Exercise Ball Chairs: Yay Or Nay?

I do recommend using an exercise ball chair if you have a desk job. It forces you to think about and practice improved posture. It also can help to strengthen your core (abdominals and back) muscles.

Exercise balls are beneficial for improving core stability and strength. They can be used for a variety of exercises and can easily be incorporated into your workout routines. You can find many exercise DVDs with specific theraball programs. The benefit of adding a chair to your exercise ball is that you can keep it at your desk or work station and potentially use it instead of your usual desk chair. Some exercise ball chairs have a little back support, but likely you will not lean against it; it is comparable to sitting on a stool. The chairs also have wheels, like most desk chairs.

The main downfall of the chair is that it may not be high enough for your desk. If that is the case, it is better not to use it. Good posture should be maintained while you are sitting at work, which means you need an ergonomic work station. The largest theraballs I have seen are 80-85 cm, which are appropriate for taller individuals. Some ball chairs may have a higher base, which could bring you up to the appropriate sitting height for your desk/keyboard. 

Another problem with using the chair is that you do not have any back support. Therefore, it may be hard for you to maintain good posture or your back may just get tired. With a normal chair, you have the option of sitting against the back of the chair and adding a lumbar roll or pillow behind your low back to improve the position of your spine. Realistically, most people tend to slump when sitting, and that is true with ball chairs as well.

A feasible option is to use a ball chair for 1-2 hours of your workday. Or you could simply sit on an exercise ball (without the chair) for short periods of time at work. The most important thing about your work station is to have upright posture, which matters more than the chair you use. If you really want to improve core strength, the best way is to do core exercises along with your workouts.

Getting Out Of Your Workout Rut

Whenever you exercise, do you always do the same thing(s)? Treadmill, Zumba, Free weights? Whatever your typical workout routine, it is important to find ways to spice up your exercise so as to really challenge your body and get the most benefit. Here are some easy things you can add or modify.

1. INTERVALS. Instead of jogging on the treadmill at 6.5 miles per hour for 30 minutes, add short amounts of fast running and then resume your jogging pace. Or instead of walking at a moderate pace for 45 minutes, walk for 5 minutes, then jog for a few minutes, then walk again. Or instead of doing free weights for your entire workout, do 5 minutes of cardio, then 5-10 minutes of weights and continue alternating. Just be sure to warm up well before you do any fast/difficult intervals.

2. VARIETY. Do you always use the same machines at the gym? In the cardio part of your gym, there are 7 types of cardio equipment: treadmill, elliptical, stair climber, upright bike, recumbent bike, arm bike, and rowing machine. Of course, there are various cardio classes and sports activities as well. If you exercise from home, do you always walk the same route or do the same exercise DVD? Instead, do exercise that will strengthen ALL your muscle groups. Don't be afraid to try something new.

3. STRENGTH TRAINING. This can include free weights, machine weights, body weight, small dumbbells, exercise bands, kettle bells, medicine balls, etc. Strength training is just as important as cardio exercise if you are trying to lose weight. And these exercises can also get your heart pumping, which means you are still getting cardio! If you have never done this before, try a body bar/body pump class or a strength training DVD. Of course, from home you can always do things like push-ups, crunches, biceps curls, squats, etc.

4. INCREASING INTENSITY. Do not stay at the same pace for weeks-months at a time. If you presently walk at 3.0 miles per hour, you should soon be able to walk 3.5 mph. Guys who like free weights have this one down because they like to brag about how much they can bench press. If you have been in the same exercise class for the past year, you should be ready for something more challenging. Your body will plateau with the same workouts, so it needs to be challenged to further increase your strength, power, and endurance.

Should I Bend Forward To Touch My Toes?

Bending forward (flexing the spine) to touch your toes is NOT a good stretch. Yes, it stretches the back muscles, but it puts your spine in a compromising position, which carries high risk for low back injury. This is especially true if you are standing and bend forward or picking up an object in a forward bent position. The heavier the object you are lifting in the flexed position, the higher your risk for back injury. A back injury (such as a disc herniation or a compression fracture) can result from 1 traumatic lift or simply from habitually bending forward.

