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.

Omega 3 fatty acids are all over the news…they are touted to boost intelligence, decrease risk of colon cancer, aid in weight loss, prevent asthma, promote heart health, and reduce pain and inflammation for people living with arthritis.

Omega 3 oils are found in certain fish (such as salmon), ground flax, and can also be taken in supplement form. The body does not produce omega 3 fatty acids, and many peoples diets lack natural sources of omega 3 fatty acids. A nutritional supplement may be worthwhile for individuals with rheumatoid and osteoarthritis; studies have found that omega 3s help reduce inflammation, stiffness, and joint tenderness, and can help lower the amount of pain medication needed to manage an individual’s symptoms.

There are also studies of people with osteoporosis that suggest that consuming adequate amounts of omega 3s helps to reduce bone loss by increasing calcium levels in the body and calcium deposited in the bones. More calcium in the bones and a lower rate of bone loss can only help to reduce osteoporosis related back pain, stress fractures of the spine, and the risk for fall related fractures.

So if you think you’ve tried everything for your arthritis-related pain, think again. Talk with your health care provider to see if fish oil supplements may be right for you. Consider meeting with a nutritionist to evaluate your diet. You may be surprised at how changing what you consume can change how you feel.

To learn more about the benefits of Omega 3 fatty acids visit:

• Omega 3 Information
• Omega 3 Studies

The other day, I drove past a man doing yard work, and the first thing that caught my eye was that he was wearing a back brace. It was one of those black, stretchy bands that went around his waist with straps over his shoulders. Being a PT, I of course wondered what type of injury he may have had in the past or if he was wearing it as a preventative measure, a sort of reminder to keep his back safe and use good lifting techniques.

Well, with much concern I watched as he bent over, lifted a huge bag of mulch, and twisted at the waist as he moved it over. He might as well have never bothered with the brace. It won’t prevent any trauma or injury to the spine, but provides some warmth and gentle compression/comfort for the spine, and can often times be a reminder to use good body mechanics on order to avoid back injuries.

So, for those of you out there wearing back braces, allow them to be a tool for increasing your awareness of your posture and how you use and move your body. Don’t rely on them as a means of external support and protection, or you may be disappointed.

It’s often not a single incident that contributes to injuries such as tendinitis, muscle strains, and joint sprains. Although trauma can be a factor in some cases, many people don’t know what caused their pain. It usually develops as part of a gradual process of wear and tear and muscle imbalances. And then one day when you bend over, like you do every day, your body sends you a message that it won’t take any more.
You’ve gone too far. It’s “the straw that breaks the camels back.”

Many times our postural habits and patterns of activity contribute to imbalances in the body where some muscles become weak, and the opposing muscles become tight. This creates uneven forces at the various muscles and joints, and can cause injury. The other day while biking, I felt my right hip flexor getting really tight. I started to notice that when I coasted down a hill, I always rode with my left leg extended straight on the pedal and the right leg bent (so my right hip flexor was always in a shortened position, and the left relatively stretched). As I became aware of this, I changed the pattern that I unknowingly had fallen into, and started to alternate which leg I straightened. I noticed a difference in how my body felt as a result. So something as simple as that can wreak havoc on the body and contribute to pain and injuries.

So what can we do to reduce the likelihood of these sorts of gradual injuries? Here are a few suggestions:

1. Cross train: varying your sport or activity reduces the likelihood of overuse and imbalances 2. Stretch the major muscle groups on both sides of the body 3-5x/week or after any workouts 3. Engage in regular strength training to optimize muscle strength and reduce stress on the joints 4. Allow 1 or 2 days off a week to allow the body to rest and recover 5. Be aware of postural habits that you may have; if you notice pain when performing an activity, try to look and feel what’s happening in your body 6. Eat a well balanced diet and maintain a healthy weight to reduce overall stress to the joints

We can’t prevent every injury, but we can certainly try.

Swimming season is upon us, and it really is a great way to tone, strengthen, and improve cardiovascular fitness. Swimming uses all the muscles of the extremities and trunk and provides a comprehensive no-impact form of exercise that is safe and gentle on the joints. For those who are proficient swimmers at the crawl, breast, side, and back strokes, simply varying strokes can provide a great total body workout.

