Pain Free Fitness: How to Exercise Without Getting So Sore

woman foam rolling for muscle soreness

You walk out of the gym with pride after completing a new or challenging workout, but find yourself barely able to walk the next day.  It is not uncommon to feel strong today and then struggle with pain and stiffness a day or two later.  However, it is possible to experience pain free fitness and we are here to teach you how to exercise without getting so sore.

First, let’s define what you are experiencing. These symptoms are called delayed onset muscle soreness (DOMS). The cause if frequently debated but our best research shows the discomfort comes from microtears in the muscle resulting in inflammation.  This response by the body can cause decreased range of motion, muscle aches, joint stiffness, puffiness, and even pain (especially trying to go down stairs after leg day).

Knowing why this happens allows us to better prevent and treat the problem.  There are simple steps you can take before, during, and after your workout to achieve pain free fitness.

What to Do Before Your Workout
  • Drink Water. Staying hydrated before, during, and after your workout will decrease cramps and your risk for injury.
  • Eat Protein.  Amino acids from protein are the building blocks of muscle.  By consuming foods high in protein you are giving your body what it needs to rebuild.
  • Warm Up. Before your workout, perform some dynamic stretching to prevent those microtears from turning into greater damage.  Cold tissues are more vulnerable to injury.
What to Do During Your Workout
  • Correct Form. Consult with a personal trainer, work with a physical therapist, or watch trusted trainers online to be sure your form is accurate for each exercise.
  • Pace Yourself. Overexertion leads to the greatest discomfort.  The only way to improve your fitness is to challenge yourself, but be sure to add to your workout gradually.
  • Static Stretching. End your workout with slow static stretches that expand your range of motion while your muscles are warm. It’s ideal to add some deep breathing.
What to Do After Your Workout
  • Keep Moving. You might sit at a desk or be tempted to hit the couch the rest of the day, but this will just make DOMS symptoms worse.  Take short walk breaks and consider use of a Thera gun or foam roller to decrease muscle tension and improve circulation.
  • Replenish Electrolytes. Your body requires electrolytes, not just water, to keep tissues well hydrated and prevent cramping.  Be sure your formula doesn’t include artificial ingredients and sugar that will add to inflammation (here is our favorite Rehydrate).
  • Sleep Well.  Stick to a consistent bedtime routine and aim for 7-9 hours of sleep each night.  This is the time your body does it’s best repair work and sleep deprivation can actually make your muscles weaker.
What the Pros Do
  • Contrast Showers. The pros will alternate between an ice bath and sauna, but similarly you can do contract showers alternating between moderately hot and cold water.
  • Supplement Wisely.  There are resources your body needs to heal and recover optimally and with less discomfort. This may include antioxidant support, omega 3 fish oil to decrease inflammation, or my favorite creatine monohydrate for muscle rebuilding and resilience.
  • Increase Oxygen. Every cell of your body needs oxygen to heal.  By delivering more to the area you can speed up the healing process and decrease pain.  Professional athletes often utilize Hyperbaric Oxygen Therapy to reach peak performance (learn more about HBOT).
Try a few of these strategies and let us know how they work for you.

As always, it is important to distinguish between muscle soreness and injury that may require medical attention.  If pain is sudden or severe while exercising, or if your symptoms last more than 3 days give your Doctor of Physical Therapy a call to have the problem evaluated (it’s easy to request a phone consult).

We are here to help you build muscle and stay fit without experiencing muscle pain. Listen to your body, respect it’s limits when necessary, and never hesitate to ask for help in order to lead an long and active life.

If you need a more personalized approach to recovery, or don’t know where to start on your fitness journey, Fitness & Nutrition Genetic Testing with our Integrative Health Coach is the ideal roadmap.

8 Rules for Exercising with Back Pain

Woman getting help with back pain

There was a time – not so long ago – that doctors recommended bed rest for patients with low back pain. We now know that may be the worst thing you can do for your back in the long run. If you follow current research you know it’s important to continue exercising with back pain.

Numerous studies have found that activities such as yoga, walking, or strength training can reduce back pain and disability dramatically. On the other hand, if it hurts to move, you could be afraid to even bend over to lace up your gym shoes.

Clients often tell us they feel trapped. They know that becoming stronger and more flexible will eventually provide relief, but it’s difficult to begin the healing process. Additionally, there is fear that they will cause further injury or another flare up when exercising with back pain.

