September 25, 2017

Happy Easter

All of us here at Peak Performance wishing you Happy Easter.

He is not here, he has risen!  Remember how he told you, while he was still with you in Galilee.  The son of man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.   Luke 24:6-7                       

 

Spring Cleaning 101

How do I prevent injury with iStock_Spring yard work (640x436)gardening and spring cleaning?

What tips should I know for yard work clean up?

 

The weather is starting to warm up and the snow is finally beginning to melt!  As we start to thaw out from this frozen tundra of a winter, many of us may find ourselves doing some spring cleaning.  Spring is a great time to open up the windows, air out your house, and clean every nook and cranny that has been collecting dirt all winter.  As the snow is melting, it is unveiling the damaged ground underneath.  It is becoming apparent that some yard work is much needed, and we can’t forget about the gardening!  We at Peak Performance have a few tips for you to prevent injury while doing your spring cleaning and yard work this year:

 

1.  Pace Yourself!

Don’t try to clean the accumulation of clutter and dirt from all winter in one day.  It is easy to get into a groove and barrel through it, but listen to your body when it tells you it needs a break.

2.  Stretch!

Who would have thought that it may be beneficial to stretch before and after cleaning and yard work?  When you are not used to being active, your body may become very stiff and sore after the increased activity of spring cleaning.  Stretching before and after cleaning will help to decrease your soreness.  If you are experiencing back pain midday through your cleaning session, it is likely due to the repetitive bending that you have been doing all day long.  It may be beneficial to place your hands in the small of your back and doing a few repetitions of back bends to counteract the flexion forces you have been placing on your spine.

3.  Use Good Body Mechanics!

It is very important to utilize good body mechanics when lifting items, dusting, washing windows, laundry, gardening, and many other household activities.  When performing any activity try to keep your spine in neutral by maintaining your natural spinal curve.  If you have to pick up an object, keep your back in neutral, squat down using your legs, bring the object close to your body, and return to standing.  It is also important to try to avoid being bent over for prolonged periods of time, as it places stress on your back.

Remember these useful tips this spring season to help prevent injury during this spring cleaning and gardening season.

H. Tipsord

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Get Back into the Spring of Things

Exercise woman stretchingHow to prevent injury with exercise?

What is the proper way to begin an exercise program?

What is the proper way to stretch?

It has been a looong winter, and we know everyone is eager to get back outdoors as warmer weather approaches. With this in mind, we at Peak Performance want to remind you of a few injury prevention tips to keep you healthy while getting back into your favorite recreational activities and sports this year.

1. Put fitness first. We’re talking to you weekend warriors. (Yes you, who sit at the office all week, then hit the field, court or track WAY too hard when the weekend rolls around). This can be especially challenging coming out of the winter months when most of us have been cooped up inside and more sedentary than usual. Remember that being fit is the first step to being an athlete. While it’s great to stay active, do so consistently. Aim for 30 minutes of activity per day, most days of the week. Your body will thank you.

2. Warm up and cool down. You don’t have to spend a lot of time with these; just 5-8 minutes before and after a workout. An easy rule of thumb for warming up and cooling down is to do the activity you are about to perform at a reduced intensity. (E.g. walk slowly for a few minutes before you start a brisk walk, then repeat slow walking for a cool down). If you’re an athlete, try some dynamic stretching to warm up your muscles. Dynamic stretching involves repeated, but brief stretching of large muscle groups while you move. (E.g. standing knee to chest stretch, high kicks, lunges, and butt kicks). Sustained stretches that are held for 20-30 seconds should be performed as a cool down after your work out when the muscles are already warm.

3. Be mindful of your form. You are much more susceptible to injuring yourself if you are using improper exercise form. Think about the quality of your movements over speed and quantity of reps. Pay attention to your postural alignment, and keep exercises in ranges at which you can maintain good control. You may notice that your form worsens as you begin to feel fatigued. This is a sign that it’s time to take a rest break. Giving yourself just a few minutes of rest will typically allow your body to recover enough to resume your workout with proper form.

K. Collins

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Why does my back hurt after shoveling snow?

Why does my back hurt after shoveling snow?

What do I do when my back hurts after shoveling snow?

iStock_Man shovel snow‘Tis the wonderful holiday season…..not to mention the frigid cold temperatures, snow and ice that comes with it for us Northerners.  It’s that time of year to get the winter gear out of storage and get ready for the first snow.  Get your winter jacket, mittens, scarf and hat, oh….. not to forget the snow shovel.

