Category Archives: Blog

April is Occupational Therapy Month

April 7, 2016 Teresa Stockton - Blog, Events

This month we celebrate occupational therapy, which helps individuals get back to doing all the things they love on a daily basis. Occupational therapy enables people of all ages live life to its fullest by helping them promote health, prevent or live better with injury, illness or disability. It is a practice deeply rooted in science and is evidence-based, meaning that the plan designed for each individual is supported by data, experience and “best practices” that have been developed and proven over time.

Occupational therapists and occupational therapy assistants focus on “doing” whatever occupations or activities are meaningful to the individual. It is occupational therapy’s purpose to get beyond problems to the solutions that assure living life to its fullest. These solutions may be adaptations for how to do a task, changes to the surroundings or helping individuals to alter their own behaviors.

When working with an occupational therapy practitioner, strategies and modifications are customized for each individual to resolve problems, improve function and support everyday living activities. The goal is to maximize potential. Through these therapeutic approaches, occupational therapy helps individuals design their lives, develop needed skills, adjust their environments (ex: home, school or work) and build health-promoting habits and routines that will allow them to thrive.

By taking the full picture into account a person’s psychological, physical, emotional and social makeup as well as their environment—occupational therapy assists clients to do the following:

• Achieve goals
• Function at the highest possible level
• Concentrate on what matters most to them
• Maintain or rebuild their independence
• Participate in daily activities that they need or want to do

Written by the American Occupational Therapy Association.
For more information, go to: www.aota.org

Frozen Shoulder: How Physical Therapy Can Help

April 6, 2016 Teresa Stockton - Blog, Shoulder

Physical therapy can help patients experiencing frozen shoulder regain movement faster. If your initial pain doesn’t go away with usual pain relievers, it’s probably time to check with a physical therapist. That’s because it can take up to TWO YEARS to go away on it’s own! This is definitely not something to be ignored.

Adhesive capsulitis is more commonly known as frozen shoulder, and with good reason: It can render your shoulder so stiff, it’s almost impossible to button your shirt — that is, if you aren’t in too much pain to get dressed in the first place.

Where does this injury Come From?
In general it comes on after an injury to your shoulder or a bout with another musculo-skeletal condition such as tendinitis or bursitis. Quite often its cause can’t be pinpointed. Nonetheless, any condition that causes you to refrain from moving your arm and using your shoulder joint can put you at risk for developing this injury.
It affects 10-20 percent of people with diabetes according to the American Academy of Orthopedic Surgeons. Women are more likely to develop this injury than men and it occurs most frequently in people between the ages of 40 and 60.

Where does the diabetes come in?
Well, doctors still aren’t exactly sure. But they believe that excess glucose impacts the collagen in the shoulder. Collagen is a major building block in the ligaments that hold the bones together in a joint. When sugar molecules attach to the collagen, it can make the collagen sticky. The buildup then causes the affected shoulder to stiffen, and the pain prevents you from moving your arm. Ouch!

This injury has Three Stages:
FREEZING
Pain slowly becomes worse until range of motion is lost.
(Lasts 6 weeks to 9 months)

FROZEN
Pain improves, but the shoulder is still stiff.
(Lasts 4 to 6 months)

THAWING
Ability to move the shoulder improves until normal or close to normal.
(Lasts 6 months to 2 years)

Physical therapy is often very effective in treating frozen shoulder. If your initial pain doesn’t go away with the usual pain relievers, it’s probably time to check with a doctor. That’s because it can take up to two years to go away on its own! This is definitely not something to be ignored.

TREATMENT
Treatment focuses on controlling pain and getting movement back to normal through physical therapy. Sometimes surgery is also considered. Talk to your doctor about treatment options that are right for you.

PREVENTION
Because doctors don’t really understand the causes, it can be difficult to prevent them in most cases. Keeping your blood sugars under control is always key to avoiding all complications. Doctors have also found that people who’ve suffered an injury to their shoulder or stroke are also at an increased risk, because of the immobility the other condition has caused. If you have diabetes and have had a shoulder injury, talk to your doctor or a physical therapist about what kind of exercises you can do to make sure this doesn’t happen to you.

