"Having been exposed to other PT facilities this one is head and shoulders above the rest."

As you plan your summer vacation, the physical therapists at SSRC have a few helpful travel tips.  If you are traveling long distances in the car, be sure to adjust your seat to promote a neutral posture (not arched, not slouched, but right in the middle).  A small pillow or rolled up towel can provide low back arch support.  Try to stop several times (every hour perhaps) to stretch your legs, back, and neck.

If traveling by plane, be sure to keep your spine in a neutral position and tighten your abdominals when lifting or pulling luggage.  Again, a small pillow or towel roll for the low back may help to minimize the discomfort of awkward airplane seats.  Pump those ankles every 30 minutes on longer flights to keep your blood from pooling in your legs and get up and move around, if the captain has turned off the fasten seatbelt sign.J

Hotel pillows may not provide the support that your neck is accustomed to.  Make room in the luggage for your own pillow if you are sensitive to other pillows.

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Now that your have the itch to break out those golf clubs, dust off that bike, or lace up those running shoes, the physical therapists at SSRC want to remind you of the importance of a gradual return to outdoor recreation activities.  Muscle soreness and general achiness is a normal body response to a change in activity level.  You should, however, listen to your body and address the warning signs of aches and pains before they develop into more serious injuries.  Don’t jump straight into your same level of activity from last summer, rather, increase gradually over the course of a few weeks.  Remember the importance of a well rounded stretching and core stability program.  Cross training (exercising different muscle groups with different activities such as running and swimming) is a great way to stay in shape.  Contact a physical therapist at SSRC for information on an individualized exercise progression.  Enjoy the nice weather and stay healthy.

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Now that Spring is here, the physical therapists at SSRC want to remind you of the importance of a gradual return to activities such as recreational athletics, school sports and yard-work.  Unless you have been conditioning over the winter, a gradual increase in activity is recommended.  Don’t jump straight into your old workout, rather, try doing 50-60 percent of your workout and increase it gradually over the course of a few weeks.  Listen to your body and address the warning signs of aches and pains before they develop into more serious injuries.  As always, remember the importance of a well rounded stretching and core stability program.  Contact a physical therapist at SSRC for information on an individualized exercise progression.  Enjoy the nice weather and stay health.

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CAUGHT UP IN MARCH MADNESS?

Not just basketball, but the madness that comes from staying inside so long during a long, cold winter and finally being able to be outside and do, do, do:  run, and bike, and clean up all the lawn debris, and spring clean, and who knows what all?All of us feel that way.  Remember to follow these hints to avoid injury and to fully enjoy the season.

1. Condition Properly:  Just because you built up to biking a century by the end of last summer, doesn’t mean you have the same capacity now.  Gradually increase your running,  biking  and activity intensity, starting at approximately of 50% - 60% of last season’s max and then gradually increase.
2. Cross train: When doing yard work, for example, circuit through your tasks by alternating body position.  Do some bending tasks, followed by some overhead tasks, followed by some hands & knees tasks, then circuit through again, rather than performing each task all at one time.  Using a variety of muscle groups can help avoid muscle strain.
3. Stretch: Especially after a work out, and warm up or stretch before.

Finally, enjoy whatever you are doing:   whether it’s the enjoyment of a job well done, or the satisfaction of meeting some sport or exercise goal, have a great time!…And should you need any assistance with learning specifics of body mechanics, exercise or form for sport, avoiding injury, we’re here to help.  Enjoy the season!    

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TO PREVENT SNOW SHOVELING  STRAINS OR INJURIES –
    HERE ARE TIPS FOR SHOVELING SNOW:
According to the U.S. Consumer Products Safety Commission:

• In 2007, more than 118,000 people were treated in hospital emergency rooms, doctors' offices, clinics and other medical settings for injuries that happened while shoveling or removing ice and snow manually.
• Types of injuries can include sprains and strains, particularly in the back and shoulders, as well as lacerations and finger amputations.

The American Academy of Orthopaedic Surgeons (AAOS) offers the following tips for safe snow clearing:

• Check with your doctor. Because this activity places high stress on the heart, you should always speak with your doctor before shoveling or snow blowing. If you have a medical condition or do not exercise regularly, consider hiring someone to remove the snow.
• Dress appropriately. Light, layered, water-repellent clothing provides both ventilation and insulation. It is also important to wear the appropriate head coverings, as well as mittens or gloves and thick, warm socks. Avoid falls by wearing shoes or boots that have slip-resistant soles.
• Try to clear snow early and often. Begin shoveling/blowing when a light covering of snow is on the ground to avoid dealing with packed, heavy snow.
• Be sure you can see what you are shoveling/blowing. Do not let a hat or scarf block your vision. Watch for ice patches and uneven surfaces. Proper boots are essential for keeping feet warm and dry, while appropriate soles provide traction.

