December 2019
Five Exercise Myths That Could Affect Your Health
Yes, we work on body problems. But we can never ignore how the mind – and some common myths – create a self-fulfilling prophecy. If you think running is only for the under 50 crowd, or that a little noise in your joints portends future pain, it will be so. But it isn’t so simple as that. Each body and mind is different. We have found ways to dispel folklore and help you discover what is possible. Are you game?
Running will wear out my joints.
A recent study in Journal of Bone and
Joint Surgery evaluated 430 seasoned
marathon runners. They had half as much
knee and hip arthritis as non-runner controls.
That was true for older runners too. So, if you
think your knees only have so many miles
before they wear out, think again. Other
factors – weight, weakness or faulty running
patterns may be the issue. A run screen is
just what you need.
Stretching prevents injuries.
Static stretching won’t make you looser, won’t
prevent injuries and might even slow you down.
A meta-analysis of stretching studies should be
enough to convince you to skip the stretching or try
dynamic stretches instead. Don’t know any dynamic
stretches? Ask us!
If you’re sore or injured, rest is best.
Physiologically stressing tissue- below
the level of injury- with sufficient time to
recover-causes cellular responses that
strengthen injured tissue and improve
tissue tolerance. For example, using
crutches initially and gradually increasing
weight-bearing leads to faster healing.
Movement increases blood flow,
decreases inflammation and allays fears.
With the right exercise prescription from
your PT, tissue tolerance improves. We
can dial that in with our Anti-Gravity Treadmill. And once you feel better, balance exercises are critical to prevent re-injury.
Aerobic exercise is more important than strength training. Ever since Kenneth Cooper wrote the book on aerobics in 1968, we have been a city obsessed. What’s better than a run or hike up Sanitas? But, I would not be so injury free if I did not also keep my core strong and balanced. Pilates at ALTA has been the salve for old injuries and the best injury prevention strategy I know. You don’t have to do Pilates, but strength training is critical to overall fitness, bone health, and weight management. Get. Stronger.
Noisy Joints are Injured Joints.
Snapping and popping joints is common.
The sound is caused by air bubbles in
the synovial fluid – the liquid that
surrounds and lubricates your joints –
and by the snapping of tightly stretched
ligaments as they slide off one bony
surface onto another. If they don’t hurt,
noisy joints are harmless. But when joint
cracking is accompanied by pain or
swelling, you might have a mechanical
problem. That’s when you call us.
The New Year is a good time to re-evaluate your exercise routine. We’ll help you separate fact from fiction to dial in an exercise program that’s perfect for you.
Start the New Year off right – schedule with ALTA today.
Collecting Donations for a Worthy Cause
One of the best ways to increase your own happiness is to do things that make other people happy, according to the Greater Good Science Center. Our office is collecting toiletries for Attention Homes.
Since 1966 Attention Homes has provided safe housing for people aged 12-24 who are facing homelessness because of domestic violence or family breakups. Attention homes has served over 12,000 young individuals, as they become healthy and productive members of our community.
Here’s your chance to stuff a stocking and make yourself and someone else happy.
The following is a list of items we are collecting. Help us help this worthy organization. Drop off donations at our
office anytime during business hours. We will be collecting through Friday, December 20th.
Stocking Stuffers
Hand and Toe Warmers
Emergen-C Packets
Headphones
Shampoo/Conditioner (Travel
Size)
Deodorant (Travel Size)
Condoms
Makeup
Hair Ties, Bobby Pins,
Combs, Hair Brushes
Kleenex/Facial Tissue
Men’s Underwear/Boxers
Gloves, Socks, or
Beanies/Hats
Granola Bars, Candy, or Coffee/Hot Cocoa
Toothbrushes/Toothpaste/Floss/Non-Alcoholic Mouthwash (Travel Size)
December 25th
&
January 1st
ALTA Physical Therapy & Pilates | 303-444-8707 | AltaTherapies.com STAY CONNECTED:
ALTA | 2955 Baseline Road | Boulder | CO | 80303
