Blood Clots While Traveling: Prevention Is Key!

Traveling puts you at increased risk for blood clots (DVT or deep venous thrombosis), which can lead to a more serious pulmonary embolism (PE). But you can help to prevent blood clots by doing some simple exercises while you drive, ride or fly to your summer vacation. These can be easily remembered because they start at the feet and slowly work up to the shoulders.

7 Traveling Exercises To Prevent Blood Clots:

First, move your ankles up and down frequently. Do at least 30-50 repetitions every hour that you are sitting. You can also move your ankles in circles both directions for variety. Be sure to exercise both legs! Another variation is to keep your feet on the floor and lift your heels (calf raises), then lower them back down. Repeat 30 times. Do the same with your toes (toe taps) for 30 repetitions.

Second, kick your legs up and down. Keep your thighs supported on the seat and extend your knees fully, then lower them back down. Repeat 30 times on both legs. You can do both sides together or alternate sides.

Third, squeeze your thighs together and hold for 5 seconds, then release. Repeat 30 times. It is helpful to place a pillow between your knees/thighs as you do this exercise.

Fourth is glut squeezes! Squeeze your buttocks together and hold for 5 seconds. Repeat 30 times. 

For the abdominals, draw in your ab muscles as if tightening a belt. Hold for 10 seconds. Repeat 10-20 times.

For the upper body, do shoulder circles (up, back, and down) for 30 reps. 

To stretch the shoulders, reach overhead fully and hold for 5 seconds. Repeat 3-5 times.

More Blood Clot Prevention Tips:

Stand up as frequently as possible. If you are driving, try to stop every 2 hours. Walk around during this much-needed break! If you are in a plane, stand and walk at least once every 1-2 hours. Tell your doctor that you will be traveling, in case he/she recommends you take medicine to prevent clots. Try to keep moving whenever you are out of the vehicle.

For more information about blood clots, see:

http://thinklikeapt.blogspot.com/2012/04/blood-clots-can-kill-who-is-at-risk.html

Zumba: Is It Worth The Wait?

I frequent the gym during the busy hours of the early evening, when it seems everyone is there. So as I ride the bike or climb the stepper (if it happens to be open), I can't help but notice the ever-growing line waiting for Zumba class. The class starts at 6 pm, but ladies start arriving at 5:30! I presume they either want to be guaranteed a front-row space or they have nothing else to do between 5:30 and 6. Obviously each Zumba class at that hour gets filled to the max, so I can understand someone wanting to arrive a few minutes early. But let's consider why you are doing Zumba to begin with: to get fit and/or lose weight in a fun way. So what better way to jumpstart your workout than to WORK OUT!!!

Imagine the calories you could burn, the muscle tone you could build and the metabolism you could boost in the half hour that you stand in Zumba line twice per week?!! Maybe I'm just a fitness nerd and care way too much about exercise, but is it not common sense to spend your time at the gym actually exercising? You drove to the gym, planned Zumba into your day, yet you stand there in the hall outside the Zumba classroom for what totals hours every month.

Don't get me wrong: I'm not saying to skip Zumba or to do any less of it. Instead, simply add a little workout into your Zumba wait. Hop on the bike or do some free weights. Jog on the treadmill! Don't waste valuable gym time standing in line for more than a few minutes. That is how you will really get fit and see the greatest weight loss possible.

To be fair, I have never actually done Zumba, but it looks like a fun-filled form of aerobic exercise. Nowadays you can find it anywhere for a good price, so I encourage you to try it, especially if you have difficulty motivating yourself to exercise. But to make the most of your time, do some exercise while you wait for class to start!

Finally, I never see a line for the much-more-strenuous spinning class, so give that one a try next time. I suspect it will work you harder than Zumba.

Do you agree or disagree? Please post in comments!

What Should I Do For Chronic Back Pain?

First, you should see your primary care physician. He/she will decide if you need a referral to a specialist. 

Second, consider your most conservative treatment options, such as medication and Physical Therapy (PT). There are several types of Physical Therapy options. If you have seen a Physical Therapist before and still have chronic back pain, maybe you need to find a therapist that specializes in the spine. 

There are three main forms of specialty PT that are most effective for chronic back pain. Mechanical Diagnosis and Therapy (MDT), Manual Therapy, and Aquatic Therapy. Your primary doctor, spine specialist or pain specialist may prescribe PT for you and refer you to a specific PT clinic. But do not hesitate to do your own research on local PTs in order to find the clinic that will best meet your needs. It is your choice where to get your Physical Therapy once it is prescribed (just like you choose your pharmacy). Just remember that not all PTs are the same. Some clinics specialize in orthopedic rehab, neurological rehab, pediatric rehab, spine rehab, aquatic therapy, geriatrics, etc, so select carefully in order to maximize your time, effort and cost. Getting the proper Physical Therapy could help you to prevent injections or even surgery. 

Third, if you are still not getting better, follow up with your doctor/specialist. You may be a candidate for injections or other treatments. Injections are effective for some back patients. Some get short-term relief, some get long-term relief and some get no relief, depending on your diagnosis and other factors.

