SPARK Physio LIVE

Guest bloger! Liz Davies: Fight Cancer with Exercise

2012-01-20T14:36:00.000-05:00

Physical activity can result in a variety of benefits for people with cancer, just as it would for people who are cancer free. A daily exercise routine gives people a way to stay active, maintain a healthy weight and be more muscular. In addition to these rewards, physical activity increases positivity and self-confidence while lowering exhaustion and the threat of cardiovascular disease and diabetes.

It is important for people undergoing cancer treatments to make sure they remain active; starting just about any type of regular exercise can improve healing. This is true no matter what type of cancer someone is dealing with, whether that is colon cancer or mesothelioma! It is also recommended to consult a professional before beginning a daily exercise routine. There are many licensed health and exercise professionals that can be of great assistance and can tailor individual exercise programs in order to deal with the impact that cancer may have on someone.

Patients who have no prior experience exercising can start with low to moderate intensity mobility exercises. Yoga, tai chi, and pilates are just a few different forms of exercises that are wonderful for improving mobility and balance and can be easily altered for any level of physical ability.

For people who are accustomed to more activity, cardiovascular exercise like swimming, running and walking are great ways to achieve significant benefits from working out. These activities burn calories while increasing lung capacity and decreasing risk of stroke, heart attack and diabetes.

Resistance training, like weight lifting, should not be ignored. This type of exercise helps with improving muscle mass which is very important because treatments like chemotherapy and radiation often cause significant muscle loss. Ideally it is important to include both cardiovascular exercise and strength training into a daily exercise routine.

Motivation can be hard to find when you have an obstacle like cancer standing in the way. This may feel overwhelming but adding some simple activities to a daily routine can be a good way to start. Putting away groceries, taking the stairs instead of the escalator, or buying a pedometer to monitor activity is a good step in the right direction. With such a large variety of activities to choose from finding what works best for you may be the most important part of using exercise to improve your outcomes.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She is also a friend of SPARK Physiotherapy! She wants to make a difference in people’s lives because she sees how cancer has devastated so many people. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

Movement Econ 310: Discussion

2011-11-09T10:12:00.000-05:00

A reader sent over a question and I thought it would be helpful for everyone else:

Question: Do injuries occur because of "insufficient funds (NSF)", high demand or bad luck or all of the above? Note that Jamaal Charles and Eric Berry (professional football players) blew out their ACL's on successive weeks. Was their deficit, assuming they really had one, due to short training camp and "insufficient funds" or were there high demands on a high balance account for just that 1 instance where the injury occurred?

Answer: Injury is ALWAYS an issue of NSF. Always!

Part of the time you might think of luck or 'being at the wrong place at the wrong time' as having a role that no matter the size of your movement bank account, you couldn't prevent the NSF. However, if you think of all injury within the concept of Movement Econ then what you have to assume is that some movements/activities/etc simply cost more than any person can invest.

Let's step outside of the athletic arena for a second to explain. Off the top of my head a hundred activities pop to mind that no one could fully prepare for (read: save up, invest, etc).

For example: a fall from an unrecoverable height.

This might happen as a result of a tree climbing accident, a fall from a tall ladder or your roof. Whichever you choose as the specific example, we can easily put ourselves in that situation and just as easily understand that a fall from a height like this (30-40 feet) WILL result in a catastrophic failure of one, if not many, structures upon hitting the ground. It wasn't that you couldn't save up adequate movement funds but it was that this activity was simply too costly. IF it were ever possible to add funds to your account so much so that this would not cause an NSF situation you would NOT be injured.

Take it back to the question of the athletic ACL injury resulting from a blow to the side with the knee either fully extended or at end range flexion: the outside force is simply too costly to overcome and then results in an overdrawn account (read: failure of the structure).

In the case of the very highly trained few, like the pro football players mentioned in the question, it can be easily understood that a program specific to ACL injury prevention would add the funds necessary to at least reduce the risk of NSF if that situation presented itself. It's certainly better than a program that does nothing to add funds needed to prevent ACL injury. A writer from the Wall Street Journal just wrote an article on this subject relating to female athletes; a very susceptible population for ACL injury.

On injuries resulting from this season's NFL lock out, there is evidence to support it. A recently published article pointed out the increased incidence of Achilles injury related specifically to the short preseason and contracted training camps. ACL injury numbers are soon to follow.

From an anecdotal standpoint, the easiest way to analyze this might just be to take injury incidence over the first 8 weeks of the season and compare to previous seasons. The way this year worked out, it almost completely controls for other factors because we haven't seen a play stoppage since the late 1990's.

Looking forward to your comments.

Be well.

Movement Econ 310: Adding funds to your movement account

2011-10-24T20:34:00.000-04:00

Now that we've covered the basics and the athletic/performance aspects of Movement Economics we want to give everyone insight on how to improve your own Movement Econ.

The simple answer: ANYTHING that you do to improve your physical abilities or improve upon a skill will improve your Movement Economics. Any activity designed to make you stronger, more powerful, more flexible, more alert or aware of your surroundings or that improves your confidence will build within each of us more movement capital to negotiate the small bumps in the road that we face from time to time. This "wiggle room", aka: compensation ability, flexibility, whatever you want to call it is MOVEMENT ECON!

Here are some examples:

#1: An obvious account booster: Going to the gym or performing some form of moderate to high intensity exercise. In all honesty the idea that each of us has to belong to a warehouse with every machine imaginable on site is a very old notion if you ask a REAL exercise professional; (hopping off my soapbox now)
Done properly, with the appropriate amount of intensity, volume, rest and recovery will certainly add movement capital to your account.

BIG problem though: Most don't realize that they are too weak until it is far too late. Remember that winter when you were shoveling snow and then you suddenly felt that intense burn in your back and down your leg? That was the catastrophic failure of some part of your lumbar spine (discs, joints, or otherwise) that occurred because you lacked the strength to perform that movement for as long as you were doing it. Simple, right? I'm sure each of us, even those of us who exercise very regularly, can point to an event like this where they had to find out that we overdrew our movement account.

#2: Get skills!
This will make perfect sense to our athletes, but those of us who only occasionally find ourselves in real competition may need some remedial education on this one. There are tons of professionals out there who's job it is to teach us the nuance and detail within different sports. If you want to pitch at the highest level, there's a coach for that. If you want to run faster than you've ever run, there's a coach for that. There's a coach and/or a group for just about EVERYTHING you can think of. How you go about selecting a coach is up to you. Of course, we have our preferences but it's very much a personal decision.

Let's think for a second what these coaches do. Do they MAKE you stronger, more flexible or more powerful? Well, no. Not really. They might tell you that there are some exercises you should do when you're doing your own training but most skills coaches stick to what they know.

