Glendale, AZ
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Stop! Dont Do These 3 Things For Knee Pain
Stop! Dont Do These 3 Things For Knee Pain
Stop! Dont Do These 3 Things For Knee Pain
Glendale, AZ
623-486-3333
Stop! Dont Do These 3 Things For Knee Pain
Stop! Dont Do These 3 Things For Knee Pain
Stop! Dont Do These 3 Things For Knee Pain
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Stop! Dont Do These 3 Things For Knee Pain

Stop! Dont Do These 3 Things For Knee Pain

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A patient came into the clinic last week limping with knee pain and asked:

“I’ve had this knee pain for a few weeks now, I’m not sure what I’ve done to it but I’ve tried taking pain meds prescribed by the doc but that didn’t help.

I was trying to rest it so that it wouldn’t hurt, but whenever I stood up and started moving, it hurt again so I had to sit down.

Now I’m wearing a brace to see if that helps, but I can still feel the pain when I take it off.

Is there anything else I can do to get rid of the pain?”

I know how frustrating it can be when you’re not sure what you’ve done to hurt your knee, and even more frustrating when everything you’re trying to do to get rid of the pain – doesn’t do a thing to make it feel any better.

Everyone always thinks and hopes that there will be a “quick fix” to their problem.

And because we see people confused, fed-up, and even skeptical about what can be done to help with their knee pain, I wanted to address this idea of “quick fixes” for your knees – or for any joint problem, whether it’s your knees, back, neck, wherever, and tell you why they’re no good.

With that said here’s the 3 most common “Quick Fixes” that people THINK to ease their knee pain, but that actually do the opposite:

1. Reaching For The Painkillers

When you’re in pain, let’s face it, one of the easiest things to do is reach for the painkillers to “kill” the pain, quickly.

It’s also unfortunately the first option that your Doctor or GP will give you to help your knee pain.

But the thing is painkillers won’t get to the root cause of your problem and actually do anything to fix it – they just mask the pain instead, which doesn’t help anyone.

And at the end of the day, that pain will still be there when the painkillers wear off. So it’s better to do something to fix your pain long-term instead.

2. Resting

When pain strikes, it’s very tempting to do nothing but rest “in case the pain gets worse”, which means many people end up laying on the sofa watching their favorite TV shows…

But when it comes to knee pain, ‘rest’ actually means not do ‘too much.

If you rest too much (or do not move much at all), your joints will become stiff and tight, which can make your knees feel even achier when you try to move them.

To actually help your knee, you could go swimming, go for a light walk, do yoga or go for a cycle – basically, any low impact exercise will help keep you moving and not place any added pressure on your knees.

And lastly…

3. Wearing A Support

Things like knee supports should ONLY be used as a last-minute resort or for brief periods of activity.

Wearing support on your knee on a daily basis to try and ease the pain is actually masking the pain and creating an even bigger problem!

The best way I can explain it is to imagine you have a broken leg or arm and you have a cast put on.

After 6 weeks or so, when the cast is taken off, the muscles underneath are weak – it’s exactly the same as wearing a support every day.

Because it supports your joint, it takes the pressure off your muscles, but doing this every day will make your muscles lazy which will make them weaker.

Once you take off that support because it’s eased the pain, there’s a very strong chance it could come back quicker and worse than before!

So there you have it, 3 ‘quick fixes’ that people think to ease their knee pain, but do the opposite.

Painkillers, rest, and wearing support.

When it comes to your joints, these quick fixes are not the way forward to fix your problem long-term.

Stop! Dont Do These 3 Things For Knee Pain

The Importance Of Being Kind To Your Knees

The Importance Of Being Kind To Your Knees

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As we get older, it seems like the goal of keeping our bodies active, mobile, and pain-free becomes more and more important. But with all of the effort that we put into maintaining this goal, there’s one part that is often overlooked and ignored for far too long.

Our Knees…

I have noticed that many times my patients come in with knee pain explaining “well it’s been bugging me for a while, but I figured it would just go away if I pushed through my regular activities”. So, by the time they actually come to see me, their pain is intolerable and the stiffness is worse. Even I’ve been guilty of not paying much attention to my knees in the past!

When you really think about it, our knees are essential for us to live our everyday lives and be mobile. They enable us to walk, run, bend down, drive, sit, etc. So why is it so easy for most people to disregard them?

Well, many people just don’t know how exactly they’re supposed to take care of their knees.

Now, we all know that exercising can be great for our body and our overall health. It strengthens muscles, keeps you in shape, and can be good for your joints. So how could exercising ever be bad for you?

