenever I’m getting ready to get back into a major physical activity (for example, I have my eyes set on a triathlon in the summer), I start to condition myself for that activity — I focus on my “Daily 30.” The Daily 30 is all about doing four different warmups or exercises 30 times. I focus one exercise on my arms, another on my legs, then my core, and finally my whole body. The exact exercises can vary, but if I’m conditioning myself for a triathlon later in the year, I might start off with 30 bicep curls (arms), 30 lunges (legs), 30 crunches (core), and 30 squats (whole body). I also tend to do my Daily 30 after I go for a walk or run — that way, I’ve done some cardio and I’m warmed up for these exercises. And while I start with my Daily 30, I add to it over time. After a few weeks, my Daily 30 will become my Daily 35 — I’ll do 35 bicep curls, 35 crunches, and so on. Or, I may add weights to the exercises. Or I may switch out crunches for burpees. The point is that it’s good to switch things up. Over time, your body gets acclimated to certain exercises, so you want to add to the challenge to continue your conditioning. That way, you’re ready for whatever you have on your mind, whether that’s a triathlon or 5K or you simply want to get fit.

Conditioning your body before any activity is important because you don’t want to injure yourself, which can set you back by weeks or even months. Always warm up before exercise or physical activity and condition

- Delaine Fowler , PT, DPT

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BETTER • FASTER • STRONGER

Accelerate-PT.com

Get Your Seasonal Allergies Before They Get You! Spring brings with it many wonderful things, like longer days, picturesque scenery, and spring break, but right alongside those good things is something most people suffer from: allergies. While beautiful, the blooming trees and flowers make you want to stay away from the great outdoors for fear of nonstop sneezing or puffy, watery eyes. If you suffer from allergies caused by pollen, grass, or other spring plants, take these steps to breathe a little easier. When outside, avoid walking through areas with weeds, shrubbery, or lots of trees as much as possible. Grass and weeds are notably problematic. The slightest breeze can send particles flying through the air in the blink of an eye. When you walk through grassy areas, pollen will get on you, your clothes, and your hair. It’s best to stick to trails, sidewalks, and other paved areas.

If you do find yourself inundated with pollen or other allergens, your next best bet is to establish an at-home decontamination protocol. Take your shoes off at the door and make sure your clothes don’t come in contact with soft surfaces such as carpet, upholstery, or bedding. Take care to wash your “pollinated” clothes as soon as possible and wash your sheets and pillowcases weekly. Next, head for the shower. The sooner you can wash away the allergens, the better. Finally, don’t forget to replace the air filter in your home’s air system in the spring. Consider using an air filter designed to capture allergens. If your allergies are particularly troublesome, invest in a dedicated air filtration system or unit. While you can opt for portable, stand-alone air purifiers, there are larger systems that can be incorporated into your heating and air system that keep your entire home’s air free from most, if not all, common allergens. Here are a few examples of strength training exercises you can do at home. Crunches This simple floor exercise helps work the ab muscles and strengthen your core. Keep in mind that while crunches are similar to situps, your lower back does not leave the floor as you arc forward with your upper back, neck, shoulders, and head. Squats When you want to strengthen your legs, it’s hard to beat squats. These work your glutes, and they’re great to do before walking or jogging. However, it’s important to keep good form in mind when doing squats. Pushups This is another well-known exercise you can do just about anywhere. Pushups help work the pectoral muscles, triceps, and deltoids. Basically, if you want to work on your arms and upper body, pushups are the way to go. Planks At a glance, planking has a lot in common with

Many people are under the impression that in order to do strength training exercises, you have to go to the gym or purchase special equipment. Neither of these is true! There are many body weight exercises you can do right from the comfort of your own home. You can save on gym membership fees and avoid buying your own equipment. One reason people tend to avoid strength training is that they have no idea where to begin. When you’re not sure what exercises you should be doing, it’s challenging to get started. But there are many exercises you can do right now (including those mentioned in the cover article) that utilize your body weight to improve strength and tone.

pushups. A plank is essentially the position you take at the top of a pushup. But planks work several different muscle groups, including your arms. They give your core a serious workout, too! In fact, if you don’t want to or can’t do situps, planking is an

excellent alternative. Hold your body in an elevated, level position for 1–2 minutes and you will feel the burn!

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FOAM ROLL YOUR WAY TO BETTER EXERCISE

MARCH/APRIL EVENTS

Have you ever used a foam roller to warm up before a workout? If not, you might give it a try! Foam rolling is a simple way to stimulate your muscles before a workout. It’s also a great way to relieve tension. But what is it exactly, and why should you do it?

