VCSST_Run for Your Life!

NEWSLETTER

Runfor Your Life!

On May 3rd, a happy, healthy Josephine entered this world at 6 lbs, 14 oz and 19 1/2” long. She joins big sis, Aislynn. CONGRATULATIONS TO TEGAN & MARK HAITH!

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Newsletter

Run for Your LIFE!

Running is one of the most convenient ways to stay in shape and exercise on a regular basis. In most cases all you need is a comfortable pair of shoes, the clothes on your back, a water bottle, and a local trail or road to get started. You can do it on your own time schedule, anywhere, and it can be as easy or as hard as you want! Always check with your doctor before beginning a new exercise routine. Running is demanding on the body, which is why it is such a great form of overall exercise. But the body must be properly prepared for the challenges of running. Trying to run too long or too fast without adequate preparation may lead to soreness or may result in overuse injuries. Each step taken in running is actually a controlled fall resulting in tremendous force traveling through the body tissues – up to 3 times one’s bodyweight! Running is a series of repetitive forces that our tissues must accept and absorb. Our tissues are resilient and can adapt to these forces with a gradual increase in our training distance and intensity. Unfortunately, injuries can occur with the repetitive nature of the sport and time spent healing from injury equates to less time exercising effectively. Whether you are an experienced runner or a beginner, an exercise program that includes some form of cross-training 2 to 3 times a week, during which you are resting from the activity of running itself, can not

only reduce injury risk, but may also improve performance in some cases. Triathletes interpose training of cycling and swimming which allows active rest from running and provides varied training stimuli to their muscles. Even if you are not a triathlete, there are other varied movement practices that you can include in your exercise regimen, such as resistance training, yoga, and Pilates, to name a few, that can improve your overall health as a runner. If you enjoy running, then you should begin to think long-term and focus on being a more well -rounded athlete. If the goal is to enjoy this pure and easily accessible sport for the rest of your life, then you must put in the work outside of running to maintain a healthy balance between the demands of the sport and the demands of your body. A physical therapist can be a guide in how best to implement a cross- training program into your running schedule. If attempting to return to running post-injury, physical therapists are experts in guiding individuals back to activity in a progressive and safe manner. Every patient is unique and their body type, physical history, goals, life stresses... etc. must be taken into account to determine the best training strategy for them to remain injury-free and continue running for years to come. Call us today at (804) 249-8277 to learn more about how a training program can keep you running without injury and enjoying life.

5 WAYS TO TAKE CARE OF YOUR HEALTH DURING THE BUSY SUMMER MONTHS

Are you ready for the summer? We know we are! The warm weather poses so many new and fun activities, from summer teams to beach trips to clubs and camps. With all the hustle and bustle of summertime activities, it can sometimes be difficult to remember to take care of your health on top of everything else you have going on. At Virginia Center for Spine & Sports Therapy, we want to make sure you are still maintaining your optimum levels of health and fitness, even when you’re lounging on the sand! Contact us today for more information, and follow our following helpful tips: 1.Get Outside! This may seem like an obvious one, but not everyone has a strong interest in the outdoors. It can sometimes be difficult, especially on particularly hot or humid days. However, getting outside as often as you can will boost your energy levels and get you some much-needed Vitamin D. Make your way over to your local pool, peruse around nearby shops, or simply take a walk around the neighborhood to get out, get moving, and enjoy the weather! 2.Rearrange Your Schedule. Does your schedule leave little time to fit in physical activity? Perhaps you have a full day of commuting to and from your 9-5 job, preparing your kids for summer camps, volunteering, and acting as a chauffeur while the kids are out of school. However, even adding in 30 minutes of physical activity into your busy routine can make a big difference in helping maintain your function. Try taking a walk during your lunch break, going to the gym in the morning before making your commute, or even treating yourself to an exercise class a couple nights a week – you deserve it! 3.Start Something New. Are you unsure about what you want to do in terms of staying active this summer? Try taking up a