You already do a lot of forward bending in your daily life (unless you practice perfect body mechanics, which I recommend). Each time you bend forward, you increase the pressure within the discs (between the vertebrae). You also lose the balance and stability of the spine, which is strongest when it is straight (AKA neutral spine posture). When the spine is neutral, the vertebrae are stacked up and the tissues surrounding the vertebrae are in balance (front-back and right-left). This is the position you should be in when doing any heavy lifting. Have you noticed how professional weight lifters perform a 400+ pound squat?

It is especially important not to do forward bending activities early in the morning, for the first few hours after you wake up. The next time you are tempted to bend forward, try bending backward instead. Also, if you usually stretch your hamstrings by touching your toes, there are many alternative hamstrings stretches that are better for your back.

Another position that puts your spine in the flexed position is sitting with slouched posture. When you combine excessive slumped sitting with excessive forward bending, you are asking for low back pain. But the good news is that it is not too late to change these habits!

Staying Motivated With A Healthy Lifestyle Change

If you have ever begun to eat healthier, lose weight, start to exercise or stop smoking, you have likely found that it is easy to stay motivated at first but it gets progressively harder to stay on track. And if you do not know how to stick to your new lifestyle change, you will fall back into old habits. So how do you persevere with the lifestyle after a few weeks or months?

First, you need support (A LOT OF SUPPORT)! You need someone calling you daily to ask how you are doing with the change and to offer moral support. You need people cheering you on, including family, friends, co-workers, facebook friends, etc. You cannot make a drastic lifestyle change without people pushing you, challenging you, helping you, motivating you, guiding you and praying for you. And I propose that the most successful lifestyle change happens when you do it together with someone else.

Second, you may need to change who you spend time with. For example, if all your friends smoke, it will be nearly impossible for you to quit smoking. Surround yourself with positive influences, who demonstrate the lifestyle that you seek.

Third, you need a plan that is very specific. Just saying that you want to lose weight will get you nowhere unless you plan the steps of your weight loss program. Be sure to have a short-term plan and a long-term plan with specific goals. You may do a diet for 2 months, but how will you maintain the weight loss afterward? Plan how you will respond the next time you are in a tempting situation.

Fourth, you must choose to say no! Once you start the change, do not turn back and do not begin to cheat. A little cheating will turn into continual cheating. For example, if you decide to become a vegetarian, you simply say no to every meat item on the menu. Or if you are giving up desserts, you simply say no to any dessert placed before you (even on special occasions). Do not give yourself the opportunity to cheat; just know that the choice is always no, whether it is January or June.


Here are a few examples that I have seen.
1. An individual wants to stop drinking, stop smoking and go back to college. So he moves to a new town, starts going to church/Bible studies and enrolls in a community college. Soon he has a Bachelor's degree and has been clean for 4 years.
2. An individual modifies eating so as to have a healthy breakfast, protein bar for lunch and healthy supper every day (with no additional snacks). Soon she is down to ideal weight and runs marathons. She has stuck to the plan for years now.


A true healthy change will become part of your lifestyle. Don't you admire people who have the willpower to say no? We all say it in January, but who says it the rest of the year? The ones who do are the ones who get the results. What has helped to motivate you to maintain your new lifestyle?

Practical Tips To Avoid Overeating

1. Try to avoid eating by yourself. Most of us do not binge in front of other people in fear of embarrassment.

2. Chew sugar-free gum. It keeps your mouth occupied without inhaling calories.

3. Keep yourself busy, and spend less time watching TV. When was the last time you watched TV without munching?

4. Drink more water than you think you should. If you feel like eating for no reason, then drink a glass of water.

5. Eat more fruits and veggies. If you want to eat more, then eat what has the least calories and the most nutrients! For example, you finished your supper (1 meat, 1 vegetable and 1 healthy starch), but you want something else. So have another serving of the vegetable.

6. Icy Pops. I lived on these in grad school (when I lost 20-25 pounds). If you tend to snack a lot, then this is one of the lowest calorie snacks I can think of. You could eat 10 of them and not feel guilty.

7. Keep your weakness foods out of the house! Whether it is chips, ice cream, candy or donuts, DO NOT KEEP THEM IN YOUR HOME! Do not flirt with temptation; chocolate wins every time. If you have a craving, go out for dessert and order 1 serving (small or kids size).