The good news – you can learn how to shape up without aggravating your aching back. Yes, this is even true if you an MRI has shown a “bulging disc” or a doctor has diagnosed you with “degenerative disc disease”. You may be surprised at all the safe activities you can choose from and the modifications you can make to achieve your goals without pain.

As experts on back mobility and injury recovery we have 8 rules you need to following when exercising with back pain.

  1. Strengthen Your Core

    When you’re ready to work out, it’s essential to firm up your abdominals and other muscles in your torso that support your low back and stabilize your entire body. You’ll enhance your posture and lessen the strain on your back muscles and spine.

  2. Target Your Back

    When you are at a point that your back is less severe, you can begin exercises that will strengthen your back. Training for flexibility and strength will speed up your recovery and prevent a back injury from reoccurring.

  3. Stretch Your Hips

    Tightness in your hips often contributes to low back pain and can be a sign of pinched nerves. To open up that area and relieve the pressure, try gentle low lunges or rock back and forth while sitting on a foam roller. You can do this as part of your warm up routine.

  4. Improve Circulation

    Blocked arteries or poor blood flow can cause discomfort in your lower back. To improve circulation to your healing back muscles, add cardiovascular training to your strengthening routine. A short brisk walk or 20 minutes on the elliptical machine will increase blood flow to prime your body for the strengthening exercises that will follow.

  5. Go Low Impact

    Perhaps your exercise routine has always been a high impact aerobics class or running on the treadmill. In this case, you may want to consider going low impact for awhile to allow your body to fully heal before returning to these activities. Low impact exercise includes walking, Pilates, strength training, and cycling. You don’t have to pound the pavement to see results from exercise.

  6. Stay Hydrated

    A dehydrated body is much more prone to injury. Fluids help cushion our joints and allow our muscles to move with ease. Stay hydrated, not only during a workout but through the day to prevent pain.

  7. Talk with Your Physical Therapist

    Back pain comes in many different forms, from a pulled muscle to a sprained ligament to sciatica. A physical therapist that specializes in low back pain can help you identify the root cause of your back pain and advise you on whether you on the right amount of rest and the appropriate exercise.

  8. Change Your Mindset

Changing your mindset makes any recovery process easier, especially if you’ve been sedentary up until now. We can’t think of exercise as an all or nothing thing. Distinguish between moderate exertion and overdoing it. It’s best to get moving (your body isn’t a fragile as it might feel) as long as you feel no acute strain.

If you feel stuck in the rut of back pain, please know that you can lead an active life without increasing your back pain. How can we be so sure exercising with back pain is a good idea? We see it EVERY SINGLE DAY in our clinic.

In fact, strong muscles and good posture will lessen your symptoms and reduce future flare-ups. With regular exercise, you’ll be able to manage your condition and resume doing the things you love.

The good news is that you don’t have to go it alone. A back pain specialist can help you naturally reduce your pain to allow you to move more. We then help you stretch and strengthen the right muscles to keep you going strong for years to come.

The first step to working out without back pain is reaching out to one of our back experts. We can help you decide if you are ready to jump in on your own or if you would benefit from some expert guidance to reach your goals without further injury. Click HERE to schedule a Free Call with a Doctor of Physical Therapy.

Expert Tips to Recover From Over Exercising

woman lifting weights

I know you may be zealous to start this year with a new or upgraded fitness routine.  First, let me give you a virtual high five. I’ll also share some expert tips to recover from over exercising, because it’s likely to happen if you continue toward your goals.

Over two decades ago when I started my career in health and fitness I would have told you exercise is always good for you. Then I saw the other side.  I saw the injury, the overuse, the burn out when clients took a good thing too far. Pushing yourself beyond your limits can cause fatigue and injuries and even suppress your immune system.

The good news is, you can continue to exercise, stay fit, and reach new goals for your body at any age or stage of life.  However, it requires being intentional about two things – techniques  to prevent overtraining and strategies to help you recover.  If you are feeling sore during or after your workouts, the steps I outline below are critical to staying in the fitness game long term and reaching goals you may have never thought possible.

First, we must prevent overtraining.
  1. Maintain Consistency. Gradual conditioning is the best way to prevent injury.  Consistency allows your body to be prepared for the activity you are performing and helps you avoid weekend warrior syndrome.  

  2. Vary Your Routine. Varying the activities you perform also allows your body to adapt to new stressors and let other parts of your body have a little rest. It’s the best way to maintain consistency with exercised while not over training. 

