It’s Fall again! time for hot chocolate, bonfires, and watching the leaves turn. It’s the best time of year but Autumn does come with some challenges. One of the biggest challenges is yard work because when those leaves fall it’s time to rake them. On the plus side, yard work such as raking leaves count as moderate exercise! Now some not-so-good news: it is very easy to injure yourself if you are using improper techniques. The colder weather already puts you at risk for muscle pain- muscles constrict in cold weather and are more prone to cramps and strain. Add to that all of the twisting, turning, bending, pulling, pushing, and reaching of raking. And since these are seasonal activities, you are probably using muscles that may not be as limber as expected. All of these factors can contribute to injury. Common injuries include upper or lower back strain, neck pain, and shoulder pain.

Here are some of our Raking Injury Prevention Tips!

General Tips:

• Do stretching exercises before and throughout your yard work
• Stand as straight as possible
• Bend at the knees, not the waist, when you pick up things
• Look into purchasing ergonomic tools. An ergonomic tool has been engineered in such a way that it helps protect you from injury
• Avoid repetitive twisting and turning
• Take breaks. This will allow your muscles to rest and will minimize strain.

Raking Tips:

• When raking leaves, use a “scissors stance.” Right foot forward and left foot back for a few minutes, then switch
• Hold the rake handle close to your body and stand up straight
• Change sides frequently to avoid overusing one side of your body, but avoid twisting when you pass the rake from one side to the other
• When leaves are under the rake, pull them straight back towards your body

If you experience a winter injury from raking, fall sports, day-to-day activities, etc. please don’t hesitate to find a physical therapist. They will be able to take a look at the injury and determine whether or not physical therapy may be the best choice moving forward. With direct access to physical therapy, you have more control than ever before when it comes to your care.

 Find a physical therapist near you!

Healthy Sleeping Tips

Snuggling up for a snooze-fest isn’t just for dreaming about sheep – it’s the best way to help protect your mental health, physical health, and quality of life. For many, getting a good night’s rest doesn’t come by so easily. Tossing and turning throughout the night can lead to exhaustion throughout the day, and the repercussions of poor sleep ripple through every facet of one’s well-being, emphasizing the crucial importance of prioritizing healthy sleep habits.

The National Institutes of Health suggests that school-age children need at least 9 hours of sleep daily, teens need 8-10 hours, and adults need at least 7 hours.

Everyone tends to have their preferred go-to sleep position that always helps them drift into slumber. For some, it’s the classic back position; others find comfort curling up on their side, and some prefer sleeping on their belly.

Sleeping for hours on end in the same position can have its pitfalls if your body is not properly supported. While favorite sleep positions differ, some key principles apply to almost everyone. See which sleeper you tend to be, and think about the tips that apply:

How to Get a Better Night’s Sleep in Your Favorite Position

The Side Sleeper

Put a pillow between your legs to get alignment for your hips to your knees, and make sure the pillow you rest your head on provides alignment with the height of your spine

The Back Sleeper

Make sure the pillow under your head is not too high and provides support for your neck so that your head and your spine are in alignment. If you find that there is pain in your lower back from the curvature of your body, you can put a pillow under your legs to lessen the curvature in your back and relieve stress

The Stomach Sleeper

Not recommended for long periods. This position overextends your neck because it forces you to turn your head to the side while the rest of your body faces the bed. Your arms may also be over-extended if you have them above your head, causing stress to your back

Choosing the Right Pillow

While there are many things you can do to try to get a good night’s rest, the solution may be lying right beneath your head. A pillow that adequately supports the head helps maintain proper spinal alignment, and prevents stiffness and soreness in the neck & shoulders, minimizing discomfort. Proper head support can alleviate issues such as snoring, sleep apnea, and acid reflux by promoting optimal breathing patterns and reducing pressure on the airways.

Here are some factors to consider when you’re out shopping for the perfect pillow:

• Your ideal pillow should let your head rest so that it’s aligned with your shoulders, hips, and heels, forming a straight line from your head to your body.
• If your head tilts back (or to one side when side sleeping), your pillow is too thin and may cause stiffness in your shoulders.
• If your head tilts upward and disrupts the straight line, your pillow is too full or thick. This can reduce the size of your airway, causing you to snore.

