Thursday, December 18, 2014

How Physical Therapy Aids in Osteoporosis

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Being diagnosed with osteoporosis as well as a bone fracture can be a scary endeavor. You may find yourself afraid to engage in activities that could potentially cause a new fracture or worsen your existing injury. However, following a treatment plan created and supervised by a physical therapist can not only help you get back on your feet, but also help you feel confident about doing so.

What is osteoporosis? Osteoporosis is a disease of the bones, occurring when an individual loses too much bone mass or density, fails to create enough bone mass or density, or a combination of both. This results in your bones becoming fragile and susceptible to break from a minor fall, or in more serious cases, from everyday actions like knocking into furniture. The term osteoporosis means “porous bone.” Under a microscope,a healthy bone looks like a honeycomb, while in someone with osteoporosis, the holes and spaces in the bone are much larger, signifying a loss in bone density and mass. As your bones become less dense, they become weaker and more likely to fracture or break.

How can a Physical Therapist help? For many people, they do not know they have osteoporosis until they suffer a fracture from an activity that usually would cause them no difficulty in their younger years. For example, some patients can endure  a spinal fracture in their vertebrae from something as simple as rolling over in their beds. In these cases, a physical therapist can teach their patients how to go about their daily activities while managing the pain of their fracture, and doing resistive exercises to strengthen the surrounded areas and aid recovery.
 
The best way for someone suffering with osteoporosis to prevent fractures and injury is to work with a physical therapist for preventative care. A physical therapist can teach their patients measures to avoid hurting themselves, such as lifting without using your back, move without twisting the spine, fall prevention strategies, and practicing exercises that are safe and keep patients active.

Tuesday, December 9, 2014

Holiday Mishap Prevention

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Make the most out of this holiday season without having to wind up in the emergency room! The holiday season is one of the most injury prone times of the year, so make sure you stay accident free! Here are some frequent holiday injuries, mishaps, and tips to avoid them!

Fires are one of the most common holiday mishaps. Make sure to avoid them by putting out fires in fireplaces after you are done. Fires to Christmas trees are very common as well. The most common instances occur because the Christmas tree lights catch on fire, as well as the Christmas tree being near something heated. To avoid accidents, make sure that when you are not home, you turn all Christmas lights off to avoid potential dangers.

Mistletoe and other holiday plants make for great decoration; however, if they are eaten. they are extremely poisonous. Make sure that when you decorate with them, they are out of the reach of small children and animals!

Lastly, falls are extremely common. Whether it be when you are hanging the holiday wreaths, decorating the Christmas tree, or participating in a snow sport, make sure to take precautions to avoid falling and injuries. Make sure to wear protective footwear, and that if you are doing a snow sport, your equipment fits your properly. If you are hanging something, make sure you are on a level surface, to avoid falling.

If any injury is to occur, be sure to go to a physical therapist and get it checked out. Stay safe and have a great holiday season!

Tuesday, December 2, 2014

Avoiding a Winter Back Injury


One of the most common causes of back injuries during the winter month is snow shoveling. If you have knowledge of the best ways to remove snow without straining the back, this type of injury is preventable.

Choose the right snow shovel. What helps take some of the effort out of the dreaded snow removal chores is an ergonomic snow shovel. Requiring you to bend your knees only slightly and arch your back very slightly while keeping the shovel blade on the ground is a shovel that will minimize painful bending with a curved handle or an adjustable handle length. To help reduce the amount of weight that you are moving, choose a small lightweight plastic blade.

Thoroughly warm up: Those who are less prone to injury have warmed up flexible muscles as opposed to cold, tight muscles. For about for five to ten minutes before shoveling or any strenuous activity, do your back a favor. With a brisk walk, marching in place, or another full-body activity, get your blood flowing. Next, with some gentle stretching exercises stretch your hamstrings and lower back. Finally, for 30-60 seconds limber up your arms and shoulders.

Rather than lifting it, whenever possible push the snow to one side. When you are shoveling, make sure you are directly facing the object that you plan to lift. Do not bend at the lower back; bend at the hips, and push your chest forward and out. Keep your back straight, bend your knees and lift with your leg muscles. Do not lift an object that is too heavy for you, and keep your loads light. Minimizing the chances of injuring your lower back, keep your hands about 12 inches apart to provide greater stability when gripping the shovel.

Instead of shoveling a large pile at once, shovel small amounts of snow because it is less strenuous. Rather than attempting to shovel the full depth at once, in deep snow, remove a few inches off the top at a time.  Every 10-15 minutes take a break when shoveling. To keep your muscles warm and flexible, use this opportunity to stretch your arms, shoulders, and back.

Tuesday, November 25, 2014

Bouncing Back After Baby


Getting back into pre-pregnancy shape after baby. It’s something we all dread, since we know it’s not as easy as it looks. We all see celebrities weeks after giving birth with washboard abs, and sit there in envy. However, losing the weight that rapidly just isn’t realistic for most of us and the lifestyle we live.

Feeling like you gained a lot of baby weight? Relax, it’s normal! Most women gain between 15 and 40 pounds during pregnancy. According to leading doctors, post pregnancy the average new mom should aim for losing 1-2 pounds per week.

Have a hard time getting exercise in because you’re so busy with your baby? Try combining the best of both worlds- going on long walks while pushing the stroller, or even a mom-baby yoga class. These are good ways to get exercise, and even make new friends!

So what’s the easiest way to shake off the baby weight? The key factor is everything in moderation. Make sure you keep a balanced diet. This means eating healthy but not starving yourself. One should be eating between 1800-2000 calories a day while breastfeeding. One of the best and quickest ways to lose weight is to breastfeed, which burns an average of 500 calories per day, as well as to regularly exercise. If you keep a healthy nutritious diet and exercise regularly and rest a lot your body should bounce back in no time!

Tuesday, November 18, 2014

Alzheimers Awareness and PT

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November is Alzheimer’s disease awareness month, and for those of you who don’t know, it is a condition which affects 5% of Americans age 65 and older and is the fifth leading cause of death among senior citizens. This disease is the most common form of dementia, damaging brain cells and affecting how we speak, think, and interact with the world around us over time.
Your risk of being diagnosed Alzheimer’s disease increases as you age, and having a relative with the disease can further increase your risk.

How Can a Physical Therapist Help?

Research shows that physical activity can improve memory. Regular exercise may delay the onset of dementia as well as delay the decline in ability to perform daily activities for people living with Alzheimer’s disease.