  3. Stretch Daily. Take time for dynamic stretches before a workout to warm up your body.  Static stretches are best at the end of a workout to regain muscle length, increase range of motion, and support recovery. 

  4. Clarify Your Priorities. Make exercise a priority in you agenda each week, but don’t let it take over.  Maintain balance with spiritual, relational, and mental health supporting activities for overall wellbeing.  Do not sacrifice health in any one area for another. 
Then we must optimize our bodies ability to recover.
  1. Allow your body to rest. There are lots of tricks that provide temporary relief for sore muscles, but rest is the best medicine of all. Your body uses the time in between workouts to heal and become stronger. Deep sleep is the time your body makes the most progress toward recovery.
  2. Learn about delayed onset muscle soreness. Feeling sore for a day or two is normal as your muscles adapt. Our genetics play a role in how long it takes for our body to make these adaptations. By knowing how much time and what resources your body needs to fight soreness, you can make the most of your exercise efforts. Learn more about Fitness DNA testing HERE.

  3. Stay hydrated. Water and electrolytes speed up the recovery process. The fluids flush waste products out of your muscles and make it easier for your blood to circulate. Sodium, potassium, and magnesium supply your body with the resources it needs make repairs.

  4. Get a massage. Massaging sore muscles provides quick relief and may even make them stronger. Some studies show that massage reduces inflammation and helps cells take up more oxygen. This may be in the form of massage therapy, foam rolling, or use of a Thera gun device.

An active lifestyle keeps you looking and feeling better. Most experts agree that just 30 minutes of moderate exercise at least 3 days a week is the best place to start. If you have any questions about how much exercise is safe for you, request a call from a Doctor of Physical Therapy to discuss developing a safe regimen that will keep you fit and free from injury.

REQUEST A CALL

5 Easy Ways to Have a Healthier Fall

Family having fall picnic

Despite what these sunny Mid South afternoons may tell you, it won’t be long before the temperatures become a lot cooler and the days even shorter.  We may want to stay in bed when it’s still dark, move less when the evenings are chilly, or just curl up with comfort food. That won’t make for a healthier fall season.  But, I’m here to give you 5 ways to feel fabulous through fall and into the winter months – even if you usually feel like hibernating.

It feels like it was just summer with it’s bright mornings, active afternoons, and plentiful veggies – which is why the sudden transition into fall and the cooler months can be a challenge. With the winter coats comes the onslaught of stuffy noses, achy joints, and humidifiers.  Our bodies often feel less than their best as they adapt to a winter routine.

It doesn’t have to be that way. While we can’t completely avoid catching a cold or fighting fall allergies, we can give our body, mood, energy, and immune system a helping hand.  There is so much to do and see in our Collierville and greater Memphis community this time of year, let’s make sure we feel our healthiest to enjoy it.

So here are 5 tips to keep your body moving and feeling your best this fall:

1. Boost Your Immune System

You need to boost your immune system to help prevent those colds and sniffles that come home when the weather changes.  Healthy habits such as frequent hand washing, staying hydrated, and getting extra fruits and vegetables in your diet will keep your family free from germs.  Green tea and prebiotics (together in my favorite drinks HERE) are both great immune boosters if you need some extra help.

2. Get Ready for the Time Change

The switch from waking naturally with the sun, to darker mornings that feel like night, can be a struggle. By going to bed earlier the week before the clocks change, we can make the transition smoother. Put the phone away an hour before bedtime and relax with some warm decaf tea. Natural supplements like the Sleep Strips I use can also support deeper sleep to make throwing the covers off easier in the morning.

3. Buy In-Season Produce

An abundance of tasty fall vegetables makes it easy to reap the benefits of a high fiber diet.  Cabbage, carrots, brussel sprouts, cauliflower, pumpkin, kale, and squash are some of my favorites. With fiber and antioxidants, they support digestion, mood, detoxification and fat loss goals. Add them to the crockpot with broth for an easy stew, or roast then in the oven with your choice of protein for a quick dinner.

4. Walk Outside

The moderate temperatures of autumn are welcome after a sweltering summer.  Let’s enjoy them before we need a hat and gloves.  Who doesn’t love the crisp air and crunchy leaves under their feet in fall?  Get out during lunchtime for sunshine and Vitamin D to boost your mood (we often need this as the days grow shorter) and your concentration will be improved for the rest of your day.