Do they help with your body awareness or your overall outlook about your performance? This is mostly a yes but it's through drilling specific and coordinated movement and not directed at ONLY improving these traits.

So what do these pros do? They ALL take the athlete that shows up and make them better at their skill. They do it by observing a specialized movement, assessing areas of ineffective movement and making corrections. THAT'S MOVEMENT ECON! It's how to get the most from our ability while wasting as little movement capital as possible.

With the number of high school, college and professional ballplayers we see it's always easiest to use them as the example: If a baseball pitcher's lead leg is hitting the ground in an externally rotated position then the torque that they are counting on to generate through their trunk and ultimately to their hand speed is decreased! They are wasting movement capital. If that same pitcher then opens up his front side (read: the glove side arm) his throwing arm and shoulder will be dragged prematurely through the acceleration phase of the pitch. He is wasting even more movement capital. Remember a bit earlier in this series the pitcher who brought $30 to the activity that costs $100? Well that is what we're seeing with the example above and it's precisely what the coach is looking to improve.

Like we said, you don't have to be a high level athlete for this to have meaning for you. All forms of exercise will make you better at moving throughout your environment. Some more than others but the constant is that the activity is done with proper intensity and technique. All movement costs money. It's just a matter of how much it costs and whether you have the reserves to make it work or fail in doing so.

To close Movement Econ 310, this way of thinking about movement describes that with the proper stimulation, given at the right time, with the right intensity we can work to fully express our physical potential.

Have a good training session today? Really hit those plyos hard? That’s money in the bank.

New PR in the snatch today? Great! Racking up the savings!!

Uh oh. Did you forget to do your home exercise program and now that shoulder and thoracic spine is exactly as stiff as it was the last time you left treatment? Well, that’s gonna cost you down the road.

We have all the ability to sock movement capital away for when we need it. If we come to a point when we are out of those important funds, our system will make an adaptation or fail in the task we are asking of it.

Movement Econ 415 will wrap this series of blogs. In that entry we'll discuss a specific case study in great detail: probably one of the most grueling and difficult events on the planet known as the Tough Mudder. It will be a unique way to explain how important training variety and intensity are in making each of us the best mover we can be.

Until then, be well.

Movement Economics 201: The specifics of athletic performance econ

2011-09-23T12:05:00.001-04:00

We’ve touched on the economics of movement from a developmental stand point.

In this level of Movement Econ, we’ll break down a specific movement. Since the majority of the clients we work with are high level baseball pitchers, we’re going to examine the act of pitching a baseball.

The details are easy to follow: A baseball weighs 5oz. After 13 years of age, the distance from the pitching rubber to the leading edge of home plate is 60’6”. The catcher crouches about 12” behind home plate which is 17” wide by 17” deep. The total distance of each pitch before it reaches its target is approximately 63’.
To get the 5oz ball 63’ with the best movement econ each of the phases of pitching should be taken into account.

We’re going to give pitching a baseball a number: it costs $100 to pitch at a high level.

As soon as we begin the motion of pitching any area that is not prepared for the movement or is in a less than optimal position to pitch will “waste” movement capital. The areas of our body that are not prepared for this movement will have to be compensated for and in the case of high level athletics the more compensation that happens the less actual output you will have.

Here’s the best explanation for this:

The Wasteful Pitchers:
These athletes demonstrate weakness in vital areas like their hips, deep core and spine muscles and scapular (shoulder blade) control muscles. They might also have tightness in critical muscles such as their hip flexors, hip extensors and deep shoulder ligaments and muscles. Lastly they are uncoordinated, not coached, and/or not properly warmed up or recovered from previous/current injury.

If you think about this in dollars and cents, they are bringing their $30 to a high level movement that requires $100. If you run out of funds when trying to perform at a high level, you will have pain and you run the very high risk of being injured.

The Elite Pitchers:
These athletes are strong and flexible where it matters most. They have excellent motor coordination, are well-coached and very importantly come to play properly warmed up and recovered from any previous injuries or pain they might have had.

All of the $100 brought to the game are spent to propel this athlete to the finish

Why? They are not wasting their hard earned money!!

Movement Econ 301 will break down how to add those funds to your account so you will ready to compete at the next level.

Be well.

Movement Econ: 101

2011-08-31T21:21:00.000-04:00

Movement Economics is a way that we try to explain how we can take an athlete who is relatively pain free and improve their performance by addressing deficits they didn’t know existed.

Let’s start from the very beginning. From the day we are born, we have on us all the muscles, most of the bones and a vast majority of the neural components that we will use for the remainder of our life. Our physical potential is represented by this set point. From our very first breath our “movement bank account” is open and ready to be filled with “movement capital” so that our bodies can perform all of the movement that will come over our entire lives. Not only this but every possible variation of our total performance capability is being molded from this point in time (some might argue even earlier than your birthday!).

During the course our existence, the choices made regarding physical activity intensity, frequency and duration will impact the size of our movement bank account. Generally speaking, our accounts are pretty barren when we’re born but they’re open and ready to receive funds.

All movements cost money; everything from walking up the stairs to throwing a 92mph slider. The currency of the body is multifactorial. The basics include things like muscular strength and endurance, cardiovascular endurance, flexibility, bone density, neuromuscular control, agility, body awareness, etc. Another neat thing is that none of these factors is mutually exclusive. They are all interrelated but can be stimulated in their own special way. To make it even more interesting, each of these components has components of their own which can play a significant role in the expressed potential.

In the blog entries that follow we’ll get a little deepr into this concept and discuss some more examples and about how ‘Movement Economics’ play a role in our day-to-day as well as in the more finely tuned movement machines like the athletes we treat on a day-to-day basis.

Stay tuned and be well.

2011 Fall into Fitness Boot Camp: Begins September 12th!

2011-08-15T16:04:00.000-04:00

When: Begins SEPTEMBER 12th through OCTOBER 19th
Mondays and Wednesdays: Sessions to begin promptly at 7AM and end on time at 8AM.

Where: The ‘Quad’ in front of the Carlyle Club
411 John Carlyle St
Alexandria, VA 22314

Season Pass Rate: $99 for 6 weeks: that's 12 total sessions for less than $9 per!
AND each Season Pass holder will recieve a FREE physical therapy screening from the doctors at SPARK

Drop in rate: $10 per class

60-minute, high energy and FUN exercise session

Led by SPARK Physical Therapist and Performance Enhancement Specialist:
Dr. Ashley Speights, PT, DPT, PES

Each participant must bring:
-yoga or stretching mat
-towel
-water
-a positive attitude and your best effort!

Exercise session to include: warm-up, flexibility training, full-body strengthening and toning exercises, targeted core strengthening exercises, cardiovascular conditioning and cool down.

$99 per participant for entire 6-week program

Registration closes soon so contact us today: amspeights@SPARKphysio.com

Competitor shelf-life?

