Health blog Category: Physical Therapy
Limited Hip Mobility Can Cause Back Pain
Believe it or not, your hips play a large role in the health of your back and limited hip mobility can cause back pain. Do you have an aching back at the end of the day and wonder where the source of your pain is coming from? You are not alone! More than 80 percent of the population will suffer from back pain at least once in their life, according to data from the Centers for Disease Control.
Read full blogFive Ways to Avoid Joint Pain
Do you find your joints aching for seemingly no apparent reason? Even small aches and pains are your body’s way of telling you something is not working correctly and this should not be ignored. According to a Centers for Disease Control (CDC) study, 30% of the people surveyed reported some form of joint pain within a 30-day period. The greatest number of respondents had knee joint pain, followed by shoulder, finger and then hip joint pain.
Read full blogThe Importance of Warming Up and Cooling Down Correctly
Many people go out for a run or start a pickup game of basketball without understanding the importance of warming up and cooling down correctly. Participating in a regular warm-up routine prior to playing a game, running, exercising or engaging in any high-intensity activity in crucial to preventing serious injuries. Some of these injuries include:
- Strains and sprains
- Shin splints
- Knee injuries
- Tendinitis
- Dislocations
- Fractures
Physical therapists, physical therapist assistants and athletic trainers see these types of injuries on a regular basis.
Read full blogOverview of the Vestibular System
Jan 29th 2015Overview of the Vestibular System
The vestibular system is our balance organ and lies deep within the inner ear near the temporal bone of our skull. Its main components are three semicircular canals (posterior, anterior, horizontal), the cochlea, utricle, and saccule. The semicircular canals are responsible for sensing the direction and amplitude of head rotation. The cochlea is our hearing organ. The utricle senses motion in the horizontal plane, and the saccule senses motion in the vertical plane.
Mason Jar Salads on the Go
When you’re in a hurry but still want to eat healthy, try prepping a Mason jar salad to go. They’re quick and easy to assemble, easily transportable and your leafy greens and veggies will stay crisp. Try these great tips below for a healthy, convenient option for your busy lifestyle.
The key to any Mason jar salad is to layer it correctly.
- Begin with the dressing on the bottom of the Mason jar.
Is Your Shoulder Pain Coming From the Rotator Cuff?
Have you ever felt a twinge in your shoulder when lifting something, or do you suffer from an aching shoulder at the end of the day? This could be a sign that your rotator cuff is weak and irritated. Various studies* show that 20% of people with shoulder pain after age 32 have a rotator cuff tear. This jumps up to 30% after age 40 and over 80% in people with shoulder pain after age 60.
Read full blogPortion Control…How Much Am I Eating?
Now that the holidays are over and the New Year has begun, it’s time to start eating healthy again. One important part of healthy eating involves portion control. “How much am I eating?” you ask. “What is the best way to measure portion sizes?”
When food scales or measuring cups aren’t handy, you can still estimate your portions using these easy tips below to know exactly how much food you’re eating.
3 Ounces of Meat = Deck of Playing Cards
1 oz of Cheese = 4 Stacked Dice
½ Cup of Ice Cream = Tennis Ball
1 Cup of Mashed Potatoes or Broccoli = Your Fist
1 Teaspoon of Peanut Butter = Tip of Your Thumb
1 Ounce of Nuts or Small Candies = One Handful
*If you’re cutting calories, remember to eat healthy and nutritious food to keep you full.*
*For a list of the food groups and recommended daily servings, please visit http://www.choosemyplate.gov/food-groups/.*
If you have any questions about nutrition or portion control, call Loudoun Sports Therapy Center at 703-450-4300 to speak with our expert staff members.
Recommendations for Safe and Adequate Protein Intake
Jan 6th 2015Recommendations for Safe and Adequate Protein Intake
Protein is a major source of energy that many lack in their daily diets. Many people are unaware of the amount of protein they should consume in a day, as well as which foods are the best sources for proteins. Below is a chart illustrating recommendations for safe and adequate protein intake.
Category | Grams of Protein/pound of Body Weight | Protein needs (grams)/day needed for a 150 lbs. |
Types of Arthritis and Managing Your Symptoms
One of the most common conditions a physical therapist treats on a daily basis is arthritis. It is normal as we age that the joints and muscles begin to wear down from everyday use, which can lead to the development of arthritis. There is no cure for arthritis but physical therapy can help you manage the symptoms. So what exactly do you need to know about how to manage arthritis? Well here are a few facts that you may find helpful.
Read full blogProtecting Your Back
Have you ever felt low back pain after doing too much the day before? One of the major causes of low back pain is repetitive injury to the spine. Repetitive injuries can be as simple as picking up boxes or having to bend down to scrub and clean the house. Understanding the causes of back injuries and the tools you can use to prevent them is the first step in protecting your back.
We often feel that we have done too much and then only later or the next day do we experience some aches or muscle soreness.