Take advantage of the return policy on your pillows and try it out for a few days. If you’re uncomfortable, return it and find another. Keep in mind that the right pillow for you depends on your sleep position(s). Here are some suggestions to get it right the first time!

• BACK SLEEPERS: Try thinner pillows or pillows with more volume in the bottom third to cradle your neck.
• SIDE SLEEPERS: Look for a firmer pillow that fills in the space between your ear and shoulder.
• STOMACH SLEEPERS: Opt for a very thin pillow to keep your back from arching or even sleep without one.

Experiment with different pillows and sleep positions to find what works best for you. Remember, the key is not only in the position itself but also in maintaining proper alignment and providing support where needed.

If these tips don’t help you get a better night’s rest in your favorite sleeping position, or if you are experiencing pain, physical therapy should be considered as the next solution. Range of motion exercises may be prescribed by a physical therapist if you have a neck ailment that limits mobility to your shoulder(s) or arm(s). A physical therapist can work with you to help perform these exercises and determine the cause of your pain to allow your body to heal day in and day out. May your nights be filled with sweet dreams and countless sheep and your days with boundless energy, as you embrace these healthy sleeping tips.

Frequently Asked Questions

What is the healthiest sleeping position?

The side‑lying fetal position is widely recommended because it keeps your spine neutral and reduces pressure on internal organs. Use a medium‑firm pillow to fill the gap between your ear and shoulder.

Can the wrong pillow cause neck pain?

Yes. A pillow that is too high or too flat forces your neck out of neutral alignment. Choose a pillow that keeps your ears, shoulders, and hips stacked in one straight line.

How can I stop tossing and turning at night?

Begin with good sleep hygiene—no screens 30 minutes before bed—then use body pillows or a rolled towel to stabilize your trunk and knees so muscles can relax.

When should I see a physical therapist about sleep pain?

If stiffness or pain lasts more than two weeks or disrupts your daily routine, schedule an assessment. A PT can identify mechanical issues and give corrective exercises.

People who experience arthritis know it can be a pain and just how frustrating the inflammation can be. Inflammation is your body’s natural response to stress, infection, or injury, but when it goes unchecked, it can wreak havoc on your joints and other parts of the body. The good news? Anti-inflammatory foods can help manage arthritis pain.  Here are a few that can be beneficial and can easily be added to your diet:

What Foods Can Best Help Manage Arthritis Pain

There are a wide variety of fruits, vegetables, and proteins that can help manage arthritis pain. These include Brussels sprouts, berries, fish, and more. We’ll go through a some of our favorites.

Cruciferous Vegetables

You might not always think of veggies as pain relievers, but cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage pack a punch when it comes to reducing inflammation. They contain a compound called sulforaphane—a form of sulfur that can reduce inflammation by targeting harmful free radicals and cell damage by as much as 73%! So, next time you’re putting together a meal, throw some of these veggies on your plate and give your body a natural boost.

Aloe Vera Juice

Aloe vera is probably most famous for its soothing, cooling effects when applied topically, but did you know that drinking aloe vera juice can help with inflammation, too? One study found that consuming it in moderation “led to the greatest decrease in inflammatory mediators and arthritis symptoms.” Adding a few spoons to your daily smoothie can give your body a little extra support when you’re feeling that familiar ache. If you’re looking for a refreshing way to calm your joints, aloe vera juice might be just what you need.

Wild-Caught Fatty Fish

If you’re trying to reduce inflammation, wild-caught fatty fish like salmon, sardines, and cod liver should definitely make their way onto your grocery list. These fish are packed with omega-3 fatty acids, which are essential for reducing inflammation. It’s all about balancing the omega-3 to omega-6 ratio in your body, and when it’s out of balance, it can make your inflammation worse. By adding more omega-3s into your diet, you’re helping to bring that balance back into check. Plus, these fish are not just great for your joints, but they also provide a healthy dose of protein and essential vitamins.

