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Are you a New Year’s Resolution Newbie, Master or Flunkee?

Are You a New Year’s Resolution Newbie, Master or Flunkee?

Turning the page on the new year is a chance to wipe the slate clean—and to be better versions of ourselves. And when it comes to what we want to improve, goals that fall in the health and wellness arena top all other New Year’s resolutions. In fact, three of the top four resolutions in a 2018 YouGov poll were health-related: eat healthier (1), get more exercise (2) and focus on self-care, e.g., get more sleep (4). There are three types of people who choose a goal from the health and wellness category as a New Year’s resolution: the resolution newbie, the resolution master and the resolution flunkee. Let’s see which category you most identify with—and how focusing on the right strategy can help you get healthier in the new year.

Resolution Newbie. Maybe this is your first time making a commitment to your health and wellness. Good for you! Did a recent event like a health scare or loss of a loved one make you see the light? Or perhaps you want to be more active to enjoy activities with your grandchildren or to carry your own bag on the golf course. Whatever your goals are, taking that first step is a big one so you’ll want to be sure that you’re prepared for the challenge. Particularly when exercising for the first time or returning to an active lifestyle after a long hiatus, it’s important to have the proper information and tools to be successful. And that means tapping the healthcare resources available to you: Clinicians like nutritionists and physical therapists can make sure that your body is prepared to take on new challenges and work with you to a design a program that will help you achieve your goals.

Resolution Master. Perhaps you fall into a different camp: You vowed to get healthy in 2019 and you achieved it! For 2020, your resolution is to continue the work you’ve begun. After all, living a healthy lifestyle is a lifelong commitment; it’s not something you do for a while and then revert back to your former habits. As you prepare to embrace the new year, are there any small tweaks you can make to advance your goals? Maybe you’re thinking about training for and running a half marathon, but don’t know where to begin. A physical therapy evaluation is a great place to start—PTs are trained to assess your movement patterns and identify any limitations or weaknesses. Based on that information, the PT can design a personalized exercise program to help you safely and effectively prepare for the grueling half marathon course.

Resolution Flunkee. Let’s say your plan for 2020 is to get in better shape and improve your overall health (we support that resolution!), but this isn’t your first rodeo. Your 2019 resolution was pretty similar but it’s one year later, and you’re in the same place you were on New Year’s Eve 2018. What stood in your way—was it time? Affordable options? Access to healthy choices and activities? If any of these barriers sound familiar, then along with your resolution, you need an action plan. Without planning ahead, you’ll find yourself staring down the year 2021 with the same goal in mind. But let’s not focus only on the negative—what went right last year? Maybe you made sleep a priority, which in turn helped you to make better food choices at breakfast but by afternoon, you found yourself choosing to energize with a soda and candy bar when all you probably needed was an apple and a 15-minute walk. Take some time to think about the previous year—good and bad—and take with you what you need, and leave the rest behind. Afterall, you can’t plan where you’re going without understanding where you’ve been.

Which resolution type are you?

Can I return to Golf after joint replacement surgery?

Can I return to golf after a total joint replacement?

The main reasons individuals chose to undergo a total joint replacement surgery (either shoulder, hip or knee) is to reduce pain and get back to doing the things they love. For 26 million Americans, golf is the sport they love to do. Many questions arise when golfers who happen to be our patients have a joint replacement surgery.

Two of the most common questions are:
Can I return to golf?
&
How soon can I return to golf?

The answer depends greatly on type of surgery, the surgeon and compliance with rehabilitation.

Looking at the research many golfers who had a total joint replacement return to golf. The average time to return to golf depends on which joint was replaced and the activity level prior to surgery. The average time frame ranges from 4 to 8 months.

Unique rehabilitation challenges present themselves depending on the joint involved.

For total shoulder and reverse total shoulder replacement good range of motion and strength are essential. This takes time, communication with the surgeon and especially patient and therapist working as a team to safely and effectively progress through basic rehabilitation to a golf specific exercise routine.