8. Eat slowly at mealtimes. Try to finish your meal when everyone else does. Otherwise, you may want to go back for seconds.

9. Stick to an eating schedule of 3 small meals and 2-3 small snacks per day. Try not to eat unless it is one of these times.

10. Exercise more. It will motivate you to eat well. What is the point of working out so hard if you are going to consume the same or more calories that you just burned?

11. Keep healthy options at hand. Be sure you always have fresh fruits, nuts, healthy granola bars, yogurt, etc. in your refrigerator/pantry. Take a healthy snack wherever you go so you are prepared for your between-mealtimes snack.

12. Avoid staying up too late. Late-night snacking is detrimental to your weight loss goals.

Right Way To Load Dishwasher FUNNY

Wrong Way To Load Dishwasher

Wrong Way To Feed Dog

Weight Loss Struggles

As you get on board the weight loss train, give yourself a break sometimes. It is not easy to stick to a healthy diet and exercise routine! I am not overweight, but I struggle with snacking, as I suspect most of you do also. When I am home and the kids are asleep, it is so easy to find something to munch on even though I truly have no reason to eat. I'm not hungry, and it's not time for my mid-afternoon snack; I just feel like going to the pantry and finding something sweet to snack on. Chips don't tempt me at all. I could have 3 bags of potato chips in my pantry for years and I would not open them. But put some Oreos or Snickers in my pantry, and they will disappear in hours or days. Or put turtle tracks ice cream in my freezer, and it will be gone by midnight.

All this is to say that everyone struggles with healthy choices. Exercise is something I love, so it is not hard for me to go to the gym. Actually, it's harder for me to stay home instead of working out (I'm a little hyperactive). But maybe exercising is the part of your diet that you have struggled to maintain. Or maybe you struggle with an active lifestyle because all your hobbies involve sitting. You sit at work and you love movies and video games. Whatever your problem area is, you can overcome it! You might need a friend to help or a support group. But don't keep your feelings inside. Probably there are people all around you that struggle with the same thing. See if you can find someone who has the same difficulty so that you can help each other.

Some things are struggles in the mind; you want to eat but your mind says not to. Often, food wins because you do not even go to battle with it. You are not willing to fight against your cravings; you simply give in to them as soon as they appear. Next time you are tempted to eat when/what you shouldn't, see how long you can fight. If it is 1 minute, that is better than yesterday. If it is 5 minutes, it is better than ever before. And if you go all day without it, you have learned the secret of self-control.

What is your biggest weight loss struggle? Post in comments below!

Prevent Neck/Shoulder/Upper Back Pain With 3 Exercises

If you have pain in all of these areas, you may benefit from these exercises, which help to strengthen your postural muscles.

First, roll your shoulders in backwards circles (up, back, down) slowly. Repeat 20-30 times. Keep your arms down at your sides.

Second, squeeze your shoulder blades together. Hold for 5 seconds. Repeat at least 10 times. Do not shrug up with your shoulders as you do the exercise.

Third, tuck your chin toward your throat, as if you are creating a double chin. Hold 5 seconds. Repeat at least 10 times. Keep your head straight, without looking up or down.


If your doctor has ruled out major diagnoses as the cause of your symptoms, then your pain could simply be a result of bad posture habits. So in addition to the posture exercises, you also need to look at your postures during daily activities. Anytime you are in one position for an extended period of time, you should try to have upright posture, with your chin tucked slightly, a slight arch in your low back and your ears lined up with your shoulders and hips. Keep a small pillow or lumbar roll behind your low back when sitting at a desk or computer.

It is possible that you may need ice, heat or massage after work to decrease your pain and knots, but wouldn't it be better to prevent the pain through good posture/exercises?

Which is easier for you? Good posture or postural exercises? Please post in comments!

Top 10 Healthy Eating Components

If you are trying to lose weight, there are several components of eating that must be modified. Now is the time to learn them, so the good habits will last long after your weight loss is complete.