Written by the Therapy Team at Advanced Physical Therapy

Achilles Tendon Care – New Therapy Can End Months of Pain

March 29, 2016 Teresa Stockton - Ankle, Blog, Foot

The Achilles tendon is the large cord-like structure at the back of the ankle. It is responsible for transferring the muscle forces generated by the calf, which in turn allows you to roll onto the ball of your foot during walking and running.

We don’t realize it, but this tendon can withstand tremendous stress. It can tolerate forces of greater than 1000 pounds. However, it is also a tendon that can become inflamed and injured. Symptoms include pain (in the tendon or where it attaches to the heel bone), swelling, weakness in the leg and morning stiffness. The discomfort that resolves as the day progresses is common.

Often, physical therapists see clients that experience chronic Achilles pain. New research concludes that there is hope for these patients. Recent studies have shown that a certain Achilles condition called tendinosis, responds very well to a specific program of, what we call, eccentric loading. Given enough time and proper technique, physical therapists can help these patients recover from a problem that may have been bothersome for several months.

Who do you know that is experiencing Achilles or some other type of foot pain? There is a good chance that physical therapy can help, and make dramatic changes in someone’s condition. Please, don’t hesitate to call your physical therapist.

PUT ICE ON A NEW INJURY
What should I put on a strained muscle or joint? This is a popular question. The answer is a simple acronym:

• R est
• I ce
• C ompression
• E levation

You need to rest an injured joint, muscle or ligament. Ice helps with pain relief and to some degree, decreases swelling. Compression and elevation help decrease the swelling that results from a soft tissue injury. Excessive swelling can cause additional cell/tissue damage.

VIEW A RICE PICTURE
Picture of a proper RICE technique on the knee:
http://www.ptclinic.com/downloads/1-1.pdf

March is Athletic Trainers’ Month

March 24, 2016 Teresa Stockton - Blog, Events, Sports and Fitness

This month, we recognize all athletic trainers and their hard work making everyone look and feel better. Here are some key messages from NATA (National Athletic Trainers’ Association):

ATHLETIC TRAINERS ARE EXPERTS
Working to prevent and treat musculoskeletal injuries and sports-related illnesses, athletic trainers offer a continuum of care unparalleled in health care. ATs are part of a team of health care professionals – they practice under the direction of and in collaboration with physicians. ATs work with those individuals who are physically active or involved in sports participation through all stages of life to prevent, treat and rehabilitate injuries and medical conditions. Athletic trainers should not be confused with personal trainers or “trainers” who focus solely on fitness and conditioning. Always refer to an “athletic trainer” or “AT” to ensure clarify of profession and quality of care.

ATHLETIC TRAINERS SAVE LIVES
Sports injuries can be serious. Brain and spinal cord injuries and conditions such as heat illness can be life threatening if not recognized and properly handled. ATs are there to treat acute injuries on the spot. Athletes have chronic illnesses, too. People with diabetes and asthma can and do safely work and exercise, and the athletic trainer can help manage these critical health issues as they relate to physical exertion.

NOT ALL ATHLETES WEAR JERSEYS
The duties of many workers – such as baggage handlers, dancers, soldiers and police officers – require range of motion and strength and stamina, and hold the potential for musculoskeletal injuries. ATs work with individuals in various settings to help with the prevention and treatment.

THE ATHLETIC TRAINER IS THE HEALTH CARE SYSTEM FOR ATHLETES AND OTHERS
Athletic trainers are on site. They work with patients to avoid injuries; they’re there when injuries happen and they provide immediate care; and they rehabilitate patients after injuries or surgery. It’s a continuum of care. They know their patients well because they are at the school, in the theater or on the factory floor every day.

ATHLETIC TRAINERS TAKE RESPONSIBILITY AND LOWER RISK
School administrators, athletics directors and coaches have their own jobs, which may pose a conflict of interest with athlete safety; they are not experts in managing injuries or sports-related illnesses, nor should they be responsible to do so. Handling injuries at school or at work, rather than sending the patient to the emergency department, saves money and time loss – and gets them back to their activity faster. Just as professional athletes do, recreational athletes should have access to athletic trainers.