An example of this would be going for a jog. Jogging can occasionally do more harm than good, and this has everything to do with the knee joints. The bending motion that is required for every stride your legs take forces your joints to work. Now let’s think about how long you usually jog or run for… 10, 15, 20 minutes? Possibly more? This routine can cause damage to your knees over the course of time.

Even going on your evening walk in this wonderful Arizona weather can bring you aches and pains in your knees. We’re recommended to take 10,000 steps each day, so our knees are going to have to bend 10,000 times a day! Just think about that for a second…

I’m not saying to avoid walking all together or to skip out on that jog, BUT if we prepare our bodies correctly for these exercises, we can avoid the aches and pains that tend to build up and stay healthy to keep returning to those evening walks and stress relieving jogs.

Let’s take a look at some things that I want to share with you regarding HOW you can take care of your knees:

Keep your knees in mind while exercising by stretching before and after your workout. Many people that I treat at my clinic are astounded at how crucial stretching has been for their recovery. They’ve found that they can walk, jog and run farther with more ease.

Warming up and cooling down

Fitting a warm-up and a cool down into your exercise routine also plays an important role in letting the lactic acid out of your body. With an active cool-down, you get the muscles moving in a way that flushes the lactic acid (which causes you to be sore the next day) in your body to help you be less stiff in the morning.

A good warm-up exercise is walking backward. Yes, this is helpful. Learn how by watching this video.https://youtu.be/pa2v-zUU3mg

Bending your knees

Are you one of those people who love taking advantage of Arizona’s wonderful weather by gardening during the spring or summer? Well kneeling down to plant your flowers is actually one of the most damaging things that you can do to your knees! While kneeling down, your knees are not only bearing your full body weight but are forced into the hard ground for hours at a time.

Some of you may say that it never takes you that long to the garden… Or that kneeling down makes it easier for you to get up to get your tools.

Even if this is so, your knees will still be experiencing distress. The best solution to kneeling down while gardening is to have all of your tools placed beside you ahead of time, purchase a cushion (or find one around your house), and/or invest in a knee rest.

If kneeling becomes too uncomfortable, even with the cushion, use the cushion to sit on your glutes! There are plenty of alternatives to placing mass amounts of pressure on your knees.

But, whether you take the precautions to provide your knees with a cushion or a rest, nothing is more important than timing.

The amount of time that you’re kneeling downplays a huge role in the amount of damage you cause your knees. Try not to go longer than 10 minutes without giving your knees a rest. Get up and walk around for a few minutes in order to get movement in your joints.

Preferred Physical Therapy

The next time you have a slight amount of pain in your knees, don’t hesitate to either take the steps above to reduce it or to get your knees checked out by a professional.

Remember, we are able to be independent and live our lives to the fullest because of our knees.

If you or someone you know has been experiencing knee pain, take a look at my free report below. It will give you tips and tricks on how to ease and reduce pain so that you can gain your independence back.

The Importance Of Being Kind To Your Knees

Knee Pain: 3 Things That Do Not Help

Knee Pain: 3 Things That Do Not Help

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A patient walked into my clinic last week, limping with knee pain, asking:

“I’ve had this knee pain for a few weeks now, and I’m not sure what I’ve done to it. I’ve tried taking some pain killers and it hasn’t helped”.

I was trying to rest it so that it wouldn’t hurt, but whenever I stand up, it starts to hurt again so I have to sit right back down.

Now I’m wearing a knee brace to see if that helps, but I can still feel the pain when I take it off.

“Is there anything else that I can do to get rid of the pain?”

I know how frustrating it can be when you’re not sure what you’ve done to hurt your knee. And I know it can be even more frustrating when everything that you’re trying to do to get rid of the pain, doesn’t do a thing to make your knee feel any better.

Everyone always thinks and hopes that there will be a “quick fix” to their problem.

And because people come into my clinic feeling confused, fed up, and even skeptical about what can be done to help with their knee pain, I wanted to address this idea of “quick fixes”. Whether it’s your knees, back, neck, wherever, I’m going to tell you why they’re no good.

Are you properly caring for your knees? Watch this video to find out.

With that said, here’s the three most common “quick fixes” that people THINK ease their knee pain, but actually do the opposite:

1. Reaching for the Painkillers

When you’re in pain, let’s face it, one of the easiest things to do is reach for the painkillers to “kill” the pain quickly.

It’s also unfortunately the first option that your doctor or GP will give you to help your knee pain.

But the thing is, is that pain killers will not get to the root cause of your problem, and actually, won’t do anything to fix it. They just mask the pain instead, which will only help temporarily.  Doing this repeatedly can cause more injury and prolong recovery.

And at the end of the day, that pain will still be there when the painkillers wear off, so it’s better to do something to fix your pain long-term.

