Overall Health & Wellness Archives - New Mexico Orthopaedic Associates

People Who Exercise in Groups Get More Health Benefits

Article featured on Healthline

Any kind of exercise is good for you, but working out in groups may give you a little extra boost.

Do you like to hit the gym, road, or trail by yourself?

Or do you thrive in a crowded group fitness class with everyone breathing, moving, and toning in sync?

No matter what kind of exercise you gravitate toward, there’s no downside to staying physically active — especially with so many Americans falling shortTrusted Source of national exercise guidelines.

But research suggests that if you’re a loner when it comes to exercise, you might be missing out on some health benefits from group workouts.

Group versus solo workouts

Exercise is already known to have many benefits for mental healthTrusted Source, including improving sleep and mood, boosting sex drive, and increasing energy levels and mental alertness.

In a new study, researchers looked at whether group exercise could help medical students, a high-stress group that could probably use regular workouts.

For the research, 69 medical students joined one of three exercise groups.

One group did a 30-minute group core strengthening and functional fitness training program at least once a week, along with extra exercise if they wanted.

Another group were solo exercisers, who worked out on their own or with up to two partners at least twice a week.

In the final group, students didn’t do any exercise other than walking or biking to get where they needed to go.

The researchers measured students’ perceived stress levels and quality of life — mental, physical, and emotional — at the start of the study and every four weeks.

All of the students started the study at about the same level for these mental health measures.

After 12 weeks, group exercisers saw improvements in all three types of quality of life, as well as a drop in their stress levels.

In comparison, solo exercisers only improved on mental quality of life — even though they exercised about an hour more each week than the group exercisers.

For the control group, neither stress level nor quality of life changed that much by the end of the study.

The study has some limitations, including its small size and inclusion of only medical students.

Students were also allowed to choose their own exercise group, so there may be physical or personality differences between group and solo exercisers that could affect the results.

So, the results should be viewed with caution. But the research hints at the power of working out together.

The study was published in the November issue of The Journal of the American Osteopathic Association.

Working out in sync

Other research has focused on the impact of group exercise — specifically working out in sync — on social bonding, pain tolerance, and athletic performance.

In a 2013 study in the International Journal of Sport and Exercise Psychology, researchers recruited people to work out for 45 minutes on rowing machines.

After the session, people who had rowed in groups — and synchronized their movements — had a higher pain tolerance compared to solo rowers. Pain tolerance increased whether people were rowing with teammates or with strangers.

Researchers think the increased tolerance to pain may stem from a greater release of endorphins — the “feel good” hormones — due to people getting in sync with one another while exercising.

This kind of coordinated movement is known as behavioral synchrony. It can also occur during other group activities, such as play, religious rituals, and dance.

It may also boost your performance, especially if you’re already close to other people in the group.

In a 2015 studyTrusted Source in PLoS ONE, researchers found that rugby players who coordinated their movements while warming up performed better on a follow-up endurance test.

These athletes were already part of a close-knit rugby team. Researchers think the synchronized movements during the warm-up reinforced the existing social bonds between them.

The researchers write that this “may have changed athlete’s perception of the pain and discomfort associated with fatigue … This allowed participants to push harder and perform better.”

So when you’re surrounded by other cyclists spinning in sync to steady beats, or CXWORXing like it’s a coordinated dance, you may be able to tap into the power of synchrony.

Or not.

Not all group classes created equal

Paul Estabrooks, PhD, a behavioral health professor at the University of Nebraska Medical Center, found that “exercise context” shapes how much effect exercise has on quality of life, social interactions, physical benefits, and people sticking with their workouts.

In a 2006 review in Sport and Exercise Psychology Review, Estabrooks and his colleagues looked at 44 previous studies that compared the benefits from different exercise contexts.

The contexts included the following: home workouts, either alone or with contact from a health professional; standard exercise classes; and “true group” classes, where special techniques were used to increase social bonding among people in the class.

True group classes provided the most benefits.

Standard exercise classes — without the added bonding — were similar to at-home exercise with help.

Working out alone at home came in last.

In general, the more contact or social support that people had during exercise — from researchers, health professionals, or other exercise participants — the greater the benefits.

Estabrooks told Healthline that “group-based fitness classes are typically only more effective when they use group dynamics strategies.”

This includes setting group goals, sharing feedback, talking with other people in the class, using friendly competition, and incorporating “activities to help people feel like they are part of something — a sense of distinctiveness.”

