Rock climbing is a great full body workout incorporating upper body, lower body and core muscles! For beginner climbers, you can rent the proper safety equipment required (shoes, harness, helmet, and chalk bag) at an indoor climbing facility, such as Vertical Endeavors, for relatively cheap. For more experience climbers, it gets little more expensive as climbers usually purchase their own gear. Experienced climbers can also transition to climbing outdoors! Disclaimer: I DO NOT recommend climbing outdoors unless you know what you are doing and go with someone who knows how to safely set up routes. Anyway, it’s important to strengthen between climbs to improve your form and help you reach the top of your goal route!
Here are 5 exercise to make you a better climber.
Do you have any experience with rock climbing or would like to try it? Let us know! As always if pain is limiting you from doing things you enjoy give us a call at 1-888-THERAPY.
Happy Climbing!
Rebecca Varoga, PT, DPT
Physical Therapist
Isanti Physical Therapy
PTC_therapy June 5th, 2019
Posted In: General
Tags: climber
Whether you are currently a runner or you are thinking about getting into the sport as a fun spring activity to reach your health and cardiovascular goals, you may have to recharge your program and start slow and low to avoid injury or return to previous level of fitness.
Sometimes this can be hard to know where to start. One of the main objectives with setting up a return to running program is starting at a slow pace and building up your endurance to avoid injury and build your tolerance to increased activities. Many times we will want to push through
our pain because we believe that will get us to reach our goals quicker. A lot of times this can result in burn out and pain which can lead to dropping off your program all together.
It is important to find a realistic starting point in your fitness level and build up from there. Many times an interval training program is a good way to start. In this way you can build your cardio endurance and strength slowly with out feeling like you are pushing past your limits. The following link is a good resource to an example of an interval training program that can get you moving in the right direction. Many times it is smart to start slow, even at a brisk walk and build up your pace as your program progresses.
Return to Running Progression
Along with an interval program to slowly build up endurance and strength it is good to also strengthen the muscles surrounding the lower extremity joints and core to reduce stresses through these areas with over use. Here are a couple basic exercises to build both strength and flexibility.
-heel raises
-side laying hip abduction
-bridges
-lunges
-planks (forward/side)
-hamstring stretch
-quadriceps stretch
-piriformis stretch
It is also important to point out that cross training with other activities like yoga, cycling, and weight lifting is a good way to improve strength and health while also mixing up your program to avoid over use injuries. Also, don’t forget to add in a good warm up before jumping into your activities. Good blood flow and muscle extensibility before asking your muscles to preform strenuous tasks with help to reduce the chance of injury.
Lauren Rood, LPTA
Physical Therapist Assistant
Isanti Physical Therapy
PTC_therapy May 30th, 2019
Posted In: General
Now that we have turned the corner and are hopefully getting away from snowflakes, it’s time for patio season. Here is a refreshing drink for adults and kids alike to enjoy all Spring and Summer long and it even has some health benefits!!
Strawberry Watermelon Cucumber Juice!
You will need:
– a juicer or blender
– 8-10 strawberries
– 1 cup of cut, cubed watermelon (remove seeds if not using a seedless watermelon)
-1/4 peeled cucumber
Place all ingredients into juicer or blender and mix well. Place in the refrigerator for 1 hour then enjoy!
Health Benefits of the 3 ingredients:
– Strawberries: a great source of vitamin C, fiber and antioxidants.
-Watermelon: high in vitamin A, vitamin C, and antioxidants
-Cucumber: high in vitamins and minerals
Kerra Pietsch, LPTA
Physical Therapist Assistant
Andover Physical Therapy
PTC_therapy May 22nd, 2019
Posted In: General
Summer is the perfect time to kick off your socks and shoes and just let your feet be free. After a long, cold winter (especially here in Minnesota anyway), kicking off boots or closed toe shoes and slipping into a nice pair of sandals. For some of us though, this can be kind of tricky. Are you like me and love flip flops, but notice that your heel hurts when you wear them? Do you need extra support, but not sure what to look for in a sandal?