2. Resting

When pain strikes, it’s tempting to do nothing but rest, “in case the pain gets worse”. This means that many people end up laying on the couch watching Netflix, waiting for their pain to miraculously go away. But when it comes to knee pain, “rest” actually means not “do too much”.

If you rest too much, your joints will become stiff and tight, which can make your knees feel even worse and much achier when you try to move them again.

To actually help your knee, you could swim, go for a light walk, try out some yoga or even go for a bike ride. Basically, any low-impact exercise will help you to keep moving, without placing any added pressure on your knees.

And lastly…

3. Wearing A Support

Things like knee braces should ONLY be used as a last resort.

Wearing support around your knee on a daily basis to try and “ease” the pain is actually just masking the pain, and creating a bigger problem.

The best way I can explain it is to imagine you have a broken leg or arm that you’ve put a cast on.

After six weeks or so when the cast is taken off, the muscles underneath are weak. This is exactly the same as wearing a support every day.

Although it supports the joint and takes the pressure off your muscles, it makes the muscles weak and lazy.

Once you take the support off (after it’s “eased” the pain”) there’s an extremely high chance that it comes back quicker and worse than before.

So there you have it. 3 quick fixes that people think ease their knee pain, but do the opposite.

When it comes to your joints, these quick fixes are not the way to move forward and fix the underlying issue.

Announcement:

If you want more information on how to recover from knee trouble, we’re offering a free 20-minute discovery session. You get 20 minutes with a physical therapist, discussing your problem and deciding if physical therapy would be a good fit for you. Click this link to take advantage of this offer:

P.S. If you’d like some simple tips you can use now to start easing your knee pain, click below to download my free knee pain report:

Knee Pain: 3 Things That Do Not Help

Knee Pain Getting Worse When Exercising?

Knee Pain Getting Worse When Exercising?

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I got this question sent to me yesterday by a concerned reader of my knee report…

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“Hey Nick, I’ve been suffering from pain in my right knee now for a few weeks. What I can’t put my finger on is what started it in the first place, what’s even more confusing is that it’s most painful when walking down the stairs in my house, and only comes on 10 minutes into a run.

Sometimes it aches. Sometimes it feels tender and dull. But, I just don’t understand why I was able to run fine before and now I can’t without having to stop after 10 minutes.

Can you help?

-Michelle, 45, Peoria

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There’s a good chance the same thing is happening to Michelle as it does to most people around this time of year…

And it’s no surprise seeing as we’re now heading towards fall and the weather is beginning to cool down that we’re seeing more people than ever in my clinic. Because it’s around this time of year that people decide to be more active outside and take things up like running around their neighborhood or walking for longer distances.

And even if they’re used to running, people tend to step it up and run a little longer outside than usual now that the temperature is beginning to dip below 100 degrees.

What’s likely going on with Michelle is something called ‘runner’s knee’. This got its nickname for an obvious (and ever unfortunate) reason because it’s common among runners and even those who are brand new to running.

If we run often enough, after a while the stress of running can cause irritation around the knee area. The pain that results can be sharp and sudden, or irritating and dull. Sometimes, it even disappears when you’re running, only to return again afterward.

The pain will generally feel worse when bending the knee, like walking or running downhill. Even something as simple as walking down a flight of stairs!

watch this video to learn a stretch to help reduce knee pain.

So Why is Michelle Feeling This Pain in Her Knees?

Think of it like this…

Each time you run, your knee bends, causing the knee cap to rub against the thigh bone. Just like if you were to rub your hand against your arm, eventually your arm would turn red and become sore. Well, the same thing happens with your knees!  Especially when we have muscle tightness, hip weakness, and poor running mechanics.

If you aren’t used to running or if you haven’t slowly built up how long you run for, then this is going to be a shock to your knees.

Also, if the muscles around your knees are weak and tight, they aren’t going to be able to support you through a run.

And without strong muscles to support your knee joints (or just really tired and weak ones), you are much more likely to suffer from aches and pains.

 

read this blog to find out how to treat knee pain.

So the Solution to Michelle’s Problem Is?

It’s likely to be a simple case of strengthening the knee muscles (and hip and low back ones as well). This will make them stronger in order to support Michelle when she runs- not MORE running or more elliptical.

See, a lot of people think that more exercise is good for them, and it is to an extent. But this is only helpful if you’re doing the right type of exercises to benefit everything else that you’re doing.

Doing the right type of exercises and stretches to strengthen the correct muscles means that your knees will be strong enough to walk and run for longer, with less pain at the end of the day.

You have to build a strong foundation first before doing more, in order to prevent any aches and pains that suddenly creep up on you, putting you out for a few weeks.

Want more tips and advice about knee pain? Click the link below to pick up a copy of my free knee pain report:

Knee Pain Getting Worse When Exercising?