1. Healthy drinking. This means avoiding sugar-filled drinks most of the time. On occasion, indulge yourself in your favorite soda or latte, but in general drink mostly water. Skim milk, plain coffee and unsweet tea are fine. 1 serving of 100% juice is fine to have once per day. The more water you drink, the fewer calories you will likely eat/drink.

2. Healthy grains. You cannot avoid carbs for the rest of your life, so find the healthy ones! 100% whole wheat bread, whole wheat pasta, brown rice, oats, etc. are the best options. Don't be fooled when you see "whole grain" on the box; check the ingredients. Be prepared; healthy grains typically cost more than the bleached versions.

3. Healthy meats. Start the habit of eating less beef/pork and more chicken/turkey/fish. Vegetarian foods are also great choices for protein. Skinless, boneless chicken breasts are easy to cook in a variety of ways. Fish also can be quickly seasoned and broiled. Simply move your meat from the freezer to the refrigerator the night before you plan to cook it, so it will be thawed and ready to prepare for supper.

4. Fruits/vegetables. Eat a variety of these very frequently. Try to have at least 2-3 fruits and 2-3 vegetables each day. Count up your servings so that you have at least 5 every day! Fresh salads and soups are great options for variety. Also, consider using vegetables or tomato sauces with your meats and/or healthy carbs.

5. Healthy dairy. Dairy is an important part of your diet, so choose low-fat varieties when possible. Do not avoid fat altogether, but make changes where you can (for example: light sour cream).

6. Desserts. Try to replace desserts with healthier options like yogurt, fruit or jello. But indulge yourself in a serving of your favorite dessert on occasion.

7. Snacks. Try to replace junk food snacks with things like granola bars, nuts, whole grain crackers (Triscuits), fresh veggies, etc.

8. Fats/oils. Minimize the use of butter; replace it with olive oil. Avoid fried foods and using bacon fat or other animal fats for cooking.

9. Eating out. Do it less if you can or choose healthy options. Avoid fast food and fried foods. Be careful of your portion sizes. Skip the appetizer or dessert. Order a side salad.

10. Processed food. Minimize pre-prepared, pre-processed foods and frozen meals if possible. They are full of salt and preservatives. Plain, frozen vegetables are fine to cook with because they do not usually have any added salt.

The Difference Between A Diet And A Healthy Lifestyle

Most diets work (at least temporarily) if you stick to them. But why don't they work in the long run? Because they are unrealistic! Eating no carbs or no sugar or counting every calorie is not something most of us can do for a lifetime. It is tempting to do a crash diet because the results are faster. You may actually lose 10 lbs in 1 week. But years from now, which weight loss technique will put you at your target weight and keep you there?

A healthy lifestyle "diet" is the best way to lose weight and to maintain the weight loss. It is not really a diet at all but a modification of your eating, exercising, activity levels and thinking.

Eating is obviously the first thing that changes with a healthier lifestyle. My recommendation is to eat 6 small meals per day. Breakfast, mid-morning snack, lunch, mid-afternoon snack, supper, evening snack. This is realistic because you probably enjoy snacking and do not want to feel hungry all the time. It is easy to divide up your larger meal in order to save some of it for your next snack. For example, instead of having a sandwich, apple, and yogurt for lunch, just eat the sandwich for lunch and save the apple/yogurt for a few hours later. Other areas to modify are eliminating sodas and sugary drinks, decreasing portion sizes, drinking more water, decreasing fried foods, and the list goes on.

Exercising must be added to your life in order to have a healthier lifestyle and to lose weight. Start with 20-30 minutes per day of cardio in order to start a new habit of daily exercise! It will become a habit if you do it regularly for several weeks. Pretty soon you will add in more strenuous cardio workouts and strength training. Both cardio and strength training are key to losing weight and boosting your metabolism.

Your general activity levels must increase if you want to lose weight and keep it off. So take a look at your daily routine and see how much sitting you do. If you sit most of the day, then your lifestyle is too sedentary, and you need to add in more standing/walking activities. The sky is the limit on what you can do standing up. Almost anything you do seated can be done standing. So see what you can modify in order to be up on your feet more throughout every day!