For more information please visit: www.nata.org

Managing an Aging Back

March 22, 2016 Teresa Stockton - Aging, Back, Blog

Most people at some point in their life will have to deal with a painful back. The time and intensity of the back pain is different for everyone, some will have had symptoms when they were in their teens, mid-life or in their golden years. No matter when you first start to receive symptoms more than likely these symptoms will increase in intensity and frequency as you age. Fortunately there are ways to manage back pain as well as counteract our aging process to prevent further problems from developing.

In the back there are many conditions which can develop. The important thing to remember is that not all back conditions are the same and what works for one condition doesn’t necessarily work for other conditions. This is important because in the age where answers are literally at your fingertips every piece of information on back pain needs to be taken with a grain of salt. In order to help manage your own condition it is important to really pay attention to what makes your symptoms better and what makes them worse. By being in tune with your body and what is going on with your symptoms you can take some beginning steps at managing your back pain.

As we age our body changes dramatically in all areas especially in the back and often once we understand how our back ages it is easier to understand your own symptoms.

1. JOINTS: As we age whether in our back or in other areas of our body our joints begin to break down. By breaking down we literally mean that the edges of the bone that interface with other bones change in shape and surface area. Some joints literally develop bone spurs or extra calcification of a bone surface as well as elimination of bone or jagged surfaces as opposed to flat rounded surfaces. With all the changes in the boney surfaces it causes movement between the surfaces to be less fluid or more restrictive resulting in stiffness, loss of motion and pressure put on other structures such as nerves.

2. MUSCLES: Our muscles during aging also begin to lose fluid and suppleness. As we age certain muscle fibers are lost which are more responsible for strength and power and we are left with more fatty tissue. Our muscles also lose elasticity and become more rigid and tight. This all in turns leads us to have a loss in motion, flexibility and strength.

3. DISCS: As discussed with degenerative disc disease and the conditions associated with the disease, the discs in our back literally shrink down. We lose the big cushiness of the fluid filled disc which unfortunately causes us to loose some shock absorption forcing more force.

With all of the changes described above there is an underlying theme of restricted motion and mobility in the spine. Therefore it is important to remember in order to counteract these changes we need to work on restoring and maintaining appropriate flexibility, mobility and strength. For example as described above our discs shrink which causes our joints to take more brunt of the force of the body. Therefore in order to prevent a constant break down of our joints our muscles must be flexible and strong enough to absorb this force and strain on our body.

Managing your back as you age can be possible but requires many steps and hard work. It isn’t something that can be done in two days or two weeks it takes a long in order commitment to change your body. It took a lifetime for your body to age so it isn’t realistic to expect a change in the aging process in a few weeks. Key aspects in managing your low back are:

1. FLEXIBILITY: As we mentioned motion and stiffness is a key factor in our aging process therefore it is extremely important to make sure our muscles stay as lengthened as possible. Some of examples of these exercises are: press ups, long thoracic rotations, SKTC, DKTC, and corner stretch. Remember these are key exercises for the back but it is important to keep all muscles flexible as all of our joints in our body break down.

2. CORE STRENGTHENING: This is a term which has been widely popularized in the last few years. It specifically describes strengthening the muscles which are responsible for controlling your entire spine. This means these muscles help to absorb the shock and forces put on your spine and body by preventing them from going to your joints. Another term also associated with this is lumbar stabilization exercises. Which means working on strengthening both sides of the spine at one time in order spread the force out evenly throughout the back. Some basic examples of these are: bridges with a squeeze, prone alternating arms and legs, seated marches with and without arms on ball, and supine alternating arm to legs.

3. POSTURE: As we age our posture is certainly affected. As a society we tend to be very prone to sitting and slouching forward and as we age this process is enhanced by the changes in our body which force us more into a forward flexed or “hunched” position. Therefore in order to retaliate against this it is important to work on key exercises which work on extending or maintaining the proper position of the spine. Some of these exercises are described in our stretching exercises but others are: scapular squeezes, extension over a roll, and standing hip extension.