Can Knee Replacement Surgery be Avoided?

Can Knee Replacement Surgery be Avoided?

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Most people think that when they get Knee Pain, it’ll eventually “ease off” and go away on its own. That they’ll wake up one morning and like “magic”, Knee Pain will be a thing of the past… But then 6 months later you’re still living with the discomfort of knee pain. Often even worse than it was when it began.

Does that sound like you?

Another scenario we see all the time at Preferred Physical Therapy is when people go to their doctors, and the well-meaning doctor tells them to “rest”, “try these painkillers” and “come back in 6 weeks if it’s not better”…

…but then 6 weeks later, they end up going back to the same doctor again because it hasn’t gotten any better, only to be given ANOTHER prescription of even stronger pills, maybe knee support – or worse, told that the ONLY thing left to do, is to go down the route of knee replacement surgery.

I hear stories each week from people who have said yes to knee surgery – to find 6 months down the line, knee pain comes back.

Knee pain after knee replacement surgery is a tricky topic. Most medical professionals will tell you that knee replacement surgery is the “solution” for anyone with painful knees that have lasted for months.

But the reality is, once the procedure is done it doesn’t guarantee you won’t have pain after knee replacement surgery.

Which worries me! Especially when we’ve helped so many people like you, live life with a lot less knee pain, naturally!

I believe the body has the capacity to heal itself when given the right conditions to do so. When I talk about the “right conditions” I’m talking about 3 things:

  • Physical
  • Diet
  • Mindset

When these 3 conditions are met, the blocks are removed preventing your body from healing your knees.

But when it comes to knee replacement surgery – I don’t believe the body has the capacity to heal itself.

Why? Well, it makes sense that your knees would still hurt months and even years after knee replacement surgery. After all, you’re getting the bones in your leg replaced with plastic and metal. That can’t feel good!

I remember how bad it hurt to break my wrist. So I would never willingly put myself through knee surgery if I didn’t HAVE to. Especially if I knew there were natural options available to me to help my knees to heal.

If you’ve got painful knees, and you’ve been told that one of your most hopeful options to get rid of it is surgery, I’d recommend you consider your other options first. Ideally starting with a solid approach that starts on the premise that your body can heal your knees with the help of natural solutions!

What most people don’t know is, that hands-on physical therapy can help get you back on the path to healing.

If you’re confused about the advice you’ve been given, and you think you’ve already tried all of your options, here are 5 ways physical therapy is better than continuous medication (or surgery) for helping ease knee pain…

  • 1.) There are no “nasty” lasting side effects.
  • 2.) It wins the “war”. And NOT just the little battles – physical therapy gets to the very root of your knee pain to ease it, not mask it with little victories that in the end simply don’t last.
  • 3.) You’re not reliant on physical therapy for months or years.
  • 4.) It doesn’t lure you into a false sense of “I’m doing okay today…” to then be “taken down” by the pain when you didn’t expect it.
  • 5.) You don’t have to sit in a stuffy doctor’s waiting room or get past the unfriendly receptionist, to get access to it… And you don’t have to call in at 8:30am every morning trying to get in, only to be put on hold, told that “your call is important” to them but you’re still 27th in line…

Watch this video on how to properly care for your knees.

I know it can be confusing knowing what to do about your knee pain when you’ve been told so many different things, by different people!

I just want you to know before you go down the surgery route – it’s worth finding out if there’s a way to put an end to it by avoiding dangerous Knee surgery, painful injections, and more painkillers.

Can Knee Replacement Surgery be Avoided?

3 Things You MUST Know About Knee Pain – If You Want Lasting Relief

3 Things You MUST Know About Knee Pain – If You Want Lasting Relief

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The other day I was on the phone with Robert, one of our regular patients suffering from knee pain,

He’s aged 62 from Peoria, and said…

“I was making the most of the weekend by visiting Sedona and walking around Baldwin Trail. I was fine when I got home, but then in the morning when I woke up, my knees had a dull aching pain.

At first, I thought “oh it’s just a knee ache, I’ve probably overdone it, it’s happened before… But the pain got worse as the day went on, and it’s still bothering me.

My knees ache when I walk, and I’m finding it hard to go up and down the stairs.”

Now, this isn’t uncommon… especially NOT after an active weekend!

The thing is, many people will put up with bad knees for days, weeks, and even months, hoping that the pain will go away on its own. But the problem with that is, that 9 times out of 10, the pain gets worse and hangs around – which bothers me when I know you really don’t have to suffer.

So, how about I give you three ideas to help you make knee pain much less frustrating in your life? And even if you don’t go out walking often and suffer from knee pain – these tips will still be beneficial to you in helping to ease knee pain.

watch this video to learn how to strengthen and prevent injury to your knees. Click here

Tip 1: Can your shoes be causing you knee pain?

