Soreness vs. Injury: How to Tell the Difference (and When to Get It Checked)

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You finish a workout, hit the slopes, or tackle a weekend project—and the next day, your body lets you know it remembers. But how do you tell if you’re just sore or if you’ve actually injured yourself?

Knowing the difference between normal soreness and a true injury can help you recover properly, avoid making things worse, and know when it’s time to see a specialist.

Let’s break it down.

What Is Normal Soreness?

Muscle soreness—often called DOMS (Delayed Onset Muscle Soreness)—is a normal response to physical activity, especially if you:

  • Tried a new workout

  • Increased intensity or duration

  • Used muscles you don’t normally use

Common signs of soreness:

  • Dull, achy discomfort

  • Stiffness that improves as you move

  • Tenderness when pressing on the muscle

  • Appears 12–48 hours after activity

  • Gradually improves over a few days

Good news: Soreness usually gets better with light movement, stretching, hydration, and rest.

What Does an Injury Feel Like?

An injury happens when tissue—muscle, tendon, ligament, or bone—is damaged beyond normal stress. This can occur suddenly or build up over time.

Common signs of injury:

  • Sharp, stabbing, or severe pain

  • Pain that starts immediately during activity

  • Swelling, bruising, or warmth

  • Limited range of motion

  • Weakness or instability

  • Pain that gets worse with movement or doesn’t improve

Red flag: Pain that changes how you walk, lift, or move is more than just soreness.

Key Differences at a Glance

SorenessInjury
Comes on graduallyOften sudden or progressive
Improves with movementWorsens with movement
Mild to moderate discomfortSharp or intense pain
No major swellingSwelling, bruising, or instability
Resolves in daysPersists or worsens

When Should You Get Checked?

You should consider seeing an orthopaedic specialist if:

  • Pain lasts longer than 5–7 days

  • Swelling or bruising is significant

  • You feel a pop or tear

  • You can’t bear weight or move normally

  • Pain keeps returning after rest

  • Your daily activities are affected

Early evaluation can prevent small injuries from turning into long-term problems.

When in Doubt—Listen to Your Body

Soreness is your body adapting. Injury is your body asking for help.

If something doesn’t feel right—or recovery isn’t happening the way it should—getting expert care can make all the difference in how quickly and safely you get back to doing what you love.

At New Mexico Orthopaedics, we’re here to help you move better, heal smarter, and stay active—whether you’re sore, injured, or somewhere in between.

 

How Exercising Keeps the Brain Young

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Article featured on MedicalNewsToday

Exercise greatly benefits brain health, improving cognition, mood and reducing the risk of neurodegenerative diseases. Several new studies have demonstrated the profound impact of exercise on various biological systems, further explaining its ability to enhance health and fight disease. In this Special Feature, we explore the most recent research on how exercise can protect brain health as we age.

Exercise is linked to increased muscle strength, improved heart health, lower blood sugar and numerous other health benefits.

Activities such as running on a treadmill, biking up a steep hill, lifting weights or taking a brisk lunchtime walk offer a wide range of advantages that go beyond enhancing physical appearance or stamina.

Evidence from studies suggests that regular physical activity could boost mood, alleviate stress, and sharpen cognitive function, underscoring the deep connection between body and mind.

However, different people can respond quite differently to various forms of exercise, such as aerobic workouts or strength training.

While it is well-known that regular exercise is crucial for a healthy lifestyle, some older research has suggested that intense exercise might have negative effects.

More recent research, however, showed that elite athletes experienced slightly extended life expectancies over the decades.

Exercise significantly enhances brain health by improving cognition, mood and by reducing the risk of neurodegenerative diseases through promoting neurogenesis and synaptic plasticity.

What does the latest evidence and expert opinion have to say about the ways in which regular physical activity helps maintain brain, as well as general, health as we age?

How exercise affects the body at the molecular level

In a new collaborative effort led by Stanford Medicine, researchers have explored the underlying mechanisms through which exercise promotes overall health, particularly brain health.

By understanding how exercise affects different organs at the molecular level, health care providers could tailor exercise recommendations more effectively.

This knowledge could also pave the way for developing drug therapies that mimic the benefits of exercise for those who are unable to engage in physical activity.

The study — whose findings appear in Nature — involved nearly 10,000 measurements across almost 20 types of tissues to examine the impact of 8 weeks of endurance exercise in lab rats trained to run on tiny treadmills.