2011-05-17T09:49:00.000-04:00

There are many ways to quantify health these days. There are even more neat ways to quantify high level performance. Some professionals have created very specialized metrics or algorithms that will give you a number that taken by itself provides you a baseline from which to measure physical improvement or deterioration. All of these tools are valuable but are truly best used when other such measures are also considered.

In our work we continue to come across a disturbing trend that gives the impression of a timed physical depreciation. If you watch any amount of sports news you've certainly heard of the "aging running back" who's career is over at 30 years of age. Maybe it was the last summer Olympics where you saw the gymnast who would retire after the games at the ripe ol' age of 22. Your own baseball career might have been cut short by an injury or you might have had a long and prosperous one competing well into your 40's! These ages, while varied between activities, are very commonly used benchmarks when gauging the "usefulness" of a competitor, to use a very General Manager/Owner-esque term.

Now, think of a world where a running back could remain effective at 35 or 40 years of age. Or that gymnast or swimmer competing on the world stage well into their 30's. Is this fantasy? Not possible, right? Well, here are a couple thoughts that will stimulate more conversation.

1. Who's on your team?
I'm not a fan of many racing sports. Those who know me understand my love for motorcycles, but this analogy is best explained from the pits of a NASCAR race.
These cars possess the latest technology, the fastest, lightest and "safest" (that depends on which race fan you ask) of everything. Yet, without the pit crew working diligently before raceday and then constantly checking in on that functioning unit, the car would NEVER finish a race. NOT ONE. The car would certainly face a catastrophic failure along some portion of that day without the care of the pit crew. The issue here is simple: the closer the car operates to maximum levels, the more likely the instance where a failure will occur.

This concept is well understood in athletics and so I will not belabor the point but to mention this: Even if you're not a track and field fan, we've all seen the 100M sprint hundreds of times. Every one of us can recall the runner who suddenly begins the fastest limp you've ever seen and that look on their face when they realize they've had a catastrophic failure.

Much attention is paid to professional athletes and to some higher level amateur athletes. However, for a few reasons, which we won't get into here, many of them are slow to put together their pit crew. The 'why' is varied and complex. The solution is information. When we speak to our performance-minded clients, we need to be able to relay the above message. Once our athletes, young and old, first or 15th round picks, understand that they can increase their performance, limit injuries and extend their shelf-life the buy-in is tremendous. In this way we elevate the game of the athlete as well as the game of real performance physical therapy. We are only now taking advantage of the wealth of information we can provide that others cannot.

Not only this, but who better to be the pit crew Chief than a PT? The true musculoskeletal experts. Orthopedic surgeons are certainly an important crew member. Their ability to put back into order that which has failed is widely respected. Athletic trainers possess many skills that are essential for high level performance. However, the PT with an intimate knowledge of biomechanics and a keen eye for movement patterning is the main client-professional interface. Performance PTs live in the crossover between dysfunction and performance.

2. What does it take?
Balance. Symmetry. Control. Strength. Power. Flexibility.
I'm not speaking about concepts that are foreign to any of our readers. What I am aiming to do is to reiterate the idea that ALL of these concepts need to be constantly evaluated and optimized for maximal performance with minimal risk for failure. We often tell clients that we'd rather see them in once per month and competing than see them at all on our treatment tables. The 'new' PT believes this to be true. Do you believe it? Unfortunately, many clinics aren't set up this way. A global change must happen. It might be initially bad for business but in the long run the gains are worth it.

Level of competition aside, the idea that there is a finite amount of time that you can spend at a high level is a prevalent one. In recent stimulating conversations with my colleagues, we are uncovering some recurring themes that we hope to one day re-frame. For now we will do our best to find dysfunction BEFORE it has an effect on complex and powerful movements. We will treat people and not just body parts. We, the new performance PTs, will blaze the trail. We work each day to elevate the game and ask the help of our colleagues to do the same.

Get through all the noise and discover the truth.

2011-04-12T10:29:00.000-04:00

We are inundated with health and fitness info every day. Each time you open a magazine or turn on the TV, someone is trying to sell you on THE ANSWER to all your health and fitness needs.

These products range from magic pills that will eliminate body fat or rid your body of the oft-dreaded “toxins”. Other times it’s a new piece of equipment or training system. The “best” total body workout imaginable in the shortest amount of time.

“All you have is three minutes a day? No problem! OUR system will give you that beach body you’ve always wished for in TWO MINUTES A DAY! GUARANTEED or your money back!”

The amount of time and money poured into the making of these products and commercials is staggering. Commercial health and wellness is a multi-billion dollar industry and it gets bigger as the majority of us struggle with new and effective ways to improve our health.

Unfortunately, the burden of delivering the “bad” (read: factual) news to the public usually rests on those of us in the industry who are GENUINELY concerned about our clients’ health.

Here is a short list of the fitness myths to keep in mind when you’re being yelled at by the 12-3am infomercial about the next biggest thing:

1. There is no magic pill. If there were it’d have been in the hands of actual health professionals long ago. Companies can make ridiculous claims because what they are selling you is not regulated by the FDA. Thus, these manufacturers can say anything as long as they “believe” it will do what they claim. A simple thing to remember is to read the fine white print at the bottom of the screen when they make their money back guarantee.

2. There is no ONE best method or piece of equipment. If there were, then why is that guy Jake selling something different than he was a year ago??? Those of us who have made health and fitness a career attempt to be proficient using thousands of pieces of equipment and better yet, no equipment at all. A carpenter can do a better job with a hammer that he’s mastered than with a hundred different hammers that he is familiar with.

3. Don’t believe the hype: Be skeptical, ne, avoid any purchase that promises results “AS FAST AS POSSIBLE” or in “JUST __ MINUTES PER DAY”. Please understand that these folks are not in the business of health, they are in the business of sales. Promising results as fast as can be imagined sells better than telling the truth about putting work in over an extended period of weeks, months and years.

4. You can’t lose just “belly fat”: It’s just impossible. Our bodies don’t work that way. Take our word for it.

The solution is simple but many of us struggle with the implementation:

1. Eat well! Your meals should be made up of low fat, low sugar items that are rich in lean protein and complex carbohydrates.

2. Eat often!!! This one is tough because it requires the most discipline of all the rules. If we’re serious about getting better, we should eat a small meal every 3-5 hours throughout the day.

3. Exercise. It can be ANYTHING! Walk. Run. Play. Lift. Jump. Dribble. Throw. Literally anything that raises your heart rate for 20-60 minutes per day is enough. When an activity starts to feel easy, bump up the speed, the amount, the frequency or change it up. Variety is important for a number of reasons so switch things up on a monthly or weekly basis.

The short list above is the ONLY time-tested and 100% proven way to achieve maximum physical health. All the other fads and myths will come and go but the true solution will remain.