You may not find this in every exercise class.

“This usually isn’t the case in most group-based fitness classes,” said Estabrooks, “where folks show up, follow an instructor, don’t talk much to one another, and then leave.”

Although group fitness classes may offer extra benefits, not everyone is a spin, body sculpt, or power yoga class kind of person.

One study found that extraverts were more likely to prefer group-based and high-intensity physical activities, compared to introverts.

No big shock there.

I’m an introvert and teach group yoga classes. But I almost never take group classes myself.

I prefer to practice on my own at home. For me, yoga is about solitude and going inward — spoken like a true introvert.

For others, though, yoga could be more about community and social bonding.

In the end, staying active is better for you than being sedentary.

So find some physical activity that you love to do and stick with it — whether it’s packing yourself into a sweaty fitness class or backpacking solo in the wilderness.

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 to Avoid Shin Splints When Running

in Lower Leg (Calf, Shin, Tibia & Fibula), Overall Health & Wellness

Article featured on Summit Ortho

You’ve finally done it — you’re off the couch and out on the running trail. You’re excited to begin your running journey, and the first few days feel pretty good. But then, you start to notice pain on the front of your shin. Your shins begin to feel more and more uncomfortable, and it’s really hard to run. You have developed shin splints, one of running’s most common injuries. Read on to learn how to avoid shin splints when running.

What are shin splints?

Shin splints are caused by inflammation in the muscles and tendons of the lower leg. They often happen to new runners because their bodies are not used to the increased stress in this area. In their enthusiasm, new runners do too much too soon and develop shin splints from overuse.

It’s important to differentiate shin splints from stress injuries, and they can present with similar types of pain. If you’ve had shin splint pain for more than a few weeks and it continues to worsen, you should see a sports medicine provider for evaluation.

Can I still run with shin splints?

Yes, you can still run with shin splints, but you should be careful. You can ice the area after running to help with the inflammation. It’s also a good idea to slow down a bit and not go for longer distances just yet. Your body will begin to adjust and strengthen the area in response to the increased stress, but it does take time.

Shin splints can also be caused, or made worse, by running in shoes without enough cushioning. The best running shoes for shin splints have good cushioning, shock absorption, and structure. If you’re feeling shin splint pain, it may be (past) time for a new pair.

Tips to avoid shin splints when running

To avoid shin splints, don’t increase the volume and intensity of running at the same time. If you’re adding distance to your weekly mileage, try not to add speed work at the same time.

Here are some other tips:

Increase your running distance slowly.
Make sure your shoes are in good condition — Shoes can wear out after just a few hundred miles of use.
Change up your running surface — Running on a hard surface makes a high-impact exercise even higher impact. Try a softer surface, like a dirt trail or a treadmill rather than a concrete sidewalk.
Rest — Running is wonderful exercise, but it also puts stress on the body. Take time to rest and recover.
Vary your routine — Mix it up with some low-impact exercise days. You could swim or cycle, for example, and get good cardiovascular exercise without the pavement-pounding stress.

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.

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

8 Ways to Move More During the Workday

in Ergonomics, Overall Health & Wellness, Practical Tips/Posture

Article featured on VeryWellFit

Getting enough movement into your week if you have a sedentary job can be very challenging. Research shows that the average person gets a little over 5,000 steps per day, with some reports indicating the average to be as low as 3,000.

The Centers for Disease Control and Prevention (CDC) recommends adults get a minimum of 150-minutes of moderate or 75-minutes of high-intensity cardiovascular exercise (or an equivalent combination of the two) as well as 2 days of resistance training that targets every major muscle group each week. If you are only getting 5,000 steps per day, you likely are not reaching those goals.

The Importance of Movement

A large portion of the energy burned through the day comes from a type of activity called non-exercise activity thermogenesis (NEAT). This type of movement accounts for all non-planned or intentional exercise. It includes any kind of walking, fidgeting, or other calorie-burning activities that are a byproduct of your daily activities.

NEAT helps keep your energy intake and output balanced, which is vital for maintaining a healthy weight. Research shows that NEAT is responsible for 6 to 10% of the total daily energy expenditure (TDEE) in sedentary individuals and 50% or greater in those who are very active throughout the day. It is clear that NEAT is a vital component of creating a healthy energy balance.