Its conclusion reveals remarkable effects of exercise on the immune system, stress response, energy production and metabolism.

The researchers identified significant connections between exercise and molecules and genes that are already known to be involved in numerous human diseases and tissue recovery.

How endurance training affects the body

The Nature study examined the effects of 8 weeks of endurance training on various biological systems, including gene expression (the transcriptome), proteins (the proteome), fats (the lipidome), metabolites (the metabolome), DNA chemical tags (the epigenome) and the immune system.

The researchers conducted analyses on different tissues in rats trained to run increasing distances and compared these with the tissues of sedentary rats.

They focused on mitochondria in the leg muscles, the heart, liver, kidney, white adipose tissue — which accumulates as body fat — as well as lungs, brain, and brown adipose tissue — a metabolically active fat that burns calories.

This comprehensive approach generated hundreds of thousands of results for non-epigenetic changes and over 2 million distinct epigenetic changes in the mitochondria, providing a rich database for future research.

Alongside the primary goal of creating a database, some notable findings emerged. For instance, the expression of mitochondrial genes changed with exercise across different tissues.

Researchers found that training upregulated genes in the mitochondria of skeletal muscle of rats that are downregulated in the mitochondria in the skeletal muscle of individuals with type 2 diabetes.

They also showed that training upregulated genes in the mitochondria in the livers of rats, that are down regulated in people with cirrhosis.

These two findings suggest that endurance training may help improve muscular function in diabetes, as well as boost liver health.

Does biological sex affect how we respond to exercise?

Finally, the researchers identified sex differences in how male and female rats’ tissues responded to exercise.

After 8 weeks, male rats lost about 5% of their body fat, while female rats did not lose a significant amount. However, the female rats maintained their initial fat percentage, whereas sedentary females gained an additional 4% body fat during the study.

The most dynamic difference was in mitochondrial gene expression after exercise in rats was in the adrenal glands.

The study authors propose that differences observed due to exercise are largely due to changes in mitochondrial genetic expression in organs and tissues responsible for maintaining energy balance.

Exercise’s rejuvenating effect on immune cells

Another study, this time completed by a research group from The University of Queensland in Australia, and published in Aging CellTrusted Source, demonstrated how exercise might deter or decelerate cognitive decline as individuals age.

Researchers examined gene expression in individual brain cells of mice, discovering that exercise profoundly influences gene expression in microglia, the immune cells supporting brain function in the central nervous system.

Specifically, exercise reverted the gene expression patterns of aged microglia to patterns akin to those seen in young microglia.

Experiments depleting microglia demonstrated their necessity for the beneficial effects of exercise on the creation of new neurons in the hippocampus, a brain region vital for memory, learning and emotion.

This study also revealed that providing mice access to a running wheel prevented or reduced the presence of T cells in the hippocampus as they aged.

These immune cells are typically absent in the youthful brain but increase with age.

Co-corresponding author Jana Vukovic, PhD, assistant professor and head of the neuroimmunology and cognition laboratory at The University of Queensland, explained the key findings to Medical News Today.

Vukovic explained that: “[T]he aging process affects all of the different cell types in the brain with the greatest impact on the resident immune cells: microglia. Importantly, exercise reverts the microglial gene profile back to their youthful state.”

Understanding how exercise supports brain health “is a key question for many scientists globally,” Vukovic noted, adding that she and her colleagues “propose that exercise alters the immune landscape in the ageing brain and therefore enables the immune cells to continue to support nerve cell function.”

Exercise strengthens brain cell connections

Ryan Glatt, CPT, NBC-HWC, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, not involved in these studies, told MNT they “underscore the multifaceted benefits of exercise on brain health, particularly through gene regulation, mitochondrial function, and immune response.”

“They offer valuable insights by merging molecular biology with practical health interventions for aging populations,” he added.

For example, “exercise enhances synaptic plasticity and blood flow while reducing inflammation and increasing the expression of neurotrophic factors like BDNFTrusted Source,” Glatt explained. “These effects can synergistically improve memory, learning, and overall brain health.”

The best forms of exercise for a healthy aging brain

Vukovic noted that “there are ongoing studies to optimise exercise programs for elderly; however, Pilates is a good starting point for those who are looking to engage their muscles.”

Glatt agreed, adding that “aerobic exercises like cardiovascular exercise, strength training, and balance exercises are particularly beneficial to brain health, in both shared and unique ways.”