When dealing with back pain it is important to remember that exercising is a key to help manage and control your current symptoms as well as prevent further symptoms. Unfortunately we can not take back the changes that occur as you age but we can change certain aspects of your body to help minimize these effects. By making a commitment to work with your back and body as it ages you can truly change the way your body will perform specific movements and how these movements will affect your body. In exercising with a problematic back it is important to remember that discomfort and general soreness is normal but true pain is not. You need to listen to your body and pay attention to how certain symptoms are affected by your new exercise routine.

If you have had symptoms for a long period of time and they aren’t changing with exercises or are getting worse it may be time to seek formal medical attention. This is especially important if symptoms are beginning to travel into your leg or symptoms are advancing to more neurological signs such as tingling/numbness in your feet/leg and weakness or giving way of your legs. This is a sign that symptoms are progressing and are becoming more neurological.

Physical Therapy can be a successful tool in combating back pain. In going to physical therapy you will have a formal evaluation in order to determine your condition and based on this condition an appropriate treatment strategy. This often will occur with appropriate modalities in order to help with the inflammation of muscles and nerves as well as help reduce pain. Once pain has gotten under control you will be instructed on specific exercises/activities that will be beneficial to your back. You also will be given specific tools to help reduce the inflammation of certain structures and improve the overall condition of your back. Your therapist should also work with you to set you up with a program in which you can continue to perform while you are at your home.

Industrial Athlete Tips for Health and Work Recovery

March 17, 2016 Teresa Stockton - Blog, Industrial Rehab

THE INDUSTRIAL ATHLETE
Industrial workers use their bodies to perform their jobs just as an athlete would. An athlete may do his/her job for 3 hours during a game whereas an industrial worker uses their body for 8 hours every day. It is important to take care of the most important tool you have at your disposal, your body.

HYDRATION
It is important to maintain hydration to prevent premature exhaustion and muscle injury. Appropriate fluid levels are important for cells in the body to recover and repair. This is especially important in workers who are in a warm environment or have to use heavy non-breathable PPEs. Some studies recommend drinking 1 cup of water every 30 minutes.
• Maintaining hydration is also important when not at work. When a person has sign of dehydration, it is usually too late. No longer sweating or becoming thirsty are signs of dehydration.
• Alcohol can have an adverse effect as it increases the rate of dehydration.

REST
Proper rest is important for proper muscular recovery and prevents fatigue at the end of the day and week. When the body and mind do not have the necessary “shut down” time, physically – fatigue and injury can result and mentally – unclear thinking, poor decisions and shortness of temper can result.

STRETCHING
A good method of injury prevention is stretching. A good program will be developed for the most significant muscle groups you use during your work day.

General rules for stretching:
1. Stretching is to be done slowly, gently and should not produce pain.
2. Perform stretches until you feel a slight pull and hold.
3. DO NOT BOUNCE during stretches.
4. Hold stretches for seconds, not counts.
5. It is not uncommon to have some muscular soreness for 3-5 days after performing stretches that you may not be accustomed to.
6. If you feel sharp pain with any stretch – stop performing that particular stretch.

Article about the industrial athlete was written by the Therapy Team at STAR Physical Therapy.

PT News

March 15, 2016 Teresa Stockton - Blog, PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

1. The Right Time to Exercise
Written by the Therapy Team at The Jackson Clinics Physical Therapy

Patients often ask if there is a right time of day to exercise. They wonder whether it makes a difference if they work out in the morning, afternoon or evening, and if it’s possible to synchronize their body’s natural rhythms with their daily activities. Read More

3. The Importance of Sleep for a Healthy Life
Written by the Therapy Team at Momentum Physical Therapy

Do you love hitting the snooze button? I think it’s safe to say that many of us do! Do you do it so often it causes you to be late for work, meetings, or school? If so, it may be time to look at your sleep routine. Read More

Modalities: What They Are and Why We Use Them

March 8, 2016 Teresa Stockton - Blog, General Information

Every treatment is truly a modality with exercise (including Therapeutic Exercise, Therapeutic Activities and Neuromuscular Re-education) being the most popular and effective.