5. Find Ways to be Active Indoors

A lot of us will ‘hibernate’ as it starts to get colder. Especially for those who enjoy trail running or outdoor boot camp classes, indoor  exercise can seem boring. But, no matter the season it’s important to get in some daily movement to lower your stress, tone your muscles, keep your bones strong, and burn some calories. The best way to do this is to prioritize it on your schedule each day. 

AND a Bonus # 6 . . .

Try a 30 day Functional Nutrition Liver Detox.  What does that mean? Follow a systematic program that allows your body to push out stored toxins and clean up from the instead out.  The results is more energy, balanced hormones, better sleep, fat loss, decreased inflammation, and you set the stage to end the year in your healthiest body ever.

Reach out to learn more about this 30 day program or more personalized health coaching on our Peak Wellness ‘Amanda Inspires’ website (and yes you can navigate a detox through the holiday and still enjoy your favorite foods).

We all know it will be even harder to eat well, sleep well, and exercise as we approach the holiday season.  So plan now to keep all those good habits you created during the warmer months to follow you into fall and winter.

You may be thinking . . .” easy for you to say go for a walk and keep active”.

I know that if you have knee, hip, or back pain it may feel even worse as it gets colder making staying active more of a challenge. Are you worried to walk and keep active afraid your pain will get worse?

Our Doctors of Physical Therapy are experts and getting people moving pain free – no matter your age, stage of life, or what an MRI told you.  Request a call from a pain & movement specialist HERE.

10 Strategies for Increased Energy this Summer

revitalize your summer energy

Did you start the summer excited about all the things you would do in the warm, sunny weather? Or perhaps you have travel planned or are busy with a house full of kids out of school. The problem I am hearing now that we are about half way through the season, is that summer things take so much energy and many of us have run out.  So, let me give you some strategies to revitalize your summer with increased energy.

Is it even possible? Absolutely. We just need to regroup and refocus on our needs so we have the ability to do all the other things.  Consider these 10 strategies to attain and maintain increased energy so you can make the most of your summer with family and friends.

1. Take Care of Your Emotional Needs

Physical Energy will flow when you satisfy your emotional needs. You are the only person who knows exactly what you require for this, so plan time to do what is necessary to ensure you are feeling contentment. It’s easy to let these things slide when making summer fun for everyone else.

2. Up Your Antioxidant Intake

Antioxidants help the body create energy at the cellular level. Including antioxidant rich foods like berries, cherries, artichoke, asparagus, and dark leafy greens can give you increased energy, allow your muscles to perform better, and may even improve your mood.

3. Get More B Vitamins

Like antioxidants, B vitamins (primarily found in meat, fish, poultry, and dairy) are necessary for the body to produce energy. You may need a B vitamin supplement if you eat a vegan diet, are depleted due to certain medications (like hormonal birth control), or have an increased genetic requirement.

4. Avoid Heavy Foods

Eating especially rich foods prepares you well for a Netflix marathon, but not for hiking with friends or running through the sprinkler with your kids. Fill most of your plate this season with lean meats and fiber rich vegetables. You will be fueled and ready with increased energy when adventure calls.

5. Use Caffeine to Your Advantage

Caffeine increases alertness, so having a coffee can sharpen your mind. However, to get the energizing effects, you have to get just enough but not too much. It can cause insomnia, when consumed in excess or too late in the day. Knowing your genetic response to caffeine can be a game changer.

6. Sleep Well

Getting restful, deep sleep is necessary for your physical and mental health. In order to have plenty of energy during these active summer days, you’ll need plenty of deep sleep to give your body time to rejuvenate. Aim for 7-8 hours and work on improving the quality, not just quantity.

7. Plan Ahead

To keep yourself from feeling stressed out, have an idea of what you want to do over the next 3 or 4 days. Making a note of what you both have to do and hope to do means you can also plan to achieve balance regarding your activity, rest, and rejuvenation.

8. Be Active

Sit less and move more. Whether you’re at the park with kids, working from home, or on vacation, get up and move.  Take a walk, jump on your bike, push kids on the swing, toss around the football – the active doesn’t matter, but the movement does.

9. Vary Your Activities

Even if you love playing golf, a change of pace can revitalize you. Try something new like pickleball, join the kids in their backyard soccer game, swim laps, or take advantage of a guest pass at a local gym.  Challenging your body and mind can bring about a renewed spirit.

