Some people learn best by reading how to complete a task. Others learn best by observing somebody else do it first. For others, listening is the best way for them to pick up on information. When it comes to rehabilitation and exercise, there’s now a resource designed to suit all types of learners.

Wellness Professionals – the leader in joint pain relief, has comprised a video library of rehabilitation exercises specific to the most common musculoskeletal injuries. It was designed to be useful for people with any learning style. The videos allow you to watch the exercise being done, listen to a description of how to perform it with correct technique, and also gives written instructions for you to be able to follow through on your own.

I invite you to check out the video library and share your thoughts, experience, and feedback here.

The knee is a common site for osteoarthritis and various other joint and soft tissue injuries. If you have intermittent aching in your knees, the first thing I would recommend (if I wasn’t able to see you to look at it) is to start to work on strengthening and stretching the quadriceps.

The quadriceps are a group of 4 muscles that run along the front of the thigh and over the knee cap. When they contract, the knee straightens and the knee cap glides up towards the hip. Strong quadriceps help to improve the stability of the knee joint, encourage proper function of the knee, and allow us to easily walk, go up and down stairs, and stand up and down.

When the quadriceps are tight, the degree of flexion, or bending of the knee can be restricted. Tight quadriceps also create undue stress on the kneecap and cause a compression at the knee joint. The result may be pain with activities such as stairs, squatting, running, and prolonged sitting.

Try these quariceps stretch and strengthening exercises and you may notice your knees start to ache just a little less.

Whether you’re a high school softball player, seasoned golfer, weekend warrior, or training for the Boston marathon, you are an athlete. As an athlete, you can be proactive in preventing injuries so you stay healthy and perform well throughout the spring, summer, and beyond. One important aspect of injury prevention, regardless of your sport, is stretching.
Many patients I work with are faithful when it comes to cardiovascular and strength training, but a lot of them skip the stretching due to time constraints and the feeling that it is somehow less important. Stretching is at least as important as cardiovascular and strength training for performance, injury prevention, and rehabilitation. It is better to do a shorter cardiovascular and strengthening workout in order to save time for stretching, than to sacrifice this crucial component of the training program.

The goal of stretching is for the muscles to achieve a new lengthened resting position. When muscles are flexible, or lengthened, joint motion is less restricted, thereby decreasing the likelihood of pain and injury. In order for the muscles to learn their new lengthened position, you should stretch at least twice a day. Once you have achieved better flexibility, you should stretch once a day to maintain it. It may seem overwhelming to think you have to find time to stretch once or twice a day; however a few minutes of stretching can be well worth your time and effort. You can try stretching throughout the day so it will seem less daunting.

Keep these tips in mind when stretching:

Hold the stretches (never bounce) for 20-30 seconds, and repeat 3 times. Stretch 1-2 times/day.

Stretch after you are warmed up from exercise or a warm shower. If, for example you are a runner, you can jog for 5 minutes, and then stretch your major muscle groups. Then do your training run, and end with a stretching session.

Never stretch into pain. The stretching sensation may be uncomfortable, but it shouldn’t be painful.

If you develop a new injury or pain, follow the PRICE protocol: protect, rest, ice, compress, and elevate. Consult with your physician sooner than later to prevent a chronic problem from developing.

Now that you have some basic guidelines for how to stretch, I’m going to try to convince you why you should make time for it.

Better flexibility is only one benefit of stretching. Stretching can help reduce pain felt during or immediately after completing a workout. It also helps alleviate delayed onset muscle soreness (DOMS), which can occur following a strenuous workout, as a result of a new exercise routine, or due to insufficient stretching. DOMS typically develops 12 to 48 hours following an activity and is a result of tiny microscopic tears in the muscles. Stretching can help improve the circulation to these muscles to promote the healing process. It also helps prevent a cycle of continued trauma, pain, and swelling which could evolve into a more nagging problem, such as tendinitis.

Stretching also helps improve your posture. Tight muscles can pull people into hunched or slouched positions. These faulty postures contribute to shoulder, neck, back, and hip strain, particularly in athletes. You will likely perform better and with less chance of injury if you have good posture and alignment. You will also look stronger and more confident if you stand tall.

Relaxation and stress reduction are two additional reasons to stretch. Whether your stress stems from your competitors in an upcoming game, how to perfect your swing, or the best way to shave a few minutes off your best time, stretching allows you to breathe, unwind, and loosen your muscles, which can in turn help improve your concentration and performance.

Although a total body stretching program is ideal, it is important to target the muscle groups that you use most during your sport. For example, pitchers and golfers need to keep their shoulders, trunk, and hips flexible. Runners should work on their quadriceps, hamstrings, calves, and IT Bands. If you aren’t sure what stretches you should be doing, speak with a physical therapist, athletic trainer, or personal trainer who can help tailor a stretching program specific to your needs and goals.

“Good posture is something few people consistently demonstrate. If you look at people around you, chances are many of them will be slouching or standing with their weight shifted onto one leg or leaning up against something. Even as a physical therapist, I find myself straightening up before explaining to new patients how their poor posture is a likely cause of their pain. The fact is that good posture, or neutral spine posture, can be hard to maintain. It requires a good balance between muscle strength and flexibility, and more importantly, a keen sense of awareness of how you move and position your body during activities.

