It was only after I finished my physical therapy degree that I started to do this…more »
I recently treated a 16 year old with physical therapy for her shoulder pain.more »
Eating healthy on the gomore »
Watch this to increase improve posture, increase energy, prevent pain and stay focused.more »
These foods will help you heal faster, decrease pain and fight disease.more »
These tips will help you get through your workout safely.more »
Kay, above is performing the perfect row: knees bent, head straight, stomach tight, elbows in, and slow & controlled movements. I’ve written before that besides not stretching enough, poor form is a primary cause of pain during exercise. Follow these rules to make sure you are doing an exercise right: Join the club to read more »
5 Minutes to Fitness+ Club coming soon
Alison recently shared a very good article with me which I have attached below. In a nutshell; muscle soreness occurs for different reasons including new activities and repetitive training (stress). It’s part of living a fit lifestyle and there are things you can do to decrease soreness, pain and injury, besides drugs, like:
- Start slowly and listen to your body when it tells you it’s in pain
- Use ice for acute injuries and pain (immediately and up to 72 hours)
- Use heat for chronic pain- (longer than several weeks)
*****You can use ice and heat contrasts for stubborn soreness/pain/injuries- Apply ice to the area for 10 minutes, then moist heat for 10 minutes, then ice again for 10 minutes, then moist heat for last 10 minutes.
Here’s the link to the article that goes into more detail and medications as well. http://www.active.com/fitness/Articles/5-Tips-to-Treat-DOMS-and-Tendonitis.htm?cmp=291&memberid=107039837&lyrisid=20716849
www.peterkfitness.com for more info…..
YES, it can make your pain symptoms worse. This morning I saw a client who’s shoulder pain became worse for no apparent reason. He doesn’t remember doing anything to aggravate it. When I asked about work he said the last few days have been very stressful. Stress elevates heart rate, releases cortisol (elevates sugar in the blood & suppresses the immune system), and makes you tense muscles unknowingly.
Here’s what to do:
- Relax your shoulders and sit/stand tall
- Gently tighten your stomach muscles while breathing
- Breath in deeply through your nose, exhale through your mouth
- Identify what is causing your stress and take action to redirect it
- SMILE really big for any reason for at least 10 seconds. If they don’t take you away you’ll feel better