Category Archives: Blog

Low Back pain exercises

Top 5 Low Back Pain Exercises to Reduce Back Pain

- Back, Blog

Exercises to reduce back pain

How to Reduce Low Back Pain

Over time, we develop arthritic changes in our back due to normal wear and tear. Below is a list of low back pain exercises that can help reduce lower back pain. These exercises will help you, in time, return you to your normal activities and improve your quality of life.

Top 5 Exercises to Reduce Back Pain

1. LOWER TRUNK ROTATION

Lie on your back with your knees bent.
Keep your feet and knees together and lightly rotate your spine.
Stop the stretch when you feel your hips coming off of the table. Only rotate to approximately 45 degrees and rotate back and forth like a windshield wiper.
Repeat for 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

2. ABDOMINAL BRACING

Lie on your back with your knees bent. Slightly elevate your hips but not high enough to where it comes off of the table. Simultaneously, squeeze your abdominal muscles down towards the table. Continue to breathe.

Hold this for 10 seconds and rest for 10 seconds. Repeat for 2 minutes.

What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

3. SINGLE KNEE TO CHEST

Bring one knee to your chest.

Hold for 5-10 seconds. Repeat alternating legs to your chest for a time of 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

4. FIGURE 4 STRETCH

Cross one ankle over to the opposite knee and press down on the resting leg. You should feel the stretch in your hip.

Hold this stretch for 30 seconds if you can tolerate it. Repeat for 3 repetitions, then switch legs.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

5. PIRIFORMIS STRETCH

Cross one ankle over to the opposite knee. Pull the resting knee across your body and up towards your chest. (You should aim for your opposite shoulder as a reference). This stretch should be felt over the crossed leg buttock.

Hold for 30 seconds if you can tolerate it. Repeat for 3 repetitions on each leg.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

Written by Laura Mata, OTR/L, PT, DPT, Director at Star Physical Therapy Services – Fairfield
To learn more about Star Physical Therapy Services click here.

 

For more information about back pain, and physical therapy click the links below.

beware bed rest for back pain  chronic back pain  low back pain relief

Postpartum Rehabilitation physical therapy

Postpartum Rehabilitation for Moms

- Blog, Women's Health

Postpartum Rehabilitation physical therapy

Postpartum Rehabilitation

Having a baby can make every day feel very special, but can also make life very busy, very quickly, leading many mothers to care for themselves as a low priority, especially when it comes to postpartum rehab. During pregnancy, as your belly grows and your baby grows, maintaining good posture becomes more of a challenge as well as many other things.

Physical therapy during pregnancy and postpartum periods can address spinal and pelvic joint dysfunction, help you learn guided exercises that can become tools to address muscle weakness and imbalance and provide guidance for everyday tasks that may be difficult during pregnancy.

The most common pregnancy issues that physical therapists strive to treat are pelvic health-related issues. These issues occur because the pelvic floor muscles can become weakened or even damaged during pregnancy. Pelvic floor physical therapy can help you learn how to retrain everyday muscles vital for function, such as using Kegels, and other strengthening exercises.

Physical Therapy Appointment

Common symptoms of pelvic floor muscle dysfunction are:

Here are some other ways physical therapy can help pregnant or newborn mothers:

  • Postural Retraining – changes in posture may occur throughout pregnancy. PTs can even give guidance on postures for postpartum activities such as breastfeeding and lifting a baby
  • Rebuilding Core Strength – safely rebuild and regain core strength, depending on how the delivery was done, either C-section or vaginal delivery, the core section will be affected by giving birth
  • Scar Mobility – recovering from scar adhesions or tissue adhesions can result from surgical procedures and can be treated through massage therapy and targeted exercises
  • Safely reintegrate activities – whether running, swimming or any other activities that you were enjoying before becoming pregnant

Getting a Pelvic Floor Evaluation

If you’re interested in postpartum rehabilitation, ask your doctor to refer you to a pelvic floor physical therapist, at around six weeks postpartum for a vaginal birth or eight weeks if you had a C-section, or earlier if you’re experiencing any pain or issues treated by a physical therapist. Postpartum rehab is important to seek out sooner rather than later. Many women notice aches and pains that start during pregnancy or after pregnancy that if left untreated or unidentified, can become a bigger problem later in life. Postpartum issues are easier to treat in the earliest stages rather than waiting and becoming chronic, long-standing conditions. A physical therapist can help you learn muscle-strengthening strategies and how to safely return to your activities and enjoy your new life!

