Women are often afraid to lift weights for fear they will look too “bulky”, but actually that’s not what happens.
Women can and should do weight lifting exercises if they want to shed body fat and achieve a toned physique. Strength training 30 to 40 minutes twice a week for 4 months, could increase an average woman’s resting metabolism by 100 calories a day, meaning you’ll be burning calories even when you’re not exercising.
Twitter, that internet town hall that can be the best and worst place on the internet gave me this gem of a post today:
That’s it. That’s the post. Get strong and mobile.
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| Impingement syndrome |
| Impingement syndrome is an irritation of the structures between the upper portion of your arm and your shoulder blade mainly during overhead arm movements.The rotator cuff is comprised of four muscles that help position the humerus, your upper arm bone, into the shoulder socket during arm movement.The shoulder has great mobility but at the same time is prone to injury during falls or accident, or when there is a lack of motor control (altered biomechanics).Men over 40 performing manual labour are the most affected with this condition. It is also present in young athletes practicing sports involving repeated overhead motion such as swimming, baseball or tennis. ▬▬▬▬▬ Structures involved The tendons of the rotator cuff, ligaments of your shoulder and subacromial bursa are the most commonly affected structures. The subacromial space gets smaller during overhead movements. This can cause, over time, irritation, inflammation and/or a lesion of the rotator cuff tendons.  |
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Signs & Symptoms that you may experience
Everyone will react differently after an injury and recovery will depend on the severity of it.
Impingement syndrome can cause but is not limited to, pain at the front of the shoulder and localized swelling. Pain or tightness is often felt when you lift your arm overhead or when you lower it from an elevated position. Pain can also be felt around your shoulder blade in your back.
Other early symptoms can include light pain with activities or during rest and in some cases, irradiating pain around your shoulder. In severe cases, you might feel pain at night and a loss of strength or range of motion. Impingement syndrome can lead to rotator cuff tendinitis or shoulder bursitis when left untreated.
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Recovery
Your rehabilitation plan, health, fitness & nutritional status will affect recovery speed. Most of the time, you can expect to recover fully from impingement syndrome. As a rule of thumb, this condition can take up to three months to fully recover.
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▶ WHAT TO DO
Early Stage
Relative rest is a good way to protect your shoulder and prevent further damage, but it’s important to avoid overprotecting your injury. A few days rest where you avoid pain-inducing movement and activities might be necessary. A quick but progressive return to your activities of daily living, light cardiovascular exercise and specific range of motion and strengthening exercises will allow better recovery.
Rehabilitation
Follow your practitioner’s advice. It will help you manage the different phases of the recovery process and will increase the likelihood of successful rehabilitation. Your practitioner will assist you during your rehabilitation program in order to regain your normal range of motion, strength and endurance, optimal motor control and functional status.
As per the principles of rehabilitation for impingement syndrome, movement training through therapeutic exercises is an important part of functional recovery. A progressive exercise program performed over a few weeks period is pretty standard.
▶ WHAT TO AVOID
Don’t rely on passive treatment only. Each phase of the rehabilitation process is important. Patients that are actively involved in their treatment plan tend to recover faster. Keep in mind that pain is not always a good indicator of tissue damage. As soon as you feel better and the pain is well managed in collaboration with your therapist, you should reintroduce light strengthening exercises as tolerated.
| Anterior Cruciate Ligament Sprain |
| Anterior cruciate ligament (ACL) sprain is a partial or complete stretch or tear of the ligament. This injury is relatively common among athletes and physical activity enthusiasts.It occurs mainly during a sudden pivot, a hyperextension movement of the knee, a jump or after a contact behind the leg. Movements that cause rapid twisting or hyperextension of the knee joint can lead to ACL injury.An audible creak may be heard at the time of injury and the knee may sometimes appear unstable. ▬▬▬▬▬ Structures involved The anterior cruciate ligament is the main structure involved. The function of the anterior cruciate ligament is to stabilize the knee and prevent hyperextension. ACL sprains often occur in conjunction with other knee injuries such as torn m eniscus, articular cartilage lesion o r collateral ligament injury. ▬▬▬▬▬ Signs & Symptoms that you may experience Each person will react differently after an injury and recovery will depend on the severity of the injury. Sprained ACL can produce, but is not limited to, pain and swelling, often immediate, around the knee. The range of motion of the knee is often limited and the knee may be sensitive to touch. ▬▬▬▬▬ Recovery Your rehabilitation plan, health profile, fitness level and nutritional status affect the recovery time. In most cases, you can expect full recovery from an ACL sprain. Typically, this injury can take a few months to fully recover. |
Bottom Line:
A recent research study found over 75% of people experience at least a moderate amount of stress every day!
Chronic stress is not fun to deal with, but did you know it can also affect your weight?
When you are stressed your body goes into survival (or “fight or flight”) mode which changes your hormonal balance. You don’t need to be running from a saber tooth tiger to enter fight or flight mode. Even everyday events like traffic and stress at work can cause you to have that physiological response.
Why it Matters:
Recent research suggests that chronic stress can result in:
When you are stressed out, it is more likely that you will over-eat and less likely that you will get enough sleep and exercise. Stress causes your body to release cortisol, a hormone that can produce a build-up of fatty tissue and cause weight gain. Cortisol increases both your appetite and the amount of fat the body stores. By recognizing your stressors, and engaging in a few simple relaxation techniques, you can learn to reduce your body’s natural stress response.
Next Steps:
Relaxation techniques such as meditation, yoga, or even simple breathing exercises can help your body counter the stress response. Also, exercise has been shown to decrease stress levels substantially.
