Staying active and fit indoors can be a big challenge during the winter months, especially if you don’t have gym equipment at home. This article aims to provide you with tips for staying active and healthy indoors using every day activities and your own body movements.
Activities of Daily Living
Over time you may have heard healthcare professionals refer to ADL’s or Activities of Daily Living. ADL’s are simply activities one commonly does over the course of day to day life. Examples of some common indoor ADL’s are washing dishes, doing laundry, or dusting the house just to name a few. If you are looking for easy ways to improve your fitness indoors without gym equipment, changing the way you approach your ADL’s can make a positive impact on your health. Try doing housework at a pace that increases your heart rate and makes you feel like you are getting a workout. This will help burn more calories and improve your cardiovascular fitness while you get work done.
Using ADL’s To Improve Fitness
· Increase the pace with which you perform the activities – doing this will force your body to work harder, therefore increasing your heart rate and burning more calories.
Make the most of TV time
Many people spend some part of every day in front of the TV, but this time is great for more than just watching the news. While watching your favorite program try doing some simple exercises that can give your body a great workout. Pushups, sit-ups, squats, lunges, and jumping jacks can all be performed in front of the TV. All of these exercises can be performed by healthy individuals of any age. If you have any questions it is best to check with a physician before starting new exercise.
Simple Exercises for TV Time
· Jumping Jacks
Take the stairs
If you have a staircase in your home, use it to maximize your fitness. Walking or running up and down the stairs is a great way to work the lower body and the cardiovascular system at home. Stairs can also be used for variation on different exercises, such as incline push-ups. Be careful and use good judgement when using stairs to exercise.
Simple Exercises Involving the Stairs
· Walk up and down
· Run up and down
· Incline Push-ups
· Calf raises
When you are inside at home with no gym equipment, finding ways to exercise can be a challenge. Using your creativity and finding ways to turn your home into a gym is another powerful tool you can add for increased fitness. Using your imagination and this article can guide you in the right direction towards getting fit at home without gym equipment.
Most people do not realize how important posture is. If you don't correct it, poor posture tends to keep getting worse as your body tries to compensate for it. Poor posture also causes strain on the body and leads to weakening of the postural muscles, particularly given the amount of time we now spend sitting for our jobs and relaxation. Poor posture can cause injuries like back/neck/shoulder pain, TMJ and even headaches.
Correcting posture requires retraining your brain to remember years of a “bad habit”, however it is worth it considering it will lead to less pain/injuries:
Prepared by Kelly Calhoun LAT, ATC
With the winter season upon us, snow is right around the corner. While it is all fun and games building snowmen, starting snowball fights, and making snow angels, there is also a chore that comes along with snow- shoveling. When done correctly, snow shoveling can be a good way of getting exercise. In fact, it is considered moderate exercise with just 15 minutes of shoveling. But as with most forms of exercise there are always safety risks. This article will provide tips to help keep your body healthy this winter.
Dorfner M. Reminder Tips for Safe Snow Shoveling. http://newsnetwork.mayoclinic.org. http://newsnetwork.mayoclinic.org/discussion/tips-for-safe-snow-shoveling-2/. Published December 28, 2015. Accessed December 12, 2016.
In The Bleak Mid-winter: 10 Tips for Safe Snow Shoveling. http://www.coloradospineinstitute.com/. http://www.coloradospineinstitute.com/subject.php?pn=wellness-snow-shoveling. Accessed December 12, 2016.
The Winter Weather Workout. Rothman Institute Orthopaedics. https://www.rothmaninstitute.com/stories/news-and-blog/the-winter-weather-workout. Published February 5, 2011. Accessed December 12, 2016.
Skiing and sledding are longtime traditions of winter. Both are fun, enjoyable activities but both can present their own safety hazards if done improperly. An article published by the American Academy of Orthopaedic Surgeons stated that according to the U.S. Consumer Product safety Commission there were more than 52,000 sledding, snow-tubing, and tobogganing related incidents treated in 2014.
Injury Prevention for Skiing/Sledding
Proper Skiing/Sledding Safety Gear
For all winter activities it is important to dress properly. The best option for cold weather exercise is layering. According to the Mayo Clinic Staff “dressing too warmly is a big mistake when exercising in cold weather. Exercise generates a considerable amount of heat, enough to make it feel like it’s much warmer than it really is.”2 While sweating out in the cold might make you feel like you are getting a great workout but be careful, “the evaporation of sweat pulls heat from your body and you feel chilled”2 according to the Mayo Clinic Staff.
Proper Layering for Cold Weather Exercise
During cold weather activities it is also a good idea to protect your extremities including head, hands, feet, and ears and know the warning signs of Frostbite and Hypothermia. Hypothermia is an abnormally low body temperature and is characterized by intense shivering, slurred speech, and loss of coordination. Frostbite is an injury that is caused by freezing and is most common on exposed skin such as ears, nose, and cheeks. Early signs of frostbite include numbness, tingling, or stinging sensations.
Warning Signs of Hypothermia
Warning Signs of Frostbite
Skiing and sledding are fun wintertime activities that can be enjoyed by almost anyone. Following the safety tips presented above will help you and your loved ones ensure that you participate in these activities safely and enjoy them to the fullest extent.