There are different surgical approaches to hip replacement. The approach will dictate any precautions after the surgery. Once basic healing and strength are achieved, gaining rotational control components at the hip and pelvis are necessary for return to golf.

With knee replacement surgery, initial rehabilitation focuses on range of motion. Returning to golf after getting a new knee, lies in gaining stability at the knee and of course strength and mobility of the hips, trunk and shoulders.

So the answer is YES you can return to golf. The better shape you are in before the surgery the more likely you are to return to golf. After the surgery, you will need to be patient and allow the body to heal. Exercise is necessary as you recover to regain your endurance. Golf requires you to use your whole body. Meaning while you are protecting the joint that was replaced you can be doing golf specific exercise at other joints to keep and tune up the rest of the body. Making it easier to return once the involved joint is ready to go.

How many steps to you think the average golfer takes when walking the course? 11, 000 steps! For that reason, when you do return we recommend using the golf cart for the first year after surgery reducing undue stress. Even if you had a shoulder replacement a cart prevents you from having to carry your clubs.

We can’t guarantee you will play better after surgery but as physical therapists and movement experts we can get you moving better and back in the game.

LET ME SLEEP ON THAT

Let me sleep on that!

We all know that sleep is important and that a good night’s sleep makes us feel better and can help us make better decisions, it is estimated that one third of the U.S. population struggle with sleepless nights. We at North County Water and Sports Therapy Center know all too well how lack of sleep affects our patients. Lack of sleep can impede progress in therapy. We see it often with the inability to get comfortable due to pain symptoms, or being woken up due to pain.

Sleep is our body’s time to rejuvenate. Sleep supports recovery of the cardiovascular system, neurologic system, immune function, tissue repair and pain modulation. Research shows that sleep regulates mood and is related to learning and memory functions which can help you to learn a new skill or stay on task throughout your day. Sleep also has benefits for weight control and energy level. “The CDC states that sufficient sleep ‘should be thought of as a ‘vital sign’ of good health.’”

We know that exercise can help protect you against heart disease, stroke, diabetes, obesity, and osteoporosis and can improve mood and stress management. Exercise can even help you with sleep. As little as 10 minutes of regular exercise can improve your quality of sleep. Physical activity can improve sleep quality and sleep duration. A good workout can give you energy for the day and speed up your metabolism while making you more alert. Experts say to avoid exercising right before bedtime in order to allow your body’s core temperature to return to normal which can take up to 6 hours. A low core temperature triggers your body for sleep2. Although this is true for the general population, little is known about the effects of exercise on quality of sleep in individuals with neurologic conditions. One study looked at sleep quality in patients with multiple sclerosis, and found that with a program of walking, aerobics and stretching patients had improved sleep quality.

In conclusion, a good night’s sleep is the best for everyone. Check out the tips for a better night sleep below. By altering habits including a daily routine of activity you can improve your sleep quality and duration benefitting all body systems for healthy living.

TIPS FOR A BETTER NIGHT SLEEP
1. Go to sleep and wake up at the same time every day. This helps set your “clock”
2. Use your bed for sleep and sexual activities. Train the brain to recognize if you are in bed you should be sleeping. Avoid eating, workings, reading and watching TV. If you do not fall asleep within 20 minutes, leave the bed and return when sleepy.
3. Develop a relaxing bedtime routine.
4. Avoid moderate to vigorous exercise 2-3 hours before bedtime.
5. Avoid caffeinated foods and beverages at least 4 hours before bedtime.
6. Refrain from drinking alcohol or smoking 3-4 hours before bedtime, this can increase the number of times you wake up during the night
7. Create a relaxing environment, avoiding too much light and disturbing noises. Stop using light emitting electronics (computer, smartphone, TV) 30 minutes prior to bedtime as the blue light that is emitted can disrupt sleep by reducing melatonin production.
8. Do not take prescription or over the counter sleeping pills
9. To reduce heartburn, avoid eating a large meal or spicy food 2-3 hours before bedtime.
10. Talk to your doctor or healthcare professional if you are still having trouble sleeping.