As trained experts, physical therapists can design individualized exercise programs for people living with Alzheimer’s disease. In the early and middle stages, physical therapists focus on keeping people mobile and able to continue their roles in their homes and communities. During the later stages, physical therapists assist patients in performing their daily activities as long as they can, reducing the burden placed on family members and caregivers of the person diagnosed. Physical therapists can also instruct caregivers on how to manage the needs of a loved one with Alzheimer’s disease.

People living with Alzheimer’s disease often develop other conditions linked to aging – like arthritis or broken bones. Physical therapists are trained to treat these conditions, and take into account the impact of Alzheimer’s disease on other health conditions and on their patient’s ability to understand and follow through with important instructions.
The therapist may use various training methods to simplify instructions, and use unique Alzheimer’s specific approaches, including:

Visual, verbal, and tactile cueing – The physical therapist provides cues such as pointing to objects or gesturing signaling the patient to perform different tasks. For example, lifting up both arms can signal to a patient to stand up.

Mirroring – This technique involves the physical therapist serving as a “mirror,” standing in front of the person to show them how to move.

Task breakdown – Physical therapists give step-by-step instructions to their patients by breaking down a task into short, simple pieces, to be completed separately to maximize safety.

Hand over hand facilitation – The physical therapist guides the body part of the patient through the motions of completing a task, showing them how to do the activity through guided example.

Physical therapists are trained medical personnel who through their care, can help improve quality of life and possibly delay the need for institutionalization of their clients diagnosed with Alzheimer’s disease.

Tuesday, November 11, 2014

Healing Frozen Shoulder with Physical Therapy

The Cause
From scar tissue, there is a stiffening of the shoulder and as a result there is painful movement and a loss of motion. It is debatable on what exactly causes frozen shoulder. Some believe that it is caused by the body launching an attack against its own substances and tissues; this is called an autoimmune reaction. Others believe frozen shoulder is caused from the lining of the joint becoming inflamed.
Physical Therapy
A thorough evaluation will be performed by your physical therapist. To rule out other diagnoses, an extensive health history evaluation will be conducted. A “capsular pattern” which is a specific pattern in your decreased range of motion is common with frozen shoulder and this is what your therapist will look for. Diabetes, thyroid disorder and autoimmune disorders are all associated with frozen shoulder; these are factors that your therapist will take into consideration in order to determine a proper diagnosis.
So you can live your life the way you used to prior to your injury, your physical therapist’s overall goal is to restore your movement.
Physical therapy for each stage of frozen shoulder:
Stages 1 and 2
In order to help reduce the pain your physical therapist will help you maintain as much range of motion as possible. To increase your range of motion your therapist may use a combination of stretching and manual therapy techniques to help relax the muscles prior to other forms of treatment. Heat and ice treatments may be included.
Stage 3
Your therapist will start to use more aggressive stretching and manual therapy techniques, the focus of treatment will be on the return of motion. In addition, you may begin exercises that help strengthen the affected area.
Stage 4
In the final stage you will return to normal, everyday pain-free activities. The primary focus will be the return of “normal” shoulder body mechanics. With a variety of manual therapy techniques, your therapist will continue to use stretching and strength training.

Friday, November 7, 2014

Why Using A Fitness Tracker is Best

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Everyone is always concerned with their well-being, whether its trying to lose those extra few pounds, to watching what they eat, going to the gym, and overall just trying to live a healthier lifestyle. Well, there is a fairly new and knowledgeable way to enhance your ability to do so: the fitness tracker. The fitness tracker is now an in trend, wrist-worn band that tracks metrics such as distance that is walked or run, calorie consumption, your heartbeat and quality of sleep. What could be better? Its an all in one product that gives you the utmost insight to your body.
Once you get the readings on how your body works, you can use the information to help us live healthier and improve in the areas that are needed. The first step in doing so, is establishing a baseline. Which is going about your daily activites like you normally do. Once that is established it will help provide you with the best ways to incorporate healthier alternatives into your day. For instance, going on a walk after a meal, or going to sleep an hour earlier. Counting how many steps you do daily, and making the goal for the day higher or lower.
This is definitely one of the best motivating products to promote health. You tracker even gives you feedback on your activity, and on certain trackers it even lets you set goals. If a goal is too low, the tracker may set it higher, and if the goal is too high, the tracker will set it lower, it order for it to be more achievable. This product gives you long term results and makes you motivated than any other product to achieve it.
Its time to finally achieve the healthier and happier lifestyle you have always wanted, in the most simplest way. Time to get started, go purchase your fitness tracker now, you won’t regret it !
Did you know that you do not need a referrals for physical therapy? For more information call The Physical Therapy Alliance (516) 568-4444 with locations in Massapequa, Valley Stream, Wantagh and Lindenhurst.

Wednesday, October 29, 2014

Benefit’s of Walking

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Although walking may not seem like exercise because we do it everyday, it has a vast array of health benefits. This everyday activity that most of us don’t even think about is actually very powerful. Unlike many other exercises there is no equipment, training or experience necessary. You don’t even need to schlep to the gym if you don’t want to. Outdoors or in, this is as easy as it gets to significantly reduce and prevent certain ailments and increase overall health. You can’t hurt yourself or over-do it so why not start now?

Walking positively affects numerous physical conditions along with mental and emotional issues. A good walk gets your heartbeat up, exercising your cardiovascular system. As your blood is pumping hopefully you can warm up enough to sweat some toxins out in the process. You get a chance to stretch your body and let oxygen into your system, which is good for red blood cells and muscles in preventing cramps. Of course exercise in general, especially cardio, will burn calories and promote a healthy weight. Walk it off and be sure to drink plenty of water to stay hydrated and flush your system.

As far as mental health, walking can directly target stress and anxiety. Sometimes people just need some space and fresh air to calm down and feel relaxed. When someone is cramped up in an office all day it is very refreshing and renewing to go for a walk after hours and refocus for the evening, or maybe an after dinner stroll. Yes, everyone is stressed and everyone has a different way of handling that. It is important to understand how detrimental stress can be for the body and mind. Stress can single-handedly make certain diseases worsen and mental and emotional problems peak. Adding stress to any situation is only asking for trouble. The reduction of stress can directly impact the effectiveness of certain treatments or medications for any issues you may be dealing with. Stress affects everything and it is not something to be taken lightly just because it is so common. Walking clears your mind and may even put things in a new perspective for you. Afterward you should feel refreshed, focused and ready for whatever comes next.