Be well.

Who's in your corner?

2011-03-28T16:33:00.000-04:00

Our clients expect the highest value during their time with us. Most of the people we work with are among the top athletes and physical performers in the our area. From evaluation to discharge our focus is on accelerating healing and improving function to progress toward maximum performance levels. This can only be accomplished if client, physical therapist and physician are on the same team!

There are professionals who refuse to work in this way. People who are no longer learning and claim to have all the expertise necessary to fix all problems all the time. This is not exclusive to physical therapy, sports medicine or coaching.

The best physician in the world cannot fully heal a patient if the patient is does not comply with certain recommendations.

The most gifted athlete in the world will surely fail if the rely only on their abilities without learning from the lessons of a skilled coach.

The most skilled physical therapist will certainly see their interventions wasted if their client's physician is contradicting or undermining their care.

You see, it is only when all of the pieces of this puzzle fit together that each can acheive their highest potential. Ask yourself and others:

Does your physician speak with your physical therapist?
Is your physical therapist in contact with parents or coaches?
Has your any one part of your performance team given input to another?
Is there communication between athletes, parents, and trainers?

If you are among those who want to experience your greatest potential, you must first be able to truly answer 'yes' to all of the above.

Not all of us will have the opportunity to play professional sports. However, all of us DO have the potential. It is those of us who recognize that if they attempt to go it alone, the journey will be treacherous. We must see that there are people and professionals that can help to maximize all areas of sports performance.

Baseball player with an elbow injury (UCL strain): A Case Study

2011-03-17T11:59:00.001-04:00

I had a conversation with a patient's family recently and I thought it might be helpful to other athletes, parents, coaches and physical therapists (PTs).

The patient: A high school, high-level baseball player with an elbow injury (read: dominant arm Grade II UCL strain). He plays all phases of the game at an elite level (running, hitting, fielding, pitching/throwing).
The question: Will he be able to pitch or play the field within the next several weeks?
Parent's and athlete's thoughts: "Well, he should definitely be ok to play the field before he is back to pitch 100%, right?"

The answer: It's actually the reverse and it’s based on a lot of factors that might not be common knowledge.
The rationale: When a pitcher throws the ball, while it is a violent action in itself, it’s among the most “sterile” movements in sports. It’s a closed environment in that there is little in the way of distraction, barring a few situations, to interrupt the mechanics of throwing. The thrower’s lower body positioning, arm loading and acceleration, as well as the follow through are consistent and should be variation free.

When playing the field as a defender, the entire the upper extremity operates in a much more varied way. There is often lateral movement involved, momentum, obstacles, runners and not to mention situational strategy which all put the kinetic chain at risk.

This is the type situation that will ‘find’ the weak link in the chain. This is of greatest concern when coming back from a significant injury but it holds true in all athletes performing all kinds of movements.

Injury prevention is a main reason that athletes should be seeking PT evaluation on a regular basis. During such an eval we actively look for any less-than-optimal range of motion, strength and joint mechanics. We treat any issues we find and provide our athletes with the information they need to monitor any pain and take an active role in their prehab.

I'm happy to say that we have effectively lengthened seasons and increased performance in our practice. Using this approach we can have great confidence that our clients are prepared for the highest levels of competition. I'd recommend that all parents, coaches and PTs become more involved in preventing problems before they begin. There is no situation in which I'd rather see someone as a patient with an injury versus as a client for a prehab visit!

In the above patient case, the patient was advised to return to play along the originally established timeline after all manual techniques to rehab the elbow. The advanced timeline included hitting drills, THEN hitting practice, THEN pitching drills, THEN pitching and then finally back to playing defense. The athlete and family understood the rationale and the athlete is back on the field at this time.

Shakeology: The tough question answered.

2011-03-07T10:48:00.000-05:00

Recently received a good question about a specific "meal-replacement" product and thought everyone would benefit from it.

The question:
I just bought "Insanity" - the Beachbody program - same company that produces P90X. I've been debating whether or not to purchase their nutritional shake - Shakeology. I was working out this afternoon, wearing my SPARK t-shirt, and took it as a sign from above that I should ask a knowledgeable fitness professional - Should I trust Shakeology? What are your thoughts on meal replacement shakes?

I did a little research on Shakeology but couldn't specifically find what was actually in this shake. Found a lot of sales speak, but not much in the way of real nutrition information. It looks mostly like a lot of other meal shakes. If what you can gleen from the internet is correct here is how it breaks down: 1 Serving: Calories: 299, Fat: 3g, Carbs: 50g, Protein: 22g

To answer what I think is the base question, I do like, use and endorse meal-replacement shakes and bars. As someone who is always on the go and having to eat while with or between clients these are a lifesaver. The main thing we want to be careful of is macronutrient make-up of the 'meal': the amount of sugar, fat, protein and total carbohydrates and the total calories.

I ask my clients, and really anyone who is looking to eat more healthily (is that a word?), to stick to a 60/30/10 or 50/30/20 split when it comes to calories from carbohydrates, protein and fat, respectively. This goes for all meals, not just meal replacements. IF a bar or shake does not conform to this metric, then it is not a meal replacement; i.e., if it has 80 grams of protein and 15 grams of cho (carbohydrates), then it is just a protein shake/bar. If the shake has 50 grams of cho, 25 grams of protein and 10 grams of fat, then it much more clearly is a meal replacement.

Using the limited info I found on 'Shakeology' I can tell you that it is a true meal-replacement and is probably fine if you want to be sure you're getting good calories in during the day. I almost always recommend that clients find ways to prepare their own meals. In this way, we can all be sure as to what is going into them.

The FDA is pretty good about regulating how much a nutrition company can fib about calories and macronutrients so you can trust the label. However, the rules for what a company can say is "proprietary" (in other words, what the manufacturer doesn't have to disclose to you) are very muddy. If the shake is said to "boost metabolism", curb your appetite or give you faster recovery there's not much you can do to know how they make those claims. Realize that many of the claims made usually apply to a regular meal as well so don't be fooled.

If you are versed in reading labels, be on the lookout for caffeine, certain herbals, and anything with an 'L' in front of it, i.e., L-carnitine, L-carnosine, etc. The effectiveness of these amino acids is rarely substantiated with evidence.

Hope this sheds some light. Let us know if you have other questions.

The SPARK Stable: Stud throwers' corner

2011-03-06T13:52:00.003-05:00

I've worked with a lot of overhead athletes so far in my career and I continue to see some recurring themes that concern me.

Here's a quick list of the issues I come across and what you can do to rehab recurring injuries, prevent more problems and maximize your performance for the long term.