“Activities combining physical and cognitive challenges, like dance or tai chi, can be especially effective for certain aspects of brain health,” Glatt said.

Nevertheless, he cautioned that: “While exercise benefits brain health, individual variability due to genetics and baseline health can affect outcomes. Further research is needed to determine the long-term sustainability and optimal exercise types and intensities for different populations.”

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

How Exercising Safely Contributes to Orthopedic Health and Injury Prevention

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Article featured on Movement Orthopedics

Engaging in regular physical activity is essential for building strong bones, muscles, and joints, contributing to overall orthopedic health. However, adopting unsafe exercise practices or neglecting proper technique can have adverse effects on your musculoskeletal system, potentially leading to injuries and hindering your orthopedic progress.

Understanding the importance of exercising safely and integrating injury prevention strategies into your workout routine can minimize the risk of setbacks and maximize your orthopedic health benefits.

In this comprehensive guide, we will explore the impact of exercise on orthopedic health, offer valuable tips and insights on exercising safely, and discuss various injury prevention strategies that can bolster your overall orthopedic wellness.

Whether you are an avid athlete or embarking on your fitness journey, understanding the connection between safe exercise practices and orthopedic health can serve as a foundation for injury prevention and support your long-term well-being.

The Impact of Exercise on Orthopedic Health

Regular exercise and physical activity have numerous benefits for orthopedic health, positively affecting various aspects of the musculoskeletal system, such as:

  • Bone Density: Weight-bearing exercises promote bone formation, increase bone mineral density, and reduce the risk of osteoporosis and fractures later in life.
  • Muscle Strength and Endurance: Different forms of exercise, including resistance training, enhance muscle strength, endurance, and overall functionality.
  • Joint Mobility and Flexibility: Incorporating stretching and range-of-motion exercises into your routine can improve joint mobility, decrease stiffness, and boost overall flexibility.
  • Injury Prevention: Exercise programs that emphasize stability, balance, and proper body mechanics can help prevent injuries and ensure long-term orthopedic wellness.

Safe Exercise: Tips and Strategies

Implementing safe exercise practices and techniques can greatly reduce the risk of injuries and enhance orthopedic health. Consider the following tips and strategies when engaging in physical activity:

  • Warm Up and Cool Down: Warming up before exercise increases blood flow to your muscles and prepares your body for the increased demands of physical activity. Cooling down afterward helps gradually return your body to a state of rest, minimizing potential post-workout complications.
  • Prioritize Proper Form and Technique: Ensuring proper exercise form and technique can prevent injuries caused by poor mechanics. Consult with a fitness expert or physical therapist to learn the correct execution of exercises and correct any imbalances.
  • Listen to Your Body: Recognize your body’s limitations and adjust your workouts accordingly. If you experience pain or discomfort during exercise, stop and consult a professional to assess the cause and determine appropriate modifications.
  • Progress Gradually: Avoid overloading your musculoskeletal system by gradually increasing exercise intensity, duration, and frequency. Incorporate rest days into your routine to give your body time to recover and adapt.

Injury Prevention Strategies

Adopt the following injury prevention strategies during your workouts to promote orthopedic health and safe exercise:

  • Cross-Training: Mix up your workouts by including various types of activities, such as aerobic, strength, and flexibility exercises. Cross-training reduces the risk of overuse injuries and enhances overall fitness.
  • Strengthen Stabilizing Muscles: Strengthening the muscles that support your joints, such as the core, hips, and rotator cuff muscles, can improve stability and provide better injury protection during exercise.
  • Wear the Appropriate Gear: Choosing the right athletic shoes and protective equipment for your specific activity plays a significant role in injury prevention.
  • Address Pre-existing Injuries: If you have a history of orthopedic issues, consult with a professional to address these concerns before engaging in new physical activities. They can provide guidance on appropriate exercise modifications and supportive measures, such as bracing or taping, to protect against further injury.

The Role of Physical Therapy in Exercise Safety

Physical therapists are experts in movement science and can play a critical role in ensuring exercise safety and injury prevention. They can assess your functional abilities, identify potential risk factors, and provide personalized exercise recommendations and guidance on proper form, technique, and progression. Partnering with a physical therapist can be an invaluable resource for individuals looking to enhance their orthopedic well-being and engage in safe, effective exercise practices.