What’s more refreshing than a nice Autumn walk? There’s no excuse not to try it. Make walking a routine and schedule it into your week, before you know it you won’t even think about it- you’ll just put your shoes on and go. Grab your iPod or a walking buddy to keep you motivated and hit the pavement! Go put your sneakers on, grab a water bottle and enjoy the colors of the season!

Wednesday, October 22, 2014

Healthy Fall Foods

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The beginning of the Fall season brings with it a lot of new eating options. However, many of these options may not be healthy for you. Listed below are some fall-friendly foods that not only taste good, but are good for you.
  • Whether eaten raw or baked into a dish, apples are a healthy and satisfying option. They are full of antioxidants and contain 4 grams of dietary fiber; just make sure you eat the flavonoid-rich skin too!
  • Brussel sprouts, when made correctly, can taste amazing. They’re packed with tons of vitamin K, folate and iron.
  • Parsnips are rich in potassium, as well as being a good source of fiber. We recommend using them to flavor potatoes or rice.
  • Pears, in addition to being a sweet and juicy treat, are also rich in vitamin C and copper.
  • Pumpkins are great for making jack-o-lanterns, but they also have incredible health benefits. These fall favorites are high in potassium, fiber and B vitamins.
  • Packing more nutrition than their white counterparts, sweet potatoes are an excellent source of vitamin A and iron, as well as having anti-inflammatory benefits.

Tuesday, October 14, 2014

Carpal Tunnel Syndrome in Teens

Now a days teenager texting rates and video game usage are on the rise. With the increase of new technologies such as iphones, video game releases, and laptops for taking notes in class, wrists are constantly moving and buttons are constantly being pushed. In fact, the average American teenager sends at least 60 text messages per day. While these new technologies are a great innovation, there is a major downfall…..teenage carpal tunnel syndrome (CTS) rates are on the rise.

Carpal tunnel syndrome used to mainly affect individuals in the workplace over the age of 30. However, there is a new trend: CTS affecting younger generations. CTS is when major nerves are being compressed over carpal bones at the front of the wrist alongside flexor tendons of hands. It is often caused by repetitive movements but can also be the effect of broken or dislocated wrist bones or sprains that cause swelling around carpal tunnel.

I send a massive amount of texts per day, and play a lot of video games…how do I know if I fall into the category of teenagers with CTS? The symptoms include:

-Pain/tingling in hand wrist or arm
-Numbness in hands and fingers,
-Loss of hand grip strength
-Poor circulation

CTS is curable, and there are several options for treatment. Some treatments include wearing a wrist splint, physical therapy,certain medicines or in extreme cases, surgery. Some tips for preventing CTS or lessening the pain include: keeping wrists straight with hands slightly elevated when typing or texting, icing areas of pain, as well as resting one’s wrist in between activities. If you think you have any of the above symptoms seek doctor assistance, the quicker treatment starts, the better!

Wednesday, October 8, 2014

Second Impact Syndrome

Second Impact Syndrome is a serious condition that affects people everywhere, especially young athletes. SIS has a high mortality rate and can otherwise cause severe mental disabilities. Therefore, it is important to raise awareness about the dangers of the condition and what steps should be taken to prevent it.

SIS occurs when an athlete suffers a concussion and returns to sport too early. Since the brain is more vulnerable after an initial injury, even a minor impact can cause irreversible damage. Even if the athlete does not lose consciousness, they may appear stunned and can collapse within minutes. Since their condition will worsen over the course of a few minutes, life-saving measures should be taken immediately.

The best way to prevent SIS is to make sure that athletes do not return until they have been cleared by a sports medicine professional. If an athlete resumes playing while suffering from post-concussion symptoms, they are at extreme risk of succumbing to Second Impact Syndrome. In the case that the condition does occur, it is important to focus on stabilizing the patient with airway management.

Tuesday, September 30, 2014

PT Blog- The practice of yoga is more beneficial to your life than you think.


Yoga has been the movement for creating more flexibility and muscle strain release in the past and will continue to do so in the future. The health benefits however, are under-rated. There are other factors to consider when practicing yoga that does not only improve that split you are trying to get or pain relief you are searching for. There is so much more to it.
Digestion improvement is one of them. Aside from eating high-fiber and probiotic-rich foods, yoga can also have a positive effect on how your body breaks down food. Because of the many positions in yoga like twisting, turning, stretching and reaching, they are actually improving your internal organs by massaging them and creating a smooth path for food digestion.
As a result, the digestion improvement from yoga also decreases bad-food cravings we may have during the day. It is common to over-eat after a workout because your body is thirsting for food and drink. It may seem appropriate, but it can harm your results after a workout Yoga cancels out this craving because it is an activity that involves your mind and breathing pattern. This awareness of your body can eliminate the bad cravings because you are in-tune with your mind-body connection.
Improved brain functioning is also another surprising benefit. The use of your body and breathing techniques actually creates equanimity and clarity in your mind. This allows us to feel less stress and focus better on our bodies and life in general. What a relieving feeling it is.
Yoga can improve and boost immunity. I bet you didn’t know that. The motion of turning and stretching your body can have a positive effect on your cellular level which can prevent illnesses, colds and other body pains. The overall internal defense system of your body will perform better and help you fight off those bad germs.
Innovation and better ideas are also a life-changing benefit. That’s right. The use of yoga can make you better at your job. Because of the stillness and energy you gain by meditation in yoga, it can create new insights, better ideas and decisions, as well as tighter work relationships and more productivity.
Relaxation from yoga may be the most important of all, in this fast-paced world we live in. Yoga activates the parasympathetic nervous system can reduce the levels of cortisol, a stress hormone, in our bodies. Excess cortisol can contribute to thyroid function, decrease muscle tissue, increase blood pressure, lower immunity, and increase inflammatory responses. Take a deep breath, and relax.
There are so many easy ways to ensure healthier bodies and clear minds. The benefits of practicing such activities should be a priority because it can have positive effects on the quality of life for as long as you live. Grab a mat and get to it!

Tuesday, September 23, 2014

Help Your Kids Eat Healthy This School Year

Help Your Kids Eat Healthy This School Year

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This school year, it is important to prepare your child to make healthy eating choices. Unhealthy food and snacks can lead to childhood obesity, which in turn can cause some serious health problems. By giving them a full breakfast, packing quality lunches or snacks, and teaching them how to make the best eating decisions, you can give them the opportunity to grow into confident, healthy adults.