#1. Almost every young thrower we see is lacking some significant range of motion in their dominant shoulder. The biggest problems usually show up in what we call 'internal rotation' especially with the arm in the late cocking and early acceleration phases. This lack of mobility asks the muscles of the rotator cuff to work harder than is normally needed to slow the entire arm. This leads to increased fatigue, decreased arm speed and shorter outtings. Over the course of a season, this will lead to less time on the mound, more time needed between appearances and ultimately increases overall risk for major injury.

#2. Invariably, we also find significant decreases in the strength of low and mid traps as well as the external rotator muscles. When operating normally these muscles keep the bones and ligaments of shoulder complex working in perfect harmony. Maximal performance with minimal risk for injury. Think about it: able to throw hard, often and with minimal pain. THAT is elite level performance.

#3. Not enough rest. Most of our clients are the best of the best. Our pitchers throw the hardest and with the best stuff at whatever their age. This is a great canvas for us to work on. The issue is that they are routinely trotted out to pitch with minimal rest and in some cases sooner than they should. Coaches are usually well-meaning in that they want to maximize their chances of competing but sometimes at the expense of long term health and performance of the pitcher.

In addition to all of the manual physical therapy techniques we use maximize pitcher performance, there are a few simple things we have all of our clients do that helps us get the optimal balance of stability and mobility we need to perform at peak levels: lots of stretching of the anterior muscles (like the pecs), stretching the posterior cuff and capsule and strengthening the external rotator muscles. In addition we teach our athletes to recognize the signs of fatigue to lookout for so they can best manage their pitch counts and become comfortable with communicating with coaches and parents about their pain or fatigue.

Our ultimate goal is to see pitchers before they have any major injury so that we can pick out small issues we can fix and train them to completely avoid the injuries that will sideline them for extended periods.

Time to knock off the rust

2011-02-22T13:20:00.000-05:00

The spring is right around the corner. We are all very excited to be able to get outdoors and back to the sports and activities we love. But you may want to wait just a second.

It’s been a few months indoors with not too much in the way of preparation for the coming active seasons. We routinely treat people for injuries during their competitive or active season but we always wish we could have seen them before they got going!

So many injuries result from improper mechanics, poor flexibility and overall decreased joint health. The great thing is that if you catch some of these problems before you get going full force, you can head off injuries and even improve your performance.

The reason is actually pretty simple: Let’s take a softball or baseball player. They spend the entire winter in their normal routine of sitting at a desk and staring longingly at the snow covered ground wishing the spring and summer to come soon. Sitting at a desk and forgetting how important upper body and shoulder posture is, it gets worse and worse. He/she may even experience some neck or back pain over the winter that resolves slightly.

Now it’s spring!!! Yea! On the first warm day they grab their glove and a few friends and get after it! They feel good! Pain isn’t a problem and they are enjoying the weather. … that is until the next day. Shoulder pain, neck pain, arm pain all creep in. What happened? Well during that winter while each of us is hard at work, our muscles forget the “athlete mode” and go into “worker mode”. Everything an athlete needs for efficient and powerful movement is essentially reset.

IF they'd have asked themselves a few questions before running out there on the first lovely day, they’d might have learned that not everything is how they left it.
1. Have I kept moving?
2. Am I in the same condition now that I was last season (year/spring/etc)?
3. Did my aches and pains from last season resolve?
4. Am I ready?

If you can answer these questions with an honest YES, then you might be good to go! Just be sure to warm-up properly before hand and don't overdo it the first time out.

If even one of them is a NO, consult with someone who will sit and discuss some ways to get you back to 100%.

A good performance-minded PT will gladly consult with anyone who is looking to prevent injuries. We're much happier seeing our friends out there enjoying themselves rather than spending time on the treatment table.

Get after it!

1 + 1 = 3!

2011-01-24T13:38:00.000-05:00

This time of year is about rejuvenation, starting fresh, finding ways to improve yourself and reconnecting with what’s important in your life. There are many different professionals that are equipped to assist you. Some have skills in fitness and exercise while others have unique expertise in pain, mobility and health.

We all have different priorities that guide our decisions. Here I give you the information you need to make the best choices about your health.
If help with body weight, strength, flexibility and stamina is what you seek then your best bet is to find a personal fitness professional in your area. What to ask:

1. How long have you been training?
a. Beware novices and people who are just ‘part-time’ trainers. It takes about 5 years of work with clients to become proficient at maximizing results.
2. Are you certified? What is your education in the field of Health and Fitness?
a. There are many, many certifications and all are not created equal. Some reputable organizations are ACSM, NSCA, NSPA, ACE and AFAA. If they don’t name one of these, they’d better have some good formal education credentials.
3. What is a typical session like?
a. Key words to look for here include: warm-up, flexibility training, cardiovascular conditioning, variety, pace, energy, education, FUN! That last one is lost on many. If you’re enjoying your experience you will have a better outcome.

Other people are seeking ways to decrease their overall pain levels and increase their mobility. Now, this is a job for a good Physical Therapist. The field is widely misunderstood as a place where you go if you’ve had surgery or a major accident. Physical therapists do some of their best work picking out smaller problems that will prevent larger ones in the future. Here’s what to ask:

1. What is your specialty?
a. PTs are licensed by the state in which they practice. Their formal education is rigorous and in-depth. However, some PTs address issues that others do not. For example, if you have joint pain, it may not be wise to see someone who specializes in fibromyalgia, a nerve disorder.
2. How long have you been in practice?
a. PTs are thought of as novice practitioners inside of 3 years from their licensure.
3. What is your approach or method for diagnosis and treatment?
a. There are many valuable techniques and methods. The key is that the PT can explain them to you sufficiently so that you are certain you’re getting the experience you need.

Of course, the best situation is being cared for in a place that does both of these in synergy to maximally benefit their clientele. These clinics are out there if you look hard enough.

Resolve to Succeed

2011-01-13T12:08:00.000-05:00

This time of year, we each make promises to ourselves. We say that we're going to get back into the gym, we're going to eat better, we're going to remove stress from our lives and appreciate those around us more. Our hearts are always in the right place but most New Year’s Resolutions fail because of poor planning and because we set lofty and unrealistic goals. That's if we set goals at all!

The resolution of losing 20 pounds in January is possible but unrealistic. From a health stand point, it’s plain-old not healthy to lose weight that fast.

Saying you will go to the gym every day only sets you up for failure as it's practically impossible, and in most cases, generally a bad idea. This one is especially hard if you’re not accustomed to exercising on a regular basis which is where the majority of us struggle.

Here is the formula for making a lasting change in your health and wellness this 2011
1. Break this goal down into attainable and measurable short term goals. Weekly goals are great, monthly goals might give us too much wiggle room and negatively impact our planning.

2. Consult with a professional to set a realistic long term goal.

3. Keep records to easily track your progress

4. BE HONEST with yourself and those who are helping you. If you strayed from your "perfect" meal plan, then note that mistake. Note why it happened. Did you miss a workout that you thought was well planned out? That's ok. We will all make those mistakes. Learn why it didn't work for you that day/week and adjust your plan so that you know where you stand in the terms of your long term goal.