Conclusion

Engaging in regular exercise is essential for maintaining your orthopedic health, yet it’s crucial to ensure your workouts are conducted safely and effectively. By understanding the impact of exercise on orthopedic health, implementing safe exercise strategies, and incorporating injury prevention techniques, you can enhance your musculoskeletal system’s well-being and reduce the risk of setbacks during your fitness journey. Don’t let pain or injury hold you back from your fitness goals.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Are Rest Days Important for Exercise?

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New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

People Who Exercise in Groups Get More Health Benefits

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New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Exercise and Back Pain

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Article featured on Spine-Health

Back exercises are almost always necessary to rehabilitate the spine and alleviate back pain. A controlled, gradual exercise program that is tailored to an individual is usually the most effective.

While a typical response to back pain is to take it easy—either staying in bed or at least stopping any strenuous activity—resting for more than a day or two can actually undermine healing and worsen pain.

Benefits of Exercise

When done in a controlled, progressive manner, exercises for relieving back pain have many benefits, including:

  • Strengthening the muscles that support the spine, removing pressure from the spinal discs and facet joints
  • Alleviating stiffness and improving mobility
  • Improving circulation to better distribute nutrients through the body, including to the spinal discs
  • Releasing endorphins, which can naturally relieve pain. A frequent release of endorphins can help reduce reliance on pain medication. Endorphins can also elevate mood and relieve depressive symptoms, a common effect of chronic pain.
  • Minimizing the frequency of back or neck pain episodes, and reducing the severity of pain when it does occur.

A balanced workout should include a combination of stretching and strengthening, as well as aerobic exercise that elevates the heart rate.

Exercise as Prescription for Back Pain

An effective program of back exercises should be comprehensive, working the whole body even as it targets the back. Exercise can be thought of as any other health prescription: A qualified health professional will customize exercise based on a variety of factors. These factors typically include:

  • the clinical diagnosis
  • whether pain is considered mild, moderate, or severe
  • the pain relief necessary to tolerate activity
  • the frequency of prescribed exercises
  • the correct form and healthy posture needed for performing exercises

Maintaining the Exercise Program Over Time

Adherence to exercise is one of the most important factors for long term pain relief. However, maintaining exercise can be difficult for a variety of reasons, including worsened pain with activity, economic constraints, and low motivation. In one study, the most common reason for lack of adherence to exercise was increased pain caused by activity. When this is the case, an exercise professional can incorporate pain reduction and management as primary parts of the exercise program.

Personal preference also plays a role in adherence—for instance, if an exercise routine is too painful or not enjoyable, it is less likely to be done regularly enough to be effective.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Why Sitting Too Much Is Bad For Your Health

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Article featured on WebMD

1. It Hurts Your Heart

Scientists first noticed something was up in a study that compared two similar groups: transit drivers, who sit most of the day, and conductors or guards, who don’t. Though their diets and lifestyles were a lot alike, those that sat were about twice as likely to get heart disease as those that stood.

2. It Can Shorten Your Life

You’re more likely to die earlier from any cause if you sit for long stretches at a time. It doesn’t help if you exercise every day or not. Of course, that’s no excuse to skip the gym. If you do that, your time may be even shorter.

3. Dementia Is More Likely

If you sit too much, your brain could look just like that of someone with dementia. Sitting also raises your risk of heart disease, diabetes, stroke, high blood pressure, and high cholesterol, which all play a role in the condition. Moving throughout the day can help even more than exercise to lower your risk of all these health problems.

4. You’ll Undo All That Exercise

The effects of too much sitting are hard to counter with exercise. Even if you work out 7 hours a week — far more than the suggested 2-3 hours — you can’t reverse the effects of sitting 7 hours at a time. Don’t throw away all that hard work at the gym by hitting the couch for the rest of the day. Keep moving!

5. Your Odds of Diabetes Rise

Yup, you’re more likely to have it, too, if you sit all day. And it isn’t only because you burn fewer calories. It’s the actual sitting that seems to do it. It isn’t clear why, but doctors think sitting may change the way your body reacts to insulin, the hormone that helps it burn sugar and carbs for energy.

6. You Could Get DVT

Deep vein thrombosis (DVT) is a clot that forms in your leg, often because you sit still for too long. It can be serious if the clot breaks free and lodges in your lung. You might notice swelling and pain, but some people have no symptoms. That’s why it’s a good idea to break up long sitting sessions.