With sedentary jobs and lifestyles, NEAT is often greatly diminished. Even if you hit the gym a few times per week, you may not be moving enough to keep your weight in a healthy range. A 2018 national survey found that 57% of the responders believed themselves to be overweight.

Forty-five percent of responders thought they gained weight at their current job, and 26% reported a weight gain of more than 10 pounds. A further 11% said they gained more than 20 pounds. Weight gain and a sedentary lifestyle may contribute to health issues such as diabetes, heart disease, heart failure, stroke, some types of cancer, and poorer mental health outcomes.

For instance, one study by the American Heart Association monitored 11,000 middle-aged Americans over 6 years. Researchers found that study participants who completed 30 minutes of walking four times per week had a significantly lower risk of heart failure than those who did not.

Regular movement can also improve symptoms of anxiety and depression, improving your mood and helping you feel more balanced.

Ways to Work Movement Into Your Day

Adding more movement into your day doesn’t have to time consuming or difficult. Here are several ways to increase NEAT and planned activity during your workday.

Take Movement Breaks

Setting timers for breaks is a simple and highly effective method for increasing movement. Choose a length of time that you will work, such as 1 hour, and set timers for breaks lasting 5 to 10 minutes.

Getting up to move around, performing light stretches, or going for a walk around the office or your home can help combat the adverse effects of sitting, such as pain, stiffness, and muscular imbalances. It also can help increase your energy expenditure.

One study shows that even short, 3-minute movement breaks when taken every 30 minutes can combat the effects of sitting, including more stable blood sugar levels, reduced “bad” (LDL) cholesterol levels, and improved fasting glucose. The blood flow boost that comes from getting out of your seat is the likely cause of these benefits, according to researchers.

Pace the Room

Whenever you have calls at work, try pacing the room instead of staying in your seat. Pacing not only increases your activity levels but may also help increase creativity—a win-win for your employer and your health.

Set Up a Movement Workstation

If you have the flexibility to switch out your regular desk set-up for a standing or walking workstation, you can increase your movement substantially. To reach 10,000 steps, for example, you only need to walk for about 1 hour and 40 minutes, or up to 2 hours, depending on your stride length and speed.

Choosing to alternate between sitting and walking for work can be a more manageable alternative. This option is especially beneficial if walking for several hours is too physically challenging for you.

Alternatively, try standing for part of the day. While standing doesn’t burn too many extra calories compared to sitting, they do add up. And there are other benefits, such as a reduced risk of diseases and mortality. As long as you are already standing, consider using a weighted hula hoop to strengthen your core and loosen your hips.

Use Your Lunch Hour Wisely

If you have extra time at lunch, consider heading outdoors for a walk. Walking after your meal can help control blood sugar levels, adding even more significant benefits to your extra activity.

Another reason to walk during your lunch hour is that it utilizes a habit-building method called habit stacking. Because eating lunch is something you do every day on auto-pilot, stacking a walk onto that ingrained habit will help anchor movement into your daily routine.

Do Desk Exercises

There are several types of exercises you can do at your desk. Plus, equipment such as an under-the-desk peddler can help keep you moving and burning calories during your workday.

According to research, these devices have been shown to be beneficial for overweight office workers, who increased daily calorie burn without discomfort. You can also keep resistance bands and dumbbells nearby to grab when you are on calls, listening to meetings from your desk, or during one of your breaks.

Try Walking Meetings

If you feel comfortable, try pitching the idea of walking meetings. Whenever a brainstorming session or one-on-one meeting takes place with co-workers, taking the meeting on the move might be an option everyone can benefit from. Not only will it potentially increase creativity, but you will be able to get more movement into your day as well.

Take Advantage Of the Stairs

If your building has stairs, skip the elevator and take the stairs whenever you can. This recommendation is a popular, well-known one for a reason.

Stair climbing can burn three times as many calories as standing or light walking, making it a NEAT champion. Plus, stair walking exercise breaks can increase your cardio fitness level, reduce the risk of disease, and boost your fitness level.

Create Opportunities to Walk

Look for creative ways to build more walking into your day. Have a memo that you need to send to a co-worker? Get up and walk it over instead of relying on messaging or email.

Bring a small water bottle to work and fill it up as soon as it is empty. Park further away in the parking lot to increase your steps to and from the building.

And, walk to pick up your lunch rather than having it delivered to the office. Little trips like these will add up to substantial steps over the day.