Hypothermia is defined as a decrease in core body temperature below 95.6 F. As certified athletic trainers, we most commonly treat mild to moderate hypothermia. Prevention of hypothermia is most important and starts with:
Signs and Symptoms:
Frostbite is the freezing of body tissues. This is a localized response and usually occurs when there is a high wind, severe cold, or both. Frostbite most commonly affects the extremities and happens because the body is redirecting blood flow towards the core to maintain temperature. The severity of frostbite is determined by the depth of the tissue that is freezing. Mild frostbite involves freezing of the skin and adjacent tissues. Deep frostbite is the freezing of the tissues below the skin and adjacent tissues, which could include muscle, tendon, and bone. Deep frostbite is a serious injury and requires immediate hospitalization. Fortunately deep frostbite is rarely seen except with prolonged exposure in extreme cold weather conditions. Frostnip is the precursor to frostbite, where only the superficial skin is frozen. There is no permanent tissue damage.
Signs and Symptoms
National Athletic Trainers’ Association Position Statement: Environmental Cold Injuries Thomas A. Cappaert, PhD, ATC, CSCS, CES*;Jennifer A. Stone, MS, ATC, CSCS_;John W. Castellani, PhD, FACSM`;Bentley Andrew Krause, PhD, ATC;Daniel Smith, ATC, CSTS, ARTI; Bradford A. Stephens, MD, PC"
Prentice W. Principles Of Athletic Training. 14th ed. New York: McGraw-Hill; 2011:162-16
This is not uncommon, which is why we’re committed to providing you with timely and convenient appointments. Because at OAL, we believe that service to the patient always comes first.
Our patients frequently ask if a referral is needed, from their primary care physician, before coming to our office. Our response is to always check with your insurance company directly; but in most orthopedic care cases, a referral is NOT needed.
We are committed to helping you get you back to life, sport or work. To schedule an appointment, call us at 717-299-4871 (Lancaster offices) or 717-277-7005 (Lebanon office).
Burnout is another risk of overtraining. It can be viewed as a training stress syndrome and results from too much training with too little recovery. Burnout can start with what is known as “staleness,” in which an athlete has a clear drop in motivation and a plateau in performance. Progressing beyond staleness, true burnout can develop, which has been defined as a response to chronic stress, in which a young athlete ceases to participate in a previously enjoyable activity. The young athlete may withdraw from the sport because they perceive it is not possible to meet the physical and psychological demands of the sport.
A few warning signs of burnout are: ·
While the level of competition in today’s sport, especially at the elite club level is high, it is key to balance the inherent training demands with time for rest and recovery. It is important to maintain a lifelong love for the “beautiful game” and stay healthy to be able to continue to play it as long as you would like. More is better continues to be emphasized in the world of sport, but the reality is that sometimes, less is more.
Overuse injuries generally occur due to repetitive submaximal loading of the musculoskeletal system – when rest is not adequate to allow for structural adaptation to occur. Such injury may involve muscles, tendons, bones, joint cartilage or growth plates. When recovery between loading exposures is sufficient, tissue adaptation occurs to accommodate the imposed stress. However, excessive stress and/or an inadequate recovery period can overwhelm the ability of tissue to remodel, resulting in a weakened, damaged structure. Most overuse injuries will resolve with a period of rest and cause no long-term sequelae, but some may lead to lasting issues, causing difficulty with return to play.
Some risk factors for overuse injuries include:
First of all, be aware of the risk of overtraining and the potential for burnout in today’s competitive sports environment. Be especially mindful during the adolescent growth spurt.
Many apps are currently available to assist with this. While the level of competition in today’s sport, especially at the elite club level is high, it is key to balance the inherent training demands with time for rest and recovery. It is important to maintain a lifelong love for the “beautiful game” and stay healthy to be able to continue to play it as long as you would like. More is better continues to be emphasized in the world of sport, but the reality is that sometimes, less is more.
Did you know that 88% of Americans eat turkey on Thanksgiving? And cuts from carving are one of the top five most common injuries on this holiday!
According to Annette Bixler, Certified Hand Therapist with Orthopedic Associates of Lancaster, Ltd (OAL),
“Even minor cuts in the wrong area of you hand can cause complex injuries. Some injuries involving tendons and nerves may require surgical intervention to restore hand function.”
Before you reach for the carving knife, take a minute to read through the following tips from the American Society of Hand Therapists:
If you are injured, bleeding from minor cuts will often stop on their own by apply direct pressure to the wound with a clean cloth. Seek medical attention if continuous pressure does not stop the bleeding after 15 minutes.
By Kevin Frey on August 10, 2016
When 2016 Cocalico graduate Stephanie Wahl qualified for the PIAA Track and Field meet, she received an invitation for the 28th annual Down Under Sports Tournament at Griffith University in Australia.
She’s been there before…16 times in fact.
Her mother Carolyn grew up in Australia and her Grandparents, Uncles, Aunts and Cousins still live here. This seemed like the perfect opportunity for the West Chester-bound speedster.
Wahl holds the Cocalico record in the 100 meter hurdles, the long jump and the 4 x 100 meter relay. She planned to compete in all three events at the competition held July 8-10.
A sprain in her left knee kept her out of the hurdles, but she did compete in the 100 meters and the long jump. Though she wasn’t happy with her performance, Wahl finished fifth in the long jump and qualified in eighth position in the 100 preliminary heat.
Unfortunately, her final jump resulted in a torn ACL in her right knee, ending the meet and postponing the start of her college career by a year.
This reporter had the opportunity to sit with Stephanie Wahl and her mother Carolyn on Tuesday morning on the patio of their West Cocalico Township home.
“It was actually the landing,” described Wahl. “It wasn’t very good quality sand. It was hard on the bottom and soft on top. I think there was a bump where this one (right leg) landed.”
Wahl was sitting in a wheel chair with the leg in a brace, following surgery last Thursday at Lancaster General Hospital. The surgery was performed by Orthopedic Surgeon and Ephrata grad Dr. Joel Horning.
Read full article here: http://www.ephratareview.com/sports/wahl-competes-australia-injures-knee-process/