Research has shown that a balanced breakfast can be essential in not only maintaining a child’s weight, but also when it comes to improving behavior and school performance. Protein-rich foods, such as eggs, cheese or yogurt, can help your child to stay focused until lunch-time. Whole grains provide long-lasting energy and can be found in oatmeal, muffins, waffles or pancakes. Lastly, fruits and vegetables are great breakfast options to help optimize your child’s health.

Breakfast may be an important part of your child’s day, but lunch can be equally as critical in helping school performance and overall health. While packing a lunch for your child can give you control over what food they are eating, it is important to involve them in the planning process. By going over their options with them, you can help to prevent them from skipping lunch by throwing it away, trading it or bringing it home with them. Try to follow the same tips for breakfast when planning your child’s lunch with them, including some protein, a fruit or vegetable, whole grains and a dairy product in their meal. If your child eats school lunch, make sure you review the menu together.

Whether your child has snacks after school or with lunch, you should make sure that these snacks are healthy options. Fresh fruit, unbuttered popcorn, baked chips or pretzels, and vegetables with low-calorie dressing or salsa are all good examples of healthy snacks. Avoid snacks such as processed goods, fried foods, and sugary drinks.
By following these tips for healthy eating, you can ensure that your child is getting the nutrition they need for their long days at school. In addition, you will be setting a strong example that will stick with them and lead to a strong, healthy adulthood.

 

Tuesday, September 16, 2014

Muscle Cramps: What they are and how to prevent them

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Muscle cramps are extremely common. Almost everyone experiences muscle cramps at some point in their life. Muscles are capable of contracting and relaxing and designed to produce both voluntary and involuntary movements. A muscle cramp is a sudden, involuntary contraction of the muscle that does not relax. Cramps can happen in any type of muscle, but we’ll talk about skeletal muscles, which are muscles that are very elastic and ones we can voluntarily control.

There are a variety of causes associated with these spasms. Common causes of muscle cramps include muscle fatigue, dehydration, low levels of electrolytes, poor circulation, inadequate nutrition, injury and even some medications. The contracted muscle may produce a “lump” that may be visible. Gently massaging or kneading the area and slowly stretching the muscle can help relieve the tension. Most muscle cramps can be stopped if the muscle can be stretched. Applying heat and/or ice can help relax the muscle quicker.

Tired muscles are more likely to cramp. Cramps can occur at the end of intense workouts or during endurance training. Spasms can also occur while we are sleeping or just sitting when muscles are in the same position for a prolonged period of time. Beginner athletes are more likely to have cramps because they fatigue quicker than experienced athletes.

There are steps that can be taken to help prevent muscle cramps from occurring. It is recommended that you maintain adequate hydration, proper nutrition, and attention to safety while exercising, including stretching.

Hydration is important to overall health as well as athletic performance. Fluids keep cells hydrated and happy allowing to contract and release. Drink plenty of water or non-sugary sports drinks, especially before any exercise or strenuous activity. Electrolytes regulate the shift of fluids in and out of cells. The most important electrolyte is sodium, which is in sweat more than any other electrolyte. Be sure to replenish your sodium levels to avoid dangerously low blood sodium levels. Avoid caffeinated beverages because caffeine acts as a diuretic and will deplete your fluid supply quickly.

Proper nutrition is also important to your overall health. Consuming the appropriate vitamins and minerals, particularly B vitamins, can help prevent muscle cramps. Not having enough potassium, calcium and other minerals in your blood can also lead to muscle cramps. Eating vitamin rich food or taking a multivitamin supplement can help.

Stretching before and after exercising is important along with a proper warm up and cool down routine. Tight muscles need to work harder during intense activity and are more likely to result in injury than muscles that have been warmed up and stretched beforehand. Muscles that are fatigued due to overuse are most likely to have muscle cramps. Ask your doctor or physical therapist for suggestions of exercises to perform to both prevent and relieve muscle cramps.

Friday, September 12, 2014

The Risks of Wearing Heavy Backpacks

Now that the school season is upon us again, it is crucial for parents to realize the risks of their children carrying heavy backpacks. With the amount of binders, textbooks and school supplies that are loaded into a student’s backpack, it’s likely that the weight is putting them at danger of developing health issues. In addition, wearing a backpack improperly can increase this risk, even if the weight load is within recommended parameters. Thus, it is important to know what can be done to help solve these problems.

If you are wondering whether the weight of your child’s backpack is too much for them, there are some symptoms that you can keep an eye out for. If you notice red marks from the straps of the backpack on their shoulders, or if your child grunts and exerts severe effort when putting it on or taking it off, then the odds are it’s too heavy. Also, if your child’s arms, shoulders or fingers often fall asleep, this could be another indicator of an excessive load.

It’s important to note how your child carries their backpack as well as its weight. If a backpack is worn improperly, it pulls on the shoulders and rests on the pelvis, which can cause shoulder or lower back pain. The straps of the backpack should be worn over both shoulders and tightened so that they feel snug, with the top of the backpack reaching shoulder level. Chest or waist straps are also recommended to help distribute the load evenly.

When buying a backpack for your child, size is an important factor in preventing injuries. An oversized backpack can be easy to fill up with more than your child is safely able to carry. A good rule to follow is that when the backpack is worn, the bottom of it should not be below the top of the hips. In addition, it is helpful to have padding on the back of the backpack and the straps.
Going back to school can be a stressful time, and it is easy for students to feel like the weight of the world is on their shoulders. While this is not something to be taken lightly, it is just as important to manage the literal weight on their shoulders too. By ensuring that your child is not lugging around an excessive amount of weight and making sure that they are carrying themselves properly, you can help them to maintain a healthy lifestyle free of backpack-related injuries.

Thursday, September 4, 2014

How to Design a Workout Based on Your Needs

Whenever people want to “get in shape” they typically join a gym and start working out. However, there are many different ways which we can workout. In order to get the most from our training we must make sure that we tailor our routine to meet our individual needs. Someone who wishes to gain a lot of muscle mass may have a very different workout program than someone who wants to increase endurance.

For people who want to build muscle mass, the use of free weights is crucial. People who want to develop muscle tone and definition but are not overly concerned with muscle size should use weight machines instead of free weights. Free weight exercises should consist of heavy weights and few repetitions while weight machine exercises should involve less weight and more reps.