Is your body in any condition to shovel snow or maybe you are like most people and the last time you did anything physical was last year when you shoveled snow?  Have you ever noticed after shoveling snow from the driveway your back feels sore or achy? Worse yet have you felt pain or pins & needles radiating down the back of your leg.  The other day, I looked out my window and saw the neighbor hunched over holding his back.  He appeared to be in agony, stuck forward in a bent over position.

When a person shovels snow, there is a combined movement pattern of forward bending coupled with twisting/rotation.  This combination of movements over a period of 20-30 minutes can play havoc on your back, especially if you already have a history of back pain.   During such an event, several anatomical structures may be involved such as muscle, ligament/tendon, joint, bone or the intervertebral disc.  Often the disc is subject to injury when stressed in such a way.  When a person bends forwards and then couples the movement with twisting/rotation, the orientation of the disc fibers becomes distorted and weakens.  The disc can become inflamed and swollen causing back pain and/or muscle spasms.  If severe enough it may cause pain and/or pins & needles to radiate down the leg.  The distorted disc tissue may also create a mechanical blocking effect where a person gets stuck forward and can’t stand back up straight without intense pain, just like my neighbor.

The solution….. be mindful of your posture.  Try to maintain your shovel moving forward.  When you scoop up the snow, pivot on your foot by turning your whole body to dump the snow.  Move in unison rather than separating your upper and lower body by twisting.  You should also consider alternating sides that you dump the snow, shovel down one direction to the left then come back going to the right.  Take frequent breaks and allow yourself to stretch your spine backwards by supporting your hands on your hips and leaning backwards.  This is a great way to counter-balance the spinal movements you just did by shoveling snow.  When you’re finished, its a good idea to go in the house and lay on the floor onto your stomach and prop up onto your forearms to stretch your spine backwards.  Maintain this position for a minute or two.

The next time you shovel snow, take this advice instead of walking back into your house and sitting on your rump as that may cause the disc tissue to swell even more!

S. White

Happy Holidays

Christmas (640x426)All of us here at Peak Performance wishing you Merry Christmas and Happy Holidays!  This is a time of year that we all get very busy with shopping, cooking, family gatherings and travel.  We hope that everyone enjoys time with their families and has safe travels.

Happy Thanksgiving

iStock_Thanksgiving (640x426)All of us here at Peak Performance wishing you a Happy Thanksgiving. This is a special time of year that we want to give thanks to all of our patients for your support.  We know that you have a choice in choosing a physical therapy provider and you chose us!  We hope that everyone enjoys their time with friends and most importantly family.

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Congratulations

Pass Thumbs UpCongratulations to Dr. Heather Tipsord, PT, DPT for passing her Indiana State Board Physical Therapy Exam.  Dr. Tipsord has been with Peak Performance since 2010 advancing her education and professional career to become a physical therapist.

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Happy Halloween

Candy Corn Happy Halloween with decorHow can I make Halloween healthier?

What are some tips for Halloween safety?

As we head into fall, Halloween is quickly approaching. It’s a tempting time with so many sweet treats being thrown at us from all directions. Before you eat all that candy and slip into a sugar coma, consider keeping the holiday a bit healthier with these tips.
1. Fill up with a healthy dinner before you take the kids trick-or-treating to help avoid over-indulging on the sweet stuff.

2. Get active with some fun party games before trick-or-treating. Bob for apples, carve pumpkins, play witch’s ring toss, or have a monster mash dance party. Who has the best mummy, zombie or Frankenstein moves???
3. Walk the neighborhood with your kids while they’re trick-or-treating. Minimize driving, and if you must drive, accompany the kids up to each house for a little exercise.

4. If you’ll be passing out candy instead of collecting it, offer healthier snacks such as apples, dark chocolate, real fruit chews, pretzels, or sugar-free gum.

5. Keep your favorite treats and share the rest. Take them to work, or at least stash them away so you and the kids aren’t tempted to grab a piece every time you walk by the candy dish.
6. Don’t forget about staying safe. Remember to walk in well-lit areas, wear light or reflective clothing, use sidewalks, inspect treats for tampering, drive cautiously, and avoid open flames while dressed in costume.

Have a safe, healthy, and happy Halloween!

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Happy New Year

Prueba1679Wishing all of you a safe and happy New Year’s.   May 2016 be healthy and prosperous for everyone!

Patient of the Month

Patient of the month JuneEach month, the staff at Peak Performance select and recognize a current patient who stands apart for his or her exceptional attitude, compliance and progress over the course of physical therapy. The patient of the month for June, 2015 is Scott. If you see Scott in the clinic please join us in congratulating him on this distinction.

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