People with arthritis, osteoporosis, and back, knee, hip, ankle, and foot pain can achieve relief from swimming. Even if you don’t know how to swim, you can benefit from short sessions in the pool. If you are unsure where to begin, talk with your doctor about the possibility of participating in aquatic therapy where you can learn exercises specific to your condition. Here are some exercises I used with my aqua therapy patients that may also be helpful:

1. Water walking: walking in the shallow end at a good pace can help to strengthen the legs but in a very low impact situation, thereby reducing strain on the joints.
2. Kick board assisted kicking: Holding the kick board very close to the body for support, practice straight leg and bent knee kicking. This can be done on you belly and on the back in order to train the muscles on all sides of the legs.
3. Deep water leg bicycling on a noodle: straddle one of those inexpensive pool noodles (or 2 or 3 if you need more buoyancy) and pedal your legs as if you were on a bicycle.
4. Arm strengthening with water resistance: one of the great things about water exercise is that you can adjust the resistance by pushing or pulling in the water. You can perform bicep curls, chest press, arm rowing, and rotator cuff strengthening by moving the arms in the specific direction. The faster you move the arms, the greater the resistance.
5. Heel and toe raises: Standing in waist deep water, raise up on the tip toes and back on the heels. This works on balance and is a great exercise for anyone recovering from ankle injuries since the buoyancy of the water makes it easier to achieve your full range of motion.
6. Back float pelvic tilts: Using a kick board or noodles to help you stay afloat, perform gentle pelvic tilts to loosen your back and strengthen your abs. It feels great to do as you’re floating around.
7. Core strengthening with the kick board: Stand in waist deep water with your knees bent and push and pull a kick board forward and backwards. The resistance created by the water tends to make your body sway or tip. Use your core muscles to hold the body as still as possible while doing this exercise.
8. Plyometrics: jumping jacks and jumping up and down in the water help to retrain joint and muscle stretch receptors, but in a safer environment since the water’s buoyancy reduces your weight and overall impact on the joints. (This should only be done in later phases of rehab.)

Although often considered a safe form of exercise for any injury, there are certain conditions that can be aggravated by swimming. Rotator cuff injuries, for example, may be aggravated by overhead strokes. Low back pain caused by hyperextension and abdominal weakness may be worsened by swimming on the belly if the back overarches. It’s important to be aware of any discomfort as you swim. If you feel pain in the water, it’s likely doing more harm than good.

So get out your suit and head to the pool to cool off and get some beneficial exercise for your body. (Be sure to never swim alone and always follow pool safety guidelines to prevent any injuries.)

If you play tennis or golf, you may be familiar with the injuries named for the games. Tennis elbow, or lateral epicondylitis, is inflammation of the tendons on the outer elbow (that help to extend the wrist).
Golfer’s elbow, or medial epicondylitis, is inflammation of the tendons along the inner elbow (that flex the wrist). Factors that contribute to the development of these conditions are poor posture, poor strength in the arm and trunk muscles, lack of flexibility through the hips, trunk, and upper extremities, and incorrect technique.

As a PT I can work with patients with these conditions to correct the existing postural dysfunction and muscle imbalances, teach them the appropriate stretches and strengthening exercises, and help to reduce inflammation. I am not a golf or tennis pro, and though I play both sports recreationally, you don’t want me to give you advice on improving your swing. It’s important to seek out the help of a professional who can help evaluate your swing, stance, and posture, and make recommendations that will improve your game, and will likely also reduce the likelihood of recurring musculoskeletal injury.

A close second to swimming, popsicles are something my kids enjoy all summer long. They’re so cold and refreshing, what could be better on a hot summer day?

Popsicles are also helpful for people with TMJ, temporomandibular joint dysfunction. This condition of the jaw joint can cause pain, clicking, locking of the jaw, and muscle spasm in the muscles of the cheek that are responsible for chewing. I recommend to my patients with TMJ disorders that they use a popsicle to help massage the muscles from the inside of the mouth. The popsicles can be gently moved along the inside of the cheek on the painful side, way back towards the last molars. The benefit of massage is to help reduce muscle spasm, improve circulation, and help promote healing. The fact that it’s so cold helps to reduce inflammation, as well as pain and muscle spasm.

So summer or not, child or not, popsicles could be a source of pain relief for you if you suffer from TMJ dysfunction.

With awareness and effort, great improvements can be made in terms of an individual’s posture and body mechanics. Inevitably, poor postural habits will creep into your everyday life at some point. For example, while typing now, I feel myself having to straighten up in my chair and stretch to reverse my slouched posture. It feels better to stretch and undo the stress on the spine. A key to decreasing postural strain is to frequently change your position or activity. The shorter period of time spent performing the same task, the less likely your muscles will fatigue, and the less chance you have for injury. Try to change your position at least every half-hour and take stretch breaks. If you easily lose track of time, you may find it helpful to set an alarm to remind you to change your position.

There are two postural exercises I recommend. The purpose of these stretches is to undo, or reverse the tendency for the spine to be slouched. I recommend you perform these once or twice daily. If you have a job that requires you to be in any one position for long periods of time, it is recommended you perform these exercises several times throughout the workday.