Set Yourself Up for Success

Part of winning the battle with adding movement into your routine involves thinking things through or planning ahead. To set yourself up for success, use these tips to make movement more seamless and natural.

Schedule it: Schedule your breaks, lunch workouts, and movement into the day and stick to it.
Wear comfortable shoes: Either wear or bring comfortable, supportive shoes you can move easily in to increase your motivation and desire to move more.
Keep basic fitness equipment nearby: If you keep workout equipment within sight, you’ll be more likely to use it. Using an exercise ball or balance disc are also great options for increasing NEAT.
Use a headset for calls: Walking while on calls is much easier and better for your posture when you use a headset or earphones with a microphone.
Add comfortable flooring: If you plan on standing at your desk, you might want to invest in a padded mat for comfort.
Find a workout buddy: Social support can increase your motivation and accountability to stick to your movement plans. Find someone to join you on your lunch break walks.

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.

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

Tips to Maintain Athletic Performance

in Overall Health & Wellness, Pain Management, Practical Tips/Posture

Article featured on Coastal Orthopedics

In order to ensure you are performing at your peak performance it’s important to take care of your body. The following tips will help you get the most out of your fitness and keep you healthy for the days to come.

Get Sleep

Making sure you get plenty of sleep at night is essential in ensuring a healthy recovery from any physical activity or workout. Your muscles’ only time to recover is while you sleep. Seven to eight hours of sleep each night is the recommended amount of time to ensure your body is properly recovered, and you get the best workout the next day. If you are finding it difficult to get enough sleep at night, take a 20- to 30-minute nap after your workout, this can aid in recovery.

Try Cardio Outside

It is easy to get into a routine almost as easy as it is to get out of one. If you find yourself in the gym for every workout, we recommend exercising outside every so often. The possibilities are exciting; You can bike, sprint, or even rollerblade. Try the beach – attack the dunes! You will be amazed at the progress you make! Not only will you notice improvement, but the diversity will help in injury prevention.

Eat Right

We are sure you know about this one – but we had to touch on it. A proper diet will give you power on the field, in the gym, or on the track. Make sure your diet has the proper balance of protein, carbohydrates, unsaturated fats, vitamins, and minerals. Hydration is just as crucial as your diet because your body loses a lot of water during workouts. You need to drink more than eight 8-ounce glasses of water required for adults. Athletes should drink more water than average since they lose even more water from intense exercise. For intense workouts, it’s recommended that you should drink 16-20 ounces per pound of body weight lost during the workout.

Treat Your Injuries

When your body starts giving you warning signs, it’s important to listen. We know that this can be very frustrating, especially if you keep getting injuries. However, you need to back off until you get examined, and the injury is healed. Listening to your body is the best way to break the injury cycle.

Respect the Rest Day

After getting in the habit of exercising or working out almost every day, it can be hard to break it up and take a day off; in fact, it may seem counter-intuitive. Taking a day off is important as it allows for your body to repair itself and build back stronger. If you continually refuse to rest, you are only losing performance but putting yourself at a higher risk for injury

Pre and Post Stretching

It is recommended that athletes incorporate a stretch routine into workouts — even when you’re not preparing for a big event. Stretching your muscles regularly (before and after a workout) has many benefits that can help protect your musculoskeletal system and keep you performing at your best.

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.

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

Benefits of Stretching Before & After Your Workout

in Overall Health & Wellness

Article featured on ProTailored Physical Therapy

Regular exercise is an excellent way to improve and maintain good health. However, if you don’t stretch before and after your workout, you’re not getting the most out of your workout routine.

Stretching exercises are an important part of physical therapy for a variety of reasons.

In fact, stretching before and after a workout has several distinct advantages.

Stretching and better health

Stretching has numerous advantages for helping your body stay healthy. One of the most important is stress reduction.

Everyday life presents numerous challenges, and the resulting stress can be stored in your muscles. Tightness, spasms, and chronic discomforts such as headaches and neck pain result. Stress also causes your body to release “fight or flight” hormones like cortisol and adrenaline.

These imbalances can weaken your immune system, making you more susceptible to viruses and other diseases. Another dangerous side effect of chronic stress is hypertension.

Stretching on a regular basis allows your body to release pent-up stress. By relaxing and loosening your muscles, you can keep your blood pressure under control, avoid chronic muscle pain, and keep your immune system prepared for anything.