Some people are more concerned with cardiovascular conditioning than with muscle building. By participating in activities that raise your heart rate for an extended period of time such as running, biking, jumping rope, or swimming you can increase your stamina and improve the health of your heart. If you are just beginning a cardiovascular conditioning program you should start slowly by first walking and then progressing to more strenuous activities.

No matter what your goals are it is important to give your body time to rest and recover in between workouts. While you workout, you are breaking down muscle fibers and weakening tendons. After a day or two your tendons regain strength and your muscle fibers repair themselves and build on top of one another, building muscle mass in the process. To aid in the recovery process, you should eat protein after your workout. Proteins are the building blocks of muscles and can help muscle fibers repair. The faster you recover the faster you can start your next workout!

How to Avoid Cramps in Football Season

Muscle cramps are a frequent and serious issue for athletes who return to the football field during the sweltering month of August. In order to avoid injuries and ensure a safe season, there are certain nutritional precautions that should be observed while practicing in the summer heat. Nutrition is just as valuable to an athlete’s health as aerobic exercise or strength training. In addition, it is an essential factor in avoiding muscle cramps.
One of the most important nutritional areas to observe is fluid intake, especially during periods of extreme heat. In order to avoid cramps and dehydration, athletes should ensure that they are drinking six to ten glasses of water per day. It is especially important to consume water before, during and after practice, since exercise can cause the loss of up to two liters of water an hour. According to experts in the field, athletes should avoid drinking only when they feel thirsty, since this can seriously affect their performance.
Another factor that can contribute to muscle cramps is the imbalance of electrolytes in the body. These electrolytes, commonly found in sodium and potassium, trigger your muscles to contract and relax by carrying an electric charge. The balance between sodium and potassium can be disrupted due to dehydration, so it is important for an athlete to stay hydrated in order to maintain their electrolytes.
Lastly, mineral deficiency can also increase an athlete’s chances of suffering muscle cramps. Aside from sodium and potassium, there are other minerals such as calcium or magnesium that are important for your body. Too much or too little of these minerals can easily cause cramping and as such, it is important to obtain sufficient amounts in your diet.
In the unfortunate event of a muscle cramp, there are temporary treatments that can be practiced. Gently stretching the muscle in question, although painful, can help the muscle to relax and cause immediate relief. In addition, it is a good idea to apply ice or massage the muscle while stretching.
If all of the factors previously described are not properly observed, especially during the month of August, they can easily lead to muscle cramps and other serious injuries. Thus, maintaining proper levels of hydration, keeping a sound diet and getting proper exercise are all important for an athlete’s well-being and overall success.

Football and the Prevention of Concussions.

As much as we hate to say it, summer will be coming to an end and Fall will be approaching soon. But that’s alright because it means leaves, cool weather, sweaters and most importantly, football, are underway. Something we look forward to all year. Watching the sport is one thing, but when you have a child involved in the activity you want to be sure they are going to play and stay safe.
Concussions are an extremely common injury in football and those who are “rookies” may be more prone to them. A concussion is defined as “a type of traumatic brain injury caused by a bump, blow or jolt to the head that can change the way your brain normally works. Concussions can also occur from a fall or a blow to the body that causes the head and brain to move quickly back and forth,” according to the Centers for Disease Control. You want your child to have a great time, but make sure they are safe. The Centers for Disease Control has reported that concussions among children and adolescents have grown to about 60 percent in the last decade. The most common sports associated with this statistic include bicycling, playground activities,basketball, soccer and of course, football.
Here is how to help your child prevent concussions:
  • Always, always, always wear a helmet. The brain is a delicate part of the body and needs to be protected in any contact sport to prevent serious injuries. Make sure it fits correctly and is well-maintained for the best effect.
  • Practice the “Heads Up” technique in Football, which refers to not lowering your head during a hit.
  • Use the proper techniques and fundamentals of blocking and tackling. Practice makes perfect.
  • Follow the rules of the game and always practice good sportsmanship. Getting worked up and violent during a game can cause injury by contact with others and just put the team in a bad place all together.
  • Understand that helmets do help prevent concussions, but are not always 100 percent effective.
If your child does seem to be suffering from a concussion here are the symptoms to look out for:
  • Headache or “pressure” in the head
  • Nausea or vomiting
  • Unsteady balance or dizziness
  • Double or blurry vision
  • Sensitivity to light or noise
  • Feeling sluggish or groggy
  • Concentration problems
  • Confusion
If your child does suffer from a concussion, make sure they are removed from the sport and seek professional help to address the injury. There are ways to heal a concussion and get your child back to outstanding health, just be sure to pay attention and teach them to play safely.

Thursday, August 21, 2014

The Importance of Posture

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Our posture is something that we rarely think about. Everyone knows that we’re supposed to have good posture but that thinking often gets lost in practice. In everyday life it’s easier to not think about your posture and go on with life hunched over. But did you know that having poor posture can negatively impact your health? Here is why posture is so important and some tips to help you stand a little taller.
A set of muscles in your back called the postural muscles are always working to keep you body up. If you have poor posture these muscles can get over worked and stretched or tightened. When this occurs over a long period of time the muscles stop working properly and can cause muscle damage and severe back pain. When you have good posture pressure is spread evenly throughout your spin, muscles and ligaments so no one area as too much or too little pressure. Having good posture can also decrease headaches as well as neck and back pain. Being slouched over for extended periods of time can cause a lack of oxygen to go to your lungs. Sitting upright with proper posture makes it easier to breath and as a result will give you more energy.
While having good posture comes with obvious health benefits it may seem difficult to change your habits. Making simple changes to the way you sit or stand can make a big difference on your overall posture. When sitting keep your feet on the floor, they should not be dangling. Make sure your ankles are in front of your knees and keep a couple inches between your knees and the chair. Your knees should never be at a higher level than your hips. Keep your shoulders relaxed and your forearms parallel to the ground. The most important thing to keep in mind while sitting is to not stay in the same position for too long. Get up and move around to keep your body active. When standing always keep your weight on the balls of your feet. Your feet should be shoulder width apart with your knees slightly bent. Stand tall with your shoulders pulled back and your arms naturally hanging at your sides. If you have to stand for a long period of time try shifting your weight from one foot to the other or from your toes to your heels to switch it up.
Having proper posture only takes a couple of corrections. If you make little changes for a couple of days it will start to feel natural and you will notice your mood and overall health changing for the better.