Lastly, your thinking must change in order to improve your eating, exercising and activity levels. What has your attitude toward these been? Do you eat because you are hungry or just because it is there? Do you eat too much because you are lonely or upset? Do you watch too much TV when you know there are other things that are better for you? Why do you make excuses for not exercising? Take control of each of these areas in order to have control over your own weight!


"I can do all things through Christ who strengthens me!"  -Philippians 4:13 (NKJV)

I Am Hosting A Free Weight Loss Program: Join If You Dare!

If you want to be a part of my exclusive weight loss program, comment below with your email address. Feel free to be anonymous. I am preparing a menu and exercise schedule (and guidelines).

Urgent Reasons To See A Doctor Immediately For Back Pain

1. You had major trauma to your back (fall, car accident, lifting injury).

2. You are under age 20 and have back pain without a known cause.

3. Your back pain does not change or improve with any position (sitting, lying, standing, walking).

4. You have had cancer in the past and now have unexplained back pain.

5. You have significant, unexplained weight loss in a short period of time.

6. You have weakness in one or both legs, in addition to your back pain.

7. You have difficulty urinating, urinary incontinence or urinate more frequently than usual.

8. You have noticed some lack of bowel control or incontinence.

9. You have numbness in the genital/anus/perineum areas.

10. Your back pain is worse at night than during the day.

11. Your back pain is accompanied by fever and weakness.

If you have any of these symptoms presently and/or they began at the same time as your back pain, see your physician today!

Reference: MVA, motor vehicle accident. From Waddell G: The Back Pain Revolution. NY: Churchill Livingstone, 1998.

Back Pain Referred From Other Medical Conditions

If you have back pain without a known cause, it may be referred from another body part or medical problem. Here are some medical conditions that can cause pain in the back in addition to their other symptoms.

Metabolic-related:
Cancer or malignant tumor: Your back pain is worse at night, it wakes you up, no position decreases the pain, you may have had cancer before, you are likely over age 50, you may have rapid, unexplained weight loss.

Osteoporosis: You are likely an older woman, may have sharp pain in the mid-back or pelvis, may have dull pain which decreases when you lie down, you may have fallen recently.


Blood-related:
Abdominal Aortic Aneurysm: You are likely over 50 years old, have abdominal pain in addition to back pain, and you can feel a lump in your abdomen.


Stomach-intestine:
Pancreatitis or cancer: You have stomach pain which spreads to the back, you have fever, nausea/vomitting, have lost weight and notice fat in your stool.

Penetrating or perforated duodenal ulcer: You have stomach pain which spreads around to your back.


Rhematologic:
Fibromyalgia: You are likely a young or middle-aged woman, you have pain throughout your body, you have difficulty sleeping, you feel continually tired.

Scoliosis: Your spine curves toward one side, you may feel like one shoulder is much lower, your back does not look symmetrical.


Urinary:
Nephrolithiasis: You may have abdominal pain which spreads around to your back, you may have groin pain, you have bloody urine.

Pyelonephritis: You have pain to the touch on one side of your low back, you have a fever, and you have difficulty urinating.


Men's Issues:
Prostatitis: You are likely over age 30, you have difficulty urinating, you have back pain and perineal pain.


Women's Issues:
Endometriosis: You are a young or middle-aged woman, you have pain in the pelvis and back.

Pelvic inflammatory disease: You are a young woman, you are sexually active, you have a fever and difficulty urinating.

Ectopic pregnancy: You have pain in your back and abdomen, you had a positive pregnancy test.




Reference:
Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. Mosby: 2003. Page 562. Table 9-2: "Conditions That May Mimic Musculoskeletal or Mechanical Back Pain."

 

I Need To Lose Weight Now!: You Have Abs, You Just Can't See Them!

I Need To Lose Weight Now!: You Have Abs, You Just Can't See Them!: By Craig S Savino The most common mistake that most people continue to make when working on developing six-pack abs, is to con...

Tylenol Vs. Ibuprofen for Pain?

When you are hurting, what is the first medicine you reach for? Here are the differences.

Tylenol is the brand name of Acetaminophen, which is a pain reliever. It can also be used to decrease fever. It is not an anti-inflammatory. It provides short-term pain relief for mild-moderate painful conditions. There are different doses of Acetaminophen, such as Tylenol Arthritis, which is stronger than Extra Strength Tylenol. One benefit of Tylenol is that it is more gentle on the stomach and can be taken without food.

