All posts by Teresa Stockton

PT News PTandMe

PT News December 2021

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This time in PT News we recap what our clinics have been posting throughout December 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Core Strength Improve Balance

1. Injury Prevention and Durability: The Significance of the “Core”

Written by Mishock Physical Therapy with multiple locations throughout  Montgomery, Berks, and Chester Counties.

In the US, 30 million children, and teens participate in organized sports with more than 4 million injuries each year. The majority of these injuries occur as sprains and strains of the upper and lower extremity. (Hopkinsmedicine.org) Many of these injuries are preventable with proper exercise training, which ultimately reduces health care costs and minimizes lost playing time keeping the athlete on the field or court.  Read more

 

Boxing Physical Therapy

2. Boxing: Making an Impact in Physical Therapy

Written by Intermountain Physical Therapy, an outpatient physical therapy practice with locations in Caldwell, Nampa, and Meridian, ID

Boxing is a full-body fitness and rehabilitation strategy that, in addition to general fitness, can be applied to a variety of conditions seen and treated by Physical Therapists and Physical Therapy Assistants.  Boxing has health applications for both neurologic and pathologic conditions, with significant research focusing on four common conditions addressed by physical therapy. Read more

 

3. The McKenzie Method

Written by ARC Physical Therapy+, an outpatient physical therapy group with locations throughout Greater Kansas City. 

“The most compelling part of the McKenzie Method is that it allows the patient to take a more active role in managing their pain,” Megan Westman, DPT, Certified MDT, explains. “It provides the patient’s tools to prevent further pain as well as improve centralization and reduction of symptoms in between each PT visit.”…  Read more

We hope you enjoyed our picks for the PT News December 2021 edition.

Find these locations and others to start feeling better today!

physical therapy near me

Physical Therapy Visit

Add Physical Therapy To Your 2022 Health Plan

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Physical Therapy Visit

The new year is upon us and we can’t wait to see what surprises 2022 has in store. One surprise no one wants is pain and injury. Avoid this by getting scheduling an appointment with your physical therapist to have your musculoskeletal system checked. As physical therapists, we are uniquely qualified to evaluate physical changes in your body that could potentially lead to pain or injury. By making a routine physical therapy visit, we can help patients prevent issues in the future. You know they say, An ounce of prevention is worth a pound of cure.

So who can benefit the most from these visits? 

1. Former Patients:

If you have been discharged from physical therapy in the last 6 months or longer, this is a great time to get a follow-up. We can evaluate your previous injury and see if there are any signs of recurrence, go over your HEP to see if it needs to be updated to fit your current needs and check any other ailments that may be bothering you.

2. Athletes:

We work with athletes to help them prevent injuries in their sports before they occur. By going to physical therapy, we can evaluate the demands of your sport, compare that to your current physical capabilities, and create an exercise plan tailored to specific muscle groups. We can also work with teams to develop warm-up and exercise routines designed to improve performance.

3. Seniors over 65:

Seniors over the age of 65 can find themselves losing vision, strength, and perhaps, most importantly, balance. By going to physical therapy for a balance screening, we can identify your risk of falls and prevent them before they happen. The CDC says that 25% of people ages 65 and older fall each year. By going through a fall prevention program, we can help bring that statistic down.

4. Patients Considering Surgery:

Physical therapists work to reduce pain and heal injuries. It works so well in fact that in many cases it has been proven to remove or reduce the need for surgery.  If you’re looking for a conservative plan of care, you’ve come to the right place.  In the event that surgery is needed, we also provide pre-op appointments to help make recovery easier and safer.

We want to help you make this the best year ever by preventing major injuries or pain. We take your safety seriously. We are following all local and CDC guidelines to keep you safe. In-clinic and virtual appointments are available in many of our locations.  Find the clinic nearest you and get your physical therapy visit scheduled!

physical therapy near me

reducing holiday stress

Jingled Nerves, Jingled Nerves, Jingled All The Way: Reducing Holiday Stress

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reducing holiday stress

Don’t let yourself get overwhelmed with to-do lists. This year find ways to enjoy yourself and get rid of the stress that’s keeping you up at night with our quick tips! Reducing holiday stress is the key to enjoying the holidays – so what are you waiting for? We have some great ideas!