Friday, August 8, 2014

Understanding Diabetes

Diabetes seems like a very common disease today. About 14 million people in the United States have some form of diabetes. However, most people don’t fully understand the symptoms, implications or treatment options for people suffering from diabetes. Many people suffering from diabetes are unaware of it, causing the disease to go untreated which can ultimately be life threatening. Education is the ultimate treatment for diabetes, by learning about the disease people will be able to know if they have diabetes and can begin the various treatment options available.
Our bodies rely on glucose to create energy. In order for this to happen though our bodies use a hormone called insulin. People with diabetes either don’t produce insulin or produce insulin that doesn’t work properly. Without insulin glucose cannot be turned into energy and insulin builds up in the bloodstream, causing levels to go extremely high. When this happens your organs stop function properly and serious damage can occur. This type of damage can be easily prevented if the person is aware of the disease and properly educated on treatment. Diabetics can measure their glucose levels regularly to make sure everything is alright. If levels are too high they are able to inject insulin into their body to regulate it.
Two different types of diabetes have been classified, Type I and Type II. Generally, Type I is diagnosed in people under the age of 20. People with Type I are unable to make insulin in their bodies and must take regular insulin injections to regulate glucose levels. Type II is usually diagnosed in patients that are age 40 and over. This type of diabetes occurs when the body is unable to use the insulin how it should. Insulin is still produced, it is just unable to be used. For some cases treatment is very similar to those with Type I diabetes with keep the disease under control by monitoring glucose levels and injecting insulin when necessary. Since people with Type II still do produce insulin some patients are able to take medicine to help their bodies respond to the existing insulin. While genetics do play a factor, about 90 percent of all people diagnosed with Type II diabetes are overweight. In addition to medicine Type II diabetics can manage the disease by losing weight, exercising and avoiding stress. In some cases making changes to live a more healthy lifestyle can help the body to start responding to the insulin again.
Living with diabetes is all about being able to check and maintain glucose levels in the body. Unfortunately almost half of all Type II diabetics are unaware they have the disease and are therefore unable to start any treatments. People who are at a higher risk should be aware of the symptoms and get screened for diabetes regularly. Some groups that are particularly high risk include people whose parents have diabetes, those who are overweight or pregnant and African-Americans and Hispanics. While screening is especially important for these people it is a good idea for everyone to be screened. By being aware of the disease and how to treat it diabetes can be easily regulated and maintained.

Wednesday, July 30, 2014

Rheumatoid Arthritis Affects People of All Ages


download (1)When most of us think about arthritis we picture it affecting elderly people. However in reality this disease can strike people of any age. Many elementary and middle school children around the country suffer from juvenile rheumatoid arthritis. This condition is characterized by swelling, pain and tenderness in various joints and can make it difficult for children to play in the schoolyard or learn how to ride a bike. While this is a very difficult condition for children to live with it is treatable and many cases does not last more than a few years.
The mildest form of juvenile rheumatoid arthritis is classified as pauciarticular. Children with this condition, mainly girls under the age of ten, will typically see fewer than four joints affected. These children will remain in good health (other than the condition) and symptoms typically subside within five years.
Arthritis characterized as polyarticular affects five or more joints and can last up to ten years. While still treatable, this condition is serious and can sometimes retard skeletal growth. Even more serious than this condition is systemic juvenile rheumatoid arthritis. Along with the traditional symptoms, children who suffer from this condition experience a spiked fever and a rheumatoid rash. Medical assistance is required to limit the long-term health effects this condition can have on children.
If a child has juvenile rheumatoid arthritis it does not mean that he or she will develop adult rheumatoid arthritis. Studies have shown that 90 percent of children who suffer from this condition will not develop arthritis as adults. Juvenile rheumatoid arthritis is not a progressive, degenerative disease and the vast majority of children with the disease will recover.
There are many treatment options available for this condition. Physicians and physical therapists recommend exercise in order to encourage growth and improve the range of motion of the affected joints. Anti-inflammatory and pain medications are often prescribed to patients during the rehabilitation process. Living with juvenile rheumatoid arthritis can be very difficult but with proper care many children suffering from this condition can make a full recovery.

Wednesday, July 23, 2014

Understanding Fibromyalgia


images (1)Everyone experiences occasional aches and pains due to soreness and general muscle fatigue. However, if you suffer from chronic pain and fatigue you should seek medical attention as you may be suffering from a common type of rheumatic disease known as fibromyalgia. This condition causes pain in the ligaments, tendons and muscles and left untreated, can disrupt a person’s daily routine.
The two main symptoms of fibromyalgia are pain and fatigue of the muscles and the areas of the body where the muscles meet the bones. People who suffer from this disease typically have poorly developed muscles, an inability to get a good night’s sleep and suffer from muscle tension. Women between the ages of 20 and 50 make up the majority of fibromyalgia patients.
If your doctor diagnoses you with fibromyalgia, he or she will come up with treatment options that will hopefully reduce the pain associated with this condition. Doctors often prescribe medications that help people sleep because getting a good night’s rest is key for tired muscles to regrow and repair. Self-medication through the use of sleeping pills or alcohol is highly discouraged as these measures can ultimately lead to further problems sleeping.
If you are one of the millions of Americans suffering from fibromyalgia it is important to stay positive and work hard towards improving your condition. While physical therapists and certain medications can help a lot, your dedication and commitment to improving is vital in the recovery process. By improving sleep, exercising regularly and controlling stress, people with fibromyalgia can see major improvements.

Wednesday, July 16, 2014

Living with Heart Disease


download (2)Heart disease is the leading cause of death in the country, over a half million people die every year from the disease. But with a three step rehabilitation process many people are able to take steps everyday to improve heart health. With a mixture of education, exercise and support it is possible to properly recover from heart attacks or heart surgery.
Education is vital to help you and your family and friends understand the causes and risks associated with coronary heart disease. It is important to modify your lifestyle to reduce risk factors. Things like stopping smoking, losing weight, reducing stress and lowering high blood pressure and cholesterol can help to improve the strength of your heart. Coronary heart disease is inherited, so it is vital for children and relatives of patients to also alter their lifestyles to decrease their risk of developing the disease.
Exercising regularly is an important part of living with heart disease. Exercise strengthens your heart and lessens the risk and severity of another heart attack occurring. Every patient exercises at a different level depending on factors such as their medical history and personal goals. A physical therapist will be able to prescribe an exercise regime that best fits your needs and lifestyle. Exercises usually need to be supervised but some home exercise programs are recommended too. Supervision allows for heart rate, blood pressure and electrocardiograms to be monitored and tested throughout the workout.
Support is the most important part of cardiac rehabilitation. Family and friends can help by eating well and exercising along with the patient. Having a support system offers encouragement and helps the patient to not feel alone in their fight. Since coronary heart disease is hereditary it will be important for family to change their lifestyles as well, so make it a joint effort.
While heart attacks and heart disease are scary it is important to maintain a healthy lifestyle to reduce potential risk factors. With over 100,000 people participating in cardiac rehab in America each year, getting back on your feet after a heart attack, coronary artery bypass surgery, hypertension or any other heart related problem is possible with some hard work and dedication.