ULTRASOUND: Can be performed for thermal or non-thermal benefits. A crystal in the sound head vibrates at a specific frequency (usually 1 or 3 MHz) when an electrical current is passed through the crystal. The ultrasound waves that are produced are absorbed best by high collagen content tissues (tendon, ligament, and muscle). The frequency controls the depth of penetration with 3 MHz being more superficial and heating up more quickly than 1 MHz. An effective treatment area is no greater than twice the area of the ultrasound head (5cm^2 US head). Physical therapists use ultrasound frequently on tendinosus injuries, or plantar fasciitis as well as ligament injuries, and in conjunction with transverse friction massage and exercise.

ELECTRICAL STIMULATION: Most often performed in outpatient orthopedic PT clinics for muscle re-education or pain control. The waveform, frequency and wavelength are different depending on the reason for using this modality.

With neuromuscular estim (NMES) two electrodes are typically used. Physical therapists use NMES to the quadriceps (specifically VMO) to regain quadriceps control to restore active terminal knee extension. There is an on and off time with NMES, and the patient is usually performing a quadriceps exercise during the time the NMES is on.

When electrical stimulation is used for pain control the term TENS is commonly used, which stands for Transcutaneous Electrical Nerve Stimulation, but even NMES is technically TENS. With TENS various set-ups can be used, but the most common is IFC (Interferential Current) at 80-150 Hz with 40% scan. This requires 4 electrodes in a crossed-diagonal pattern with the treatment area in the middle. An interference pattern is created, and varies throughout the treatment giving the sensation that the current is moving around, and preventing the patient from becoming too accustomed to the sensation. There can be some carryover of pain-relieving TENS effects between sessions, but I generally consider this to have a temporary effect lasting for up to 2-3 hours after the session. Often heat or ice is applied during the treatment as well. If you want to prescribe a home TENS unit for a patient for pain management we are happy to assist by working with vendors to obtain a device for a patient, and to teach them how to use the device.

TRACTION: Static (constant tension) traction is most commonly used, unless the patient’s condition is very reactive, and then intermittent traction may be used. A home traction unit may also be ordered for a patient, and we can train the patient in the set-up and usage of those devices. They are available for both cervical and lumbar traction, but lumbar traction is much less commonly used. A patient must be able to tolerate 20# of cervical traction, typically, for insurance to cover a home device.

PHONOPHORESIS AND IONTOPHORESIS: Both of these are drug delivery methods. Iontophoresis uses direct current electricity to drive a charged medication deeper into the tissues while phonophoresis is the usage of a medication in an ultrasound gel or cream. The research support is better for iontophoresis than phonophoresis, but neither are very good. Iontophoresis most often is done with dexamethasone with a negative polarity and the medication is placed under the negative electrode. With phonophoresis the US, at least theoretically, opens up channels to allow the medication to be absorbed more readily, but in doing US with a medication, the ultrasound transmission is not as good as with the normal ultrasound gel.

WHIRLPOOL: Cold or warm whirlpools are somewhat common still in athletic training rooms, but not utilized nearly as much in a PT clinic. They also used to be used very commonly for wound debridement, but the time and expense of the water and sterilizing the whirlpool after use, coupled with the existence of good medicinal/chemical methods for wound care have made whirlpool use for that purpose much less common.

Eating Healthfully on a Tight Budget

March 3, 2016 Teresa Stockton - Blog, General Information

When you are on a tight budget, shopping for food can be challenging. It is a common misconception that cutting back on food expenses means sacrificing good nutrition. However, you can be healthier and wealthier by getting wiser about planning meals and shopping. Here are some guidelines that can help:

Let the Plate Be Your Guide
Many people plan their meals around meat, and leave grains, vegetables, and fruit for side dishes. However, according to Choose My Plate, the bulk of your diet should be made up of vegetables and fruit. And at least half of your grains should be whole grains such as whole wheat breads, pasta, and brown rice. Meats and dairy products should be treated as side dishes and eaten less frequently. This is not only more economical but more healthful. Here are a few examples of meals made mostly with whole grains, fruits, and vegetables:
• Chili—beans, vegetables, and meat, served with a salad
• Stir-fry—vegetables with a small amount of meat served over rice or pasta and a salad
• Stews or soup—beans, vegetables, pasta, rice, meat or chicken, served with salad
• Taco—beans or meat with lots of lettuce, tomato, onions, and a corn tortilla