What shoes do you wear on a daily basis?

Believe it or not, the shoes you wear can have a big impact on all sorts of pain – knee, back, ankle… But when it comes to knees, wearing shoes with an elevated heel (or a shoe that makes you walk differently) can encourage tight calf muscles and put pressure on your knee joint.

A tight calf can pull the foot inward to a position called pronation, which causes your feet to collapse and your lower leg to roll in, placing stress on your knees.

So choose flat shoes and stretch out those calves.

On the flip side, replace your sneakers and walking shoes frequently – every 300 miles, which could be three months or a year depending on your level of activity. This is a safe way to avoid wearing a shoe with poor cushioning support for your feet and joints.

Tip 2: Limit Resting to Decrease Knee Pain

I know it’s tempting to rest if you’ve got knee pain, but too much rest can actually make knee pain worse.

When you rest all day you’re not using your muscles which causes them to become weak, and tight, and to ache even more when you go to move.

My advice would be to find a few exercises that are safe for your knees and stick to them daily. If you’re not sure what motions are safe and how much you can do, speak to a professional. Typically, swimming and cycling are great alternatives to lower the load on your knees while remaining active

Gentle walking on flat surfaces and getting up to walk around the house frequently are safe options to keep your knees moving.

Tip 3: Perform Specific Knee Exercises

And here’s a simple exercise…

Hold onto the back of a chair or hold onto a stable surface for support.

With your feet out at hip-width apart, squat down until your kneecaps cover your big toes. Just make sure your knees don’t cave inward toward the inside of your foot. Return to standing and then repeat 10 times.  Only go as low as you can without pain.  If that means you can barely bend your knees that’s fine!  Stay there and hold that position for 5-10 seconds and repeat that 10 times.  Start where you are and look to progress going forward.

As you improve, try to squat a little lower, but be sure not to bend your knees beyond a straight right angle.

If you start using these tips, you’ll be keeping your knees safe and your independence won’t be threatened!

3 Things You MUST Know About Knee Pain - If You Want Lasting Relief

Are My Ankles Causing My Knee Pain?

Are My Ankles Causing My Knee Pain?

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Feel pain when you walk, get out of bed, exercise, and go about your day? Something could be out of balance (and it’s probably not what you think!) At Preferred Physical Therapy we help people daily with lower back pain, neck pain, shoulder, and knee pain… and it’s safe to say that imbalances or asymmetries in the body are the number one root cause of chronic pain and tissue breakdown over time.

Muscle imbalances are also a factor in most other pain conditions too.

Imbalances are often easy to spot because not many people understand WHAT they are and how to recognize them (including most doctors!)…

The most common advice you get for things like knee pain not only fails to bring you the relief you’re after – but it can also make your pain WORSE.

For instance, you might have heard from several professionals, family members, and friends that you need to “strengthen your back” to get rid of the pain…

While this may be true in some cases, if the muscle imbalances associated with your pain have been there for a while and have been tight for months (even years) then exercise will aggravate them even more!

So in today’s article, I want to help you understand how to recognize your own muscle imbalances, explain how they can cause pain in different parts of your body, and what you can do to ease the pain…

Got neck pain and headaches? It could be your shoulders…

An easy way to find out if there’s an imbalance in your shoulder is to stand in front of a mirror and see if one shoulder is higher than the other.

If one shoulder is higher – then there’s an imbalance, and it could mean there’s less room for your shoulder to move fully. When tension builds up in your shoulder muscles – the pain signal is sent to your neck.

To fix it, try this single-arm doorway stretch – stand inside a door frame at home, and place your right/left forearm on the inside of the door. Rest your palm on the door frame at about shoulder height. When you’re in this position twist your chest slightly through the door to stretch your chest.

This stretch will open your chest muscles and create more room in your shoulder for movement.

If your shoulders are really tight, getting a regular physio massage can help release the tension and align them again – helping to instantly relieve your neck pain.

But what if your shoulders are even? Your headaches could be from a forward-leaning head…

If when you look in the mirror you don’t see an imbalance in the height of your shoulders, turn to the side – if your head is leaning further forward than your shoulders, this could decrease the amount of blood flow to your head and neck, causing headaches.

Knee pain when you walk or run? It could be your hips…

The knee has two bad neighbors – the hip and the ankle, meaning the pain you feel in your knee could very well stem from tightness and immobility in those bad neighbors.

An easy way to find out if your hips have good mobility is to lay on your back in a doorway so that the middle of your kneecap is right on the threshold. Relax your arms at your sides with your palms up. Bring your feet together, toes pointed at the ceiling. Pull your toes towards your shins to create a 90-degree angle at the ankle. Keep one leg straight and still as you slowly raise the other leg until either your knee bends on your raising leg, or your bottom foot bends or turns outwards.