10. Pace Yourself

Allow blocks of time to rest, read, stretch, or listen to your favorite music.  Recovering sufficiently from summer activities will give you more energy to keep up with the activities you love most.

There’s no big secret to revitalization. Try the tips above to stay engaged both physically and mentally and energy will be more available to you.

If you need help identifying if you have nutrient deficiencies leaving you sluggish or need strategies to get more sleep or destress from work so you can enjoy your family time more, I would love to help you strategize a plan for more energy.

As a Functional Nutrition Specialist and Integrative Health Coach, I help those at midlife feeling fatigued and frustrated with their health discover vibrant energy and confidence in their body again.  Schedule a Free Discovery Call to Discover your next best step toward optimal health.

Get started today and pump up your vitality this summer!

Natural Relief for Arthritis Pain

Natural Relief for Arthritis Pain

For the millions of adults who struggle with arthritis, new and natural relief for arthritis pain is always welcome news.  While traditional treatments such as pain medication and injections tend to be temporary and long term use result in unwanted side effects, natural treatments remain safe and effective for long term use.

We could provide you story after story of people who are traveling Europe with arthritis in their knees and toting grandbabies through Disney World with hip arthritis because they have cracked this code of arthritis pain relief – naturally.

To be clear, osteoarthritis is a condition of degeneration or breaking down of cartilage. This means that none of the treatments we are going to discuss will be a “cure” for arthritis.  However, most of the patients we talk to see surgery as a last resort and avoid the side effects of medication when at all possible.  They are also generally very happy when a natural solution decreases their discomfort and improves their quality of life.

Here are treatments that require no prescription, are non invasive, and have been shown in research to provide relief for arthritis pain.

1. Increase Anti inflammatory Foods

Choosing meals that include fish, nuts, seeds, olive oil, leafy greens, and berries will help the body decrease inflammation in the joints and surrounding tissues.

2. Decrease Inflammatory Foods in the Diet

In the same way that we increase anti inflammatory foods, we want to decrease foods that cause more inflammation (and thus pain) in the body. This includes highly processed foods – especially those with added sugar and hydrogenated oils.

3. Drink Herbal Teas

The polyphenols in tea can reduce symptoms of arthritis and are a simple addition to your routine.  Smart choices include ginger, chamomile, and green tea. We know these top 3 nutrition strategies can be “easier said than done” so we have a Functional Nutrition Specialist on our team to support you in implementing an anti inflammatory diet.

4. Maintain a Healthy Body Weight

Carrying around extra body fat adds extra stress to your joints.  For example, losing 10 pounds can take up to 30 pounds of pressure off of the knee joints.  If this is a concern for you, reach out to our Integrative Health Coach for guidance.

5. Exercise Regularly

When it hurts to move, we tend to move less. Unfortunately, that makes our muscles weaker and our joints weaker.  Frequent movement or any form of exercise is shown to improve function and mobility in patient’s with osteoarthritis. Low impact activities like walking, biking, weight lifting, or Pilates for example do not cause more damage.

6. Incorporate More Relaxation

Stress is inflammatory, so any way that we can increase relaxation and decrease the stress hormones our body produces will be beneficial.  Research shows relaxation techniques like deep breathing, mindfulness practices, or even laughing with friends improve current symptoms and outlook for patients with both arthritis and other chronic pain conditions.

7. Add in Anti Inflammatory Supplements

The most exciting research that has emerged recently is the use of natural supplements in significantly decreasing arthritis pain and improving mobility in patients.  The two that stand out among the rest are turmeric and fish oil. In fact, research shows that these supplements when taken regularly were as effective as the anti inflammatory medication that patient’s were taking without the negative side effects.

The take away . . .

The overarching theme of all these natural remedies is decreasing inflammation in the body.  We must dial down the inflammatory factors that are weighing on our joints – processed food, stress, extra body weight. In addition, well within our control is dialing up choices that flight inflammation – healthy fats, quality supplements, adequate sleep, and strong social connections.

If you have tried everything you know to do for your arthritis concerns – or you just want to prevent mild aches and stiffness from getting worse – contact us for a Free Discovery Visit with one of our Doctor’s of Physical Therapy.  They can review what has and has not worked for you and help you take the next best step in living your most active life free of pain.

We don’t want you to survive with arthritis, we want to see you THRIVE!