Plan Ahead and Prioritize
Sit down with your family and come up with a list of ideas on how you would like to spend the holidays. Decide which ideas would be the most stressful in terms of cost, time, and energy and cross them off your list.

Choose the things that you enjoy and can accomplish realistically. Prioritize the events that matter most to you and your family, and set a budget.

Clarify Your Values
Reflect on the way you spend the holidays. What is most important to you—spending more money on your loved ones or spending more time with them? Do you believe the idea that “love-equals-money”? Are you driven by perfectionism and competitive gift? Do you take the time to experience joy and the true meaning of the season? What other ways could you show your love? Do you enjoy shopping or is it a hassle each year? Is gift giving really meaningful or do you end up with lots of clutter and gifts that you do not really need? What, if anything, would you like to change about how you celebrate the holidays? Answering these and other questions can help to clarify your values for the holiday season, and result in a much more relaxed and meaningful time.

Simplify
Here are some tips to simplify your holiday challenges:
• If you dislike traffic jams, crowded shopping malls and parking lots, and waiting in long lines, try shopping online.
• Plan to finish all of your gift shopping well in advance of the holidays.
• Wrap your presents early.
• Cut back on your baking. Do not bake 10 different types of cookies. Make your goodies ahead of time and freeze them so you will have less to do during busy times. If you are looking for dessert variety, try organizing a cookie exchange with your family and friends.
• Take care of several errands in one trip, rather than making multiple trips.
• Consider drawing names rather than exchanging gifts with all your family members and friends.
• Limit the number of social events you host or attend.
• Delegate tasks to family members. Do not feel that you must be responsible for everything.

Take Care of Your Health
You will be at your best and more resistant to stress and possible infection if you take good care of your health. Here are some suggestions:
• Get plenty of sleep each night (at least 8 hours).
• Exercise regularly.
• Eat a well-balanced diet. It is okay to have some goodies at a party, but a few extra calories here and there can add up to holiday weight gain—slowing you down.
• Limit alcohol intake. Alcohol depresses the nervous system and can cause fatigue and sleep disturbances.
• Take time to unwind. Take a hot bath or find a quiet place to enjoy some time alone each day. Even a few minutes can make a difference.
• Stick to your healthy routine as much as possible.

time Xmas

Don’t Forget the Joy
Try to celebrate the holidays in new and creative ways. Remember that you are not a “human doing” but a human being! Enjoy the uniqueness of each special person in your life and enjoy the time you can spend just being together. Seek out the simple joys of the holiday season with your friends and family. Taking a walk around the neighborhood to look at holiday decorations, singing carols, playing games, or just talking are easy and healthy ways to positively experience the holidays.

Adjust Your Expectations
We get a lot of messages about how things should be at the holidays. We have been programmed to believe that the holidays are a time of great joy, love, and togetherness. The truth is that many people may be having a hard time during the holidays, whether they are grieving the loss of a loved one, having financial problems, or experiencing difficulty with their family relationships. Sadness is common during this time of year, which is often referred to as “holiday blues.”

One way to reduce stress and the “holiday blues” is to keep your expectations realistic. Things will likely not be perfect, no matter how hard you try. There may be disappointments, arguments, and frustrations, in addition to excitement and joy. Try to go with the flow, allowing for inevitable delays and setbacks. Do not have the expectation of perfection from yourself, as well as from others around you.

If you are grieving a loss or feeling sad and lonely, accept these feelings. Do not feel guilty about your sadness or try to force yourself to be happy just because it is the holiday season. If this is a difficult time for you, adopt a nurturing attitude toward yourself. Do not be afraid to seek support from family, friends, or a counselor. If the holidays are a lonely time for you, find ways to increase your social support or consider volunteering your services to those in need. Helping others in need is a wonderful way to celebrate the message of the holiday season, as well as an excellent way to help you feel better.

by Amy Scholten, MPH

RESOURCES:
The American Institute of Stress
http://www.stress.org/

American Psychological Association
http://www.psych.org/

How to Live with Anxiety
https://www.buzzrx.com/blog/how-to-live-with-anxiety 

CANADIAN RESOURCES:
Anxiety Disorders Association of Canada
http://www.anxietycanada.ca/

Canadian Mental Health Association
http://www.cmha.ca/bins/index.asp

REFERENCES:
North Carolina State University Cooperative Extension website. Available at: http://www.ces.ncsu.edu/. Accessed December 3, 2002.