5. Keep the goal in mind. Sometimes you will want to jump ship. Sometimes it may not seem worth it. If so, reexamine the long term goal. Consult with your fitness pro. While it might have been realistic, it may not have been practical given your circumstances.

6. Make the adjustments and keep improving. The trick is to set all of your goals and measures up in a way that even if you fall just short of any, you will come out at a better place in the end.

2011 New Year Resolution Event!!

2010-12-15T10:58:00.000-05:00

Buy 5 personal training sessions, get 1 FREE! NO LIMIT on the number of sessions you can purchase and so NO LIMIT on the number of FREE TRAINING SESSIONS you can earn. Offer valid from now through January (1/31/2011).

Gift Certificates available.

Train with one of the most talented groups of Fitness Pros in Northern VA! Huge savings on what is already the best value in the area. Your satisfaction is GUARANTEED!

Contact us today at info@sparkphysio.com to get started.

Anyone can take advantage of this offer, so feel free to share this offer with your friends and family.

Be well in 2011!!!

Know Your Physical Therapist?

2010-12-06T19:12:00.000-05:00

Being able to make good decisions about your health care begins with an understanding about different health professionals, how they can help and how to know if you have chosen the right one for your situation.

Physical therapists have changed a lot in the recent past. Nowadays, most people are free to see a PT directly without the need for a prescription or a visit to their primary doctor.

PTs are more highly skilled in differentiating between problems we can solve or issues that must be referred to a different medical specialist.

More often now we see people as an alternative to surgery or to pick up on clues that can prevent pain or injury altogether while still maintaining our high value post-surgery skills.

We are the Movement People. If your pain impacts your ability to work or enjoy your free time then we highly recommend you find a PT in your area who will find the problem and design a comprehensive plan to get you pain free again.

There are several criteria we urge people to examine.
Doctorate level education: Not all PTs are educated in the same way or with the same intensity. You want to work with the best available when it’s your body on the line.

Treatment time with a PT: Many clinics pass off a lot of treatment to less educated and less attentive aides or technicians. Be sure to know how much hands-on time you will be getting with your PT. This is equivalent to seeing a nurse when you wanted to see your physician. This piece couldn’t be stressed enough. The more time with your PT, the faster you will get better and back to pain free activity.

Sometimes clinics that provide the highest ratio of PT to client time may require you to bill your own health insurance. While this might sound inconvenient, practices that operate in this manner are typically among the highest in client satisfaction. Additionally, and this is an important tip, the total cost of treatment is relatively the same as when the clinic bills your insurance for you when one takes into account co-pays and the amount of time that treatment will take.

Expertise in a specialty: Some PTs work with children, others with athletes. Some specialize in certain injuries or certain sports. Become educated about the specialty of the PT or the practice that you are selecting so you are certain you will receive the best care.

Do your best to follow this advice and you will surely be in good hands with a physical therapist.

What a Pain In the Neck! As Seen in the current "Your Health Magazine"

2010-10-22T14:16:00.000-04:00

Pain resulting from poor posture is becoming more prevalent. With people spending increased amounts of time in front of computer screens, on laptops, and on the phone, more people are dealing with neck pain on a regular basis. Your mom was right when she continually told you to sit up straight and to not slouch. She was looking out for your neck and back health the entire time.

What Gives us Bad Posture?
• The spaces in which we work are set up in a way that feeds into back, head, neck and trunk alignment. Forcing yourself to sit with your head protruding forward and your shoulders rounded only makes that portion of your posture worse.
• Weak neck, back and core muscles are often a big problem. These muscles come specially equipped to hold you upright. Most of us train our “six pack” muscles (rectus abdominus) very hard but forget about some of our strongest core stabilizers, the transverse abdominus. If your core and back muscles are strong, you are winning a very important battle against neck pain.

How is This Related to my Pain?
• When the above is going on, the muscles that support your head and neck work extra hard to keep things in line. The problem is that these muscles fatigue quickly and cause pain that can radiate from the top of your head, all the way down to your shoulders and further still toward your mid-back.

How Can You Fix This Yourself?
• First things first: take a look at your workspace. The computer screen should be at or just slightly below eye level. Your keyboard should be in a position that allows your elbows and wrists to be supported and relaxed. Your chair should be at a height that allows your feet to be firmly on the floor and knees at ninety-degree angles.
• Improve your core and back strength. Row, row, row your back. There is a lot of variety at most fitness centers, but ask questions if you are not sure of what to do. Using these machines will ensure that you are strengthening your back and neck-supporting muscles in a way that will most benefit you. For core strength, try to integrate planks and pelvic tilting exercises to get those deep muscles to work hard for you.

FREE Injury Prevention and Pain Screenings

2010-10-05T16:29:00.001-04:00

October is National Physical Therapy Month. To raise awareness about how physical therapists can be used as a resource to prevent pain and improve performance, we are offering FREE Physical Therapy Evaluations.

We will be performing evaluations and physical exams to uncover the reasons behind current and past pain issues that may have prevented you from reaching your true potential.

Contact us at your convenience to set up an appointment.

Happy National Physical Therapy Month.

As seen in October Edition of "Your Health Magazine": New Season, New Work Out

2010-09-28T14:57:00.000-04:00

Fall is around the corner. A slight chill is in the air. And you are stuck in an exercise rut!

Most of us like to get into a groove when it comes to working out. But many times this is the reason we quit before we’ve made it to our goals! Need some variety? Now is a great time to shake-up that exercise “routine.”
Here are three simple ways to inject some variety and fun back into your day-to-day fitness.

Cross Training:
• By definition, this can be described as performing an activity that is in no way related to a target activity. Choose a sport or activity that you have never done and have wanted to learn, and do that three times per week over the next month instead of your usual program. This will keep your body guessing and the results coming.

Try Some Fun Indoor Activities:
• Find a swimming pool: Swimming is great exercise and, even if you can’t swim, the benefits from normal exercise movements in a pool are widely recognized. Swimming also helps alleviate the aches and pains associated with exercise.
• Rock climbing: There are several safe indoor facilities that you can try and most charge little or nothing to give you a crack at it. It’s fun, exciting and especially challenging! It is a great workout in a small amount of time — perfect for the person who likes to work hard but is dealing with some time constraints.
• Join a racquetball, squash or volleyball league: Often times, experience and skills are not a requirement for these groups. The idea is to find something you can have fun with while trying to improve your skills and fitness.