Make It From Scratch
Many of the prepackaged, boxed, canned, and frozen foods you buy from the store are high in fat, calories, sodium, sugar, and cost, compared with foods prepared at home. They may also be lower in vitamins and minerals. You pay for the fancy packaging and convenience of these items, but you get much less for your money. For example, you can make many more bags of popcorn from a bag of unpopped corn compared to buying a bag of already-popped popcorn. The pre-made popcorn is much more expensive and has more fat and sodium than what you can make at home. Of course, making food from scratch may take a little more time, but it can be well worth it in terms of cost and nutrition.

Have a Game Plan for Shopping
Have a game plan for shopping that includes what you are going to buy and where you are going to buy it. Here are some tips on developing a shopping plan:
• Plan meals and snacks several days in advance. Then write a shopping list—and stick to it!
• Compare prices among grocery stores. Shop at national chains and discount food outlets. Do not shop at convenience stores.
• Go to stores that sell generic foods, store brand foods, and foods in bulk.
• Use coupons with caution. They are often for foods that are more expensive. Do not buy junk food or something you normally would not buy, just because you have a coupon.
• Never shop on an empty stomach.
• Look for sales on items that are on your list.

When shopping, it’s also important to look for foods that are fresh. Check the dates on perishable items like meat, cheese, and yogurt. If you aren’t able to consume the item before the date, then you shouldn’t purchase it.

Check the Unit Prices of Items
The unit price calculates the cost of a product per unit. For example, a unit could be by the ounce, pound, or number of items in a package. Unit prices are usually marked on the shelf below the product. For example, let’s say you are looking for canned beets and there are three different brands to choose from. If you look at the unit price below each one, you can find the brand that is cheapest, especially if you buy the largest can. However, it only makes sense to buy the largest can if you are sure you will use it all.

Read Food Labels
It is easier to make the most nutritious choice when you know how to read the nutrition facts label. These labels contain the nutritional information and are found on most packaged foods. Use the nutrition facts label to focus on the facts that are most important to you, such as the fat, sugar, or sodium content. Nutritional labels make it easier for you to compare similar products.

Buy in Bulk… When It Makes Sense
Save time and money by buying in bulk. You can buy in bulk through supermarkets, buying clubs, food cooperatives, farmer’s markets, and warehouses. When you buy in bulk, you can purchase a product in multiple or large units that can be stored, or from an open container in the store, such as a bin of rice where you can scoop out as much as you want. Before buying in bulk, keep the following tips in mind:
• Buy only products that your family will like and use often enough so that they will be used before spoiling or becoming outdated. Otherwise, you will waste food and money.
• Not all bulk items are bargains. Make sure the item is really a good buy and saves you money. Check the unit price; do not just look at the size of the package.
• When you buy in bulk, you buy more than you can use before your next shopping trip. Be sure you have enough money to do this.
• You should know what type of storage is needed for the product and have enough space to store it.
• Beware that buying in bulk can lead families to overeat or eat too quickly. If this happens, you could run out of food or money before the end of the month. Make sure you can store food so that it will not get eaten too quickly.
• Freeze prepared items in small containers rather than one large container so you only need to thaw the servings you need.
• Know proper storage times for different foods. For example:
• Ground meats: 3-4 months in the freezer
• Hot dogs: 1-2 months in the freezer
• Eggs: 3-5 weeks in the refrigerator
• Opened lunch meats: 3-5 days in the refrigerator
• Bacon: 7 days in the refrigerator
• Fresh chicken or turkey parts: 9 months in the freezer

Eat at Home
Eating out can be expensive and the food is often high in fat, salt, and sugar. A spaghetti dinner at a restaurant could cost $10 or more, but only a few dollars if you prepared it at home. At a restaurant, your extra costs go toward profits and tips. Consider having a potluck. When you entertain guests at home, ask them to bring a dish.

