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Active and Mobile

Five Easy Ways to Stay Active and Mobile this Thanksgiving

Thanksgiving is one of my favorite Holidays and it’s right around the corner. Rest and relaxation might be top of mind for you. But, it’s still important to stay active and mobile throughout the day. 

Our spine and joints don’t like to be sedentary for prolonged periods. And that’s especially true if you’ve got arthritis, back or knee pain.

You may not notice any pain while you’re sitting or relaxing, but you will pay for it the next day if you don’t find ways to keep moving.

So here are five very easy ways to help you stay active and mobile this Thanksgiving:

  1. Interrupt Your Sitting.

Our bodies were not designed to sit for prolonged periods, so getting up frequently is an easy way to not only incorporate movement throughout your day, but to help keep away back and knee stiffness. I recommend standing up at least once every 30 min.

This could be a fun assignment to give a young child. Make them accountable for watching the clock and remind you to stand up. This is quite possibly the easiest and most effective strategy to keep your knees, hips, and spine from getting painful and stiff throughout Turkey Day.

  1. Do a Turkey Trot.

Thanksgiving Turkey Trots are a popular event in most towns and it can be a really fun event for the whole family. Turkey Trots are typically 5K’s – or 3.2 miles. If you’re not able to sign up for an actual race, grab your friends and family and create your own Turkey Trot within your neighborhood.

If you can’t coordinate a time to do this in a group, take a virtual trot together and stay connected via your smartphone. Either way, whether you walk or jog, it will feel great to get your Thanksgiving Day started with lubricated joints and blood flowing. 

  1. Stretch During Commercials.

Whether it’s the Macy’s Day parade, football, or both – it’s easy to find yourself sitting for hours on a soft sofa or recliner. A very easy way to keep yourself from sitting or slouching too much and to incorporate some healthy movement into your day is to get up during commercials.

It’s the perfect opportunity to do a quick 2 min exercise or stretch.  It doesn’t have to be complicated. Choose from a quick set of squats, heel raises, planks, or back stretches. You can alternate through these during each commercial break and your body will thank you for it.

  1. Walk Your Dessert Off.

Just because you did that Turkey Trot in the morning doesn’t mean you have to be done for the day. Rather than feeling like you need to skip dessert – just plan to walk it off afterwards.

Walking is one of the best and most natural exercises you can do. And it gives you many of the same benefits of running (only slower).

Walking is very functional, and it’s good for your hips, back and knees. Since we tend to sit and bend so much during the day, walking is a very natural and active way to get some much needed lengthening and stretching into our bodies before we settle in for the evening. 

  1. Help With Cleaning Up.

Don’t be shamed into “just sit down and relax” because you’re a guest. Helping with clean-up (or set-up) is an easy and effective way to keep moving during your Thanksgiving Holiday.

Not only will your Thanksgiving host love you – but your body will too.

If you’re suffering from back problems, be careful bending and leaning over – especially if it’s repetitive – when you’re collecting or washing dishes. But otherwise, carrying heavy plates, moving chairs, and wiping down tables can burn quite a few calories and it’s good for your body.

There you have it – if you don’t want your Thanksgiving Day to be sedentary – you now have five easy ways to stay active and mobile.

I hope you have a wonderful Holiday and get to spend it with those you love most.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, or request a free copy of one of her guides to back, neck, knee, or shoulder pain, email her at [email protected].

Active and Mobile

Five Easy Ways to Keep Active and Moving this Thanksgiving

Thanksgiving might look a lot different this year, but that doesn’t mean you can’t find ways to stay active during the holiday. And if you suffer from back or knee pain, it’s especially important to find ways to keep active and moving. Our spine and joints don’t like to be sedentary for prolonged periods. That’s especially true if you have arthritis. You may not notice any pain while you’re sitting or relaxing, but you WILL pay for it the next day. 

Here are five very easy ways to keep active and moving this Thanksgiving:

1. Interrupt your sitting.

This is quite possibly the easiest and most effective strategy to minimize pain and stiffness in your back and knees. I give this tip out all the time, not just for Thanksgiving. Our bodies were not designed to sit for prolonged periods, so getting up frequently (I recommend once every 30 min) keeps your knees, hips, and spine from getting painful and stiff. 