Fourth, increase your fitness level. Get on a weight loss program if you are overweight or obese. Start exercising regularly. This, by itself, could drastically decrease your back pain. It is urgent that you start to do cardio exercise 5-7x per week. Work up to at least 30 minutes per day of moderate to heavy cardio exercise (a walking program may be the easiest, cheapest and most convenient option).

Fifth, if you have done all of the above and still have chronic back pain, see your specialist again, or get a second or third opinion. You should at least know your diagnosis, prognosis and treatment options. If you do not know these yet, ask more questions until you get the answers you seek.

As a PT, I obviously recommend PT over other treatment options. I recently saw a patient with chronic back pain for >20 years and radiating leg pain for >1 year. Within 1 PT session his leg pain was gone and within 3-5 sessions, his back pain was gone! A PT will help to find the cause of your pain, the proper treatment(s), and the best ways to prevent future episodes. 

What Your Toothbrush Tells You About Back Pain

Where do you store your toothbrush? Most of us store it right on the bathroom sink. Why do you store it there? Why don't you store it up on the top shelf or down in the bottom drawer? Your answer gives a simple example of BODY MECHANICS! You store your toothbrush within close reach to make life easier and more convenient. Why bend if you don't have to?

BODY MECHANICS is using your body to its advantage so that you don't have to work harder than necessary for whatever task you are doing. Here is another example. Ladies: why don't you carry your heavy purse by holding it with 1 or 2 fingers? You have naturally learned that the easiest way to carry a large handbag is strapped over your shoulder. 

We all practice good body mechanics with things like where we place our cups/plates/silverware in the kitchen, where we put our socks in our drawers and where we position our debit cards in our wallets. We want easy access to the objects that we use the most every day. So good body mechanics comes naturally...until we deal with our backs. We use our backs for things that our legs and arms should do, such as lifting and bending. Our leg muscles are massive and powerful and can do much heavier lifting than our back muscles. And our shoulder and arm muscles are very strong and able to lift, carry or hold significant amounts of weight.

So to prevent back pain, keep your back straight and use your legs more. Try squatting down using only your legs (maintaining a straight spine position) the next time you need to reach down toward the floor. Here is one easy way to demonstrate bad body mechanics: hold one arm straight out in front of you (with elbow straight) and place a dictionary or phone book in your hand. Time yourself to see how long you can keep it there.

Is Your Sleep Position Causing Carpal Tunnel Syndrome?

Think about the position of your wrists/hands when you are going to sleep. Do you ever curl up in fetal position with your hands and wrists curled inwards around your chest?

One of the treatments for carpal tunnel syndrome is a wrist brace/splint, which keeps your wrists in a straight or neutral position throughout the day or night. So if you can learn to keep your wrists in that position now, you may avoid dealing with carpal tunnel syndrome in the future.

Carpal tunnel syndrome can come from excessive writing, typing, repetitive wrist bending (for example, sewing activities), or anything that puts continual stress on the inside of the wrist. Even improper body mechanics with repetitive smart phone use can put you at risk. 

Symptoms of carpal tunnel syndrome are pain on the palm of the hand (more on the side of the last few fingers and not the thumb-side), and may include tingling in the palm and 3rd-5th fingers.

Very simple stretching can treat carpal tunnel, if you do it consistently to treat and prevent symptoms. The wrist flexor stretch video in the previous post is a very effective stretch. Hold each stretch for at least 10-15 seconds  (you may hold up to 30 seconds). Repeat at least 2-3 repetitions every hour that you are having pain. If it decreases your symptoms, you can do even more repetitions.

Finally, be sure to find a neutral or straight position for your wrists during your daily activities, including sleeping.

PTBuddy.com - Elbow, Wrist & Hand Injury - Wrist Flexor Stretch

Dealing With Chronic Pain

Chronic pain can affect every aspect of your life, but it does not have to take over your life. Here are some practical tips to help you deal with chronic pain.

1. Know your treatment options. What treatments have you tried (medicines, therapies, surgeries, injections)? What doctors/specialists have you seen so far? Do not be afraid to get a second and third opinion, especially if you have unanswered questions about the diagnosis and treatment options for your condition. Be sure to ask your healthcare providers all your questions about your symptoms, concerns and needs. 

2. Exercise! Find a form of exercise that is most tolerable and do it frequently. Exercise produces natural feel-good hormones in your body called endorphins! There are countless exercise benefits for your heart, lungs, muscles, metabolism, digestion, mind and every system of your body, so do not stop exercising or moving because of chronic pain. More than likely, exercise will make you feel better and lack of exercise will make you feel worse.

3. Modify your postures. Look at your posture and find ways to improve it. Use upright chairs, lumbar support rolls, extra pillows, etc to improve and maintain good posture. Start standing and walking with upright posture. Use assistive devices (cane, walker, crutches, braces) as needed to help improve your posture and balance.