Friday, July 11, 2014

Recovering from a Dislocated Shoulder

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Even though most separated shoulders occur during sporting events, you don’t have to be an athlete to sustain this type of injury. Anyone can dislocate his or her shoulder during a traumatic event such as a car accident so it is important to learn about the recovery process. Physical therapists understand the complexity of the shoulder and can help people make full recoveries from this injury.
When people separate their shoulders they cause damage to one of the four joints in the shoulder complex. The acromioclavicular, or AC joint, provides the link between the scapula and the clavicle. When someone dislocates his or her shoulder, this linkage is damaged and normal movements are disrupted. A separated shoulder can cause severe pain whenever the patient tries to move his or her shoulder, head and neck.
Separated shoulders can vary in severity and the extent with which the AC joint was damaged can determine the treatment options. This type of injury can range from a grade one (the least severe) to a grade three (the most severe). The most common treatments recommended by doctors for people suffering from either a grade one or two separated shoulder include rest, ice and modification of activity. This recovery process can also include physical therapy to help regain strength and improve range of motion. People who suffer from a grade one injury can often recover quickly and get back to their daily routines.
Grade two and three separated shoulders take longer to heal and require more extensive treatment. While rest, ice and modification of activities remain the main treatment method for people with a grade two injury, the use of a supportive aid is often required when people return to normal activities. People who suffer a grade three injury have torn their ligaments and will require surgery to regain full function.

Monday, July 7, 2014

The Truth About Shin Splints


The Truth About Shin Splints

by amandacarnesi, July 2, 2014
downloadRunning can be a great way to increase endurance and burn calories. However, this cardiovascular exercise can have its’ drawbacks as well. If people do not train properly or take necessary precautions they can develop many different types of injuries to their feet, ankles, knees, back, or shins. One of the most common injuries a runner can get is shin splints.
Medial tibial stress syndrome (MTSS), or shin splints, occurs when a runner’s feet repetitively pound against a hard surface. The recurring impact that a runner experiences with each step can lead to a stress reaction over time, causing hair line fractures in the tibia and damage to the tissue in the surrounding area. Once the stress reaction begins, it will continue to worsen as long as the patient continues to run.
Shin splints occur in stages so it important to recognize the symptoms early as this is the best way to prevent the most severe damage. The first stage involves pain at the beginning of a workout. While this pain can be sharp, it typically eases as the workout progresses. During the next stage, the pain will not subside during the workout and will instead continue to worsen. The third stage of MTSS prevents most people from running at all as the pain becomes too severe. The final stage, also known as grade four, can even make walking or climbing stairs difficult. By the time the injury reaches this stage it can take a very long time for a person to heal.
Reducing pain and inflammation are the first steps in treating shin splints. Simply icing and elevating the affected leg can be very beneficial. Doctors may prescribe anti-inflammatory medications to speed up the process. It is also highly recommended that a runner take off several weeks from running. Shin splints are very painful and can last a long time so it is important to train wisely and treat the injury before it progresses too far.

Thursday, June 26, 2014

Golfer’s Elbow Recovery

download (1) Golfing can be a relaxing and sun-soaked activity, especially since Summer has arrived. As with any summer activity, there are always things to look out for. In this case, Golfer’s Elbow is one of them.
The proper term for Golfer’s Elbow is known as medial epicondylitis which is an inflammation of the tendon on the bony prominence, also known as the epicondyle, on the inside of the elbow. The forceful repetition of swinging the club during golf can cause the epicondyle to become inflamed because it is where the muscles are working to move the wrist and fingers. The symptoms for this injury include swelling inside the elbow and weakness in the hand and forearm.
There are several causes for Golfer’s Elbow. The first is overuse. Excessive strokes can lead to inflammation of the forearm muscles. Rear hand swings are also overused during golf, causing excessive strain on the muscles in that arm. Another form of overuse occurs when golfers miss the ball during a stroke and end up hitting the ground. This can cause injury to the flexor muscles and start an inflammation process.
If you are suffering from Golfer’s Elbow, here are some ways to help ease the pain:
  • Rest the arm and take a couple days off from golfing.
  • Apply ice to the elbow three to four times a day.
  • Avoid painful motions or switch hands to perform tasks.
  • Apply a support brace just below the elbow.
  • If pain persists, seek medical attention.
After seeking medical treatment, you may be prescribed an anti-inflammatory medication to help with the pain. In rare cases, surgery may be required to release the tension on the epicondyle and remover scar tissue.
Physical therapy is also an option that will help decrease pain and inflammation. It allows the patient to strengthen their elbow and restore flexibility. There are techniques used that include phonophoresis, an ultrasound to introduce anti-inflammatory medication with the use of electric currents. Gentle stretching and strengthening exercise will be performed in order to get back on the road to recovery.
Before returning to the golf course, professional help on how to properly swing may decrease your chances greatly from receiving another injury. There are different techniques on grip, positioning, and the stress that you put on your muscles. Make sure to always warm-up before playing and have fun!