Motrin, Advil, Ibuprofen and Aspirin are categorized as non-steroidal anti-inflammatory drugs (NSAIDs). They are used for decreasing pain, fever, blood clotting and inflammation. You may be prescribed an NSAID instead of Tylenol for inflammatory problems, such as bursitis and tendonitis. NSAIDs have potential gastrointestinal side effects.

So in general, both Tylenol and Ibuprofen are good options to treat your short-term pain. However, if you have inflammation (including swelling), it is better to use Ibuprofen. Be sure to consult your physician and pharmacist for any specific questions. If you have pain that requires chronic use of over-the-counter pain meds, report it to your doctor or healthcare provider to be evaluated. Have you had any side effects from using Tylenol or Ibuprofen? Please share in the comments section!


See the 2 links below for more info about Tylenol Vs Ibuprofen:

http://www.epharmacies.com/online-pharmacy-medicine-blog/should-you-switch-from-tylenol-to-aspirin-or-ibuprofen/

http://www.ehow.com/about_5448390_tylenol-vs-ibuprofen.html

Best Exercise for Achilles Tendonitis

• "Perform a toe raise on a 4-6 inch box or step with both legs. Once on your toes, lift the uninvolved leg and lower yourself slowly into dorsiflexion."
•  
• <http://www.nismat.org/ptcor/eccentric_achilles>

Of all the exercises and stretches you could do for your Achilles tendon, this is the one I recommend the most. As the photos show, push up onto your toes using both feet. Then lift up the good leg so that you are standing on the affected foot only. Lower your body weight down slowly using only the affected foot. (The person in the photo is treating right Achilles tendonitis). Before raising back up, be sure to put the good foot back on the step. So always go up with both legs; then go down with the affected one only.

Repeat at least 2-3 sets of 10 repetitions. Take no more than 1 second to push up and at least 2-3 seconds to lower down. Do this exercise at least 3-4x/day.

Other things I recommend are resting from painful activities, wearing shoes that cause the least pain, deep massage to the Achilles tendon and back of the heel, calf stretches, ice massage (rub ice directly onto the painful area) and Physical Therapy. 



Reference:
The Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT). Physical Therapy Corner: Eccentric Training for Treatment of Achilles Tendinosis. <http://www.nismat.org/ptcor/eccentric_achilles>

Right Way To Brush Teeth, Funny Video

Wrong Way to Brush Teeth

What Are The Treatment Options For Low Back Pain?

1. Oral pain medicine, which may include non-steroidal anti-inflammatories (NSAIDS like Ibuprofen), steroids, narcotics, muscle relaxers, etc.

2. Physical Therapy, which may include exercise, joint mobilizations/manipulations, modalities (such as electric stimulation, lumbar traction), postural corrections, body mechanics, education about cause of pain and forms of self-treatment/prevention, hands-on techniques, taping, functional activity training, aquatic/water therapy.

3. Injections to the lumbar spine (such as Cortisone).

4. Surgery (more common with major spine trauma or with chronic low back pain that has failed to improve with conservative treatments).

5. Chiropractic care, including manipulations and decompression (a form of lumbar traction).

6. Alternative therapies, including massage, accupuncture, etc.

7. Advertised home treatments, such as an Inversion Table, Back2Life, etc.

8. TENS (transcutaneous electrical nerve stimulation) unit, which is a device that you connect to electrodes placed on the skin of the low back. This is similar to the electric stimulation at Physical Therapy and Chiropractor offices.

9. Over-the-counter creams, medications, heat/ice, patches, supplements.

10. Bracing (more common after certain low back surgeries).


My biggest advice for you is 3-fold:
Prevent low back pain; it can be prevented!
If you have occasional low back pain, read the book "Treat Your Own Back," by Robin McKenzie.
Try Physical Therapy before other treatment options.

Which Is Better For Pain Relief: Ice Or Heat? Part 2

1. Use heat for stiff or tight muscles, including knots.

2. Use heat for stiff joints, especially before stretching them. This will help to maximize the range of motion achieved with stretching.