2. Do a Turkey Trot!

Thanksgiving Turkey Trots are a tradition for many. But just because races aren’t happening live and in person this year, doesn’t mean you still can’t get out there! Plus, many of these popular events have switched to virtual and have arranged ways for people to still participate but on their own time, and socially distanced. Turkey Trots are typically 5K’s – or 3.2 miles – so grab your dog, headphones, or favorite podcast or audiobook and start your morning off right. Whether you walk or jog, it will feel great to get your Thanksgiving Day started with lubricated joints and blood flowing. 

3. Stretch during Commercials.

Yes – the Macy’s Day parade is still happening (on TV only) and there will of course be football. A very easy way to keep yourself from sitting or slouching too much because you’re watching TV is to get up during commercials! I literally teach my clients to do “TV exercises”. Choose some very easy stretches or mobility exercises to do during the commercial breaks. It’s the perfect opportunity to do a quick 2 min exercise or stretch.  It doesn’t have to be complicated. Choose from a quick set of squats, some heel raises, a set of planks, or back stretches on the floor or in standing. You can alternate through these during each commercial break.

4. Walk for Dessert.

Just because you did that Turkey Trot in the morning doesn’t mean you have to be done for the day! Skip the dessert (maybe) and go for a nice easy walking stroll after dinner. Walking is one of the best exercises you can do. And it gives you many of the same benefits of running (only slower). Walking is very functional, and it’s good for your hips, back and knees. Since we tend to sit and bend so much during the day, walking is a very natural and active way to get some much needed lengthening and stretching into our bodies. Plus, it can’t hurt to work off some of those Thanksgiving calories!

5. Help with set up and clean up.

You may not like this tip, and your kids and grandkids might fight you on it, but it’s another easy way to keep moving on Thanksgiving Day. If you’re suffering from back problems, be careful bending and repetitively leaning over when you’re collecting or setting dishes down. And watch your posture when you’re cleaning dishes or loading the dishwasher. An easy fix for this, and a great way to protect your spine from the harmful effects of too much bending, is to remember to stand up straight and stretch backwards often and frequently whenever you’re doing an activity that requires a lot of bending forward. And remember to bend from your hips and knees instead of curving over from your spine.  And of course, if your back is so bad that it prevents you from being able to help clean up, or do any of the other activities I mentioned in this article, please reach out! 

I hope you enjoy your Thanksgiving, and that these tips help to give you some easy, practical ideas to stay active and moving!

work from home, coronavirus, back pain, quarantine

Back Pain Doesn’t Go Away for the Coronavirus!

The coronavirus (COVID-19) is forcing everyone to adapt to new routines — but many of us are still experiencing the same old chronic pain. In fact, your back pain may start acting up again now due to stress, decreased exercise, and more time spent at home on your computer. The important thing is that you don’t ignore it! Listen to your body and KEEP MOVING!  

Prior to seeing us, many of our clients who suffer from back pain were told that the best way to recover was to ice and lie down. They were advised to rest, relax, and limit their movement until the pain goes away. The problem with this model for treatment is that it goes against everything we know about the basic principles of joint and tissue healing.

Our modern health research suggests that early movement is actually the BEST way to head off chronic back pain!

Of course, if you’ve suffered a trauma like a car accident or a major fall, you should absolutely go get checked out by a medical professional and follow their advice based on your injuries. But if you are dealing with a chronically aching back or general soreness, stiffness, and pain, it turns out that movement is actually the best course of action!

But not ALL types of movement and exercise are safe or beneficial when you’ve hurt your back…

That’s where physical therapy comes in! A physical therapist is able to identify specific movements that actually work through and relieve that pain, based on your individual condition. We call these initial exercises “first aid movements” – and they are especially helpful because you can use them any time you might tweak your back in the future! If you’re experiencing acute back pain, of course it doesn’t make sense to continue with all of your activities as usual if they are just exacerbating your symptoms. But there is a middle ground between overdoing it and completely stopping the movement that your body craves. 

But how are we supposed to see a physical therapist, you ask, when everything is shutting down to contain this coronavirus? 

Knee pain? Top three causes and what to do about it.

Knee pain is one of the most common complaints that brings people into our office.

Since most of our clients are in their 40’s, 50’s and 60’s, they start to really worry that knee pain could bring an end to their active lifestyle. But that doesn’t have to be the case! The good news is that unless you’ve had some serious trauma (like a major accident or fall), 80% of all knee problems can be resolved without any kind of procedure or surgery – and most importantly – you can learn how to continue managing them on your own so that they never get in the way of your favorite activities again.

Sound too good to be true?