Sleep, sleepiness, and alcohol use. National Institute on Alcohol Abuse and Alcoholism website. Available at: http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm.

University of Maryland website. Available at: http://www.umm.edu. Accessed December 3, 2002.

Weil Cornell psychiatrist offers advice for reducing holiday stress. Cornell University website. Available at: http://www.med.cornell.edu/. Accessed June 10, 2007

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

PT News PTandMe

PT News November 2021

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PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout November 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Healthy Snacks While Traveling

1. 15 Healthy Travel Snacks

Written by The Jackson Clinics with multiple locations in Northern, VA.

Packing healthy travel snacks may sound like a silly thing to do. After all, there are plenty of food options at just about every rest area or airport. However, there are many reasons to consider packing at least a few healthy travel snacks on your next trip.  Read more

 

Frozen Shoulder Physical Therapy

2. Don’t Miss Out on Free Physical Therapy

Written by Momentum Physical Therapy, an outpatient physical therapy practice with locations throughout Greater San Antonio, TX. 

Have you met your annual insurance deductible? If you have, it’s a great time to come in to see your physical therapist! any people find that they can access physical therapy at low or no cost after their deductible has been met. Most deductibles reset on January 1st, so NOW is the time to take advantage of your access to physical therapy. Not sure if your deductible has been met? Read more

 

Choose the right shoe

3. If the Shoe Fits

Written by Physical Therapy Plus, an outpatient physical therapy group with 3 locations in New Jersey

All too often the topic of footwear comes up in our clinic, even if the person isn’t there for a foot problem. The shoes you choose to spend your day in will greatly impact all areas of your body including your knees, hips, and spine. Your foot is the first part of your body to absorb the impact of the ground. That being said, it’s best to arm it with the right surface to stabilize against the force of the ground reaction…  Read more

We hope you enjoyed our picks for the PT News November 2021 edition.

Find these locations and others to start feeling better today!

physical therapy near me

Holiday Exercise Routine

Add Some Holiday Fun to Your Exercise Routine

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Holiday Exercise Routine

The majority of adults in the United States are not physically active on a regular basis. Only 30% get the recommended amount of physical activity. Lack of time is the most often cited reason for not getting in enough exercise. When the holiday season begins, the lack of time issue only becomes more problematic. For most people, even for those who do exercise regularly, this means that daily exercise slips to the bottom of the long list of things to do during the holidays. You know that list: gift shopping, party hopping, and traveling to see family and friends. Take some time to figure out what you can and can’t control. Then, work on the elements you can control to help with your time management. Here are some ways you can stay on track and have some fun with your exercise routine throughout the holidays.

Find a Holiday Race to Join
Knowing you need to be physically prepared may be the motivational tool you need in terms of keeping you consistent with your workouts. Realizing that all your training will have an additional benefit, other than improved fitness, may also improve your chances of sticking with it. Most holiday-themed races have opportunities to dress up adding even more fun to the mix!

Find or Create the Perfect Holiday Workout Playlist
It’s hard not to love Mariah Carey’s all I want for Christmas is you – it’s also a great song to workout to.  Are you a Spotify user? Try this playlist during your next workout. Is iTunes your jam? They have a holiday classics remix playlist that’s perfect for a holiday workout.

Get a Workout Partner
Some people find that working out with a partner helps motivate them and keep them consistent in terms of getting to the gym or hitting the pavement. Knowing that someone is waiting for you can motivate you on the days you don’t feel like getting out of bed to exercise. Find someone with a similar schedule and treat yourselves after your workouts – Grab a cup of coffee together or plan a trip to a holiday market afterward. You’ll feel great, and be able to check some things off of your to-do list!

Set Some Holiday Related Goals
Rather than dragging yourself to the gym each day to shed those extra holiday pounds, set a fitness goal for the holiday season.

Try writing down what you want to accomplish during the two-month period from November 20 to January 20. Choose a goal such as losing 5 pounds, increasing your strength, or improving your time in a mile run. Don’t make exercise a penance for the holiday cookies you ate. Make it a personal goal unrelated to holiday revelry. Your goals need to be flexible and in line with your capabilities, needs, values, and available resources. They should be challenging, but also realistic. Measure the baseline of where you are now and decide where you would like to be on a certain date in January.