7. You’ll Gain Weight

Watch a lot of TV? Surf the web for hours on end? You’re more likely to be overweight or obese. If you exercise every day, that’s good, but it won’t make a huge dent in extra weight you gain as a result of too much screen time.

8. Your Anxiety Might Spike

It could be that you’re often by yourself and engaged in a screen-based activity. If this disrupts your sleep, you can get even more anxious. Plus, too much alone time can make you withdraw from friends and loved ones, which is linked to social anxiety. Scientists are still trying to figure out the exact cause.

9. It Wrecks Your Back

The seated position puts huge stress on your back muscles, neck, and spine. It’s even worse if you slouch. Look for an ergonomic chair — that means it’ll be the right height and support your back in the proper spots. But remember: No matter how comfortable you get, your back still won’t like a long sitting session. Get up and move around for a minute or two every half hour to keep your spine in line. 

10. It Leads to Varicose Veins

Sit for too long and blood can pool in your legs. This puts added pressure in your veins. They could swell, twist, or bulge — what doctors call varicose veins. You may also see spider veins, bundles of broken blood vessels nearby. They usually aren’t serious, but they can ache. Your doctor can tell you about treatment options if you need them.

11. If You Don’t Move It, You Could Lose It

Older adults who aren’t active may be more likely to get osteoporosis (weakened bones) and could slowly become unable to perform basic tasks of everyday life, like taking a bath or using the toilet. While moderate exercise won’t prevent it, you don’t have to go out and run a marathon or take up farming to stay mobile in your golden years. Just don’t plant yourself on the couch for hours at a time.

12. Your Cancer Risk Goes Up

You may be more likely to get colon, endometrial, or lung cancer. The more you sit, the higher the odds. Older women have higher odds of breast cancer. That doesn’t change if you’re super-active. What matters is how much you sit.

13. How to Take a Stand

Work more movement into your day: Stand up and stretch every half hour or so. Touch your toes. Take a stroll around the office. Stand at your desk for part of the day. Get a desk that raises or make your own: Set your computer on top of a box. Talk to your boss about a treadmill desk. All these things can help stop the negative effects of uninterrupted sitting and keep you on the road to good health.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

One of the Best Cardio Workouts is Walking and Here’s Why

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Article featured on Healthline

If your idea of an effective cardio workout involves long-distance running, high-intensity cycling, or a vigorous aerobics class, you’d be right, but you’d be leaving out a simple, but effective activity.

Brisk walking is a great cardio workout that can be done indoors or outdoors, at any time of day or night, and without the need for a gym membership or a lot of special gear.

All you need for a walking workout is a comfortable, sturdy pair of shoes and the motivation to lace them up and get on your feet.

This article will take a closer look at the benefits of walking as cardio exercise, and how you can boost your fitness and health by putting some pep in your step.

Is walking a good type of cardio exercise?

Cardio is short for “cardiovascular,” which means it involves the heart (cardio) and blood vessels (vascular). Cardio is also used interchangeably with aerobic, which means “with air.”

A good cardio workout gets your heart pumping stronger and faster, moving oxygen-rich blood more efficiently to all the muscles, organs and tissue throughout your body.

You may associate all that blood-pumping action with running and wonder, “Is walking cardio?” The truth is that any activity that gets your heart and lungs, as well as your large muscle groups, working harder can be considered aerobic or cardio exercise. A brisk walk does all those things.

Summary

Walking is an excellent type of cardio activity. But in order to challenge your cardiovascular system, you need to walk at a pace and intensity that increases the demands on your heart, lungs, and muscles.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

7 Tips to Become Active and Manage Chronic Pain

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Article featured on CORA Physical Therapy

Chronic pain leads many people to avoid physical activity. Pain medication is often relied on or prescribed to help manage pain. This can lead to other significant problems such as dependence. An alternative and effective pain management strategy is regular exercise. Starting an exercise program, however, can be a whole other kind of pain.

If you believe the long-term health impact of exercise is the best option for you, here are tips for becoming more active.

Tips for becoming more active

Engaging in regular activity—especially when supervised by a physical therapist—can help you overcome the daily experience of pain and discomfort.

An exercise routine and staying motivated can help you feel better. Movement, in any manner, is a type of exercise. Being mindful of the muscle groups you use during daily activities can help you understand areas of your body that can benefit from improvements. For example, climbing stairs is akin to an aerobic exercise that requires lower body strength. Lifting a laundry detergent bottle is akin to a strengthening exercise that requires upper body strength. Awareness of pain levels, and other things like shortness of breath or the inability to perform an activity can give focus to your program design.