References:
Adapted from PT in motion magazine, May 2017

Tips for a better night sleep from:
Siengsukon C, Al-dughmi M, Stevens S. (2017) Sleep health promotion: practical information for physical therapists. Physical Therapy. 97(8) 826-836

https://sleepfoundation.org/sleep-topics/diet-exercise-and-sleep

Kettlebell Swing breakdown

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Kettlebell Swing
Here it is; a detailed breakdown of how to perform the kettlebell swing with tips to keep in mind to facilitate better technique and avoid injury. Enjoy!

 
Step 1 – Starting position –Start with feet a little wider than shoulder width with kettlebell on floor approximately one foot in front of your body. Keeping spine straight, sit back hinging at hips, bend knees and reach forward with arms to grip Kettlebell handle with both hands.


Step 2 – Prepare to lift kettlebell – with a fairly tight grip on handle, activate core muscles by drawing belly button in towards spine and gently squeeze shoulder blades together. Tilt kettlebell handle down towards your body.

 

 

 

 

 

 

 

 

Step 3 – Pre-swing – Lift kettlebell off floor by gently pulling bell toward you and straightening knees but maintain hinge at hips with spine flat. Now allow kettlebell to swing between your legs with arms moving in a pendulum type movement until arms are resting against trunk and kettlebell is behind or under buttocks with bottom of bell facing behind you.

Step 4 – Hip Thrust – Rapidly extend hips standing up by contracting glutes, quads and hamstrings swinging kettlebell out in front of body without lifting bell with arms (while continuing to keep core muscles activated). Full extension should be achieved to where you are standing straight up, arms are near horizontal and bottom of kettlebell is facing away from you.

Step 5 – Drop / back-swing – Continue with pendulum type movement with arms straight and allow kettlebell to start swinging back towards body before bending knees. When Kettlebell begins to approach legs hinge hips allowing chest to bend forward towards floor and bend knees slightly until kettlebell completely between legs. At bottom of back swing knees are bent, back is flat, arms against trunk, hips are hinged and kettlebell is behind or under buttocks and bottom of bell facing behind you.

 

Step 6 – Keep swinging that iron. Repeat steps 5 and 6 for specified number of repetitions.

Tips to Remember 

• Back flat / spine straight
• Core muscles gentle activated throughout movement
• Feet remain flat on floor
• Hinge / bend at hips and bend knees mildly
• Do not lift with arms
• Utilize legs for a hip thrust to power movement
• Maintain a pendulum type movement with kettlebell

**Recommend working directly with a professional trainer or physical therapist until you learn correct form. 

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Kettlebell Swing

The Kettlebell swing: Starting with a good foundation

To the weekend warrior or the general public when thinking about kettlebells the kettlebell swing usually comes to mind. The swing is not only the most well-known technique but also is the foundation for other Kettlebell exercises. When performed correctly the swing is very fluid beneficial exercise that will strengthen the glutes, hamstrings, quads and core muscles. The swing is a great exercise for building explosive power for sports, burning calories and improving cardiovascular endurance. Before jumping right in and swinging a 50lb kettlebell at your local gym or if you are returning to kettlebell lifting it is helpful to practice a few techniques that will prepare the body for the rigors of swinging heavy iron. The following exercises are great prerequisites before attempting or returning to the kettlebell swing. If you have significant difficulty or there is pain performing the following exercises then you need more time developing leg strength and flexibility before beginning the kettlebell swing.

Straight leg bridge feet on Physio Ball – this is a core and hip extension exercise which simulates a similar movement as the Kettlebell swing focusing on stabilization and control. Perform exercise 15 times

 

Push up Front plank – strengthens the core muscles to help maintain the neutral spine during the swing and helps build core endurance for high repetitions of the swing. Also simulates a similar position as the top of a swing. Hold position for 30 seconds.


 

 

 

 

 

 

Romanian Deadlift with Dowel Rod – this exercise helps practice hinging your hips with minimal knee bend while maintaining a neutral spine position which are both needed for a swing. Perform exercise 15 times.