Flip-flops, Crocs, and other flat sandals can cause stress and strain on the arch of the foot. These types of summer shoes lack arch support, and can lead to pain in the heel, arch or ball of the foot. You do not have to completely avoid flip-flops, but do not make them your main footwear choice. Wear a supportive tennis shoe whenever possible, or choose a sandal with a sturdy arch. Never go barefoot, especially if you are prone to developing inflammation of your heel, known as plantar fasciitis.
Kaitlyn Grell, LPTA
Physical Therapist Assistant
Physical Therapy Consultants, Inc.
PTC_therapy May 15th, 2019
Posted In: General
The future or work and the workers performing it is shifting. One noticeable change is the shifting of the median age of the labor force. The number of people performing labor jobs later in life continues to increase. In 1995 the percentage of employed adults planning to work past the age of 65 was 14%, in 2017 it increased to 39%. The significant increase in the median age of the workforce can be attributed to the overall population aging. The “baby-boomer” generation that was a result of surge in birth rate between 1946 and 1964 find themselves working past the age of retirement for a number of reasons. These include maintaining/restoring financial stability, maintaining employer benefits, and the social/work family circles that come with the workplace.
Workers continuing there job later into life have unique factors that must be considered. Veteran workers have knowledge of the job that only experience can create. These workers often are more cautious and often perform job tasks more safely, but also tend to have to work closer to their physiological limitations. It becomes important that the natural effects of aging are addressed to keep these employees working optimally. That is where the Fit for Work Boomer Programs fits in.
The Fit for Work Boomer Program decreases age-related limitations and manages those limitations that may exist. Our experts create individualized and group interventions to help workers. The Fit for Work Boomer Program addresses cardiorespiratory fitness and musculoskeletal health while understanding the effects of chronic health conditions. Our experts also work with employees and employers to create appropriate workplace accommodations when necessary.
For more information contact Physical Therapy Consultants, Inc. at 1-888-THERAPY.
Dustin Eslinger, MA, LAT, ATC
Director of Athletic Training Services
Physical Therapy Consultants, Inc.
PTC_therapy May 8th, 2019
Posted In: General
“Arthritis” is not a single disease, but instead an informal way of referring to many types of joint disease and pain. Its hard to know the true number of individuals with arthritis since many don’t seek treatment until their symptoms become severe. However, recent studies say that as many as 91 million Americans suffer from arthritic changes.
There are different risk factors that increase your risk of developing arthritis over time. These include:
Gender: Females typically suffer from arthritis more.
Genetics: Arthritis can be linked to certain genetic components, making it more common within certain families.
Nutrition: Being sure to eat a diet full of calcium and vitamin D is important for bone and joint health.
Obesity: Individuals with extra weight, tend to wear down their joints quicker due to increase force.
Occupation: High manual labor jobs with repetitive movements take a toll on our joints
There are different types of arthritis, but the most common is osteoarthritis. This is a chronic condition that is caused by “wear and tear” of the cartilage. The breakdown of the cartilage in the joint can lead to pain, swelling, and problems moving the joint. There are many other types
of arthritis; including rheumatoid arthritis, systemic lupus erythematous, Sjorgen’s syndrome, and scleroderma, just to name a few.
No matter what type of arthritis you are suffering from, it is important to diagnosis early. Research shows that there is a “window of opportunity” and if we can catch the joint changes earlier, we can help preserve joint function & prevent other serious health problems.
So where do you go for help? Physical therapy is a great place to start! Physical therapy can help by increasing the strength surrounding the affected joint which will offload the arthritic area, helping decrease pain. Movement is also key with this condition, since movement and exercise help to increase the joint fluid, lubricating the joint and making range of motion easier.
Your treatment in Physical Therapy may include:
Pain relieving modalities (hot/cold pack, electrical stimulation, ultrasound)
Jenna Woelfel, PT, DPT
Physical Therapist
Ramsey Physical Therapy
PTC_therapy April 24th, 2019
Posted In: General
Facts about Physical Activity and Health as an Older Adult
As we age, it can be harder to feel the desire to stay active. Heck, even as a young adult there are days that exercising sounds more like a chore. Below are a few facts about why it is important to stay active as we age.