post mastectomy physical therapy

Post Mastectomy Physical Therapy

- Blog, Women's Health

Post Mastectomy physical therapy Exercises

Post Mastectomy Physical Therapy

The word cancer is a scary one. Even though we all hope that it never becomes part of our lifetime of trials, more often than not, we know someone that has had, or is currently dealing with cancer. It is a testament to the medical community that so many women are able to wear the pink ribbon as a sign of triumph and pride, but we still mourn with those that wear it as a sign of remembrance and loss. More than once, while talking with women that have begun treatment for breast cancer, the topic of whether or not to have a mastectomy has come up. It’s not a decision taken lightly, often one with multiple concerns about what happens after surgery. Will the cancer be gone for good? Will it hurt? How long will it take to recover? A physical therapy post-mastectomy program can help address these issues.

Physical Therapy can’t answer all of those questions, but one thing a physical therapy post-mastectomy program can do is aid in the overall recovery process by focusing on regaining strength and increasing the range of motion in your shoulder and arm. Early intervention by a physical therapist can help women regain full function following mastectomy surgery, regardless of whether or not a woman has had reconstruction. Rehabilitation is always tailored to each patient’s specific needs. Not every patient experiences the same recovery, and as such physical therapists are prepared to help patients experiencing a multitude of symptoms – some have been highlighted below.

Size, location, and the type of mastectomy are important considerations when choosing a type of treatment. Exercises to maintain shoulder range of motion and arm mobility may be prescribed as early as 24 hours after surgery.  These exercises are important in restoring strength and promoting good circulation. As rehabilitation progresses these exercises may be modified to meet new goals.

Physical Therapy after Surgery

After mastectomy surgery, patients may experience tightness around the surgical site. This is caused by scar tissue formation. The result can be very dense tissue under the incision, which is painful and can restrict the range of motion.  The restricted range of motion puts a woman at risk for a painful condition known as frozen shoulder. Early treatment by a physical therapist can help reduce the pain and help regain functional range of motion and strength.

Numbness and/or nerve sensitivity at the surgical site can develop post-mastectomy. Manual therapy can help restore sensation and relieve nerve pain. In severe cases, a chronic condition known as post-mastectomy pain syndrome may develop.  This is caused by scar tissue impinging on nerves. Physical therapy can be very effective at releasing scar tissue and reducing nerve-related pain.

Axillary node dissection can lead to a condition known as cording or axillary web syndrome.  Cording presents as a moderate to painful tightening, which appears as “cords” emanating from the armpit and extending down the arm. Cording significantly restricts the range of motion and arm function. Manual therapy and therapeutic stretching help to resolve this condition quickly.

Radiation treatment after mastectomy surgery can exacerbate posture and range of motion problems, causing fibrosis and skin tightness. Manual therapy can remediate these issues and may prevent them from ever becoming a problem.

The Benefits of Exercise and Physical Therapy post-mastectomy treatment programs can differ greatly as seen above, but there are a few benefits that all patients can benefit from:

  • Improved shoulder range of motion
  • Improved shoulder strength
  • Improved functional mobility
  • Improved posture
  • Decreased pain at the surgical site
  • Decreased edema on the affected side
  • Improved sensation at the surgical site

Meeting with a physical therapist before surgery can help you feel more at ease and more confident in your overall recovery goals. It’s never too early to ask questions! To find a physical therapy clinic near you click here.

For more information on cancer-related physical therapy programs click here:

    

 

physical therapy near me
Pros and Cons of Carb Loading

The Pros and Cons of Carb-Loading

- Blog, General Information, Sports and Fitness

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.

physical therapy near me
Read more information about Game Day Nutrition.

Game Day Nutrition

 

PT News PTandMe

PT News September 2024

- Blog, General Information, Hand, PT News

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout September 2024. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

Ice for acute injuries

1. Ice or Heat: What Does the Science Say About Their Use for Acute Injury?

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

Approximately 70-90% of people use ice or cryotherapy (ice packs, ice towels, ice massage, gel packs, refrigerant gases, ice baths) following an injury or to enhance recovery. Dr. Gabe Mirkin first coined the term “RICE” (Rest, Ice, Compression, and Elevation) in 1978, a snappy 4-letter acronym that quickly gathered momentum and popularity throughout the 80s and 90s, which has now become the standard of care for acute musculoskeletal injuries. (Hubbard et al. J Athl Train. 2004, Horsching et al. CDT 2024) In this article, I will review the use of ice, heat, ice baths, and active recovery in their role in acute musculoskeletal injury…  Read more

 

Low Back Pain Physical Therapy

2. What is Direct Access to Physical Therapy

Written by Denali Physical Therapy, an outpatient physical therapy practice in Anchorage, AK.