 

Increasing Protein to Meet Spring Health Goals

Preparing protein

As winter comes to an end, we want to move more and feel renewed in our body.  That makes spring an ideal time to focus on optimizing your fitness, performance, and health. No matter your age, stage, or season of life, we are going to challenge you in increasing protein to meet your spring health goals.

If you are like most of our clients, you want to get stronger, move better, lose body fat. Your goal may be to say good-bye to a nagging health condition (perhaps an autoimmune disease, osteoporosis, pre diabetes, or long COVID). When we sit down to discuss these goals, we often find that clients are not meeting their minimum protein requirements. Increasing protein is necessary to fuel the body in achieving these goals.

Why do we care about protein intake as physical therapists?

Protein is required for muscle growth and repair.  Subsequently, healthy muscle mass is required for a healthy metabolism, bone mass, blood pressure and more. In addition, a lack of protein can result in an impaired immune system and increased inflammation.

You may be low on protein because you just don’t consume enough quality protein.  It may be that your need is higher than average because you are healing or under a lot of physical stress. Or you may not be able to break down or absorb the protein you are consuming adequately. In any of these cases, the result will be a difficult time healing from injury, illness or workouts.  You may have not have levels of hormones and neurotransmitters necessary to feel your best, produce energy, stabilize your mood, build muscle, and lose body fat.

Can we agree that one of your spring goals should be meeting your body’s protein needs? Now, let’s figure out how to do that in the midst of a busy schedule.

1. Start Your Day with Protein.

Your first meal of the day is important for your metabolism, sustained energy, and to curb cravings for less healthy foods later in the day.  A well balanced meal also sets the stage mentally for making healthy choices as the day goes on.

2. Space your intake throughout the day.

The body can only process so much protein at one time, so there is no reason to eat your days worth of protein at dinner. Instead of focusing only on your daily protein goal, be sure you are getting adequate amounts at each meal.  For most people this will be 20-30 grams.

3. Drink plenty of water, but not with your meals.

Hydration is important to keeping the body – especially digestion and detoxification – running well.  However, drinking too much water with your high protein meals can decrease the digestive enzymes in your stomach necessary to break down the food properly for absorption.

4. Be mindful with your protein.

Hitting macronutrient targets is important but if you aren’t absorbing the nutrients you are consuming it doesn’t do you much good.  The biggest trigger for gut health issues and poor absorption is stress.  So focus on enjoying your food and take a few deep breaths before your meal if you feel like your mind is racing.

5. Read food labels.

Marketers know that “protein” is a buzzword, but you must check the label for quantity and quality.  That protein bar with 5 grams of protein is not a “high protein” snack.  In addition, you should avoid poorly absorbable or highly inflammatory proteins like casein and soy.

6. Supplement with protein powders.

When you need a quick protein boost a shake may be your best option.  Check labels for artificial ingredients, flavorings, and sweeteners that can cause more harm than good.  Be sure the product has at least 20 grams of quality protein (from multiple sources like hemp and rice if vegan and grass fed if a whey protein).

These are six simple ways you can optimize your protein intake and better absorb it.  Remember, if you are recovering from an illness or injury, training hard, or over the age of 40, you may need more protein than you think.  The RDA (recommended daily allowance) does not take into account these instances of increased need or situations where absorption may be altered.

If you are interested in identifying your unique protein targets to meet your health goals, Integrative Health Coaching may be your next best step. Schedule a Free Discovery Visit to find out if a personalized plan and support through coaching is the solution you are searching for.  Click HERE to reserve your spot.

The Secret to Comfortable Healthy Joints Even When It’s Cold

Woman running in the winter.

Earlier this month, the groundhog saw his shadow. This means we have a few more weeks of winter weather coming our way. While you may enjoy more time by the fireplace, we know many of you are concerned about your aches and pains.  Let’s learn how to have comfortable, healthy joints even in the cold weather.

Some experts believe that decreasing barometric pressure increases inflammation in the joints. This is still up for debate, but many adults find that arthritis symptoms and discomfort from old injuries tend to progress through the winter months. The good news is that no matter the cause, you can feel comfortable in your body and enjoy your favorite activities year-round.

Say goodbye to sore hands and stiff knees with these simple lifestyle changes. They will soothe your joints even when the temperature drops.

1. Dress in Layers.

Break out the thermal underwear, gloves, and scarves to keep you joints and muscles warm. This prevents stiffness and layering allows you to make adjustments if it gets warmer later in the day.