new hobby that will get you moving! There are several outdoor activities that will allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Try your hand at some of these to see which suits you best! Any new physical hobby will help you get the exercise you need. 4.Maintain a Healthy Diet. According to a United States survey conducted in 2015, it was concluded that the restaurant industry is at its peak during summer months – reaching 745.61 billion American dollars in the summer of 2015 alone. 20% of Americans reportedvisiting“quickservice”restaurantsonceaweek,while72% reported visiting “quick service” restaurants for lunch every day. This dining spike occurs because more people tend to venture out in the summer and dine outside; however, this can pose some health risks if you are not careful. Maintain a healthy diet this summer by making healthy choices when you dine out and balancing dining with exercise. You can also opt to meal prep at home and enjoy your home-made lunches or dinners on a nice patio! 5.Contact Us for Help. Do you want to find out more about how you can stay as healthy as possible this summer? Contact us today to schedule a consultation with one of our licensed physical therapists. At Virginia Center for Spine & Sports Therapy, we want to make sure you stay safe this summer – we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us at (804) 249-8277. We’ll provide you with the resources you need for a healthy and happy summer!

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WHAT ARE YOU DOING FOR YOU THIS MONTH?

Both Running and Walking Are Aerobic, Cardiovascular Exercises and Provide Similar Health Benefits. Benefits of running and walking can include helping you to lose or maintain a healthy weight, strengthen your cardiovascular system, prevent or manage some chronic conditions, boost your immune system, stave off dementia, delay the aging process, fight depression, build stamina, and tone up your legs, glutes and stomach. So What’s the Difference? One main difference is that running burns nearly twice the calories as walking and is more effective in reducing visceral belly fat. So if your goal is weight loss, running is the more efficacious choice. But running also carries more risks for exercise-related injuries due to its repetitive and high-impact nature. Walking is a smart choice if you want the same benefits as running but without the impact on your joints. Keep in mind you will need to walk the same total distance to reap the same benefits as a run, so it will take longer. Whether walking or running is better for you depends on your health goals and your current level of activity or fitness. The best exercise choice for you is always the one that you enjoy, can maintain on a regular basis, and that fits into your lifestyle. To learn more information about the benefits of walking and running and which you should add to your daily routine, contact us. Patient Spotlight “I had been experiencing fairly severe lower back pain for weeks, which was starting to radiate around into my hip and leg. Martin met with me and determined exercises and a plan for me to follow. He had sleeping position recommendations, driving/car seat positions, and stretches for me to use at home. I started coming to physical therapy twice a week to strengthen my back muscles and Martin would use massage techniques to ease my pain. Within a very short time, I felt much better and was able to complete my normal daily activities again. My son has also had two very successful experiences with VCSST for a fractured growth plate (arm) and a back injury, both from baseball. I could not say enough wonderful things about this place. The front desk employees make you feel right at home. Cleanliness is very important and equipment is cleaned after each use. I would highly recommend VCCST to anyone. ” - S. F. 5 Star Review Pounding the Pavement or Strolling the Sidewalk Is Walking Just as Good as Running for Exercise?

In our ongoing monthly campaign to enhance your well-being by adding one thing to your life, we invite you to send your brain on a mini vacation! We propose that in the month of June you read for pleasure! This does not mean something for work or school, but purely for interest or exploration. Find something that really captures your interest and let it overtake you, even if only briefly – a few pages at lunch or before bed. Reading, unlike watching a movie or listening to music, forces your imagination to create a plausible scene. Whether it be pages of an actual book or on those viewed on an e-book device, recent studies have verified a relationship between reading for pleasure and well- being. It has been found to increase empathy, enhance relationships, decreasedementiaand reducedepression. Itallowsa readeraglimpse from the mind of a character, to pretend to be someone else, and thereby provides insight into other perspectives. If the written word hinders your efforts, download an audiobook and listen whenever you are in your car or exercising. Whatever way you choose to celebrate the joy of reading, you will enjoy the temporary escape!

Try this stretch if you are experiencing back pain. Relieve Pain In Minutes:

Loosens Lower Back

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PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, and then repeat 3 times.