Have you been experiencing pain or discomfort and wondered if you could see a physical therapist without a physician’s referral? If you’re in Alaska, you’re in luck! Alaska is one of many states in the U.S. that has adopted “direct access” for physical therapy. But what exactly is direct access and how does it relate to physical therapy?…  Read more

 

hand stretch

3. Carpal Tunnel: Causes and Symptoms

Written by Memphis Physical Therapy an outpatient physical therapy group located throughout the Greater Memphis Area. 

Carpal Tunnel Syndrome (CTS) occurs when the tendons in the wrist become swollen (a condition known as tenosynovitis) or when the size of the carpal tunnel itself decreases, leading to compression of the median nerve. This compression can result in various symptoms, including numbness, tingling, or a dull sensation in the thumb, index, middle, and ring fingers. People with CTS may experience pain during activities that involve pinching or gripping, as well as a sense of clumsiness or difficulty holding objects… Read more

We hope you enjoyed our picks for the PT News September 2024 edition.

Find these locations and others to start feeling better today!

Physical Therapy Appointment

text neck

4 Steps to Prevent Text Neck

- Blog, Neck

text neck

Did you know that for every inch of forward head posture, it can increase the weight of the head on the spine by an additional 10 lbs?  – Kapandji, Physiology of Joints, Vol. 3

Prevent Neck Pain and Text Neck While Working on Your Laptop or Phone 

text neck

1. Raise your phone: Hold your phone at eye level so that you don’t have to tilt your head downward. If you are on a couch or bed, prop your head on pillows as you lay down so that your neck is supported while you use your phone. Using your eyes to look down and not your neck can also reduce symptoms of text neck.

2. Stretch: Stretching can release some of the tension built up in your neck from holding the phone in one position throughout the day. Your physical therapist can work with you to recommend certain exercises that reduce text neck as well as show you how to do them properly.

3. Be aware of posture: Practicing good posture can help you become more aware of how you hold your neck. Work on keeping your head up and shoulders back to prevent text neck.

4. Take breaks: If you notice that your neck starts to hurt, this could be a symptom of text neck. Take a break from using your phone and move to either a desktop or another activity altogether.

If your neck pain becomes chronic and you are not able to find relief for your text neck without the use of pain medication, call us to schedule an appointment. Our licensed physical therapists specialize in spine, neck, and back pain.

physical therapy near me

fall prevention physical therapy

Fall Prevention Programs Can Keep You On Your Feet!

- Balance & Vestibular Rehab, Blog

Fall Prevention Physical Therapy Programs Can Keep You On Your Feet!

One in every three adults 65 and older fall each year in the United States – WWW.CDC.GOV

The numbers are staggering. Apparently not only does the eyesight go, but balance along with it. The two could be seen as going hand in hand since the worse your vision gets, the more likely you are to bump into or trip on something unnoticed. Fear not worried reader. Physical therapy may not improve vision, but it does improve the ability to manage and reduce the likelihood of a fall and even more importantly, a resulting hip fracture.

Fall prevention physical therapy conditioning programs offered by physical therapists are designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk. Research has shown that a successful fall prevention program must be multi-dimensional. A program must address all underlying factors in addition to strength and balance. Physical therapists use valid and reliable assessments to determine all the factors affecting each individual’s fall risk. Therapy focuses on reducing the factors and decreasing fall risk. This is consistent with the protocols recommended by: The American Geriatrics Society and the American Academy of Orthopedic Surgeons’ Panel on Fall Prevention Guidelines.

THE MAIN GOALS OF THE FALL PREVENTION PHYSICAL THERAPY CONDITIONING PROGRAM ARE:

  • Increase independence with Activities of Daily Living (ADLs)
  • Increase independence with functional mobility
  • Decrease fall risk
  • Prevent future fall
  • Increase safety
  • Patient education

Still on the fence?
Don’t take our word for it. We have included an adapted Tinetti Balance Assessment Tool to help assess the likelihood of a fall. The Tinetti tool is the oldest clinical balance assessment tool and the widest used among older people (Yelnik, Bonan 2008). The advantages of Tinetti’s balance assessment tool are its inclusion of both balance and gait and its good inter-rater reliability and excellent sensitivity. (You can read more at the US National Library of Medicine).

Once you have taken your test – ask your physical therapist to go over the results and what options are available to decrease the risk of falls. Find your PT HERE!