Watch this video to learn how to prevent and treat runners’ knees.

But what if your hips are moving ok? Check your ankles…

If your hips are mobile (and even if they’re not!) your ankles can also cause knee pain.

To see how mobile your ankles are (or aren’t), get into a one-knee position facing a wall. Your knee and hip should both form 90-degree angles, and the toe of your planted foot should be about four inches (a palm width) from the wall. In this position try to glide your knee over the little toe to touch the wall without lifting your heel. If you can reach the wall, your ankle is gliding correctly. If your foot comes up before your knee touches the wall, your calves are “incredibly tight”, and they need loosening!

 

If you are experiencing arthritic hips and knees here is an exercise to keep you active. Click here.

Got low-back pain? It might be your hips…

As with knee pain, back pain often isn’t a back problem at all. If one side of your pelvis is higher than the other, it can trigger back pain, hip pain, groin pain, or even knee pain.

Unevenness in your hips can pull on your lower back, causing tightness while sitting all day.

So the next question is – what can you do to fix these imbalances and finally live with less pain?

First off, you need to make a decision about getting help. So many people procrastinate for so long, thinking that the pain will ‘just go away with time, but then 6 months down the line they’re still putting up with it, and nothing’s changed… Or it gets worse

Next, do the RIGHT exercises – one of the best things to help you ease your neck, shoulder, knee, or back pain is to do the right series of progressed exercises – the right exercises given to you by a Physical Therapist will help reduce pain, and allow you to move freely again quick – and make sure that the problems don’t come back any time soon.

One Of The Best Ways To Keep Fit Without The Gym

One Of The Best Ways To Keep Fit Without The Gym

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If you’re 50+ and want a fun way to keep active and healthy without having to face a gym, read on…

Since it’s going to be ‘Spring time’ soon, something I hear a lot of people who visit my clinic talk about is wanting to be healthier – but one thing that holds them back is that they’re either:

a) Not sure where to start and what activity to do

or

b) They think they have to join a gym to keep fit – which they can’t stand the thought of doing!

So I’m going to talk about something today that doesn’t require a gym, and something that’s a fun and easy activity to do…

And that’s jogging.

Now I know you might be thinking, ‘I hate the thought of running’… But here’s the thing, jogging isn’t to be confused with running.

When you run, you move at a much faster pace than when you jog. Think about it this way – jogging is somewhere in between walking and running. It’s kind of like taking walking to the next level.

And while walking is a great way to keep active, and I recommend finding ways to fit more walking into your day, if you want to do something that gets your heart rate elevated that little bit more – jogging could be perfect for you and might even become your next favorite way to maintain keeping active and mobile.

As I’m sure you already know, staying active as you get older is critical to staying happy, healthy, active, and independent.

And while walking is one of the most popular ways to remain active among people aged 50+ as it’s a safe, low-impact activity – swapping your walk for a jog can have great health benefits too, and it doesn’t have to be high impact.

Firstly, not only does jogging improve your overall fitness it improves your bone density (important to keeping your body strong and reducing your risk of injury), improves your cholesterol levels, reduces inflammation, and boosts your mood, making it the perfect exercise to kick start your day. And the best part is you don’t have to be a marathon runner to reap the health benefits!

Just five to ten minutes per day of jogging, even at a slow and gentle pace is all you need to start feeling the positive effects.

As well as that, jogging burns a lot of calories. Have I caught your attention now?

Why does it help burn so many calories? Because jogging is a full-body exercise. It uses a lot of different muscles, requires a strong core and uses your lower and upper body for balance. Any activity that uses your core, upper and lower body to move – will burn more calories than an activity that doesn’t require as much muscle recruitment.

Don’t enjoy exercising alone? Jogging is one of those activities, just like walking, that can be made social and the perfect activity to do with friends.

Instead of sitting in your living room with a cup of tea for a catch-up, head outside for a jog. Jogging at a low intensity allows you to carry on a conversation while staying active – which very few activities do. So now you can kill two birds with one stone.

But what if you’re not used to keeping active, and the idea of getting off the sofa and jogging a few miles right now feels daunting?… Don’t worry. You don’t have to be a seasoned jogger to get started.

In fact slow and steady is better for your body, giving it time to adapt and reducing your risk of any injury – the last thing you want is a bad ankle or knee getting in the way. Begin slow and over the months, and as you feel you’re confidently able to take on more, increase your time and distance.

A lot of people I see worry because they think running, or even strenuous walking will hurt their joints. However, if done right and taken slow, even with some added breaks for water and a stretch – you’ll be just fine.