Wall Posture Exercise

Stand with your head, shoulders and back against a wall with your feet shoulders width apart, about 12 inches from the wall. Bring your arms out to your sides with your palms facing away from the wall. Do a pelvic tilt to press the lower back into the wall. Press your thoracic spine and shoulders against the wall without letting your lower back move away from the wall. Next, press the back of your head back into the wall, without tilting your chin up or down. You should feel a stretch along the entire spine if you do this correctly. Hold the stretch for15-20 seconds, and repeat 3 times.

Once this exercise gets easier, raise your arms higher overhead to challenge yourself. You can also bring your feet closer to the wall. The wall posture exercise not only stretches the postural muscles, it also strengthens them as you try to maintain the position.

Chin Tuck

The chin tuck exercise helps to reverse the tendency most people have to allow the head jut forward. The goal is to bring the head back into alignment over the spine, so the ears line up over the shoulders. It is best to practice this exercise in front of a mirror to assure that your form is correct. Stand with your spine straight. Pull your head straight back, without tilting your chin up or down, and try to make a double chin. Your jaw should remain relaxed. You will feel the muscles along the back of the neck stretching. Hold the chin tuck for 3-5 seconds and relax to the start position. Repeat 10 times. The chin tuck is an easy exercise to do at stop lights or when stopped in traffic (never when driving), as many people tend to sit slouched and tense up when dealing with the stress of their commute. The chin tuck will help improve posture and decrease muscle tension.

Parenthood is an amazing, life-altering experience for both first-time and veteran parents. The job of caring for infants and toddlers is mentally and physically demanding. Mothers and fathers spend countless hours holding their baby, carrying him in his car seat (you know how heavy and awkward that can be), and bending over changing diapers. These tasks require strength and stamina and can result in aches and pains for mom and dad if they’re not careful.

Common injuries, such as neck, back, shoulder, or wrist pain can result from the repetitive lifting, bending, and carrying of young children.
Regular exercise is one of the best ways to help prevent these injuries.
The better your endurance, strength, and flexibility, the less likely you are to develop pain.

If you don’t generally exercise, walking is often a nice way to start.
Hand and ankle weights, an exercise ball, and a jump rope are also excellent investments for the home that allow mom and dad to do basic strength and toning exercises when the kids are sleeping or playing. In addition, running outdoors, working out at a gym, or joining a group exercise class will help improve overall fitness. If alone time is sparse, you could always experiment with family fitness.

With the help of some kid-friendly gear, it can be fun for the whole family to exercise together. Strap baby into a backpack and take a hike, or exercise with kids in tow in a jogging stroller or child bicycle seat around the neighborhood. After all, what could be better motivation than a two year old yelling “Faster, faster!”?

Mommy and baby Yoga and Pilates classes and videos are gaining popularity and are a great way to tone stomach muscles and improve flexibility (and there’s no reason Daddy can’t join in). On a rainy day, parents can join their toddler in dancing along to their favorite music or video. It may feel a little silly, but exercise benefits the body, and children enjoy this quality time. Exercising not only keeps the body fit and pain free, but also helps parents model a healthy lifestyle that children can embrace from an early age.

If despite your best efforts you develop pain, don’t ignore it. Aches and pains should be addressed promptly to prevent a chronic condition from developing. Your primary care doctor can evaluate you and prescribe the appropriate treatment, which could include medication, exercise, physical therapy, chiropractic care, massage therapy, or acupuncture.
Your health is essential to you, your children, and your family’s well-being, so make yourself a priority. You deserve it!

Any NBA fans watching last night’s game must have winced to see Paul Pierce lying on the ground in such severe pain that he had to be carried off the court by 4 others. I thought for sure he had done some serious damage to cartilage in his knee, though none of the replays gave a good angle to see exactly what happened. To say I was surprised when he returned to the court only a few minutes later is an understatement. And the fact that with a sprained knee (where the ligaments that stabilize the knee get overstretched and partially tear) he went on to score another 11 points and help lead the Celtics to victory, with the aid of a Neoprene sleeve, is not typical!

This type of performance following such an acute injury is certainly an exception. First, he’s an elite athlete. He’s highly motivated to win an NBA championship (especially given the Celtics record in the past 2
decades) and adrenaline can work wonders to get you through certain situations. He also has a team of athletic trainers, physical therapists, massage therapists, and chiropractors who can give him very intensive treatment following last night’s game and over the course of this series.

My point here is that most of us aren’t Paul Pierce. For even a good, non-professional athlete, continuing to run and jump on a sprained knee is not a wise choice and not worth the risk of sustaining further injury to the knee. The steps to take following an injury such as the one he sustained would be to:

1. Protect
2. Rest
3. Ice
4. Compress
5. Elevate

Seeking emergency medical attention if you find yourself needing to be carried off a field/court would also be recommended to ensure there is not a fracture or injury requiring surgical correction.

Let’s keep our fingers crossed the Pierce’s knee holds up for the remaining games. Go Celts!