Friday, June 20, 2014

Best Foods to Eat During Pregnancy

by amandacarnesi, June 19, 2014
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images (1)Pregnancy is a wonderful and life-changing experience that prepares you for what lies ahead. Nine months is not only a waiting period, but a time to bond with your baby and keep them as healthy as you can. Here are several ways in which you can stay healthy and happy. Your baby, and your post-body, will thank you.
Eating during pregnancy is a challenge because you are eating for two. When pregnant, you are expected to consume about 300 more calories than you normally would. With that said, it is important to take in the right nutrients that will benefit both you and your baby, without gaining an unhealthy amount of weight. Weight-gain is expected and a part of the natural process but there are ways to keep it appropriate. Focus on high-nutrient foods like calcium from milk and fiber from whole-grains.
Protein is your friend. It is extremely beneficial for your body to consume protein-rich foods for muscle strength and growth, including that of your baby. Chicken, lean meat, low-fat dairy and part-skim cheeses are great examples of the kinds of protein you should be choosing. They are also very filling, which is a plus!
Docosahexaenoic acid. A long word, with long-term effects. This is important for the growth of eye and brain development of your baby. Fortified eggs, walnuts and certain fish are naturally high in DHA and omega-3 fatty acids that are great for your diet. However, there are certain fish to avoid when pregnant. Shark, swordfish, king mackerel and tilefish should be avoided because of the methylmercury which a heavy metal that’s toxic to a baby’s neurological system. Other seafood in moderation are fine and helpful to the growth of your baby. If you prefer an omega-3 supplement, check with your doctor.
Multivitamins are an easy and effective way to gain more important nutrients. Folic acid and vitamin B-6 help to reduce the risk of neural tube defects that causes spina bifida, a serious condition. Daily vitamins can prevent this, especially considering that about 400 micrograms of folic acid should be consumed before pregnancy. Vitamins, lentils, dark green vegetables, non-citrus fruit, bananas, avocados, potatoes, spinach and fortified grains are all examples of foods that are rich in folic acid and B-6.
Calcium. It’s good for the bones. Long-term bone growth and development can be aided by foods like yogurt, cheese, nonfat or low-fat dairy products, fortified cereals, dark leafy greens, kale and collard greens. This is essential for your baby’s body and will make them stronger and happier in the long run.
An excuse to load up on carbs. That’s right. Carbs are there for you, just like you have always been there for them. Carbs help prevent nausea, get rid of bad craving and keep the good moods rolling during the stages of pregnancy. Whole-grains and high-fiber carbs can also help constipation, as long as you mix fiber with fluids. What a relief.
There are so many other ways to stay healthy during your pregnancy, it just takes a little research and some self control. Eat better now, and you may not have to hit the gym as hard after your baby has arrived. Ok ready, set, EAT.

Friday, June 6, 2014

Running on the Beach


As the summer draws near, many people are looking for ways to exercise outside. Gyms are nice but people don’t want to sacrifice time outside in the beautiful summer weather. Running on the beach is a great way to increase endurance and burn calories while enjoying the summer on the beach.
The advantages of running on the beach go well beyond the location. Because the sand is soft, runners must exert more force than they do on solid surfaces. This makes running on the beach a strenuous but also efficient workout. Whether you’re trying to lose weight, increase speed, or build muscle, this form of exercise is sure to bring you results.
Some professional athletes such as NBA star Blake Griffin and first round NFL draft pick Johnny Manziel often train on the beach during their off seasons. It is much easier to run on a turf football field or a wooden basketball court after training for months in the soft sand. Running barefoot on the sand also helps to strengthen the stabilizing muscles around the ankles and knees. Strengthening these muscles can reduce the chances of knee or ankle injuries during the season.
Despite all the positives to running on the beach, there are some potential drawbacks. The same forces that can strengthen the stabilizing muscles around the knees and ankles can also put a great deal of pressure on the knees and ankles themselves, which can lead to injury. Other overuse related injuries including shin splints and stress fractures have been linked to running on the beach as well.
Although there are some possible negatives to running on the beach, overall it is a great way to exercise. Like anything else, too much of it can lead to problems. The key is to run on the beach in moderation and stop if you are in pain. This form of exercise can be a great way to get in shape this summer and enjoy the beach at the same time. 

To find out if running on the beach is for you be sure to talk to your physical therapist

Friday, May 30, 2014

National Skin Cancer Awareness Month

Given the warming weather and the increased amount of time we’ll be spending outside this spring and summer, it’s important to consider with seriousness one of this month’s focuses: skin cancer. May is National Skin Cancer Awareness month, so it’s time to educate ourselves about preventative and detection measures, and most importantly to share what we learn with friends and family.
Too few people worry about developing skin cancer, yet the Skin Cancer Foundation asserts that 1 in 5 Americans will be inflicted with skin cancer over the course of his/her life. Yet there is hope against this statistic, as skin cancer typically develops due to lifestyle choices. The first activity that is inherently associated with skin cancer is sun bathing, and rightly so as this cancer develops as a result to exposure to UV sun rays. Yet not all processes of tanning are intentional- sometimes our skin darkens as we spend more time outside, despite our best efforts to protect ourselves. This doesn’t mean that we have to skip the beach or live indoors this season. It simply means that we must venture out into the sun cautiously and equipped with defensive knowledge.
Sunscreen is the obvious mode of defense. Though many of us pack and wear sunscreen habitually during the summer, the protection it offers is rarely optimized due to improper application. Apply sunscreen with an SPF of 15 or higher thirty minutesbefore heading outdoors. Moreover, sunscreen needs to be reapplied around every 2 hours, as it loses its effectiveness over time. More frequent reapplication may be necessary if you’re swimming or sweating. It’s also essential to achieve a high level of protection. SPF 15 will filter out around 93% of UVB rays, while SPF 30 will filter out around 97%. Logically, the best choice is SPF 50.
Wearing sunscreen is a primary protective measure, but it is by no means entirely adequate. Between 10am and 4pm, the sun’s rays are strongest, and sunscreen alone may not be enough to protect our skin. The best measure to take is avoidance- schedule outdoor activities around this time if possible, and if not, opt for shaded coverings, wide brimmed sun hats, and lightweight clothing to cover your arms and legs. Hats are extremely important, as it is wrong to think that our hair adequately protects the skin on our scalp. This type of protection is crucial, as UVB rays are not the only rays that are harmful to our skin. UVA rays, also known as ultraviolet A rays, are harder to shield and more easily penetrate SPF defense.
Take these measures and by all costs avoid getting burned: sunburns greatly increase the risk of developing skin cancer. Yet not all skin damage is as obvious as sunburn. It’s important to scan your body every few weeks for any signs of damage that may indicate a skin abnormality associated with cancer. Look for changes in color, texture, thickness, or moles, beauty marks, or brown spots. Any spots that cause discomfort or pain (e.g. itchiness, sensitivity, scabbing) should be examined by a physician immediately. Self-examinations are important, but keep in mind that they do not substitute an examination conducted by a physician.
Protect yourself as you enjoy the sun this spring and summer, and share your knowledge with your friends and family, too.