Hired Help:
• The best way to make your current exercise regimen more enjoyable is to learn some new exercises! There are thousands of ways to vary your weight training or cardiovascular exercise program, but often times our clients simply tell us, “I would have never thought of that!”
• Be sure to do your homework. There are many resources available to find the best fitness professional near you. This will ensure that you and your new trainer are a good personality fit and that they possess the skills and knowledge necessary for safe and effective help.

Back to School and in a hurry!!

2010-09-03T12:08:00.000-04:00

So you are late again. Kids need to get rushed off to the bus stop or to day care and you're behind as always. Did you remember your briefcase? Where are your keys? What time is it? OH, no! I'm WAY behind. Need to eat something: grab one of the kids sugary snacks? A pop tart might work.... dunno. Well, at least I have my coffee. Where is THE SPLENDA!!! ARGH.

No time for a real breakfast... again. You need a quick and nutritious on-the-go-meal. But what to do?

Here is a simple way to eat on the go and not deprive yourself, or your family, of the essential nutrition they need in the AM. Before bedtime, wrap up a good ol' PB&J and a banana or other hand held piece of fruit and pop it in the fridge.

Now you're all set. In a rush the next morning? Grab it and go. You can easily and safely eat a quick sandwich in the car on the way to work and you will be assured several hundred excellent calories in the process. Is breakfast a problem for your entire household? Replicate the above steps and now everyone's equipped for the first part of their day.

Give this a whirl and take a deep breath: your morning routine just got easier (and HEALTHIER!)

As seen in this month's "Your Health Magazine": Back in Action!

2010-08-10T09:57:00.000-04:00

Back pain is among the leading causes of disability across all age groups and is only second to ‘dizziness’ as the most commonly seen complaint at the doctor’s office.

Back pain doesn’t discriminate. It impacts everyone from expectant or new Moms, recreational to professional athletes, busy executives, and increasingly, even young children. This pain can range from mild to debilitating and can definitely decrease your mobility and overall quality of life.
Luckily there are few simple rules to follow to prevent back pain from playing a role in your day to day.

1. Sit up. Remember when your Mother told you to stop slouching? She knew how your posture impacts your back health. Just being conscious of sitting up straight throughout your day can significantly decrease your pain and other symptoms that result from what we in the physical therapy world call “poor postural awareness”.

2. Ergonomics at work and play. Ergonomics is a fancy word for your posture and body position. An easy way to help you out with Rule #1 is to take a close look at how you sit at work or at home. Is your chair helping or hurting you? We recommend that you support your lower back while seated using a towel roll, pillow or other type of lumbar support to make sure your lower back has a nice healthy forward curve. Also be sure to keep your work close to you. If your arms are reaching forward excessively your lower back is more likely to arch in the wrong direction.

3. Use your legs. Are you using good lifting technique around your home or when playing with your children? Most of us struggle with this but correcting this goes a very long way to decreasing pain.

4. Be strong. A regular exercise program designed to strengthen your core, hips and legs is one of the most important pieces of this puzzle. Improving your trunk and lower body strength can improve your postural awareness without you even knowing it. This is apparent when patients and clients of ours come back to us saying, “I notice that I slouch from time to time”. We love hearing this because before they never even realized it. Becoming aware of it is a huge step in the right direction.

5. Already have pain? It is widely recognized that conservative treatment for any spinal or pelvic restrictions, combined with a structured strengthening program, is the most effective way to regain your pain free mobility. Consult your physician or an orthopedic physical therapist to get started on a plan of care to rid you of pain for good.

... Just like novicaine: works EVERY time if you just give it a shot!

2010-07-12T14:17:00.000-04:00

As a physical therapist and fitness pro, I have developed a neat little library of fun-terms or cliches that I use from time to time. You may already know some of the oldies but goodies like, "No pain no gain" or "You are what you eat".

One of my all-time favorites is: "Proper nutrition and regular exercise are like novicaine: each works EVERY SINGLE TIME if you just give it a shot!"

The idea is simple but most people never really give proper nutrition and regular exercise a fighting chance.

I URGE you and those around you to give it a shot. Take a good hard look at what you are doing now and dial it up for 8 ENTIRE weeks. That's long enough to see some very significant gains and hopefully propel you into whatever the next step of your training is. DON'T QUIT! DON'T STOP! DON'T LET UP! No matter what. Sick? Feeling down? "Tired?" Suck it up! Give this thing your BEST honest effort and accept all of the rewards.

I'd love to hear what you are doing to make the changes you need to be on top of your game. Post them here and help everyone else with ideas for how they can make real change in their lives.

MAKE HEALTH HAPPEN.

Heating up!

2010-07-05T19:04:00.000-04:00

Friends,

Heat exhaustion is no joke. It can sneak up on you faster than you think. Know the signs and know how to reverse the tide before things become a lot more dangerous:

Symptoms:
- nausea
- nausea/vomiting
- profuse sweating
- confusion
- rapid and weak pulse rate
- weakness
- cramping

What to do if you or a loved one is exhibiting these symptoms:
- move to a cool area
- cool, non-alcoholic beverages
- get out of the sun if possible
- get seated or assume a safe position in the event of lightheadedness

Even those of us who are accustomed to hot weather and vigorous exercise outdoors can be caught off guard with heat exhaustion so know and pass on the info.

Stay well.

What's in the water around here!?

2010-06-19T12:56:00.000-04:00

It's getting HOT!!! High humidity and warm temperatures are reason enough to be sure to get enough water in. Combine that with all of the outdoor exercise that we do, it becomes even more important to stay properly hydrated.

Did you know that if you are 2% dehydrated that you stand to lose up to 20% of your muscle's ability to contract? That means that if you could squat 100 lbs when normally hydrated that you would only be able to squat 80 lbs if you were ONLY 2% dehydrated!!! And guess what? When we 'feel' thirsty we are already about 40-50% dehydrated.

What's the solution? Keep drinking water. Sip all day. Just plain water. If you stay on top of this you can keep your muscles operating at their optimal level.

If you are doing higher intensity exercise or sports outdoors, it may be appropriate to have a good sports drink with you. These drinks can help replace vital salts and fluids and at the same time provide you with some simple sugars to keep you playing hard.

2010 Summer Kick-Off Boot Camp: Begins June 21st!

2010-05-28T11:27:00.000-04:00

Boot Camp will run for 4 weeks: meeting Tuesdays and Thursdays at 7AM

Sessions to begin promptly at 7AM and end on time at 8AM.
60-minute, high energy and FUN exercise session
-Led by SPARK Physical Therapist and Wellness Consultant: Elizabeth Polis, PT

Each participant must bring:
-yoga or stretching mat
-towel
-water
-a positive attitude and your best effort!

Exercise session to include: warm-up, flexibility training, full-body strengthening and toning exercises, targeted core strengthening exercises, cardiovascular conditioning and cool down.