2. Exercise Indoors.

Most healthy adults can safely exercise outside in cold weather if they are dressed appropriately. However, if your joints give you more trouble when you are outside, consider visiting an indoor track or heated pool. Our trainer provides winter workouts right inside our Collierville, Tennessee clinic.

3. Limit Comfort Foods.

Cold weather dishes are often loaded with sugar, salt, and unhealthy fats that increase inflammation.  Discover new favorites like soups, stews, and chilis made with lean proteins and lots of winter vegetables.

4. Stay Active.

Some of the joint trouble that occurs during winter is due to inactivity. The less we move, the stiffer we get, the less we want to move.  Stay as active as possible with at home fitness, seasonal gym memberships, a community yoga class, or work with a trainer for personalized exercise.

5. Massage Muscles.

Studies show that massage can provide significant relief for arthritis symptoms.  That could mean treating yourself to a session with a licensed massage therapist, purchasing a massage gun, or using a foam roller at home.

6. Support Bone Health.

Don’t forget the importance of bone health when you have achy joints and muscles.  Your skeleton is holding that all together! Load up on bone building nutrients and participate in resistance training exercise to keep them strong.

7. Eat Anti Inflammatory Foods.

Salads may look less appetizing this time of year, but there is a wide variety of anti inflammatory foods that are in season. Consider eating more salmon, broccoli, leeks, and mushrooms.  Drizzle roasted vegetables with olive oil and sip on a cup of green tea.

8. Manage Stress.

Daily tension and hormones released in the body when stressed can make physical discomfort more severe. Address this problem by making sleep a priority and finding relaxation practices that work for you.

9. Supplement for Joint Health.

This may include omega 3 fats, vitamin D, glucosamine, or a quality collagen supplement. Work with an expert to be sure you are supplementing to meet the needs of your individual body and not taking products that could interact negatively with medications or prior medical conditions.

10. Work with a Professional.

If pain is limiting your ability to enjoy this season, an orthopedic physical therapist has the expertise and tools to assess and treat your concerns. Even if you have seen a physical therapist or chiropractor in the past, it’s worth a second opinion at an Integrative Clinic. Your whole body will be taken into account and not just the achy joint.

In summary, by reducing inflammation and preventing winter weight gain you can prevent joint aches and pains during cold weather. If you need more help managing your arthritis symptoms, talk with one of our experts today.

At Peak Potential Physiotherapy & Wellness we help clients work on all of these areas of health – it’s called Lifestyle Medicine. If a practitioner in the past has only looked at your knee when considering your joint or arthritis pain, it’s time to revisit physiotherapy as an option for you. We currently offer in person Free Discovery Visits at our Collierville location (East Memphis sessions coming soon) and telehealth services are also an option.

If you are looking for an expert in the areas of personalized nutrition or supplementation, we are happy to offer our Integrative Health Coaching Services as well.  We can guide you to bone building foods, teach you how to make anti inflammatory choices, and help you evaluate the carbohydrate or healthy fat ratios to optimize your health.

If you are interested in a Free Discovery Session with a Doctor of Physical Therapy, Functional Nutrition Specialist, or Certified Exercise Physiologist call us today at 901-316-5456 or email admin@peakpotentialpt.com.

 

Top 10 Foods For Exercise Recovery

Man and Woman Sitting, Talking at the Gym

A little soreness with a workout is bearable. . . maybe even pleasant if it’s a reminder of how hard you worked the day before.  However, some aches and pains that are more intense or don’t seem to go away quickly enough. This can limit both your ability and motivation to train.

Many clients tell us they don’t take pain medication because of the side effects, they don’t have time for a massage, and the ice bath that the trainer recommended is just unbearable.  So, the question that follows is . . . how else can I help my body recover after I exercise so I feel my best and reach my goals?

The answer may be found in your refrigerator . . .  the foods you eat.

Not just post workout, but how you fuel your body on a regular basis. Your muscles and immune system must be ready to take the hit of training and bounce back with ease.

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Do I Really Need to Stretch After My Workout?

I know we are all short on time and taking 10 minutes to stretch at the end of a gym session, long walk, or tennis game can seem like a waste.
We believe the gains made to improve our cardiovascular system, muscular strength, and agility are during the workout . . . right?
The truth is, strength and performance gains are made during recovery as your body rebuilds what was broken down during your workout.
And stretching is an integral part of the recovery process.
It improves blood circulation to deliver nutrients to the muscles that “feed” them as they recover.

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