Flaxseed

You might think of flaxseeds as just a trendy addition to smoothies, but they have some serious anti-inflammatory powers. Studies show that flaxseeds can help reduce arthritis pain, morning joint stiffness, and improve overall physical health. One study even compared flaxseed to fish oil and found that flaxseed performed significantly better. So, whether you sprinkle them on your morning oatmeal or mix them into your smoothie, adding flaxseeds to your diet could make a real difference in how you feel.

Berries

Berries aren’t just delicious, they’re also packed with anthocyanins, which are antioxidants that help fight oxidative stress and inflammation. The darker the berry, the more anthocyanins it tends to have, so go for purple or red options like blueberries, strawberries, or elderberries. Elderberries, in particular, are loaded with vitamin C and zinc, two nutrients that help support immune function and fight inflammation. If you want to sweeten up your anti-inflammatory diet, berries are an easy and tasty way to do it!

Turmeric

While it may seem counterintuitive, adding a spice to your diet may improve pain control in people with arthritis. This vibrant yellow spice contains a compound called curcumin, which has been shown in hundreds of studies to reduce inflammation. In fact, one study found that turmeric in higher doses worked similarly to ibuprofen in reducing inflammation.

These Anti-inflammatory Foods Can Help Manage Arthritis Pain. Diet, paired with exericse or physical therapy, can help patients get back to living as normally as possible. It’s always a good idea to talk with your healthcare provider before making any significant changes to your diet or exercise routine, but with a little effort and some tasty food choices, you can make your arthritis pain management plan more effective than ever.

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

You’ve made it! You’ve just finished your workout session or a much-needed appointment with your physical therapist!

You’ve got only one thing on your mind – I’m hungry! Post-workout nutrition is needed to help rebuild muscle fibers recently broken down during exercise. What you eat after a workout is just as important as what you ate before.

When to Eat After a Workout

To maximize recovery, aim to eat a balanced meal within 30–45 minutes post-exercise. This period, known as the anabolic window, is when your body is most efficient at absorbing nutrients for muscle repair and glycogen restoration, a form of fuel stored in the muscles. If this is not possible, have a meal within two hours post-workout to achieve the optimal metabolic response to support muscle rebuilding and repair.

The Ideal Macronutrient Ratio for Post-Workout Nutrition

A post-workout snack or meal should consist of carbohydrates and protein, ideally a three-to-one ratio of carbs to protein, along with some healthy fats. Each of these provides the following benefits:

• Carbohydrates to replenish glycogen stores
• Protein to support muscle repair and growth
• Healthy Fats to reduce inflammation and support recovery

A good general rule is to aim for a snack with at least 10 g of protein and double or triple that in carbs (that’s why a serving of chocolate milk, with 24 g of carbohydrates and 8 g of protein, is such a great post-workout recovery drink). You can go a little higher on the carbs after intense cardio or endurance workouts, and after a strength-training session, go a little higher on the protein. This will help to maximize the proper reconstruction of muscle fibers required to increase strength and muscle mass. You can check the nutrition labels on your foods, use an online nutrition database, or use an app to calculate approximately how your meal stacks up.

Should I eat fat after a workout?

Many people think eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a 2006 study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk. Similarly, a 2017 study found that eating whole eggs instead of egg whites was more effective at promoting muscle protein synthesis post-workout.

Quick Tip: Pack a quick snack with you to eat shortly after a workout, to avoid missing the anabolic window. Then you can eat a full meal after you shower or arrive home after your physical therapy appointment or from the gym.

What are some Snacks to eat Post-Workout?

Here are some quick and easy meals and snacks to eat after your workout:

• Whole-grain toast and almond butter
• Oatmeal, whey protein, banana, and almonds
• Tuna and crackers
• Cottage cheese and fruits
• Hummus and pita bread
• Rice crackers and peanut butter
• Cereal with dairy or plant-based milk
• Greek yogurt, berries, and granola
• Protein shake and banana
• Whole-grain crackers with string cheese and fruit
• Pistachios

What are some Meals to eat Post-Workout?