The key is to find ways to integrate activity into your life in a way that is natural. Strength training, increasing flexibility, and improving aerobic fitness are all great goals. Physical Therapy and personal training can help you achieve your health and fitness goals effectively and efficiently. Below are tips for getting active, today.

Get active with these 7 tips

1.Try the stairs.

The elevator is convenient, but stairs are a great form of exercise.

Pro tip: Use the railing to help with balance and while you develop the strength needed to perform this one your own. Push through your heel and try to activate your butt muscles.

2. Walk as much as you can.

Whether around your house or around the store, test your capacity and add on incrementally.

Pro tip: Get the right footwear at your local specialty running shop. Keep a journal and monitor improvement. Avoid going further than 50% of weekly volume in a single walk. (I.e., total weekly walking distance is 3 miles, a single walk should not be longer than 1.5 miles OR if total weekly walking minutes is 1 hour, a single walk should not be longer than 30 minutes)

3. Exercise in front of the TV.

When engaging in any sedentary activity like watching TV, try to get more active. Try working out while watching your favorite show. No equipment required.

Pro tip: Any movement is better than no movement. Explore the directions your arms and legs can go in. One day you can do circles with your arms while the next day your reach up and down. Visit each joint and test its potential (within a pain-free pattern).

4. Walk while on the phone.

Get up and pace back and forth to get steps in as you get the job done. Location doesn’t  matter. Whether at work, home, or on vacation, walking and talking is easy fitness.

Pro tip: Talking on the phone can distract from your awareness of the area around you. Knowing where you are and where you are going can help reduce your risk of falls or getting lost if you do become distracted.

5. Schedule in time for short workouts.

Research has shown that you can get exercise benefits from multiple, shorter sessions in a day vs 1 long session. Try 10 minutes of stretching in the morning followed by a few cardio moves. Repeat that process again on your lunch break. Before bed relax with light stretching. By the end of the day, you would have fit in 30 minutes of dedicated exercise time.

Pro tip: Develop daily routines. Loosen stiff muscles in the morning through movement patterns and stretches you are familiar with. Combat your chronic back pain with core and hip strengthening. Improve your posture with repetitions of pulling your shoulder blades together. The best part? No equipment needed!

5. Exercise with your family!

Trade in an evening together on the couch for a walk, bike ride, or throwing the ball around. This is a fantastic way to increase activity while encouraging healthier habits across your household. Taking a short walk after a meal is also linked to improved digestion and reduced instances of reflux.

Pro tip: Friendly competition may help motivate the youngsters. Rewards can incentivize participation. Pick days of the week that works for everyone and make a pact to be active together.

6. Get those chores done.

Walking the dog, cleaning the house, and mowing the lawn are all physical activities. Prep for your activities with a warmup. Treat them like sport, they are challenging.

Pro tip: Be aware of your posture, alignment of joints, breathing, and balance. Also, take note of sore muscles in the day after. This will help you to be conscious of the muscles you use during these activities, and prepare to use them next time.

Don’t let pain stop you from being active

When pain hits, we may feel the desire to rest more and move less. However, in the case of chronic pain, bed rest or prolonged rest, is not the best way to approach a flare up.

Chronic pain will not go away with a bit of rest. Rather than spending more time off your feet, getting a bit more active could be what you need to help finally experience relief from your discomfort.

Of course, this does not mean that you should disregard the pain and start pushing through it on your own with intense activity.

Working with a physical therapist can help you to reduce the experience of pain and discomfort by educating you on activities that are safe, so it will not leave you feeling worse after you are done.

In fact, as stated by Physiopedia, “The nature of a physiotherapist’s (PT’s) work makes us particularly well placed to initiate a discussion about the level of Physical Activity (PA) with each of our patients.”

When pain hits, we may feel the desire to rest more and move less. However, in the case of chronic pain, bed rest or prolonged rest, is not the best way to approach a flare up.

Chronic pain will not go away with a bit of rest. Rather than spending more time off your feet, getting a bit more active could be what you need to help finally experience relief from your discomfort.

Of course, this does not mean that you should disregard the pain and start pushing through it on your own with intense activity.

Working with a physical therapist can help you to reduce the experience of pain and discomfort by educating you on activities that are safe, so it will not leave you feeling worse after you are done.