The next time you are feeling stressed out, take a moment to breathe a few deep breaths and try to get some exercise into your schedule that day. Not only will you feel better mentally, but your body will be able to reduce the amount of Cortisol produced which will limit your body’s fat storage and help curb any thoughts of over-eating. Staying fit and trim does start in your head!
Science Source(s):
Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 Years. Obesity 2017
Bottom Line:
You’re busy and you’re stressed out. Well, you’re not alone.
These are two of the most common reasons people give for not exercising consistently. Ironically, these are the two exact reasons you should be exercising and moving your body!
Moving your body releases endorphins which help you feel good, relaxes your mind which reduces stress, and burns calories to keep you looking great.
Why it Matters:
Your body is meant to move. Long hours commuting in your car or sitting at a desk can place a lot of stress on your musculoskeletal system.
If your spine and core muscles are weak and unstable, then you are more likely to suffer an injury which can cause a downward spiral that impacts your relationships with food, sleep, and exercise. So taking a pro-active approach to your exercise routine is crucial to live your best life. Chiropractic adjustments are an essential part of the picture because they can help you feel good mentally and keep you moving physically.
Next Steps:
Schedule time every day to exercise. But, don’t get discouraged if you feel like you aren’t doing enough. Rome wasn’t built in a day!
Even 15 minutes of walking during your afternoon break can provide you with the health benefits you are looking for. Burning an extra hundred calories per day (which could be accomplished with 10 minutes of walking) adds up to thousands of calories each month. Continue that trend, and you will notice inches falling off your waistline before you know it!
Science Source(s):
The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015
Bottom Line:
If you are looking to lose a few extra pounds this month, you are not alone. Many of our patients are working towards a similar goal.
How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle. So where does Chiropractic fit in?
Why it Matters:
Unfortunately, no Chiropractic technique takes off 10 pounds with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle.
Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track.
Also, many people report reduced stress after getting adjusted. This makes sense because research studies have shown reduced muscle tension in the shoulders after an adjustment.
And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.
Next Steps:
Thank you for making our office a part of your healthy lifestyle. Our team is here to support your ability to move, think, and eat in a way that results in achieving your healthcare goals.
We know that by moving your body, making smart dietary choices, and managing your stress, you will put yourself in the best place possible to live your best life. We are proud to be your partner in health!
Science Source(s):
The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015
Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 years. Obesity 2017
Bottom Line:
Staying up late one night usually only results in feeling a little tired the next day, but when this happens day after day, it can really start to negatively affect your life. Research has shown that a lack of proper sleep can result in irritability, increased stress, a weakened immune system, and even joint pains. However, by developing a few healthy habits, you’ll be able to ensure that your brain and body get the rest the deserve, so you are ready to have a productive next day.
Why it Matters:
Practicing a relaxing nighttime ritual, such as powering down your electronics and reading a book, can help prepare your body for a good night’s sleep – and don’t forget the TV. While some people like to sleep with the television on, researchers have found that minimizing background noise can actually help your brain get more rest. In our own office, we’ve also heard from countless patients that they get a better night’s sleep after getting adjusted, which makes sense considering the numerous benefits of Chiropractic care.
– Wind down for approximately 30 minutes before bed by turning off your electronics.
– Minimize background noise to help your brain get much-deserved rest.
– Many patients report a more restful sleep after getting adjusted.
Next Steps:
Looking for more tips on how you can get a better night’s sleep? Come to our upcoming workshop where we’ll teach you about the best sleep position for your spine, how sleep helps your immune system stay strong, and how Chiropractic care can decrease the stress you hold in those muscles supporting your neck and shoulders. If you want to Sleep Better Tonight, then this workshop is for you!
Science Source:
Harvard Health Publishing. Harvard Medical School 2018
EOS Sleep Centers. Dr. David Volpi
Bottom Line:
Neck and back pain are the most common reasons people experience sleep disturbances. Patients talk about sleeping on the floor, or sleeping in a lazy boy, or even sleeping bent over their bed attempting to get into a position that helps them get those few precious moments of rest and relief. Talk about a pain! All you want is the ability to get some rest, yet every position seems to make things feel worse. Well, don’t worry – you’re in the right place to get back on track!
Why it Matters:
Your body needs rest to heal. If you are in pain, it can be challenging to find a comfortable position to rest. As Chiropractors, we understand this better than anyone. Chiropractic care has been shown to increase your spinal range of motion, decrease inflammation, and even reduce the pressure on the delicate nerves exiting your spinal column – all of which will make it much easier to find a comfortable sleep position.
Next Steps:
If stress has kept you up at night, you’re not alone. However, you can rest easy knowing you’re in the right place! Chiropractic adjustments can help reduce the stress in the muscles supporting your head and neck, allowing you to experience a more comfortable – and more restful – night of sleep.
Science Source:
Neurophysiologic effects of spinal manipulation in patients with chronic low back pain. BMC Musculoskeletal Disorders. 2011
Chiropractic: Obesity, Smoking, & Drinking Associated with Low Back Pain.
New research presented at the American Academy of Orthopedic Surgeons annual meeting suggests that low back pain sufferers who smoke, drink, and/or are obese may possibly ease their agony by making healthier lifestyle choices. A review of data from 26 million men and women found that people who are smokers, are alcohol-dependent drinkers, and/or are categorized as obese are between four and five times more likely to currently experience back pain than individuals who don’t smoke or drink, and maintain a healthy weight. American Academy of Orthopaedic Surgeons, March 2015
Aberdeen Chiropractic 