3. Use heat for short-term pain relief of a body part. Use a heating pad for 10-15 minutes. Be sure not to fall asleep on a heating pad because burns can result. Also, be cautious not to have the intensity of the heating pad too high. If the lowest setting on your heating pad feels too hot, use towels to layer between your skin and the heat.

4. Use heat as an adjunct to relaxation techniques.

5. Use heat as a form of pain control for back pain and/or neck pain. However, if you rely on heat regularly or daily for pain relief, you may have an injury or problem that needs to be addressed medically.

6. Use heat to treat stiffness in the hands (such as from rheumatoid arthritis). Dip your hands in a sink or bucket of warm water for several minutes.

7. Do not use heat on a new injury, area of inflammation or swollen area.

8. Do not use heat over the area of a blood clot, hemorrhage or malignancy.

9. Do not use ice or heat if you have decreased sensation in that part of the body.


Reference:
Cameron, Michelle H. Physical Agents in Rehabilitation, From Research to Practice, 2nd ed. 2003: Saunders.  Pages 158-180. (Chapter 6: Thermal Agents: Cold and Hot).

Which Is Better For Pain Relief: Ice Or Heat? Part 1

If you have a local area of pain (back, neck, shoulder, knee, etc), you may have tried some over-the-counter remedies, including ice and heat. But which one should you use?

1. Use ice to treat swelling. This is especially true for swelling in the lower body (knee, ankle, foot). Prop your leg up so that the affected body part is higher than your heart and put a bag of ice or frozen vegetables on it for 10-15 minutes at a time. Be sure to have 1 layer of cloth (such as a pillowcase) between the ice and your skin. Swelling in the leg will increase whenever you walk, so rest it as much as possible.

2. Use ice for an inflammatory problem, such as tendonitis (shoulder, knee, elbow, ankle, etc). Ice is more effective than heat for these conditions.

3. Use ice for pain control. It will help to numb the affected area in order to provide short-term pain relief.

4. Use ice if using heat for your painful area has not provided good pain relief.

5. Use ice if you have pain and are not sure whether to use ice or heat. Most people tend to use heating pads and have never tried ice to see if it is more effective for their pain.

6. Use ice for heel/arch pain related to plantar fasciitis.

7. Use ice to treat a new injury for the first several days or longer.

8. Use ice for your back pain. You may be surprised and find that it gives more relief than your heating pad.

To Be Continued!

How To Strengthen Opposite Muscle Groups

Let's begin with an easy example: biceps vs triceps. When you strengthen the biceps, you are stretching the triceps. These two muscle groups work together but in opposite directions. A biceps curl puts the biceps in a shortened position while the triceps muscle is lengthened. For maximum strength, mechanics and balance, both muscle groups need to be strengthened equally. This is especially important for male weightlifters because you may prefer to strengthen the front of your body (biceps, chest, abs, etc).

Here are a few more examples of opposite muscle groups: abs vs. back extensors, quads vs hamstrings, hip abductors vs hip adductors, hip flexors vs hip extensors, pecs vs upper back. No matter what muscle group you are working on, there is an opposite group that needs equal attention. The easiest way to do so is to do the same number of exercises for the opposing groups. If you are doing 3 sets of 10 biceps curls, you also should do 3 sets of 10 triceps extensions.

The opposite muscle groups do not have to be strengthened on the same day, but I would recommend it for simplicity or if you have trouble remembering which muscles you worked each day. Typically, you will divide up your weight training into body parts for a weekly schedule, so here is an example of how to train opposite muscle groups on the same days.

Monday: chest and upper back
Tuesday: legs (all groups)
Wednesday: shoulders and arms (front and back)
Thursday: abs and low back

If you have more time per session and want to work each muscle group several times/week, try this:

Monday: chest, upper back, shoulders, arms
Tuesday: legs, abs, low back
Wednesday: chest, upper back, shoulders, arms
Thursday: legs, abs, low back

How To Prevent Groin Injuries During Sports

1.Do a good warmup before practicing your sport. Slow jogging is an ideal warmup for sports that involve running. Walking fast, slow-moderate cycling or jumping jacks are other good options. Try to be sport-specific in your warmup. Do this for at least 5 minutes.