All workouts will take place in the ‘quad’ area in front of the Carlyle Club:
411 John Carlyle Street
Alexandria, VA 22314-6817

Max 20 participants

$99 per participant for entire 4-week program

Registration closes on June 17th

R.I.C.E.

2010-05-28T00:05:00.000-04:00

Now that we are all getting more exercise we need to be able to take care of ourselves when we get dinged-up.

Rest: Take it easy for a few days. Avoid movements that make it hurt.
Ice: Apply ice to the injured area for up to 20 minutes as often as you can tolerate for the first 72 hours.
Compression: ACE wraps work great for this. This will provide the muscles with a little more support while they heal.
Elevation: Keep the injured area above the level of your heart to encourage inflammation to leave the injury.

If injuries linger for more than just a week or you continue to injure the same body part the issue might be more serious than you pre piously thought. Seek a physical therapist to get you back to your best.

Childhood Obesity: PLAY!!!!

2010-05-18T13:49:00.000-04:00

More and more children are battling obesity every day! While many of us were playing outdoors with our friends, a culture of sedentary behavior and horrid eating habits was gaining momentum.

Remember when we were growing up? Bored? Call your buddy. Ask your girlfriend to take a walk to the mall. See if Mom or Dad could play catch or help you build or create something. Doesn't this happen anymore???? What has changed? Are we so busy as to overlook the evolutionary NEED to play, compete and rid ourselves of pent up energy?

Thankfully, our leaders are bringing these and other childhood obesity issues to the forefront. http://bit.ly/bU12jQ

Here's a great take home message: GET OUTSIDE. Play with your children. Go play with your friend's children. Teach each other that time spent running around outdoors is more fun than time spent in front of the TV or computer.

If we all take responsibility for each other we will all win.

How important is your BMI?

2010-05-11T12:11:00.000-04:00

BMI stands for 'body mass index' and uses your height and weight to give us very rough estimate of your overall health and risk for many types of disease.

Here is a link that will help you determine your BMI: http://bit.ly/cOtBzc

Your BMI along with your body fat percentage, blood pressure, HR, total cholesterol and a number of other health metrics, can give us a good indication about how you are doing in your wellness program.

Would you like to discuss concerns about your health status? Post them here or feel free to contact SPARK for help.

Food as Fuel!

2010-05-03T13:34:00.000-04:00

There is much confusion about ingredients, portions and calories. There are some resources out there to guide us along the path of real wellness. However, the best are still those professionals who have made it their life's work to spread the word of wellness.

I happen to be more of a do-it-yourselfer and so I found a great link that I thought I would share. http://bit.ly/75zOd6

This will likely answer many questions about how you can make good decisions at the grocery store. Take a look and share your experiences with us!

Your wellness is not a passive thing. Make health happen.

Pass (on) the salt...

2010-04-22T09:00:00.000-04:00

In the news: http://bit.ly/9Bi637

Here's an idea, police your overall salt intake yourselves!
Here are some figures you may be interested in:

Total daily allowance of Sodium: 1500-2400mg
More than 11% of all the sodium intake is from what you add in food preparation
More than 70% is added in the processing of many food products

A tax on increased salt in the production of food may be a step in the right direction. We need to be more realistic when policing ourselves and our loved ones as to our own habits.

Decreasing your risk for disease and disability can be as simple as getting the right information about how to make proper nurtition and increased physical activity a part of your life.

Back In Action

2010-04-06T19:06:00.001-04:00

Back pain is among the leading causes of disability and is a very common issue treated in physical therapy clinics. A recent article published by the AP highlights several different approaches for the treatment of back pain. It is concluded that there are differing opinions about the most effective treatment.

However, we do know that before a surgical approach, more conservative measures should be taken. The best evidence points to a comprehensive program of postural reeducation, core muscle strenghtening and techniques to ensure the balanced relationship of the hips and spine.

In the general sense, once patients have a surgical procedure to fuse a level of their spinal column the levels above and below are asked to take on more stress and abnormal amounts of mobility in order to compensate for the loss of motion. If this newly stabilized segment is not treated with care, more surgeries are down the road.

ICE, ICE, Baby!

2010-03-21T13:21:00.000-04:00

Spring is upon us!! Our bodies are craving movement. As we get more active, you might notice that some of us are moving around a little more slowly than we have in the past.

Nothing to fear... yet. Here is a simple way to alleviate some pain and maybe even shed some light on a very commonly made mistake when dealing with joint pain.

While applying ice to achy joints might not be the most comfortable experience, it is among the most effective for decreasing pain and inflammation. Heat feels better but in some cases, it may actually exacerbate the problem!

How do I know when I should use ice?
The simple answer: If it's red, swollen, painful and warm it would probably benefit from a good cool down. 15 - 20 minutes of ice with a break for 10 - 15 minutes. Repeat as often as possible for the first couple of days.

If a joint requires heat, then the problems is more likely a long-standing one. General stiffness, pain and decreased ability to move that joint(s) is an indication for heat.

The bonus about ice: Even if ice is inappropriate for the injury, it won't do you any harm. While if you mistakenly apply heat to an area that is inflammed you may cause more damage.

Moral of the story: When in doubt ICE, ICE, Baby!

Knee Pain: Calling all endurance athletes

2010-03-05T14:34:00.000-05:00

A very common problem seen in endurance athletes who present with knee pain is weakness in the outter hip muscles and poor coordination between the foot and hip. Recently published research in the Journal of Sport and Orthopaedic Physical Thearpy continues to enforce this assessment.

Be sure to work to strengthen each limb independently to increase your ability to absorb impact, stabilize your mechanics and ultimately prevent injuries to your knees and hips that will put you on the shelf.

Small Physical Therapy practices: the new wave!

2010-03-02T11:21:00.000-05:00

Size may matter to some but in the case of physical therapy and fitness services, smaller and more agile is a more popular trend.

Smaller organizations can offer much more to their clinetelle in the way of personal service, more intimate atmosphere and are better equipped to change with new developments in practice than their larger corporate counterparts.

Do you have pain? Do you need to improve your fitness? Have athletic aspirations for yourself or your friends? Seek out the smaller groups in your area. To help you select the right group for you, ask yourself questions like:

"How many runners (swimmers, baseball players, dancers, etc) have they worked with?"

"What makes this place the best fit for me?"

"Do they have availability that fits my schedule?"

If you do a good job of answering these questions, you will set yourself up for success even before setting foot in the door. Always remember that smaller physical therapy and fitness organizations will be more willing to speak with you over the phone or email so that you are comfortable with the details so don't hesitate to reach out to them.

Welcome to SPARK Physio LIVE!

2010-02-28T11:37:00.000-05:00

Follow our blog to hear about new developments in physical therapy, strength and conditioning, personal wellness and health.

We are excited about reaching a wider audience of people who are taking the initiative to seek a higher level of overall wellness.