It’s the start of a new year and many people have made a resolution to get into better shape. Often times, this means making an effort to exercise more including jogging or running. Some people may even have plans to run in a half or full marathon this year. But, before you hit the road and start training, be sure to get the right footwear. Otherwise, you may find your training cut short by painful symptoms or injury.

There are many factors to consider when looking for the best running shoes that will fit your needs. First, where do you intend to run? Will it be on a more consistent type of surface like a treadmill, on pavement, or on a track? Or, will it be on dirt trails with sand, gravel, etc.? Get the shoes which are better suited for the places you plan to run. Another very important aspect to understand is the arch of your foot. The shape of your arch will determine the type of running shoe that will give you the most appropriate support. If you have a flat foot and tend to “over pronate” (i.e.- roll to the inside), then a “stability shoe” may be recommended. Conversely, if you have a higher than normal arch and your foot is “supinated”, then a shoe with more cushioning may be required.

When you’re ready to go into a store to buy your shoes, keep a few other things in mind. To ensure a proper fit, shop for shoes at the end of the day. Your feet swell during the day (and while running), therefore, trying on shoes later in the day will give you the best fit. Also, have your foot measured since your shoe size can change as you age. It is typically recommended to get running shoes a half-size or even a full size larger to allow proper room for the foot. Bring the socks you wear for running and any insoles or orthotics you use when trying on shoes. Try on several pairs of shoes to really get a sense of what feels good to you. Finally, take your shoes for a test drive by actually running in the store or outside.

Now that you have the right shoes, plan on replacing them about every 400 miles. If you run almost everyday, consider getting two pairs. Running shoes may need a day to decompress and dry out after a longer run, so you can alternate on a day to day basis. By getting the proper footwear, you can help avoid injuries and keep your training on track!

Hamstring injuries are one of the most common injuries in sports, exercise, and recreational activities. There are many reasons that these injuries occur, including: muscle weakness, muscle tightness, pelvic rotation, etc.)  As a result, hamstring injuries can also be very difficult to treat and recover from because they can often get re-aggravated. How can you reduce your risk?

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A typical sign of aging is the loss of bone mass. The terms “osteopenia” and “osteoporosis” are often used to describe this process. However, they are different conditions. Osteopenia is the thinning of bone mass and describes low bone density. It is not considered a disease but is a very serious risk factor and precursor to osteoporosis. Osteoporosis is the “fragile bone disease” and is characterized by a loss of bone mass usually due to a deficiency in calcium, vitamin D, magnesium, and other vitamins/minerals. Both conditions can increase risk of fractures. Osteoporosis can result in loss of height, stooped posture, humpback, and severe pain symptoms.

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Adult Stretching In Park

As we age, our muscles become shorter and lose their elasticity. We begin to have decreased range of motion in our joints and difficulty moving. The less a person moves, the weaker they can become. For older adults, the fear of falling and injury prevents them from wanting to move at all. So the cycle continues with decreased mobility and increased weakness. Fortunately, a regular stretching program can help older adults

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As the start of a new football season begins, the subject of concussions will again be a topic of discussion among coaches, players, and parents. However, concussions are something that can occur anytime and anywhere – not just on the football field or with sports activities.

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Do you notice your child doing any of these when using his or her backpack?

As your children prepare for their return to school, you may be concerned about what kind of backpack to buy for your child. In this case, “one size” does NOT fit all. So how should you choose?

I wrote an important article about backbacks last year that will help you pick the correct backpack.

For the past few decades, the number of females participating in sports has increased. In addition, the incidence of female athletes sustaining an anterior cruciate ligament (ACL) tear has also considerably grown. Studies have indicated that ACL injuries are up to 2-8X more common in females than males. The aftermath of an ACL tear is significant physically, mentally, and financially. The average rehabilitation time following an ACL reconstruction is about 9 months.

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As your children prepare for returning to school, you may be trying to decide what kind of backpack to buy for your child. In this case, “one size” does NOT fit all. So how should you choose? To make an informed decision, parents need to understand how a backpack can affect a child’s posture. When carrying a heavy backpack, a child may compensate by bending forward at the hips and/or arching the back. This increases the compressive forces on the spine and may cause Continue Reading »

In the last article, we saw an example of how an outpatient orthopaedic physical therapist could utilize their skills outside of the clinical setting. I described my own experience volunteering at a local high school. However, there are numerous other ways for physical therapists to serve their communities. No matter where you live, you can be certain that there will be all types of sports or recreational activities happening close by each weekend. It could be a soccer, lacrosse, volleyball, or basketball tournament. Maybe it’s a 5K “fun run” or holiday bike ride.

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By working closely with the high school’s medical team, a physical therapist can help reduce the risk of injury, increase the safety of the athlete, and ensure the team has the greatest chance of success.

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