Save time and meal prep a few of these for the week:

• Grilled chicken with roasted vegetables and rice
• Egg omelet with avocado spread on whole-grain toast
• Salmon with sweet potato
• Beef tacos with vegetables
• Tuna salad sandwich on whole grain bread
• Quinoa bowl with sweet potatoes, berries, and pecans
• Black beans/Peas/Chickpeas and rice
• Lentil Soup

Following these tips will help guide you on your road to recovery. However, recovery isn’t just about food, it’s also about listening to your body. If you’re dealing with muscle soreness, fatigue, or persistent aches, seeing a physical therapist can be crucial in ensuring that you’re not overtraining or risking injury. Physical therapists can help with injury prevention, muscle recovery strategies, and personalized rehabilitation plans to keep you moving efficiently and pain-free.

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

Pre-Workout Nutrition Information

When maximizing your workout performance and recovery, pre-workout nutrition plays a crucial role. What you eat before exercise can provide the energy needed to power through a workout session. Whether you’re engaging in a light morning workout, an intense training session, or undergoing physical therapy, knowing how to fuel your body properly can make all the difference in recovery and progress. We’ll explain what to eat, when to eat, and how to balance nutrients to optimize your fitness results. Let’s dig in!

Eating the right foods before exercising ensures your body has the energy and strength it needs to perform at its best. However, the type of workout, its intensity, and your fitness goals will influence what and when you should eat.

Pre-Workout Nutrition: What Should You Eat Before a Workout?

If you have an early morning workout before 9 AM and it’s a light session aimed at weight loss, skipping food and hydrating with a glass of water may encourage your body to burn a higher percentage of body fat to fuel your workout. Research suggests that working out early in the day before eating breakfast may help burn more fat over the course of 24 hours when compared to exercising later in the day.

However, if your workout is moderate or high-intensity, fasting may leave you feeling fatigued and unable to push through your session. Endurance athletes, in particular, should avoid fasting before intense workouts, as a lack of fuel can reduce performance.

Timing Your Pre-Workout Meal

The closer you get to your workout, the simpler your meal should be.

•  2–3 hours before exercise: You’ll have time for your food to digest and be absorbed from your GI tract into your blood. Therefore, eat a complete meal containing protein, healthy fats, and fiber-rich complex carbohydrates. These take longer to break down and provide sustained energy.
• Within an hour of exercise: Choose quick-digesting foods like a piece of fruit, yogurt, or a small bowl of cereal. Eating too close to a workout and too much can cause GI discomfort, sluggishness, or a heavy feeling in your stomach. Avoid high-fat foods at this point!
• 15–30 minutes before exercise: If you’re pressed for time, go for easy-to-digest snacks like a banana, applesauce, or a smoothie. Liquid calories may be easier to tolerate, especially for those with sensitive stomachs.

Best Pre-Workout Meals and Snacks

Your food choices should depend on how soon you’re eating before exercise and the intensity of your workout.

What to Eat 3 Hours Before a Workout

• Grilled chicken with quinoa and roasted vegetables
• Whole-grain toast with almond butter and banana
• Brown rice with salmon and steamed broccoli
• Half a sweet potato with a piece of salmon and grilled vegetables

What to Eat 1–2 Hours Before a Workout

• Greek yogurt with granola and berries
• Oatmeal with sliced almonds and honey
• Cottage cheese with whole-grain crackers
• Egg omelet & whole-grain toast topped with fruit

What to Eat 30–45 Minutes Before a Workout

• A banana with peanut butter
• Low-fat chocolate milk
• A protein smoothie with whey or plant-based protein
• A piece of fruit, such as a banana, orange, or apple
• Nutrition bar with protein (Check out our recipe for our no-bake trail mix bar)

Understanding Macronutrients for Pre-Workout Fuel

Carbohydrates: Your Body’s Primary Energy Source

Carbs provide the quick energy your body needs to power through a workout. They fall into two categories:

• Simple carbs (fruit, white rice, honey) digest quickly and provide a rapid energy boost.
• Complex carbs (whole grains, quinoa, oats) take longer to break down, making them ideal for longer sessions.

Protein: Supporting Muscle Function and Repair

Protein before a workout helps reduce muscle breakdown and supports muscle repair. Plant-based proteins like lentils, tofu, and pea protein powder work just as well as animal-based sources. More information on this later!

