by Lovena Suson | May 7, 2021 | Women's Health
Do You Recognize the 3 Main Trouble Spots for Osteoporosis?
Osteoporosis can affect any bone in your body. It is a condition where bone becomes less dense and porous, making it brittle. This is why fractures can happen even with the slightest pressure or load. I have patients who broke a hip just by standing up from a seated position.
The most common trouble is the wrist, spine, and hips. As the population grows older, the condition is becoming more widespread. According to the National Osteoporosis Foundation, about 10 million Americans have osteoporosis and another 44 million have low bone density.
Osteoporosis is the thins the bone as we age. This is because there is not much impact and loading on bones as people become more sedentary. The bones become thinner and more brittle. It develops over time. The symptoms may be unnoticed until a bone fracture happens.
Use this quick guide to strengthen your bones and lower your risks for osteoporosis.
Caring for Your Wrists
A broken wrist is often an early sign of osteoporosis. That is especially true if the injury was caused by only minor force. For women, a Colle’s fracture is very common.
Be mindful of your wrist position. Practice holding your wrists flat rather than letting them bend backward while typing or lifting objects. This will guard against carpal tunnel syndrome and related injuries.
Towel wringing. There are many exercises that can strengthen your wrist. In addition to dumbbell exercises, there are some moves you can do anywhere to condition your wrists. Grab a towel by each end and twist it tightly. Hold for 5 seconds. Do this in both directions.
Squeeze a ball. Another option is holding a ball in your palm and squeezing it with your fingers. Point your middle finger towards the center of your wrist to minimize joint stress.
(Hold and squeeze the ball, hold for 5 – 10 seconds each time, then relax. Repeat for as many as you are able to tolerate. While watching TV, waiting in line, etc.
Caring for Your Spine
***Almost 700,000 people a year experience vertebral compression fractures, and there may be no noticeable discomfort. These injuries are almost twice as common as broken hips or wrists.***
Warning signs. You can spot compression fractures if you know what to look for. Symptoms include sudden loss of height, difficulty breathing, a protruding stomach, and soreness in your lower back.
Strengthen your core. Strengthening and firming up your abdominal muscles can take a load off your back. Engage your abs during workouts and daily tasks like carrying groceries.
Be careful when bending forward. If you already have osteoporosis, bending forward can contribute to spine and hip fractures. Your doctor may recommend you use a pick-up cane so you can clean the house and pick up your keys while standing up.
Caring for Your Hips
Broken hips can trigger long-term health issues and interfere with independent living. More than 95% of hip fractures are caused by falling, according to the CDC.
Work on improving your balance. There are many ways to increase your balance and coordination. Sign up for Tai Chi or yoga classes. Take turns standing on one leg at a time. Keep your eyeglass prescription updated and play it safe with medications that make you drowsy.
Strengthen your legs. Powerful legs can help you stay on your feet. Train them with squats, lunges, and calf raises.
Make home adaptations. Modify your home with safety in mind. Install grab bars in the bathroom and extra lights in the backyard. Ensure that each stairway has secure rails on both sides.
⇒ MORE IMPORTANT TIPS:
Prompt medical treatment and lifestyle changes can make a big difference in keeping your bones healthy. Genetics alone is not enough to rely on to determine your risk factors for osteoporosis.
Consult with your doctor. Your doctor can prescribe bone and health screenings & diagnostics to evaluate your individual situation. Your health team then will be able to help you manage your risk factors and design a safe exercise program.
Eat calcium-rich foods. Calcium and Vitamin D are two important nutrients for your bones. Consider including dairy products and fortified breakfast cereal in your diet.
Add intensity to your workouts. Make sure it is the right type of exercise for your fitness level, however. Walking is good for your posture and your heart. More challenging activities are required to make an impact on your bone mass. Bone responds accordingly to the loads placed on it. Do strength training gradually and safely, increasing the amount of weight you use. Consult with a physical therapist. Physical Therapists are skilled at evaluating your fitness level and the type of therapeutic exercises appropriate for you. It is necessary to take any comorbidities into consideration.
Get on the ball with osteoporosis prevention. Fighting osteoporosis can help you to live longer and more independently in your golden years. Work with your doctor to take care of your bones by building up their strength and density with targeted exercises and healthy lifestyle choices.
by Lovena Suson | Apr 11, 2021 | Exercise Tips
Top 7 Tactics to Avoid Overuse Exercise Injuries
If you’ve hurt yourself while exercising, then you know that overuse injuries are a serious issue. However, using these techniques will help you avoid them, so you can exercise without worrying about getting hurt.
👉👉👉SAUNA or ICE BATH? Which One is Better
YOU DON’T HAVE TO END UP IN PAIN
1. Stretch first. Do a series of simple and effective stretches before you exercise. This will warm up your muscles and get them ready for a more intense workout.
2. Pay attention to your body. One of the biggest reasons why overuse injuries occur is because you don’t listen to your body and push yourself too far.
· Pay attention to both your body and mind as you exercise.
· Notice the initial signs of pain, soreness, and fatigue. Avoid pushing yourself to the point of injury.