Have fun this holiday season and add some cheer to your regular workout routine. Mixing it up will keep your routine fun, fresh, and will be something you can more easily stick to. Getting started on a new workout routine? We have some great tips to help you get started safely. Need help with an injury so that you can get back to your exercise routine? Look no further. We have wonderful teams of therapists throughout the country that specialize in sports rehabilitation.

physical therapy near me

REFERENCES:
2020 physical activity guidelines for Americans. US Department of Health and Human Services website. Available at: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf  Accessed November 17, 2020.

The Surgeon General’s call to action to prevent and decrease overweight and obesity. US Department of Health and Human Services’ Surgeon General website. Available at: http://www.ncbi.nlm.nih.gov/books/NBK44206. Accessed November 17, 2020.

Lifting Safety Tips PTandMe

Avoid Back Pain with These 8 Lifting Safety Tips

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Lifting Safety Tips PTandMe

During the holidays, back injuries become more prevalent as people maneuver themselves up and down ladders and stairways while carrying or lifting heavy objects. A little bit of lifting safety can go a long way to keeping your holiday season bright.

1. SIZE UP THE LOAD

Check to ensure the load is stable and balanced.

2. PLAN THE JOB

Consider all possibilities. Is the path clear? What is the weight of the load? How much stress will be placed on your back? Is there traffic, a tripping hazard, a doorway to go through, or a stairway to go up or down? Avoid carrying an object that requires two hands to hold, either up or especially down, a flight of stairs.

3. ESTABLISH A BASE OF SUPPORT

Use a wide, balanced stance with one foot in front of the other. Make sure you have firm footing and that your feet are a shoulder-width apart. This staggered stance gives you the stability of not falling over and being able to secure the load.

4. BEND YOUR KNEES, KEEP YOUR HEELS OFF OF THE FLOOR AND GET AS CLOSE TO THE OBJECT AS POSSIBLE.

Always lift with your legs and not your back.

Proper Lifting Technique PTandMe

5. BE CERTAIN YOU WILL BE ABLE TO MAINTAIN A HOLD ON THE OBJECT WITHOUT HAVING TO ADJUST YOUR GRIP LATER.

You can use gloves to help maintain an adequate grip, but don’t rely on gloves because they can de-sensitize the fingers making you unable to feel the object.

6. LIFT GRADUALLY

Lift gradually with your legs without using jerky motions.

7. KEEP THE LOAD CLOSE TO PREVENT ARCHING YOUR LOWER BACK.

As you begin the lift, tighten your stomach muscles, and keep your head and shoulders up. The closer the load is to your spine, the less force will be placed on your back.

8. PIVOT

Don’t twist. Move your feet in the direction of the lift. This will eliminate the need to twist at the waist.

Whether at home or at work safe lifting practices can keep your back healthy and safe. Before lifting heavy objects decide how you will lift carry & place the item before you pick it up. If you are experiencing persistent pain, please contact us. We want to help you to be at your best this holiday season.

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Plantar-Fascioisis

Is your Plantar Fasciitis Really Plantar Fasciosis?

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Plantar-Fascioisis

There is a pain in your feet that has been bothering you for quite a while now.

You brush it off and put on your shoes in the morning to go to work. By the end of the day your feet are throbbing, and you realize there is a problem. Your feet handle the task of getting you from one place to another every single day, and sometimes you can experience pain when the thick band of tissue on the bottom of your foot becomes inflamed. This is called Plantar Fasciitis-or is it Plantar Fasciosis?

Plantar Fasciitis

Plantar fasciitis, pronounced PLAN-tur fas-e-I-tis (in case you were wondering), is one of the most common causes of foot pain. This is when pain and inflammation of the thick band of tissue on the bottom of your foot, called the plantar fascia, that connects the heel bone to the toes and creates the arch of the foot. When the plantar fascia becomes inflamed, it is called plantar fasciitis. This may be causing that stabbing pain you’ve been feeling in the morning, or when you stand up after sitting for a long period of time. Once your foot warms up, the pain of plantar fasciitis normally decreases, it may return after long periods of standing or after getting up from a seated position. This inflammation can be caused by trauma such as a fall or jumping from a height resulting in a once-off tear in the plantar fascia, or it can be the result of repetitive strain and micro-tearing from overuse or other causes. Common treatments for this condition are cortisone injections and pain medications.