Tinetti-Balance-Tool

For more information about balance and fall prevention click the links below:


    
recovery after an injury

The 4 Stages of Recovery After an Injury

- Blog, General Information

recovery after an injury

Soft tissue injuries are commonly categorized depending on a time frame beginning with the date the injury occurred. Physical therapy programs can help make recovery after an injury easier on the body.  Physical therapists are experts in the diagnosis and treatment of soft tissue injuries. They can also determine your phase of healing and the best techniques to continue the path to recovery.

Stage 1: Acute Stage | Protection Phase

A soft tissue injury is termed as acute from the initial time of injury and while the pain, bleeding, and swelling is at its worst. Your body’s aim at this point is to protect your injury from further damage. The usual time frame for your acute symptoms to settle is two to four days post-injury, but this can vary depending on how you treat your injury.

Treatment consists of modalities such as:

to help control inflammation and pain. Gentle movement can be added to maintain mobility.

Stage 2: Sub-Acute Stage | Repair Phase

A soft tissue injury is termed as sub-acute when the initial acute phase makes a transition to repairing the injured tissues. This phase commonly lasts up to six weeks post-injury when your body is busy laying down new soft tissue and reducing the need to protect your injury as the new scar tissue begins to mature and strengthen.

  • Modalities are still used as needed for inflammation.
  • Strengthening exercises are added as tolerated to stabilize around the injured area and begin to increase function.

Stage 3: Late Stage | Remodelling Phase

Your body does not magically just stop tissue healing at six-week post-injury. Healing is a continuum. At six weeks post-soft tissue injury your healing tissue is reasonably mature but as you stretch, strengthen and stress your new scar tissue it often finds that it is not strong enough to cope with your increasing physical demand.

When your body detects that a repaired structure is still weaker than necessary, it will automatically stimulate additional new tissue to help strengthen and support the healing tissue until it meets the demands of your normal exercise or physical function.

The period between six weeks and three months post-injury is commonly referred to as the remodeling phase.

  • Treatment will focus on progression back to pre-injury level and modality use is minimized.
  • Strengthening exercises are more dynamic and in several planes of motion.

Stage 4: Final Stage | Ongoing Repair and Remodelling

The final stage of tissue repair can last from 3 months up to 12 months. Scar tissue needs time to properly align and gain tensile strength needed for the forces placed on it. This phase focuses on improving the quality of the new tissue and preventing re-injury.

  • Treatment will be sport and activity specific to prepare for demands placed on the injured site.
  • Education on preventing re-injury is key!

Every injury faces its own challenges and breakthroughs. For more detailed information about a specific soft tissue injury reach out to your physical therapist. They can bring you successfully through each stage of recovery after an injury.

physical therapy near me

PT News PTandMe

PT News August 2024

- Blog, General Information, Hand, Head, PT News

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout August 2024. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

Parkinson's Disease physical therapy

1. Physical Therapy for Treating Parkinson’s Disease: Enhancing Quality of Life & Mobility

Written by Green Oaks Physical Therapy, with locations throughout the Greater Dallas Fort Worth Area.

Parkinson’s disease (PD) is a progressive neurodegenerative disorder that primarily affects movement. It is characterized by tremors, stiffness, bradykinesia (slowness of movement), and postural instability. These symptoms can significantly impact a person’s quality of life, making everyday tasks challenging. Physical therapy plays a crucial role in managing Parkinson’s disease, helping patients maintain mobility, improve balance, and enhance their overall well-being…  Read more

 

Men's pelvic health

2. Why Pelvic Floor Health Matters for Men

Written by Wright Physical Therapy, an outpatient physical therapy practice located throughout Southern Idaho.

Pelvic floor massage for males is more important than you might think. Men often overlook the significance of their pelvic floor muscles, which play a vital role in various aspects of health and well-being. If you’re looking to understand why pelvic floor health matters and what benefits it offers, here’s a quick overview…  Read more

 

tennis elbow

3. 5 Effective Exercises for Tennis Elbow

Written by Ability Rehabilitation an outpatient physical therapy group located throughout Central FL. 

Do you suffer from tennis elbow? This condition, also known as lateral epicondylitis, occurs when the forearm muscles connected to the elbow become inflamed. It affects 1 to 3% of the general population. Repetitive activities like playing racket sports or engaging in certain occupations like painting, carpentry, and plumbing often exacerbate this condition. The symptoms of tennis elbow include pain and a burning sensation on the outer side of the elbow, along with weakened grip strength… Read more

We hope you enjoyed our picks for the PT News August 2024 edition.