Fats: Sustained Energy for Endurance

Fats take longer to break down, making them ideal for low-intensity, long-duration workouts like hiking or yoga. Avocados, nuts, and seeds are excellent pre-workout fat sources.

Fueling your body the right way before a workout sets you up for success, keeping your energy high and your recovery on track. And if you’re recovering from an injury or going through physical therapy, good nutrition plays an even greater role! Paired with physical therapy, the right fuel can get you back to feeling your best faster. Of course, what you eat after your workout is just as important! Find out more about post-workout nutrition to learn how to refuel, recover, and maximize your gains.

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

Continue to Post-Workout Nutrition

There’s nothing like starting anew at any time in your life. Remember when you got your new school supplies at the beginning of the year or started a new relationship, ready to explore the possibilities? New beginnings can be exciting and catapult you into a new chapter of your life. The start of a new year brings everyone an opportunity to change their perspective and set some resolutions. Eating well and staying active throughout the year are two of the most popular resolutions people make —and for good reason.  They are two of the best ways to lead a better life.

Eating Well – Become a Meal Prepper

One of the easiest ways to start eating healthier is to meal prep. Meal prep can help prevent unhealthy, quick-fix alternatives amidst the hustle and bustle of a busy day. Taking time at the beginning of the week to chop or cook ingredients in advance will save you time and keep you from making unhealthy choices in the days ahead.

Meal Prepping will also leave more time to make a conscious effort to eat slowly and savor each meal, giving your body time to tell you to stop eating when you’re full.

Start breaking your bad eating habits this year and add these healthier foods into your diet:

• Healthy fats: Olive oil, avocados, nuts, and seeds
• Protein: Lean meats like chicken or turkey; beans, legumes, nuts, seeds
• Healthy carbohydrates: Brown rice, quinoa, sweet potatoes, oatmeal
• Fruits and vegetables: Load up on colorful fruits and vegetables daily for the best health benefits

DIY Fridge Salad Bar: This has taken the internet by storm! You can set up a salad bar in your fridge to make eating healthy throughout the week much easier while making healthy foods are more accessible to everyone in your household. Chop up your favorite veggies and pre-portioned proteins, put them into containers, and you’re ready!

Staying Active Throughout the Year

Write It Out
Take a moment to write out your resolution and place it somewhere you will see first thing in the morning. This is an effective way to keep your goal in front of your mind as you start each day and reaffirm why you’re making positive daily lifestyle changes.

Writing your resolution on a sticky note and putting it on the bathroom mirror or the fridge door serves as a small visual reminder that can make a huge difference.

Visualize It – How to Have a Winner’s Mindset
Visualization for athletes, often referred to as mental rehearsal or imagery, involves creating a mental image of a specific situation or performance. Sports psychologists have found that the brain doesn’t distinguish much between a vividly imagined experience and a real one. When athletes visualize, they activate the same neural pathways as when they are physically performing the action.

Quick Steps to Help Visualize Your Goals:

• Find a quiet space.
• Close your eyes and take deep breaths.
• Picture the Scene – Imagine the setting where you will accomplish this goal, whether it is in a gym, on a field, or even just with loved ones & friends.
• Imagine each step toward completing your goal.
• Embrace the emotions you’ll feel when you finally accomplish your goal.
• Try to repeat this every day for faster results!

Partner With a Physical Therapist

Staying active doesn’t have to be a solo venture. Physical therapists are great at preparing a routine to help get you moving. If you have an old injury you’ve neglected to tend to or are recovering from surgery, a physical therapist will know exactly what movements you need to make for consistent progress. An incremental approach minimizes the risk of injury or reinjury and allows your body to build strength and endurance at a safe pace.

Whether you aim to increase physical activity, manage chronic conditions, lose weight, recover from an injury, or boost your mental health, physical therapy offers a structured, evidence-based approach to support your efforts. Remember that achieving your health and wellness resolutions is a marathon, not a sprint. With the guidance of a skilled physical therapist, you can make this year the year you achieve your aspirations for a healthier and happier you.