Plantar Fasciosis

Chronic inflammation of the plantar fascia can cause plantar fasciitis which will evolve into plantar fasciosis (pronounced PLAN-tur fas-e-O-sis), if not treated. While fasciitis is an inflammatory process, fasciosis is non-inflammatory. Here is what this means: After the injury to your foot, the inflammation begins and tries to repair itself, but since we all need to use our feet every day, the plantar fascia is repeatedly stretched causing more tears all the while trying to repair itself. After time goes on and the injury is left untreated, there is a point where the tissue that is attempting to repair itself begins to break down leading to deterioration and scar tissue. At this point, the inflammation is gone so treatments for plantar fasciitis no longer work for plantar fasciosis. So how do you treat this pain?

Inappropriate footwear is the No. 1 cause of plantar fasciosis. Footwear that has a narrow or tapered toe box holds your big toe in an unnatural position. This happens by pushing your big toe towards your second toe, and if the front of the shoe is lifted, which is called the “toe spring” of the shoe (common in most athletic shoes). This will then pull on the foot muscle causing restriction to the blood flow to the main artery that carries blood to the bottom of your foot causing pain, inflammation, and tissue degeneration.

Here are some prevention and support tips:

  • Avoid high-heels. Wearing these fashion-approved shoes shortens the calf muscle placing even more stress on your arch and heel.
  • Avoid shoes with tapered toes. Your toes lose the ability to provide support for the rest of your foot when squashed together!
  • Always choose shoes with shock-absorbing soles and space inside for well-cushioned insoles. You can buy them and insert them into any pair of shoes.
  • Choose shoes that keep your feet in their natural position, with neither a high toe spring nor a high heel.

Don’t walk away from the pain and have a physical therapist take a look to help you sort out what type of injury you have. Those trustworthy feet of yours deserve it!

physical therapy near me

 

References:

https://bimptnyc.com/plantar-fasciosis-or-plantar-fasciitis/
https://www.aaronharriscmt.com/plantar-fasciitis-vs-plantar-fasciosis/

PT News PTandMe

PT News October 2021

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PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout Sept/October 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Arm Pain

1. Arm Pain? Check the Neck!

Written by JACO Physical Therapy with multiple locations in O’ahu, HI.

Do you have a deep ache or weird sensation in the shoulder, elbow, or hand? Does it come and go? Does it get worse when you stay in one position for too long, sometimes spreading into other areas? Do you massage or “shake it out” to get relief?  Check the neck!  Read more

 

get active square

2. Marathon Series: 4 Parts

Written by The Center for Physical Rehabilitation, an outpatient physical therapy practice with locations throughout Greater Grand Rapids, MI. 

Welcome to the blog and video series of my marathon training! I want to preface that this series will not be a detailed training plan, but a combination of reflection, describe shared principles in rehab and running, and a showcase of the clinician talent at CPR. Read more

 

Groin Strain

3. Pulled Groin or Sports Hernia? How to Tell the Difference

Written by O.S.R. Physical Therapy, an outpatient physical therapy group with 4 locations in MN.

It’s one of the most painful moments of any athlete’s life. Doing a fast cut-over during practice or twisting too much to avoid another player, suddenly you feel a sharp pain in your inner thighs and up into your groin. Clearly, you’ve strained your groin – but, is this strain just a pulled groin or sports hernia?…  Read more

We hope you enjoyed our picks for the PT News October 2021 edition.

Find these locations and others to start feeling better today!

physical therapy near me

What do Physical Therapists Do

Physical Therapists Do More Than Treat Pain

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What do physical therapists do

October is our favorite month of the year because it is National Physical Therapy Month!  This month-long celebration is here to recognize the impact physical therapists make in restoring and improving motion in people’s lives. What do physical therapists do? Physical therapists work to improve strength, flexibility, and independence, by working to remove pain, injury, and weakness!

Here are a few of the reasons patients come to physical therapy each day!

