Health blog Category: Healthy Tips
Desk Ergonomics – The Best Way to Sit at Your Desk
Whether you are working from home full time or just a few days a week, it can be a big change, and many are noticing the effects as new aches and pains start to appear in the back and neck. Many are not equipped with a home office that has the space and equipment like what was available in the office so it may be difficult to figure out what set up is the best and most comfortable.
Read full blogBetter Performance with Stretching
No matter our active level; athlete, sedentary, a weekend warrior, young or old, the benefits of routine stretching reach far beyond rehabilitation.
What is stretching?
In general, stretching is the elongation of a muscle and is used to help prevent injury and discomfort. However, there are different types of stretching that are important to distinguish. One is best implemented as a warm-up to prepare your body for exercise and the other is best used as a cool-down to reduce post-activity muscle soreness.
Read full blogMyth Busters – Physical Therapy Edition
Myth:
I need to see a doctor and get a script to go to physical therapy
Fact:
In the state of Virginia, you can be treated and seen for physical therapy for up to 30 days without a script from a doctor. After the 30 days is up, you will be required to have a signed script from your doctor to continue with your care if your PT provider has not already received one.
Read full blogWays to stay active this winter… even while being stuck inside!
If you are anything like me, I like to hibernate during the winter months and stay put inside and away from the cold weather. While staying at home, it can be easy to fall into the trap of staying on the couch and watching movies, sitting at your desk, and doing extra work or basically anything but exercise. Does this sound like you? Below we will discuss how to make moving and doing exercises fun even in the coldest of months or while you are staying home.
Read full blogTop 5 most functional movements to do until you’re 100
Squats
Squatting may be the most functional movement pattern. Now before you get nervous about the word “squat” we don’t mean you have to do heavy weight with a barbell behind your back. Squatting with weight is great if you have good form and are looking to build strength and muscle in the legs but squatting also means sitting down into a chair, getting up and down from the toilet and so much more.
Read full blogWhen Do I Use Heat VS Ice with an Injury?
When do I use heat VS ice with an injury?
We have all had the thought after we get inured – should I apply heat or ice to this? Will one be better than the other or will I make things worse if I use one vs the other?
Continue reading below to find out whether you should use heat or ice with these common injuries.
Acute injuries:
An acute injury is defined by an injury that happens suddenly and is usually associated with trauma.
Read full blogCommon Running Injuries & Prevention
Running is a great way to work on your cardiovascular health and to maintain your overall level of fitness but is associated with several types of injuries.
Some of the most common running injuries we see here are:
- Shin Splints
- Pain in the front or sides of your shins
- Patellofemoral Pain Syndrome
- Pain in the front of the knee from your kneecap tracking improperly
- IT Band Friction Syndrome
- Pain on the outside of your knee from overuse
- Plantar Fasciitis
- Pain on the bottom of your foot from tightening of the plantar fascia
- Ankle Sprains
- Pain in the ankles from either instability or trauma during a run
Most of these injuries are caused by overuse with running.
Read full blogSetting Goals in 2021
What a year! We’re finally in 2021! The beginning of a New Year always comes with a new set of goals to achieve. At LSTC, we’re all about helping people reach their physical goals. In fact, some of the goals we helped people reach in 2020 were:
- Back to golfing
- Picking up a baby without pain
- Back to running
- Back to motocross
- Completing triathlons and the like…
- Sleeping comfortably
- Doing necessary household chores without wincing
- Managing concussions and getting students back to school and sports
- Dancing again without pain
- Taking trips out of the country pain free
- And so much more…
So what are your goals for 2021?
Read full blogWe Are Safer Than the Grocery Store so There is No Need to Worry!
We Are Safer Than the Grocery Store so There is No Need to Worry!
At LSTC we take pride in having a germ and virus free clinic all the time. We do this through cleaning and disinfecting equipment, exam tables and counters, washing our hands frequently, and staying home when sick. It is safe to say that if you go to the grocery store, you can come here too!
Here are some of the things we have in place to ensure you are safe:
- Masks required to enter the clinic, and throughout your entire session.
Proper Warm-ups
Do you get sore after working out? Or tend to injure yourself working out? If yes, I have a question for you—what does your warm-up look like?
Hopefully, it’s a dynamic warm-up. Dynamic warm-ups are the best type prior to activity because you are activating and stretching the muscles at the same time. This is the best way to ease your body into a workout.
More on dynamic stretching: https://loudounsportstherapy.com/warmup-stretch-performance-10-11-19
When you do not do proper warm-ups, you are at risk for:
- Acute injuries
- Muscle strains
- Ligament sprains
- Delayed onset muscle soreness
- Decreased flexibility overall
An example of a good dynamic sequence would be:
- Hamstring scoops
- High knees
- Butt kicks
- Forward lunges
- Side lunges
- Walk outs
- Jumping jacks
Your warm-up should last about 5-10 minutes and incorporate movements of the upper body and the lower body.
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