4. Modify positioning. Do you sit all day in your recliner chair or sofa? Are there certain positions that aggravate your symptoms for an extended time that you can avoid? Change positions frequently. Stand up and walk around often, even if it is only for a few minutes at a time. You may need to avoid certain chairs, beds, or couches. Be picky about where you choose to sit when you are in public. 

5. Find a hobby. Give yourself something to wake up for every day. Choose something that promotes activity and movement, such as gardening, yoga, or cooking. Having an active hobby will benefit you both physically and mentally.

6. Stay social. Do not isolate yourself because of your pain. Spend time doing activities with your family and friends. Or find ways/places to make friends. Find a local support group for individuals with your condition. 

7. Do not neglect the power of prayer. Jesus performed miraculous healings, and God still does miracles today!

Healthy Recipe: Grilled Chicken With Guac & Salsa

Healthy Recipe:  Grilled Chicken With Guacamole and Salsa

First, season and grill your chicken breasts. Set aside.
Chop up green pepper and tomato. Add fresh lime juice, salt, pepper and cilantro. Set aside.
Mash avocado and mix with fat free sour cream and seasoning of choice.
Slice the chicken breast. Cover with guacamole. Then top with fresh salsa.

If you are trying to cook healthy foods, you may get tired of grilled chicken. This is an easy way to add nutrients and flavor to your plain chicken breast, and it beats the usual side garden salad. For your convenience, this meal is easily prepared in ~20 minutes! I made it last night for supper, and it looked/tasted so good, I had to post it!

To make yellow rice, I add a little Turmeric powder and chopped, fresh or frozen vegetables. For seasoning, I like to use a little salt and garlic powder.

For juicier chicken breast, I grilled it with a little Worcestershire sauce.

Choosing Your Ideal Weight

There are several things to remember about your ideal weight.

First, it is a number that YOU should choose. There may be lists, charts and guidelines for your ideal weight based on your height, but those are only tools to help you make your own weight goals. There is nothing wrong with being a few pounds over what a list says you should weigh as long as it is a weight that you are completely happy with. Your body type and shape is different from everyone else's, so do not expect yourself to fall perfectly into the 50th percentile. 

Secondly, your health matters more than your weight. There are a lot of unhealthy, skinny people out there. If you focus more on health and less on weight loss, you will likely lose more weight! Weight loss is a natural result of healthy lifestyle decisions. On the other hand, starving yourself is bad for you, no matter what size you are. 

Thirdly, try to appreciate your body type and shape instead of hating your curves (or lack of them). Do not expect that weight loss in itself will make you love your body. Even when you lose weight, you likely will still have physical characteristics that you love and hate. They all are your God-given features, so at least accept them as part of who you are. 

Finally, do not compare yourself to others, whether friends, siblings or movie stars. This is an issue for most women and some men. Only a few women in the world look like models, but the rest of us are beautiful as well! And if we spend our time trying to be someone else, we miss out on our own life, beauty, talent and purpose. 

In your weight loss journey, it may be more effective to make goals for clothing size or waist size instead of pounds. Or select goals based on exercise instead of your weight (such as jogging 3 miles or exercising 40 minutes per day). Don't let the number of your weight become an obsession because it can fluctuate daily. Instead, weigh yourself once per week or less. Focus more on what you are doing to improve your health than the numbers on your scale. As you become healthier, you will feel great physically! And the weight will come off as a result (and stay off)! 

The Best Single Exercise For Knee Pain

If you have knee pain of almost any type, one of the first exercises you would learn in Physical Therapy is a Straight Leg Raise (SLR). This exercise is done to strengthen the quadriceps muscle (quads) of the thigh and to provide stability for the knee joint. An added benefit is that it also strengthens the hip flexors (muscles on the front of hip). 

The following link (~30 second video) shows a modification of the Straight Leg Raise. It is performed with the leg rotated outward, which emphasizes the medial or inner part of the quads muscle (VMO). 

http://www.youtube.com/watch?v=OmB1ck20IfA

With a basic Straight Leg Raise, you first bend the knee of the good leg to keep your back safe and comfortable. On the affected or painful side, straighten the leg completely and lock the knee. This is an isometric contraction for the quads muscle (quad set). With the knee straight, slowly raise the leg up about 10 inches, hold it for a few seconds, then slowly lower it back down to the surface. Repeat at least 10 times and work up to 30 repetitions by practicing a few times daily. Once you can do 30 reps, add a 1-pound ankle weight and practice with that resistance until you can do ~30 reps without stopping. Then progress similarly, 1 pound at a time, until you get to 10 lbs (it should take you 2-4 weeks if you do it 2-3x daily).

This can cause fatigue or strain to the front of the hip, so do not progress too fast if you are getting pain or discomfort there. It is important to do the exercise slowly in order to use muscle control and not momentum. Also, do not raise the leg too high, which would draw in other muscle groups. Do not forget to keep the knee locked the entire time. 

For resistance ideas, you can use adjustable ankle weights, which range from 1-5 or 1-10 lbs and have removeable 1-lb weights. You could also use resistance bands, starting with light resistance and slowly progressing to harder ones. However, I recommend ankle weights more than therabands for this exercise so that you can keep your good knee bent.