Physical Therapy treats pain

To Reduce or Eliminate Pain: If you are experiencing pain, physical therapy can help you treat the cause and not just the symptoms of your pain. Physical therapists work one-on-one with patients to achieve long-term solutions without the use of expensive prescriptions or tests, saving them both time and money.

physical therapy postpones surgery

To Prevent or Postpone Surgery: While surgery can be the best course of treatment for certain diagnoses, there is increasing evidence demonstrating that conservative treatments like physical therapy can be equally effective and cheaper for many conditions. One study showed that physical therapy can lower patient treatment costs by 72 percent, and it has been proven to remove or reduce the need for surgery in many cases. In the event that surgery is needed, a pre-op visit can help make recovery easier and safer.

physical therapy prevents falls

To Improve balance and prevent falls: According to the CDC, falls are the leading cause of injury and death for Americans over 65. Fall prevention programs offered by physical therapists are designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk.

physical therapy prevents sports injuries

To Prevent Sports Injuries: Physical therapists work with athletes on many levels to prevent injury while promoting improved performance. By evaluating body movements and muscle strength, physical therapists can help you solve what body mechanics need to be corrected and create an injury recovery program for you to ensure a safe return to your sport with a competitive edge.

physical therapy covid recovery

To Regain Strength after COVID-19: Even patients that weren’t hospitalized can experience multiple symptoms that may last several weeks or even months. Our therapists will provide you with a comprehensive evaluation to develop an individualized treatment plan to overcome your impairments and restore your strength.

physical therapy can help you achieve health goals

To Reach Overall Health Goals: Physical therapy can help those that have had trouble with mobility or are looking to improve strength and overall health. Physical therapists can tailor programs to each patient’s ability levels in order to improve confidence and independence while reducing the risk of future injury.

Physical therapists work collaboratively with their patients to empower them to reach their individual goals, meet their needs, and overcome their challenges. In many cases, patients develop a lifelong relationship with their physical therapist to maintain optimum health and movement abilities throughout their lifespan. Now that you know what physical therapists do, if you or anyone that you know need physical therapy services, contact us today to have a physical therapist come to your home and make October your healthiest month yet!

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MedRisk (2021). Statistics Spotlight: Physical Therapy Reduces Costs [Online]. Available from: https://www.medrisknet.com/statistics-spotlight-physical-therapy-reduces-costs/ [Accessed 7 October 2021]. 

 

Pros and Cons of Carb Loading

The Pros and Cons of Carb-Loading

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Pros and Cons of Carb Loading

Carb-loading diets have recently become popular in the sports and fitness community as a way to improve stamina and boost energy levels by increasing muscle glycogen levels by about 50%. Carbohydrates are your body’s main energy source when exerting yourself, and complex carbs such as legumes and whole grains are an essential part of every athlete’s diet. Carb-loading, however, is not a beneficial strategy for everybody. Loading up on carbohydrates has both its pros and its cons for different athletes.

What is Carb-Loading?

Carb-loading involves increasing carbohydrate intake around one to four days before a sporting event. Excess carbohydrates are stored in the muscle as glycogen, which offers a source of protein during physical exertion. The idea of carb-loading is to maximize glycogen stores in muscles before a competition, helping to improve stamina.

Loading up on carbs before an event works best for endurance sports such as marathon running, long-distance cycling, cross-country skiing, and lap swimming. It’s not as effective, however, for high-intensity team sports and everyday training. In general, carb-loading is best reserved for activities that involve more than 90 minutes of nonstop moderate to high-intensity exertion.

The Benefits of Carb-Loading

When applied to a training routine properly, carb-loading can help athletes to go for longer without experiencing fatigue. Normally, only small amounts of glycogen are stored in muscles, and when this supply runs out, exhaustion sets in. Carb-loading increases glycogen stores in tissues, giving individuals more energy at their disposal to use during competition. Eating plenty of carbohydrates also helps to build muscle mass and prevent age-related muscle loss.

The Pitfalls of Carb-Loading

Following a carb-loading diet can cause more harm than good for certain populations. Casual gym-goers and high-intensity sports teams should avoid too many carbohydrates, as such a meal plan can lead to water retention and weight gain. Not only will this affect physical performance, but it may have long-lasting health implications. Carb-loading can also cause digestive problems such as bloating. Many foods that are rich in carbohydrates also contain dietary fiber which, while beneficial in small amounts, can lead to constipation and diarrhea in large doses.

While carb-loading can be beneficial for some individuals, it’s not necessarily an ideal strategy for all athletes. Eating an excess of carbohydrates only increases stamina for those who are competing in long-distance or endurance events. For daily workouts and most popular sports, carb-loading can actually detract from performance and lead to weight gain and digestive issues.

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