The basic concept is to attempt to maintain a neutral spine posture no matter what you do. In other words, keep the natural curves of the spine present with whatever activity you are doing. Some people think it only pertains to strenuous activities, such as lifting something very heavy, but in fact it should be applied to tasks as simple as brushing your teeth. Anytime the spine moves out of its ideal alignment, where it is stongest and stable, the risk of injury is greater. In addition, any activities that are repeated or sustained can cause micro trauma to tissues, resulting in possible injury.”1

If you look at the diagram here, you can see the spine has a curve inward at the neck, outward in the upper back, inward at the lower back, and outward again at the area commonly referred to as the tailbone. When the balance of these curves is maintained, neutral spine has been achieved. Now of course, you will move out of neutral spine alignment many times a day and your body needs to. But for everyday activities that are repeated or sustained, the more neutral you can be, the better you will feel, especially if you are recovering from an injury. The field of ergonomics is based upon optimizing the body’s ability to remain or achieve neutral alignment with the help of various tools and modifications to the environment.

So this will be the start of my “Ergonomic Tip of the Week” blog. Each week I’ll pick an everday activity and highlight how to it do correctly, what not to do, and why. I will also talk about various ergonomic tools available that may be of benefit for various tasks and injuries. I hope you find this information helpful in preventing injuries or as part of your rehabilitation process.

1 Excerpted from the book, Preventing and Managing Back Pain During Pregnancy.

My great Aunt Sophie led a very healthy, active life well into her 90s. She lived in the south and I remember her strong drawl, the way she pinched my cheeks when she said hello, and the fact that she used to have a spoonful of cod liver oil every day. That seemed so unappealing in my youth, but I think she was really ahead of her time.

Many recent studies have looked at the benefits of fish oil supplements, particularly those containing omega 3 polyunsaturated fatty acids. There have been published findings of omega 3 supplements contributing to decreased joint pain, decreased morning stiffness, and a reduction in the need for anti-inflammatory drugs for individuals with arthritis and disc problems in the neck and back. 1,2

In addition to promoting healthy joints, omega 3s have also been credited with reducing cholesterol as well as improving circulation, immune function, and depression. It is important, however, that people with blood clotting disorders and heart arrhythmias do not take omega 3 supplements unless recommended by a physician.

So if the thought of drinking cod liver oil like my Aunt Sophie did isn’t your taste, there are fish oil supplements available. You can also find food sources of omega 3s in certain fish (salmon, tuna, and sardines), soy, flax seeds, and nuts.

For more information about omega 3 fatty acids, visit the University of Maryland Medical Center’s site:

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1 Goldberg, et. al. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007 May;129(1-2):210-23.
2 Maroon, et. al. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain.
Surg Neurol. 2006 Apr;65(4):326-31.

I’m not a person that’s big into cars, but I do try to keep up with my oil changes, basic maintenance, and interior/exterior cleaning, though with 2 kids, it’s not always crumb free. In a lot of ways, you can compare your own body to a car in terms of its make-up and how you care for it. So let’s start with this…what kind of car do you have?
Some people have the body of a Porsche and others an old Buick. Maybe your body is sleek, stylish, and fast. Or maybe it’s more of a clunker, has some dents, and you are trying to run it into the ground until you buy your next vehicle. Unfortunately we can’t replace our bodies (although certain parts, like knees or organs can be transplanted). And unlike cars, we don’t get the advantage of a 5 year, 50,000 mile warranty. So in order to make the most of our body, we need to take care of it properly.

What does your car need to run…gas of course. So you have choices of brand and quality, and in general the hinger the quality and cleaner the fuel, the better your car will run. Your body needs food for fuel too, and again you have choices. More natural and less processed foods, such as fruits, vegetables, and whole grains are better for you and help to keep your body strong and healthy. Fast foods that are highly processed and high in salt and fat make the body more sluggish and can contribute to health problems such as obesity, diabetes, and cardiovascular disease. So how do you choose? Certainly with rising gas prices, it can be hard to fill up with Super all the time. And unfortunately, healthier foods tend to be more expensive and take more time to prepare, so can be less convenient in our fast paced world. Its about finding a balance and as often as possible filling yourself up with the best fuel you can, and supplementing with a multi-vitamin if necessary.

To make sure your car runs well, you have to drive it (or at least start it) every day. In the same way, your body needs to be moved and exercised daily. Park it on the couch too long, and it’s achy and creaky when you get up. A regular walking, strengthening and stretching program can help keep the body running well and with less chance for injury, aches, and pains.

Every time you get into your car, you probably consider your safety: buckling up, driving at a safe speed, and following the traffic laws to prevent an accident. In the same way, you need to respect your body in the things you do so you don’t cause damage. For example, you need to be careful when lifting and moving heavy objects, avoid repetitive strain, and not operate vehicles or machinery when under the influence of medications or alcohol.

And what about keeping your car clean? Do you hand wash and vacuum it, take it to the car wash, or even get it detailed to keep it looking new? In addition to basic hygiene, keeping the mind and body clear of stress and toxins helps you to feel your best and look your best. Emotional stress whether due to financial, relationship, or work issues can take a toll mentally and can also contribute to physical pain. Taking time for yourself and finding ways to cope effectively with any stressors in your life is an important part of caring for yourself and staying healthy.

When your car has a problem or isn’t running well, you may try to fix it yourself, bring it to that handy friend or relative who’s great with cars, or go to your local mechanic or dealership. Just as different people care for and manage their cars in unique ways, various health providers may be able to help you when your body needs attention. Perhaps your primary doctor, a chiropractor, physical therapist, massage therapist, acupuncturist, nutritionist or any number of professionals may be able to help provide maintenance and repair to your body and mind when you need it. Just like you want to feel safe and comfortable with the person repairing your car, it’s important to research who may be able to help with your physical problems.

So think about it…do you take better care of your car or do you take as good or better care of yourself? Which is more important? Maybe it’s time to take a nice slow, Sunday drive and think about it.