It’s not – I promise – but the first step is figuring out where your knee pain is coming from. Once you know that, you can get on the right path to resolve it.

Here are three of the most common causes I see that make people suffer from knee pain and what you can do about them:

1. Iliotibial band syndrome

This is a very common problem that typically affects runners, avid walkers, and hikers. It is often misdiagnosed and confused with patellofemoral syndrome (see below). Your iliotibial band (IT band) is a very large thick band on the side of your knee that will often get overworked due to a muscular imbalance elsewhere in your body (usually your hips and core). When this happens, you’ll feel pain that is on the side of your knee that is usually very sore and tender to touch, and typically sharp and stabbing versus achy. It will impact you most when you’re going downhill or down the stairs.

It’s important to note that even though a tight, and painful IT band is the structure causing you to have pain – it is typically a symptom of an underlying problem. Like I said before, IT band problems are usually the result of your core and hips not stabilizing your pelvis properly – which ultimately results in your knee not receiving the support it needs when you’re running, walking, or hiking.

Getting rid of the actual pain is the easy part… in our office we use things like dry needling, soft tissue work, and sometimes even some taping. But if you want to keep the pain gone – you MUST address the underlying causes as well. This is what a lot of people miss. We love using Pilates-based exercises in our office because they not only target your core, but also get your muscles working in a coordinated, symmetrical fashion, helping to keep things balanced as you get back to your favorite activities.

2. Patellofemoral Knee syndrome

This problem is very similar to IT band syndrome, with just a few key differences. This first is that it can impact almost anyone – not just runners, hikers, and walkers. You’ll also experience the pain in the front of your knee – typically under your kneecap – and it will tend to be more achy than sharp. This problem will often come on very slowly and can be more chronic than its IT band cousin. You’ll feel this more when you’re going up stairs, up hills, and with squatting. You’ll also notice stiffness and pain in the front of your knee after sitting awhile – that usually will go away once you start moving.

Much like IT band syndrome – these are all symptoms of an underlying cause. A weak core and hips can cause this problem too, but I usually see more weaknesses in glutes and hamstrings with this one. When the backs of your hips and legs aren’t kicking in like they should, it can result in tight hip flexors or quads. This is a super common culprit for patellofemoral syndrome. So once again, you can get rid of the pain quite easily in most cases, but you must make sure to determine – and address – the root cause so that you can keep this pain gone for good.

3. Osteoarthritis

Many people hear that they have osteoarthritis in their knee and think there isn’t anything they can do about it. Not true!! Arthritis is often blamed for knee problems but it isn’t always the cause of what you’re feeling… Let me explain….

When arthritis is the true cause and culprit for your knee problem, it will be painful and stiff all the time. You’ll lack significant mobility and it will be almost impossible to walk and bear weight without support or a cane. When this is truly your problem – you are a great candidate for total knee replacement surgery. Now here’s the catch… sometimes your X-ray or MRI will show that you have terrible arthritis or that you have “bone-on-bone”… but that doesn’t mean you need to rush to surgery! Your symptoms should really decide that.

If your pain comes and goes (meaning you have good days and bad days), if you can walk around most days and go up and down the stairs and your knee just “catches”, or maybe you feel stiff a lot but this eases up with movement – you might have arthritis in your knee but it is not the root cause of your knee problem. Because here’s a hint – arthritis does NOT come and go – but other common musculoskeletal problems can. When your pain comes and goes, you know it can’t be entirely from arthritis.

So what should you do?

With arthritis, whether it’s partially to blame, or whether it’s just something that shows up on the X-ray and gets blamed… we still need to look at the surrounding structures and root cause of the problem.

If your quads are really tight, and the muscles around your knee are imbalanced, this can create compressive forces in your knee joint which will exacerbate what might normally just be “mild” arthritis (compression will aggravate arthritis). You could also have weakness or problems in your ankles, feet, or core that are causing your knee to work harder than it needs to. This can cause pain all on its own, OR aggravate your arthritis. The point is, get checked by a musculoskeletal expert – people trained like us – so that instead of just fishing for the problem or only treating symptoms, you are getting to the root cause of your problem and setting yourself up for success!

If any of this sounds familiar to you, you may benefit from working with a specialist physical therapist who can help you get back to the activities you love – without pain pills or unnecessary procedures. You can click right here to request a FREE Discovery session with one of our specialists. We’d love to help you figure out the root cause of your knee problem so that you can get back to doing everything you love – instead of spending time in the doctor’s office 🙂