Low Back Pain Relief Virtual Workshop March 25 at 6 p.m.

Some people use a foam or rubber roller to loosen their muscles and warm up their body before a workout, which is important to do before any kind of extended physical activity. That’s the case whether you’re going for a long walk, jogging, swimming, bike riding, or hitting the weights. When you warm up, you’re less likely to feel muscle fatigue and pain after a workout. It’s also important to do post-workout cooldown stretches, which are helpful for recovery. You don’t necessarily need a foam roller to accomplish this, but they make it much easier, and the benefits of this method are backed by evidence! One study in the Journal of Athletic Training found evidence that foam rolling could reduce “delayed onset muscle soreness,” which is a type of soreness that can set in hours or even days after a workout. For people getting back into a workout routine, delayed soreness can be discouraging and may lead to fewer workouts and eventually falling back into the habit of not working out at all, and that’s not good. But foam rollers might be the answer. As mentioned, foam rollers are also a good way to relieve tension, loosen stiff muscles, or aid with other types of muscle pain, such as lower back pain. Many people assume that when lower back pain strikes, the best thing to do is rest, but rest can do more harm than good, depending on the source of the pain. However, foam rollers should be used in addition to, rather than instead of, other types of treatment like physical therapy. If you experience persistent back pain, it’s important to discuss this with your physical therapist in order to find a solution. You should also discontinue using a foam roller if you experience discomfort during use.

Shoulder Pain Relief Virtual Workshop April 22 at 6 p.m.

Call the office 704.630.9656 or email Leslie at [email protected] to sign up.

GREEN GODDESS SMOOTHIE

If you’re looking to get your green on, why not try this light smoothie?

Ingredients

• 1 1/4 cup unsweetened vanilla almond milk • 1 organic apple, peeled and chopped • 1 medium frozen banana • 1 1/2 cups fresh organic spinach • 1 tbsp chia seeds • 1/2 medium avocado

Foam rollers are a great way to warm up before activity or relieve achy

Directions

muscles. They’re best when used

1. In a large, high-powered blender, add in all ingredients. 2. Blend on high for 1–2 minutes, or until all ingredients are well combined. 3. If necessary, add in more almond milk to thin the smoothie. 4. Serve immediately and enjoy!

in addition to your typical warmup or cooldown exercises.

Inspired by AmbitiousKitchen.com

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Accelerate-PT.com

BETTER • FASTER • STRONGER

1508 West Innes St. Salisbury, NC 28144

704.630.9656

INSIDE

Accelerate-PT.com

• Don’t Let Injury Ruin Your Spring — What You Need to Do! PAGE 1 • Get Your Seasonal Allergies Before They Get You! • Strength Training at Home Is Easier Than You Think! PAGE 2 • How Do You (Foam) Roll? • Green Goddess Smoothie PAGE 3 • The Easiest Anti-Aging Tactic? Laughter PAGE 4

LAUGH MORE, AGE LESS WHY LAUGHTER IS GOOD FOR YOU

A Norwegian study found that those who prioritized humor were more likely to live past 70 than those who didn’t laugh often. At a biological level, laughter can reduce tension in your muscles and activate a powerful stress-relief response from your brain by releasing dopamine. Just one chuckle may even improve your breathing and heart function! In fact, laughing can work wonders for the heart. One study showed that laughter therapy helped reduce the blood pressure and cholesterol levels of its participants. Their blood circulation improved, too. Studies have also found that regular laughter can help strengthen your immune system, and it has long-term benefits for those with respiratory conditions. In addition to your body, laughter is also good for your social life. (And we don’t mean that people will want to spend time

with you if you have all the good jokes!) Throughout history, laughter has been an evolutionary sign

of understanding. When there are language barriers, laughing together can create camaraderie and a tighter bond between people of different cultures. The dopamine release that comes with laughter aids in stress relief and creates powerful memories that can improve your mood and strengthen friendships. Of course, laughter has its downfalls, too. Laughing at someone else’s expense is detrimental to their health and can harm your relationships. So, stick to light jokes and actively seek shows, cartoons, or people who make you laugh. You’ll feel good, and your body will be pretty happy, too.

As we age, we’re told to wear sunscreen, eat more vegetables, take vitamins, and even walk more — all in hope that our internal clocks will slow down and we will age better. But something as simple as laughter could actually be one of the easiest ways to slow the ticking clock of aging. Scientists have long known that laughter can be therapeutic and help us live longer. It has been shown to reduce wear and tear on our bodies and improve our relationships.

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