Osteoporosis is a topic we've written about in the past, so we thought it would be helpful to talk about it for a video FAQ!
We are often asked, "What can I do for osteoporosis?" and the answer is there are so many simple steps you can take to both prevent osteoporosis or reverse it.
In this video, we cover:
We hope you enjoy! Have more questions related to osteoporosis? Reach out to us at [email protected] and we would be happy to address them!
There is a common misconception that muscle weakness around a joint always causes pain within that joint. This could not be further from the truth! It is possible to have a weak and painful joint, but sometimes people also have pain when they are strong. Pain is often more complicated than faulty body mechanics or muscle weakness.
For the shoulder joint in particular, there are indicators outside of pain that point to muscle imbalances within the joint. These might include:
If you are experiencing any of these you could benefit from a shoulder strengthening program! Shoulders provide stability for use of the arm and hand, so shoulder joint health is very important. Consider seeing a physical or occupational therapist for an appropriate shoulder exercise progression based on your needs.
In an earlier post, we discussed the importance of finding your why and changing your mindset for better health. But this is only the first step of the process.
Happy, healthy feet are the key to healthy movement. As we've said before, your feet are the foundation of your body. You wouldn’t want a foundation of a house that's not aligned, so you don't want the same from the foundation of your body.
In order for your hips to be building bone density through the day, they need to be supporting the weight of your pelvis and torso in a certain alignment.
A common pattern we see with resting standing positions is standing with the pelvis pushed slightly forward (as in the first picture). It's subtle but has major implications for bone health of the hips (not to mention the long term impact of this position on foot health, core strength, and balance).
Shifting the pelvis back so your body weight is carried over the heels (second picture) and maintaining this position throughout the day allows for optimal bone health. However, getting to this position if this is not your usual requires taking a closer look at the muscle groups that attach to the pelvis.
A quick and simple test to help you determine where you carry your center of mass: make a plumb line from string with something weighted at the bottom. Position yourself facing sideways toward a mirror and find the boniest...
Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.
As the chronic pain epidemic continues to pour over into the opioid epidemic, new research continues to break down the complexity of chronic pain. Just a few short years ago, chronic pain was viewed completely from a biomechanical perspective. When the medical community realized that treating only the injury was not only not working, but the epidemic of chronic pain continued to worsen they realized they needed to take a step back and look at the whole person. What has been discovered has been an eye-opening look at how chronic pain involves factors beyond what is happening within body tissue. Now, we take a broader look at the whole person and understand chronic pain has a multitude of origins.
Over time, physicians and other professionals realized the amount of tissue damage...
A quick test for balance: how long are you able to stand on one leg without arm support?
To set up: keep a chair or something you can hold if needed nearby and stand in front of a mirror with your feet hip width apart, shoes and socks off. Place your hands on your hips, shift your weight to one side and pick your opposite foot off the floor. How long can you hold this position?
An adult around age 30 should be able to comfortably hold this position for 30 seconds. In adults over age 65, an inability to hold this for at least 5 seconds indicates a greater risk of falls. Were you surprised by your results?
We often get asked why we spend so much time practicing single leg standing in therapy. This skill is important because this is the position we spend the most amount of time in while walking! In order to take a step forward, you have to stand on one leg to allow the other leg to swing forward. If you are having difficulty with single leg standing, it is likely your walking...
More than two-thirds of pregnant women report low back pain and up to one-fifth report pelvic pain during pregnancy. Reports of pain tend to increase later in pregnancy and interfere with daily activities, sleep, and work. About 20% of women who experience low back or pelvic pain during pregnancy report persistent pain for up to 3 years following pregnancy.
Chronic pain is complicated and much research in recent years has revolved around the term “pain catastrophizing”. Catastrophizing is a process of becoming fixated on pain, magnifying the effects of it, feeling helpless, and expecting negative outcomes associated with pain.
Research shows that those who catastrophize are more likely to develop persistent chronic pain and disability. Women who demonstrated pain catastrophizing during their pregnancy were found to be less likely to have been active throughout their pregnancy and more likely to develop persistent pain after.
The recommendation of daily physical activity...
Chronic pain is the leading cause of disability in the United States, with an annual cost estimated to be about $100 billion. These costs are associated with healthcare expenses, lost income, and lost productivity. A majority of adults experience acute pain at least once in their lives with about 28% later developing chronic pain.
With the nation’s growing opioid epidemic, there's been considerable emphasis on understanding the sources of chronic pain. Many mistakenly believe that tissue damage is directly correlated with a person’s risk of developing chronic pain. Statements from medical professionals to their patients which include “Your MRI shows that you have the spine of an 80 year old and you can expect to be in pain for the rest of your life” or “just avoid stairs or squatting entirely if your knees are hurting” just further exacerbate the myths surrounding chronic pain.
There is much confusion regarding body alignment, movement, and pain...