Kerra Pietsch, LPTA
Physical Therapist Assistant
Andover Physical Therapy
This blog contains information form the American Council on Exercise and the CDC (Center of Disease Control and Prevention)
PTC_therapy April 17th, 2019
Posted In: General
Tags: active aging
A fun Easter treat that teaches children (and adults!) the real reason behind the holiday of Easter. These resurrection rolls are so easy to make and absolutely delicious! This scrumptious Easter dessert are made of marshmallows wrapped inside a crescent, which become hollow as they bake, it represents the tomb of Jesus on Easter morning. When you break them open they are empty inside! Serves: 8 rolls
Ingredients
Instructions
Start a new tradition with your family this year and make these Resurrection Rolls. Your family will learn from them and have a delicious treat, too!
Kaitlyn Grell, LPTA
Physical Therapy Assistant
St. Francis Physical Therapy
PTC_therapy April 10th, 2019
Posted In: General
Having availability to industrial healthcare professionals is a big asset to companies. Here are a few of the most important reasons to consider such services.
1 Return on Investment – Companies investing in industrial health services can see a 3:1 to 6:1 return on investment.
2 Safety Training – Industrial healthcare professionals can educate and train employees on workplace ergonomics to ensure they are using their bodies in the safest manner possible when performing their work tasks.
3 Lower Number of Injury Claims – Early onsite management of discomfort can decrease the likelihood of that condition progressing to become a recordable work injury.
4 Building Employee Trust – Having availability to interact with a industrial healthcare professional is a benefit to employees not only for work related conditions, but they can advise on “weekend warrior” questions.
5 Increased Productivity – Industrial healthcare professionals specialize in creating wellness and exercise programs for employees to keep them in top form. This is especially beneficial to the aging workforce.
Physical Therapy Consultants, Inc. offers a very customizable program to fit your businesses needs. Our services are designed to increase workplace safety through Education, Preparation, Wellness and Rehabilitation. We focus on injury prevention, but also have the expertise to help injured workers recover more quickly.
Learn more at http://physicaltherapyptc.com/programs/industrial-health-services/
PTC_therapy April 3rd, 2019
Posted In: General
It’s finally spring! According to the calendar, which living in Minnesota we know we can’t always rely on! But the warm
sunshine and longer days mean we can emerge from our winter hibernation! That means we will be spending more time outside enjoying the warmer weather! Do you want to get outside and enjoy the weather but aren’t sure how?
Here are some tips to get outside and soak up the vitamin D!
Go for a Walk
Explore your neighborhood and say hello to your neighbors you haven’t seen since before Christmas! You might find a hidden gem you didn’t know was in your neighborhood!
Explore a State Park
There are over 60 state parks in MN! Check out one or many that sparks your interest here https://www.dnr.state.mn.us/state_parks/index.html
Do Yard Work
Yard work is physically demanding, as it activates muscles throughout your entire body and you have the satisfaction of cleaning up the yard that has been hidden by snow for too long. Raking or shoveling the last of the remaining snow can burn up to 400 calories per hour. Make sure to stretch prior to completing yard work. Here’s a previous blog post from 2018 on great stretching tips prior to completing yard work http://physicaltherapyptc.com/5-stretches-to-prepare-for-summer-yard-work/
Play a Round of Golf
Golf is great workout, especially if you walk the course instead of using a cart. You get your steps and a full body body workout with swinging a club. Some courses can be expensive, but there are usually cheaper city owned/community courses that can introduce you to the sport.
Play a Round of Frisbee Golf
Frisbee golf requires less equipment than regular golf. Courses can be found at city parks and they are usually free. There are a few more elite courses that might have a small entrance fee, but most course are totally free. The only equipment required is a frisbee. These can be found at sporting good stores or even Walmart or Target for less than $10 a piece!
What is your favorite outdoor spring activity? Share in the comments below! As always if injuries occur during your favorite activity, or pain is preventing you from completing your favorite spring activity give us a call at 1-888-THERAPY to schedule your initial evaluation today!
Rebecca Varoga, PT, DPT
Physical Therapist
Isanti Physical Therapy
PTC_therapy March 27th, 2019
Posted In: General