Another benefit of jogging and why you don’t need the gym is this – jogging doesn’t require any equipment.

It’s accessible to almost anyone regardless of space or equipment. There’s only one thing you will need, and that’s a good pair of running shoes. The best way to find the right pair for you is to get a jogging analysis. We recommend the local store by us called Tortoise and the Hare.

Jogging is a smart way to stay active as you age, especially because you don’t have to run fast or jog five times a week to reap the benefits. With just 50 minutes of jogging each week, you can lose weight, boost heart health, catch up with friends, and know you’re looking after yourself. Make jogging a regular part of your active lifestyle and you’ll be feeling stronger and healthier in no time.

5 Daily Habits That Reduce Stiffness

5 Daily Habits That Reduce Stiffness

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I wanted to answer a common question I get asked about being stiff which we get asked regularly by patients at Preferred Physical Therapy:

“Nick, do you have any advice for someone like me who isn’t in a lot of pain? I am incredibly stiff when I wake up in the morning and I feel it throughout the day, which means I can’t do things as easily as I’d like. Any advice?”

I’ve got plenty of tips and advice to help reduce stiffness.

But first I want to clear up ‘why’ we feel stiff in the first place.

Why Do I Feel Stiff?

A lot of people we see think that stiffness is something we feel as we get older – and while there’s some truth in that, stiffness isn’t always directly related to how old you are.

Yes, as you get older your joints and muscles might get stiff if you don’t exercise regularly. And it’s true that your joints become less flexible as the lubricating fluid inside them decreases, and the cartilage becomes thinner as you age… But there are other points to factor in too…

Not drinking enough fluids and dehydration can also lead to stiff muscles. Muscles are active tissues, which means they’re the kind of tissue that requires the most water in the body.

Inactivity is another culprit – leaving your muscles in one place for a prolonged period (sleep, sitting in a chair, driving for hours, etc.) can cause them to stiffen.

Another cause can be related to stress – when we’re in a state of stress, our bodies tighten up as preparation for a “fight or flight” situation. Prolonged stress can lead to you maintaining a tight posture, resulting in strain on the muscles.

So what can you do to reduce the side-effects of stiffness?

Here are five quick and easy tips to add to your daily routine that will help you live a life with less stiffness no matter what age you are…

Tips to Help Reduce Stiffness

1. Stretch – daily. Ten minutes in the morning when you first wake up, and ten minutes at night before bed. Doing gentle stretches just before bed can help you get a much better night’s sleep. No equipment needed, just you in the comfort of your own home (and some good music if you like).

2. Walk – for at least ten minutes a day (twenty minutes is even better if you can). Next time you need to make a long phone call, why not do it on your cell phone and walk at the same time?

3. Avoid long periods of sitting – you’re better off lying stretched out on the sofa than you are sitting in a chair for long periods of time. We’re NOT designed to sit, and stretching out can be a nice relief for muscles and joints, especially if you’ve had a long day at work sitting in a chair.

4. Take a warm bath – with Epsom salt or baking soda. The heat and combination of Epsom salt or baking soda will ease your muscles almost immediately and will calm your mind. It’s the perfect way to end your day and unwind before getting a good night’s sleep.

5. Drink plenty of water – Seventy percent of your muscles are water. So it makes sense that you need to drink plenty of water to support your body and keep it hydrated. My tip – have a glass of water by your bed ready for when you wake up on a morning, that way the first thing you do is drink a glass as soon as you wake up to kick-start your day.

Watch this video if: You have joint stiffness in the morning

How Can Physical Therapy Help Me?

It’s sad but a lot of people accept stiffness in their life as though it’s normal and nothing can be done about it. Stiffness in your joints such as your neck, shoulders, back, and knees is a sign that something needs to be done by you.

So there you have it, five things you can very easily put into action in your day as soon as today, to reduce stiffness and prevent it from making daily activities difficult to do.

Don’t accept stiffness as part of life, if you do and you don’t do anything about it, it’s likely to worsen and affect your ability to move freely.

P.S. If you’re experiencing stiffness in your back which restricts your ability to move without pain, click here to download my FREE back pain report which includes actionable tips I give to my patients at Preferred physical therapy. Click here to get your free copy: https://preferredptaz.com/back-pain/
5 Daily Habits That Reduce Stiffness

Don’t Make these 6 Common Shoe Mistakes

Don’t Make these 6 Common Shoe Mistakes

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If you’ve ever hobbled off the dance floor at a wedding with your heels in hand, or ever found yourself looking forward to the moment you go home after a long day spent in meetings so that you can slip your work shoes off- you’ll know that shoes can easily cause foot pain.