Be Prepared
If you are going to be out running errands or shopping with your family, bring some healthy snacks and drinks with you. That way, if hunger hits, you will not be tempted to stop at a fast food restaurant or buy snacks from a vending machine—something that can hurt your wallet and your waistline. Whether you make snacks at home or buy them from the grocery store, it is less expensive than buying them in the mall.

by Amy Scholten, MPH

RESOURCES:
American Dietetic Association
http://www.eatright.org

Choose My Plate—US Department of Agriculture
http://www.choosemyplate.gov

CANADIAN RESOURCES:
Canada’s Food Guide
http://www.hc-sc.gc.ca

Dietitians of Canada
http://www.dietitians.ca

REFERENCES:
Charts: food safety at a glance. FoodSafety.gov website. Available at: http://www.foodsafety.gov/keep/charts/index.html. Accessed January 27, 2016.

Eating better on a budget. Choose My Plate, US Department of Agriculture website. Available at: http://www.choosemyplate.gov/ten-tips-eating-better-on-a-budget. Updated September 1, 2015. Accessed January 27, 2016.

Lino M. Nutrition doesn’t have to be expensive. Choose My Plate, US Department of Agriculture website. Available at: http://www.choosemyplate.gov/sites/default/files/printablematerials/USDABlog-NutritionDoesntHaveToBeExpensive.pdf. Published August 25, 2011. Accessed January 27, 2016.

Last reviewed January 2016 by Michael Woods, MD Last Updated: 3/13/2014

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.

The Most Common Reasons People Do Not Adhere to Exercise Routines

March 1, 2016 Teresa Stockton - Blog, Sports and Fitness

Nearly 50% of Americans will make New Year’s Resolutions in 2016, and the two most common goals are weight loss and exercise. Considering in 2008 that 34% of the U.S. was classified as obese, these resolutions are important.Currently, less than 50 % of Americans meet the physical activity requirements per the CDC. Despite the large spike in exercise at the beginning of each New Year, most resolutions fail by February. There are countless reasons, and they are directly paralleled to the most common reasons people do not adhere to exercise, and pain.

Time:
Time is the most cited reason people do not exercise. With a finite amount of hours per day, plan your day around your exercise plan – not the other way around. This allows you to prioritize your efforts toward the one thing that improves every aspect of your health, exercise. Also, you can break your activity up into 10 minute bouts throughout the day. You can take the long way in a walk to work, use the stairs, walk on your lunch break, etc. The goal is to get at LEAST 30 minutes of aerobic activity 3-5 times per week.

Fatigue:
If you are beat at the end of a long work day, don’t try to work out at the end of the day! Plan your workouts when you have the most energy. While this is easier said than done, take stock of your current daily routine. If you are a morning person, hit the gym before work. If you are a midday warrior, utilize your lunch break. If you like to work out a little later, take your athletic clothes with you and hit the gym before you get home. A benefit of exercise is increased energy, but it takes energy to make energy.

Lack of Experience:
Exercise doesn’t have to be complicated. The ultimate goal is to raise your heart rate and challenge your muscles. The spectrum of ways to exercise is enormous, but it is best to choose routines or activities that interest you and correlate with your goals. However, it is important to chose activities that fit your current level of fitness initially, and you are more likely to continue a program if you are successful at the start. If you can, work out with a partner to help keep you motivated. Lastly, set yourself realistic and specific goals: weight loss is not specific; losing 10 pounds in 12 weeks is specific. When initiating a new routine, consult your doctor to make sure you’re ready for the stress of exercise.

Pain:
Many people don’t exercise due to pain, fear of injury, or the discomfort of delayed onset muscle soreness (DOMS). In a recent study, those with arthritis who exercised 2 days per week or more actually had less pain than those who were sedentary. Lower back pain and knee pain are common deterrents to exercise, but countless studies show regular exercise improves these aches when performed correctly show regular exercise improves these aches when performed correctly. It is also important to seek a fitness professional such at a physical therapist or certified personal trainer when initiating an exercise routine to make sure your form is correct and you are performing movements safely. If you are currently in pain, a licensed physical therapist can address your pain with manual therapy and specific exercise, as well as address your fitness goals.

Don’t wait to begin changing your health and fitness. Begin today by taking the first steps towards better health!

Written by Spence Tomlinson, PT, DPT, Cert. MDT, Clinic Director of STAR Physical Therapy, Kingston Springs, TN