· A small strain or sprain can quickly become a bigger issue if you continue to exercise. It’s important to relax and give your body the chance to recover.
3. Do strengthening exercises. Strengthening exercises such as lifting weights can do more than give you bigger muscles.
· Strengthening exercises can help you prevent overuse injuries by giving you stronger muscles and joints that don’t injure as easily. Include them in your regular routines.
4. Do cross-train. It’s dangerous to only do one type of exercise. Cross-training allows you to do several different types of exercises on the same day, so your body gets a more effective workout.
· Cross-training also helps you avoid overuse injuries because you’re putting less stress on one part of your body. For example, you can spend time running on the treadmill to g
et a good leg workout and later lift weights for your arms. This will help you prevent injuries.
5. Be careful with pain medications. Pain medications can help you relieve the symptoms after you get an overuse injury. However, they’re also dangerous if used too often.
· Pain medications can mask the severity of your injuries and put you at risk of getting even more injured. They can encourage you to keep exercising because you’ve lessened the pain and feel like you can continue.
· It’s important to discuss your pain medication use with your doctor and trainer.
· Avoid using the medication as an excuse to keep exercising and hurting yourself.
6. Be mindful of a healthy diet. Your injuries need the right nutrition to heal. Your body supplies the nutrients to your cells, so they can recover.
· Ensure your diet includes the vitamins, minerals, and other components necessary to heal. Avoid junk food such as sugary or salty snacks and focus on vegetables, fruits, grains, and nuts.
7. Seek help from professionals. If you notice a minor strain or sprain that won’t go away, it may be time to get help. Speak to your trainer, doctor, or physical therapist about the pain you feel.
· You don’t want to hide the pain and pretend you’re fine because this can lead to more injuries.
Exercise shouldn’t leave you in pain and unable to walk for weeks. You can avoid overuse injuries by following these tips.
👉👉👉Do This to Relieve Joint Stiffness
by Lovena Suson | Dec 18, 2019 | Uncategorized
Say Goodbye to Overuse Injuries
Overuse injuries from exercise, running or intense physical activity can cause overuse injuries.
Exercise is one of the best things you can do for your body and mind, but it can cause two kinds of injuries. You’ll notice major trauma like a sprained ankle or dislocated shoulder immediately, but other damage builds up over time.
Stiff legs or sore elbows could be overuse injuries that usually come from working out too often or too intensely. You may not see any visible signs, but your muscles and skeleton still need healing.
Try these tips that will help you stay active and speed up your recovery when you do suffer an injury.
Preventing Overuse Injuries:
- Schedule rest time. Your body grows stronger when you give it adequate time to heal in between workouts. Overuse injuries are a strong message that you need to take a break.
- Vary your workouts. Repetitive movements put more stress on your body because you keep using the same parts in the same ways. Try alternating exercises. If you’re a parent, keep in mind that children can be especially high risk if they over-specialize in one sport while their bodies are still developing.
- Change your equipment. Do your running shoes fit? Properly sized gear appropriate for your sport can help keep you safe.
- Consult a trainer. Precise alignment is another consideration. Study videos or work with a specialist who can teach you how to squat or pitch a softball correctly.
- Build up gradually. Avoid trying to do too much too soon. Adding 10% a week to your strength exercises, distance, or speed works for most adults.
- Warm up. Gentle movements prepare your body and mind for what’s ahead. Roll your shoulders and walk around for a few minutes before doing more challenging activities.
- Stretch your muscles. Complete your workouts by training for flexibility. Target your stiff spots and hold each stretch for a few minutes.
- Listen to your body. Structural issues or medical conditions can make overuse injuries more likely. Take extra care if you have flat feet or you tore your rotator cuff last winter when you were shoveling snow. Stop doing any activity that causes pain.
Treating Overuse Injuries:
- Take a break. Proper rest is essential for both prevention and treatment of injuries. It’s the first step in the standard RICE formula that you may have heard of. RICE stands for rest, ice, compression, and elevation.
- Apply ice. Ice packs are most helpful when used early and often. During the first couple of days after an injury, they can dramatically reduce swelling and discomfort. To protect your skin, use a covered ice pack or wrap a bag of frozen peas in a towel.
- Wrap it up. Elastic bandages also cut down on swelling. Limit their use to no more than 2 days in order to restore the normal blood flow necessary for healing.
- Elevate the area. Try to keep your hurt arm or leg at or above the level of your heart. Prop them up on a pillow while you’re watching TV or working.
- Relieve pain. Anti-inflammatory medications like aspirin, ibuprofen, and naproxen may help. They’re available over-the-counter or in stronger prescription form. Follow the directions on the label and talk with your doctor if your symptoms last for more than 10 days.
- See your physician. Your doctor can recommend prevention and treatment strategies appropriate for your individual body. Talk with your health care professionals if home remedies aren’t working or you have any concerns.
Most overuse injuries can be prevented if you know the signs and take action promptly. Stay fit and active by giving your body the rest it needs and using proper form when you work out.