Celebrate Heart Month with these 4 Exercises

According to the American College of Sports Medicine (ACSM) guidelines, exercise should consist of four parts; cardiovascular exercise, resistance exercise, flexibility exercise, and neuromuscular exercise. Here are some ways to work in each:

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You're as Flexible as a Tree (POM 6/13)

Patient of the Month: June 2013

Meet Steve....

Not only is Steve our Patient of the Month, but he is also the person we've seen make the most changes toward better health and wellness. Since starting therapy he has purchased a bike (and more importantly a helmet), participated in his first road race, started eating breakfast, and focused on better nutrition.

We are still working on better sleeping habits, but how can Steve rest when he is busy changing the world. He has committed his life to enriching the lives of students and inner city youth, and want to take a minute to honor that amazing work as well.

At this rate, we can hardly wait to see what happens next. Steve, we know your future is bright!!

In his own words....

Occupation: Education Injury: Hamstrings Three words to describe me: Ambitious, Gregarious, Dedicated

What brought you to PT? I started going to PT as a preventative measure due to tightness in my hamstrings.

How have you benefitted from your PT experience (physically or mentally)? I have benefited from my PT sessions in different aspects: my hamstrings are stronger and have more range of motion. Also, I have a more confident attitude towards my workouts.

What would you recommend to someone who has the same injury as you? Strongly advise them to reach out to Iron PT and follow the doctor’s orders. You will see immediate improvement and restoration of physical function and fitness level.

Any new goals now that you are feeling better? I look forward to playing soccer on a regular again. My new goal is to sign up for a mud run later this year.

 

Does Physical Therapy Work?

If your problem is pain, then yes, physical therapy works.

Benefits of PHYSICAL THERAPY

  1. Relieves pain with NO Drugs, NO surgery, NO needles

  2. Provides immediate and long term results

  3. Lowers possibility of surgery

  4. Leads to better sleep

  5. Improves flexibility, mobility, and stability

  6. Keeps you active and maximizes injury prevention

When physical therapy "doesn't work":

1. Failing to do your homework

Often a big part of recovery is a following a home exercise program. If you fail to  complete the assigned exercises in between sessions, it will be a set back. Your homework is a physical therapist's "medicine", and your compliance is crucial to your overall progress.

2. Doing things on the "no-no" list

Your therapist will give you a list of things you should not be doing during your recovery. We know it is hard to rest (especially for athletes), but continuing to push your body can re-injure the area and may require more therapy.

3. Skipping Appointments

During your initial evaluation, the PT will tell you how many visits you need to complete each week. The frequency of treatment can be the difference between being in therapy for 3 weeks versus 6 weeks. A patient that comes once a week but was instructed to come 3 x/wk, will not recover as quickly.

4. Quitting Early

Life is busy, but you will only recover if you make yourself a priority. Often healing builds on itself, so you may not get the results you hope for if you terminate treatment prematurely.

ImproveMobilityRunner

ImproveMobilityRunner

AvoidSurgery

AvoidSurgery

5 Things to Improve Marathon Training (5 weeks left)

The NYC marathon is only 5 weeks away, but that's still enough time to make some adjustments to our training. Here are 5 tips to help you stay on the right track: 1. Increase flexibility.

Being a physical therapist, I probably stretch more than most. However, listening to my body in recent days, it's telling me I need to do more to improve my flexibility. So, now I have regular "dates" with the foam roller and stretch out strap while enjoying a little mindless TV.

2. Be more consistent with fuel intake and sleep prior to long runs.

I feel a noticeable difference when I consume appropriate carbs 24-48 hours prior to the dreaded long run. And do I really need to say anything about the importance of getting enough sleep?

3. Increase core and hip strengthening.

I've recently starting participating in the plank-a-day challenge on twitter.  It's a fun way to hold yourself accountable to ongoing core strengthening. In addition, hip strengthening is crucial for maintaining proper running form as we enter double digit mileage. It can also go a long way in preventing common knee injuries.

4. Improve post-run recovery.

I've recently begun using compression socks after my long runs and I love 'em! Electrolytes + protein shake + compression socks have worked well for me thus far.

5. Better time management.

I  will continue striving for better planning of my run schedule, snacking, hydration, strengthening, etc. The first time I ran a marathon, I was in grad school, and it was just me and my wife. Now, I'm a busy business owner and dad to two beautiful girls, so time management is crucial...and difficult. It hasn't been easy, but I have an amazing wife who helps me tremendously!

IRON PT WOD: 9/29

  • 12 mi; 1 hr 41mins; avg pace 8'34"; 1432

  • Minutes/miles: 8'50", 8'22", 7'56", 8'06", 8'07", 8'02", 8'15", 8'41", 8'23", 9'01", 9'11", 8'43"

IRON PT WOD: 9/28 - Date night with my wife for her birthday!

IRON PT WOD: 9/27

  • 9.24 mi; 1hr 15min; avg pace - 8'13"; 1,125 calories

  • Min/Mile: 8'25", 7'57", 7'35", 7'50", 7'56", 7'45", 8'13", 8'38", 8'39", 2'05"

  • Upper body strengthening: Bench press, bicep curls, triceps extensions

IRON PT WOD: 9/26

  • 5.11mi; 44min 23sec; avg pace - 8'49"; 584 calories

  • Min/Mile: 9'29", 8'39", 8'30", 6'08", 8'45", 2'50"

IRON PT WOD: 9/25

  • 9.29 mi; 1hour 22min; avg pace - 8'57"; 1,061 calories

  • Min/Mile: 9'09", 8'26", 8'21", 8'46", 9'03", 8'20", 9'02", 9'12", 9'19", 2'45"