2. Stretch your groin muscles (hip adductors). The following link demonstrates 4 options. Choose at least 1-2 adductor stretches, and hold each for 20-30 seconds. Repeat at least 3-4 stretches on each leg.


http://orthopedics.about.com/od/sprainstraintreatment/ss/groinstretch.htm

3. Stretch other hip muscle groups as needed, including hamstrings, hip flexors, IT Band, quadriceps and piriformis. Hold each stretch for 20-30 seconds. Repeat at least 2 of each stretch.

4. Start practicing at a moderate pace and progress to playing at full speed.

5. Stay warm during all breaks from playing or running. During longer breaks, do more groin stretching.

6. Spend time regularly stretching your groin muscles, even on days you are not playing the sport.

7. Strengthen sport-specific target muscle groups on your days off. Be sure to strengthen both hip adductors (inner thigh) and abductors (outer hip/thigh).

The 4 Components Of Aerobic Exercise

There are 4 factors in aerobic training: Type of exercise, frequency (# of times weekly), duration (length of each workout), and intensity (how hard you work).

1. The type of exercise you select is important because it must be something you enjoy or at least tolerate regularly. The more you enjoy it, the more you will be motivated to do it! There are endless forms of aerobic exercise, including jogging, walking, cycling, aerobics, sports, cardio equipment, swimming, etc. If you are training for a sport or race, be sure to include sport-specific cardio workouts. It is good to include different types of exercise if possible (for example: walking and cycling).

2. The frequency of exercise depends on what you are training for. If you are starting an exercise program for the first time, you may not be training for any sport or race, but setting your frequency ahead will help you stick to your regimen. Perform your aerobic exercise at least 3-4x/week (or more). Take a rest day after a very difficult, long, or extra-challenging workout.

3. The duration of your aerobic exercise depends on the intensity (#4). If you exercise at a higher intensity, you can work out for less time per session (effective if you are super busy and have only 20-30 minutes/day to exercise). Likewise, a low-intensity workout means you need to exercise longer in each session.

4. The intensity of your exercise can be easily measured by checking your exercise heart rate (in beats per minute). Pending your doctor's recommendation, you should exercise at ~60-80% of your maximum heart rate (220 minus your age). If your intensity is too low, you will not get the most benefit from your aerobic workouts. Be sure to increase your intensity as your aerobic endurance increases (for example, increase average pace from 3.0 miles per hour during week 1 to 3.5 miles per hour during week 2).



Reference:
Baechle TR, Earle, RW (editors). Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 498-501 (Chapter 21: Potteiger, Jeffrey A. Aerobic Endurance Exercise Training).

How Much Water Should I Drink During Exercise?

How do I know if I am dehydrated? Dark urine, urine with strong odor, not having to urinate, fast heart rate, muscles stay excessively sore.

How much should I urinate daily? At least 4x/day (~8-10 fl oz each time).

Which electrolytes do I lose during exercise? Sodium, Chloride, Potassium.

How should I replace these electrolytes? Likely you already consume enough sodium chloride (salt). Potassium can be replaced through bran cereal, meat, fish, milk, yogurt, broccoli, raw carrots, legumes, avocados, bananas, citrus fruit, potatoes and nuts (among others).

Should I drink water during or after exercise? Drink it before, during and afterward. It is best to be hydrated throughout your workout because you lose so much fluid through sweating. You need to drink even if you do not feel thirsty.

Is it better to drink a large amount at once or small sips? It is ideal to drink a larger amount at one time (~8 fl oz) because it will pass through the stomach quickly. Try to do this every 15-20 minutes.

Do I need sports drinks when exercising? Water is sufficient during usual workouts (30-60 minutes). But if you will be exercising or playing a sport for several hours (especially outdoors), a sports drink can help to replace electrolytes and a little sugar.



Reference:
Baechle, Thomas R, Earle, Roger W (editors). Essentials of Strength Training and Conditioning, 2nd ed. Human Kinetics. 2000. Pages 246-249 (Ch 12: Reimers, Kristin & Ruud, Jaime. Nutritional Factors in Health and Performance).