This holds true for all types of footwear, not just the fancy kind…

Exercise shoes, office shoes, sandals, and that pair of weekend errand running shoes we all have- they can all lead to painful feet as well.

But, before you throw out every pair of shoes that you own- let’s talk about your feet.

A lot of us are unaware of just how big of a role feet play in supporting your body.

Feet have the huge job of supporting all of your body weight and taking the impact of standing, walking, running, and everything else that you do throughout the day.

Your feet are made up of 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. Crazy to think about huh? So when your feet don’t get the support that they need, it’s no wonder why you can get issues!

Lack of support can also cause pain beyond your feet- your knees, back, and other parts of your body begin to overcompensate, which can lead to pain in those areas too… which is not good at all.

With all of the above in mind, here are 6 shoe mistakes that cause foot pain. Are you making any of them?

1) You’re Unaware of Your Arches

Generally speaking, there are two types of feet:

  • High Arched
  • Low Arched

And the demands of these two types are quite different!

For someone with high arched feet- they have taller ‘gaps’ on the soles of their feet.

For someone with low arches – the curves between the balls of the foot and heels are closer to the ground.

The curve of your shoe should support your arches so that they can, in turn, support the rest of your feet and body. A good running shop, shoe shop, or physical therapy clinic can figure out what’s best for you.

2) You Choose Your Running Shoes Based on Appearance

Have you ever purchased a pair of shoes because you think they look good? You’re definitely not alone, many of us do. I’ve been guilty of it too!

The truth is, picking the right performance shoe should be a strategic process.

When you need a new pair of running shoes, go into a specialty running store and speak with a specialist. It’s important to consider things such as the type of exercise you’ll be doing- running over 20 miles outdoors each week is VERY different from doing pilates classes a few times a week.

If you can afford to, have a few kinds of trainers for the workouts that you do most often.

Wearing a tennis shoe for running, or a basketball shoe for weight lifting, can promote injuries- choose wisely.

3) You ‘Break In’ Your New Pairs of Shoes

While it’s true that some shoes made of various materials, like hiking boots, might need some ‘breaking in’ before you get to the point where you feel like you’re walking on clouds.

Your shoes need to become accustomed to your feet over time to avoid pain and nasty blisters that so often come with a new pair of shoes.

Instead of pushing through the pain, wear your shoes a little at a time until they loosen naturally. Whether you’re doing this at home or while you’re out and about getting things done, keep a pair of socks handy to prevent blisters.

4) You Walk Around Barefoot at Home

Do you throw your shoes off as soon as you step through the door after a long day?

For many of us, taking our shoes off is one of the best feelings! But for some people. Walking or standing barefoot on surfaces like hardwood floors, marble, or tile places stress on the structures of the feet, either causing or making pain worse over time.

This can happen when the fleshy parts of your heel or balls of your feet, that help cushion your body weight, wear down.

If you have foot pain that feels worse when you walk around barefoot- get a pair of slippers to wear around the house to ease the pain.

5) You Don’t Use Insoles

…Or understand their purpose.

Depending on your foot type and foot pain, you might already have insoles that come with your shoes. However, they may not be right, or even supportive of you.

To ease the pain, stop it from getting worse, or even to prevent it from coming on- it’s a smart idea to get yourself a pair of customized insoles (also known as orthotics).

They also act to make activities such as running, walking, and even standing more efficient. They can also act to redistribute pressure on the bottom of the foot to relieve pain from excessive pressure or calluses.

Rarely, however, are true custom orthotics available in many places, and most definitely not in shoe stores, retail stores, or even pharmacies. These can be pricey, so be sure you have tried everything else before jumping into a custom set.

listen to this podcast about your feet and ankles and what you can do to pick the perfect shoe. Click here

6) You’re Still Wearing That Worn Down Pair of Shoes from 2014

Many of us throw away a pair of shoes when they’re looking a bit worse for wear and worn down.

But, once the sole of your shoe begins to break down, it changes the way your foot strikes the ground. This can ultimately cause pain in your feet, hips, knees, and back. It can even happen before your shoes start showing obvious signs that it’s time for a brand new pair!

Depending on your activity level, it takes a few months to a year of daily use to wear out footwear.

If you really love a pair of shoes, then re-soling them or adding an insert can help to prolong their wear.

But don’t hold onto a pair of shoes too long, before it’s too late!

The takeaway: Your feet are probably doing way more than you give them credit for, so they need shoes to match.

The right choices for you will depend on your activity levels, height, weight, walking, and running style. If you’re experiencing any kind of foot pain that lasts for days, it makes it almost impossible to live your life as normal.

If you’d like to read about more tips and tricks to ease and prevent foot and ankle pain, here is my free report:
Don't Make these 6 Common Shoe Mistakes

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