In fact, as stated by Physiopedia, “The nature of a physiotherapist’s (PT’s) work makes us particularly well placed to initiate a discussion about the level of Physical Activity (PA) with each of our patients.”

Exercise can help with chronic pain by:

  • Supporting healthy muscle development
  • Increasing range of motion
  • Supporting weight loss
  • Improving heart health

Ready to get moving?

If you have not been physically active in a while, starting small is the best place to start. Even 5 minutes can be a great starting point.

If you still are not sure where to start or if you have a nagging pain that is stopping you from starting, you can reach out to to speak with a clinician.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Keep Moving: 10,000 Steps a Day May Halve Dementia Risk

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As the global population ages, cases of dementia are also on the rise worldwide. The World Health Organization (WHO) states that some 55 million people currently have dementia, and the number is set to rise to 139 million by 2050.

The Centers for Disease Control and Prevention (CDC) estimate that Alzheimer’s disease, the commonest form of dementia, affects around 5.8 million people in the United States alone.

The greatest risk factors for dementia, according to the Alzheimer’s Society, are aging and genetics. Dementia is most common in those aged over 75, and having a close relative with dementia may increase a person’s risk of developing the disorder.

Other risk factors that we cannot control include sex — females are more at risk than males — and ethnicity. However, lifestyle changes, such as increasing physical exercise, controlling blood pressure, and keeping the brain stimulated, can decrease a person’s risk of dementia, even for those who have one or more risk factors.

And physical exercise need not mean sweating it out at the gym or taking up a new sport.

According to a study recently published in JAMA Neurology, simply increasing the number of steps a person takes each day can decrease their dementia risk by as much as 50%.

How did the study proceed?

The study used data from the UK Biobank. The 78,430 participants, of whom 44.7% were male and 55.3% female, had a mean age of 61.1 years. All participants were free of cardiovascular disease and dementia when they enrolled in the study. Researchers followed up with participants after a median of 6.9 years (6.4–7.5 years).

For the study, participants had to wear an accelerometer on their dominant wrist 24 hours a day, 7 days a week, to measure physical activity. The researchers then used an algorithm to work out the step count from the data collected by the accelerometer.

The researchers controlled for variables such as age, sex, race, socioeconomic status, smoking, overall health, and diet when analyzing the data.

At follow-up, 866 participants, or 1.1%, had developed dementia.

“The Alzheimer’s Association is conducting a clinical trial combining exercise with other lifestyle factors, like diet and social/ cognitive engagement, to determine if these factors in combination reduce risk of cognitive decline,” she added.

Dr. Porsteinsson agreed: “There are definite limitations to observational cohort studies but advantages as well. They are hypothesis-generating, that is they point us toward what we may want to study further in a controlled, randomized study. The good news here is that there is a bulk of evidence that suggests that exercise is beneficial in staving off dementia.”

What the study found

“This is an important study that may help inform public health guidelines around the amount of physical activity necessary to reap health benefits,” said Dr. Sexton.

“These results are not surprising given the robust data we have linking physical activity and better cognition. A strength of this paper is it used an objective, widely-understood measure of step count rather than self-reported data,” she noted.

The researchers found that both the number of steps and stepping intensity were associated with reduced dementia risk. For the greatest benefit — a 50% reduction in dementia risk — participants had to walk around 9,800 steps per day. Above this number, no further benefit was seen.

However, the good news for those who cannot achieve this many steps was that just 3,826 steps a day reduced dementia risk by 25%.

Dr. Porsteinsson agreed that any exercise will help reduce risk. “[It’s] never too late to get started and even a relatively small effort is beneficial and can then be added to as endurance improves,” he told us.

Purposeful steps, defined as more than 40 steps per minute, such as when going for a walk, increased the association with reduced dementia risk.

Stay active for mental and physical health

This study adds to building evidence that staying active as you age can maintain physical and mental health and improve longevity.

Another large-scale study of almost 650,000 military veterans found that being physically fit reduced dementia risk by up to 33%. In this study, even a small amount of exercise was found to help reduce dementia risk.

An analysis from the Alzheimer’s Society of 11 studies found that, out of taking regular exercise, not smoking, moderating alcohol intake, maintaining a healthy body weight, and eating a healthy diet, it was regular exercise that had the greatest impact on dementia risk.

For Alzheimer’s disease, regular exercise reduced risk by up to 45%.