Find these locations and others to start feeling better today!

Physical Therapy Appointment

Game Day Nutrition

What to Eat Before, During, & After a Game

- Blog, Sports and Fitness

Game Day Nutrition

What athletes eat can have effects on game-day performance. It’s important to eat foods that will fuel the body and provide enough energy during the game. Carb-loading, however, is not a beneficial strategy for everybody. Loading up on carbs has both its pros and its cons for different athletes. With this in mind, we have put together our game day nutrition general list of some foods to consider before, during, and after a game.

physical therapy near me

Updated: 3/8/2023

Why you Should Eat Before a Game or Workout and What Foods are Best?

Many people who eat a nutrient-dense diet that meets their energy needs don’t need extra fuel to exercise at moderate intensity for 60 minutes or less. Because a game usually lasts longer than an hour of strenuous activity, it is recommended that you eat some type of snack or meal before your game.

Right Timing – Before the Game

Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game. You can have tummy troubles or GI discomfort if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. These competing demands can become a challenge for optimal performance.

Carbohydrates provide the primary fuel for exercising muscles. Athletes should focus on eating carbs, which are broken down in the small intestine. A pre-workout snack that’s a mix of carbs, protein, and healthy fats can give you the energy you need to push yourself harder.

Recommendations for what to eat before a game or workout:

  • Oatmeal with berries
  • Balanced energy bar
  • A banana, an apple or other fresh fruit
  • Yogurt
  • A fruit smoothie
  • A whole-grain bagel or crackers
  • Granola bar
  • A peanut butter and apple sandwich

Avoid

  • High-fiber foods – broccoli, baked beans, bran cereal
  • High-fat foods – eggs, meat, cheese
  • Sugar, soda, candy
  • New foods

What to Eat During the Game

As mentioned before, having food during exercise may result in stomach cramps. Hydration is key during this time. Although there are certain foods that provide energy-boosting hydration as well. Hydrate based on the length and intensity of the activity. Replace fluids according to thirst and weather

Consume

  • Drink 16-32 oz. per hour for workouts longer than 1 hour
  • Sports drinks – for activity longer than 1 hour
  • Watermelon and orange slices are good for halftime

Avoid

  • High-sugar snacks and drinks – candy, soda, fruit juice
  • Energy drink, caffeine
  • Refined carbs – bread, pasta
  • Sugar and caffeine may upset the stomach leading to lower performance

What to Eat After a Game or Workout:

The most important meal on game day is what you eat after your game or workout. During heavy exercise, your body taps into your glycogen storage for energy,  which is the fuel stored in your muscles. After you’ve given it your all to win the game, your muscles have been depleted of their glycogen and broken down. The smartest thing to do after a game is to eat/drink something with protein and carbohydrates around 30 minutes after the game. This will ensure that your energy stores are refilled, your muscles that were broken down are given nourishment to rebuild and repair, and will keep your metabolism at a steady pace.

Research shows that the body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout. The sooner you refuel, the better! 

Here are a few great snack ideas and meal options for you to refuel after your game

Post-Game Recommended Foods

  • Turkey on whole-grain bread with vegetables
  • Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds
  • Grilled salmon with a baked sweet potato
  • Omelet stuffed with sautéed vegetables and avocado
  • Grilled chicken with sautéed or steamed vegetables
  • Salad with roasted chickpeas light olive oil, and vinegar (Vegan)
  • Sautéed or steamed vegetables, with non-GMO tofu (Vegan)
  • Quinoa bowl with blackberries and pecans (Vegan)
  • Burrito with beans, brown rice, guacamole, and salsa (Vegan)

Post-Game or Workout Foods to Avoid

  • Concession candy
  • High-fat, fried foods
  • Energy drinks, soda
  • Large, low-protein meals

Don’t Forget About Electrolytes:

Electrolytes are essential minerals that your body needs to stay hydrated before, during, and after exercise. But they do more than that. Electrolytes also support our body’s vital functions, such as muscle contraction (including the heart), blood pressure, nerve signaling, and much more. They help your body retain fluid during heavy exercise when you’re sweating, so they can also keep joints lubricated and maintain your energy, avoiding dehydration-related fatigue. Adding an electrolyte supplement to your drink throughout the day will keep you in check. Adding lemon and a bit of sea salt to your drink will do the trick as well!

Injured? Need to find a sports nutritionist for designing your game day nutrition plan? Reach out to a physical therapy clinic near you to get a local recommendation and find the help you need!

Physical Therapy Appointment

Read our article on carb loading:

Pros and Cons of Carb Loading