Category: Uncategorized
Lunges and straddles help build leg strength and flexibility
Lunges are great cross-training exercises for almost any discipline. Forward, reverse, side, or diagonal lunge positions work to sculpt, define, and strengthen large lower body muscle groups including the gluteus maximus (glutes), hips, hamstrings, adductors, hip flexors, and quadriceps (upper) thighs.
If you are a beginner or are adding lunges back into your workout routine, you can start with your body’s weight and resistance to strengthen your core and gain balance. Since lunges work large muscles, you may need to complete many repetitions to achieve the desired results. Start with two sets of ten lunges on […]
I don’t want to get addicted to painkillers. What are my options?
During your assessment, we will work with you to develop a treatment plan that recognizes your concerns and your care preferences.
Sometimes, we may need to prescribe medication in the short-term to get the pain controlled, but we will monitor your pain levels and your medications very closely.
It may help to take a look at what can happen when you take medication. It can affect your body in three ways:
You can build up a tolerance to the medication. When you take medication frequently for a long time, you may need to take larger and larger […]
Five easy exercises to improve your posture
Good posture keeps your body balanced and your spine aligned. It allows you to hold your head high in social situations, helps prevent head and back aches and increases your shoulder strength.
Whether you are standing, sitting or lying down, it’s important to maintain a proper posture.
We’ve put together a few exercises to strengthen the supportive muscles you need to stand and sit tall.
Standing Wall.
Stand with your back to the wall. Put your heels together. Try to touch the wall with your neck, shoulders and spine at the same time. Hold for 10 seconds […]
Does Bone & Joint offer ImPACT testing?
We currently do not offer ImPACT concussion testing.
We do treat concussions and reference the baseline ImPACT testing done by area schools, athletic trainers, and sport medicine specialists.
What is ImPACT testing?
ImPACT testing can be used before and after a traumatic brain injury. Each test should be administered by a trained sports medicine specialist or athletic trainer. Upon completion of the test, a neuropsychologist interprets the scores. According to impacttest.com, the 25-minute test consists of six modules that measure;
- Attention span
- Working memory
- Sustained and selective attention time
- Response variability
- Non-verbal problem-solving
- Reaction time
When combined with a […]
What are the signs of concussion?
You fell and hit your head. But you didn’t lose consciousness.
Do you have a concussion?
You may. In 90 percent of concussion injuries, people do not lose consciousness. But there are physical, intellectual and emotional changes that may signal a concussion.
Physical symptoms
- Headache
- Nausea
- Vomiting
- Balance
- Dizziness
- Light sensitivity
- Sound sensitivity
- Blurry or double vision
- Problems sleeping
- Sleeping too much
Intellectual symptoms
- Memory problems
- Feeling hazy, foggy or fuzzy
- Confusion
- Difficulty following simple instructions
- Difficulty concentrating
Emotional symptoms
- Irritability
- Sadness
- Overly emotional
Concussions can be challenging to diagnose. Symptoms may not appear right away, but may develop hours or […]
Make your own hot and cold packs
You can find relief for minor injuries using heat and cold packs.
Sprains and strains feel better after cold is applied; muscle aches respond better to heat therapy. You can buy commercial products that will provide both kinds of relief.
You also can make your own.
For just a few dollars, you can create a supply of reusable hot and cold packs that work just as well as their commercial counterparts.
Here are two simple ways to make a hot pack.
If you need a hot pack in a hurry, simply pour rice into a clean sock and tie […]
To stretch or not to stretch?
Dear Dr. Messerly: Should I stretch before exercise?
To stretch or not to stretch? That is the new controversial question in the athletic world.
Actually, athletes and healthcare providers alike believe that stretching does provide benefits. The real questions that we need to ask are, “Which stretches should I do?” and “When should I do them?”
There are two basic types of stretches: static stretches and dynamic stretches.
Static stretches are stretches that hold the position of a muscle or joint for 30 seconds or more while allowing the body to relax into the stretch. Holding the position for 30 to 60 seconds can increase […]
How can I support a family member who suffers from chronic pain?
The fact that you are asking the question is a great start.
There are many ways you can offer support to someone who is in constant and chronic pain.
First, understand that chronic pain is not just a symptom.
Chronic pain can be debilitating and life-changing. Until recently, pain was considered an indication of an injury or illness. But, now we know a malfunctioning nervous system can create a vicious cycle of pain on its own.
Chronic pain is real, invisible and unmeasurable.
Your loved one may look healthy in every way but may feel unbearable pain. Even when there’s […]
Work and school can mean pain for your neck
There’s a reason we adopted the phrase “a pain in the neck” to describe something annoying.
There’s nothing quite so irritating as neck pain.
Just think about it. How many times do you turn your head, look down at your desk, or look up at your computer screen. When your neck hurts, it limits your movement, causes headaches and interrupts your daily life.
Your neck is a vital framework of bones, muscles, ligaments, tendons, and nerves attached to your spine. It’s less protected than the rest of your spine and is especially vulnerable to injury. Neck strain also […]
10 Tips for Safe Shoveling
It’s coming. By tomorrow, we may have 9 to 12 inches of snow to move.
If you shovel snow the “good old fashioned way,” it’s a great workout. You can burn nearly 400 calories an hour.
However, shoveling snow incorrectly could be one of the main reasons 80 percent of Americans suffer from back pain. So, we’ve put together a few tips to keep your back healthy and pain-free.
First, a word of warning: If you have back problems, DON’T shovel. Call a plow, hire the neighbor or phone a friend. The act of bending and twisting the shovel […]