A study published by Brad Coffiner At Cornell University’s ergonomic department indicated “.. when handling heavy snow with a shovel, the L5/S1 disc has been identified as the weakest link in the body segment chain. The most severe injuries and pain are likely to occur in the back region.”  Recognizing that the low back is very susceptible to strain or injury, you should take steps to prevent these problems.

• Warm-up your muscles. Shoveling can be a vigorous activity. Before you begin this physical workout, warm-up your muscles for 10 minutes with light exercise.
• Pace yourself. Snow shoveling and blowing are aerobic activities. Take frequent breaks and prevent dehydration by drinking plenty of fluids. If you experience chest pain, shortness of breath or other signs of a heart attack, stop shoveling/blowing and seek emergency care.
• Use a shovel that is comfortable for your height and strength. Do not use a shovel that is too heavy or too long for you. Space your hands on the tool grip to increase your leverage.  Consider a shovel w/ a plastic blade, instead of metal and also a smaller blade is lighter weight and is better.
• Try to push the snow instead of lifting it. If you must lift, do it properly. Squat with your legs apart, knees bent, and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once. Do it in pieces.
• Do not throw the snow over your shoulder or to the side. This requires a twisting motion that stresses your back. Try to switch sides because repetitive motion will cause soreness.

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This weeks PT Month activity focus on Blood Pressure, Body Mass Index and Target Heart Rate during exercise.  Below is some helpful information from The American Heart Association that can be used to develop a healthy lifestyle.

What is resting heart rate?
This is a person's heart rate at rest. The best time to find out your resting heart rate is in the morning, after a good night's sleep, and before you get out of bed.
The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people. Resting heart rate is used to determine one's training target heart rate. Athletes sometimes measure their resting heart rate as one way to find out if they're overtrained. The heart rate adapts to changes in the body's need for oxygen, such as during exercise or sleep.

Remember, pacing is important
It's important to pace yourself properly when exercising. If you're just starting a program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (85 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

Target Heart Rate

Age	Average Maximum Heart Rate*	Target Zone: 60% to 85% of Maximum*
20 years	200 bpm	120 to 170 bpm
25	195	117 to 166
30	190	114 to 162
35	185	111 to 157
40	180	108 to 153
45	175	105 to 149
50	170	102 to 145
55	165	99 to 140
60	160	96 to 136
65	155	93 to 132
70	150	90 to 128

Many experts recommend that you use your heart rate to determine whether you are exercising at an appropriate level. To check whether you’re exercising within your target heart rate zone, take your pulse on the inside of your wrist, on the thumb side, for 10 seconds. Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 for the number of beats per minute (bpm). This number should be within your target heart rate zone. If it’s too high, you’re straining, and you should slow down. If it’s too low and the intensity feels “light” or “moderate/brisk” (a rating of 3 or 4 on the Perceived Exertion Scale), push yourself to exercise a little harder.

*These figures are averages and should be used as general guidelines.
Note: A few medicines lower the maximum heart rate and, thus, the target zone rate. If you are taking a beta-blocker or a high blood pressure medication, ask your doctor what your target heart rate should be.
Body Mass Index
What’s your Body Mass index (BMI)? Check out our quick calculator  (http://www.americanheart.org/presenter.jhtml?identifier=3048134) for assessing body fat in proportion to your height and weight.
The calculation part is as easy as 1-2-3: 

• Multiply your weight in pounds by 703.
• Divide by your height in inches.
• Divide again by your height in inches.

You now know your BMI, but what does the number mean? According to The National Center for Health Statistics:

• BMI values less than 18.5 are considered underweight.
• BMI values from 18.5 to 24.9 are considered healthy.
• Overweight is defined as a body mass index of 25.0 to less than 30.0.
• People with BMIs in this range have an increased risk of heart and blood vessel disease.
• Obesity is defined as a BMI of 30 or greater (based on NIH guidelines).
• People with BMIs of 30 or more are at high risk of cardiovascular disease.
• Extreme obesity is defined as a BMI of 40 or greater.

What is blood pressure?

Blood pressure is the pressure of the blood against the walls of the arteries.
Blood pressure results from two forces. One is created by the heart as it pumps blood into the arteries and through the circulatory system. The other is the force of the arteries as they resist the blood flow.

What do blood pressure numbers indicate?

• The higher (systolic) number represents the pressure while the heart contracts to pump blood to the body. 
• The lower (diastolic) number represents the pressure when the heart relaxes between beats.

The systolic pressure is always stated first. For example: 118/76 (118 over 76); systolic = 118, diastolic = 76.
Blood pressure below 120 over 80 mmHg (millimeters of mercury) is considered optimal for adults. A systolic pressure of 120 to 139 mmHg or a diastolic pressure of 80 to 89 mmHg is considered "prehypertension" and needs to be watched carefully. A blood pressure reading of 140 over 90 or higher is considered elevated (high).