Stretching and PT

It’s critical that you stretch properly before and after your workout.

A physical therapist can design an exercise program tailored to your specific needs. Physical therapy can help you make the most of your activities, whether you’re playing tennis, training for a mini-marathon, or simply walking around the neighborhood.

A physical therapist can advise you on which stretches are best for your current physical condition and the activities you’re involved in.

It’s also critical to ensure that you’re doing the right exercises in the right order. You should consult with a physical therapist to determine which stretches are best for you.

Physical therapy can assist you in getting the most out of your workouts and improving your overall health.

What are the various types of stretches?

There are several types of stretches that can be done before and after a workout.

It’s critical to understand which types are best for you and when to use them in a workout.

Ballistic. Ballistic stretching is characterized by bouncing movements that push muscles beyond their normal range of motion.
Dynamic. These are non-held active movements that cause muscles to stretch. These are frequently performed to prepare your muscles for movement.
Static. This entails holding a specific stretch for 10 to 20 seconds. This type of stretch should be done after a workout and should feel comfortable.

How will stretching after my workout help me?

After a workout, you may be tempted to immediately relax.

However, even a few minutes of stretching post exercise is essential. There are several specific advantages to stretching after your workout. These include:

Relaxation. Slowing down gradually benefits both the body and the mind. When you stretch after a workout, you allow yourself to gradually wind down.
Reduces pain and the likelihood of injury. Muscles that remain tight after a workout are more likely to be injured. According to PT in Motion, the right kind of stretching exercises can help to reduce pain throughout the body. Loosening your muscles will also lower your risk of injury.
Lactic acid elimination. When you exercise, you produce lactic acid. This substance can cause muscle aches and fatigue. Stretching can help reduce the amount of lactic acid in your system.

How will stretching before my workout help me?

Always begin your workout with a series of stretching exercises.

Stretching for 5 to 10 minutes should suffice for most activities. It is, however, critical to stretch all of the muscles you will be using.

When you stretch properly before your workout, you will gain several specific benefits, including:

Improved performance. Increased blood flow, flexibility, and range of motion will all improve overall performance.
Better flexibility and range of motion. Stretching correctly will loosen your muscles and tendons. This will improve your workout flexibility and range of motion.
Increased blood flow. When blood flow to your muscles is increased, this prepares them for strenuous activity.

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.

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

Understanding Common Orthopedic Injuries Resulting from Car Accidents

in Injuries, Orthopedics, Overall Health & Wellness

Article featured on Coastal Orthopedics

We realize that car accidents can be traumatic experiences that can cause severe, visible, and invisible injuries. Often, the impact can result in orthopedic injuries, which are injuries to the musculoskeletal system that includes bones, joints, muscles, tendons, and ligaments.

These injuries can cause significant pain, limit mobility and the ability to perform everyday tasks and require a lengthy recovery process. Understanding the common orthopedic injuries resulting from car accidents can help you be aware of the potential risks and seek prompt medical attention.

Whiplash

Whiplash is a common injury that results from a car accident, particularly rear-end collisions. It occurs when the neck is jerked back and forth suddenly, causing the head to move beyond its normal range of motion. Whiplash can result in neck pain, stiffness, and limited mobility. It may also cause headaches, fatigue, and dizziness.

The severity of whiplash can vary depending on the force of the impact, the angle of the collision, and other factors. While some people may recover from whiplash within a few weeks with proper rest and pain management, others may experience chronic pain and long-term complications.

Fractures

Fractures, or broken bones, are another common orthopedic injury resulting from car accidents. Fractures can occur in any part of the body, including the arms, legs, hips, spine, and ribs. The severity of the fracture can vary from a hairline fracture to a complete break that requires surgical intervention.

Fractures can cause significant pain, swelling, and limited mobility. In severe cases, fractures can result in permanent disability or chronic pain. Immediate medical attention is essential to prevent further damage and ensure proper healing.

Dislocations

Dislocations occur when a bone is forced out of its normal position in a joint. Car accidents can cause dislocations in various parts of the body, including the shoulder, elbow, hip, and knee. Dislocations can cause significant pain, swelling, and limited mobility. In severe cases, dislocations may require surgery to correct.

Torn Ligaments

Ligaments are tough bands of tissue that connect bones to each other in joints. Car accidents can cause ligaments to tear, resulting in pain, swelling, and instability in the affected joint. Torn ligaments are most common in the knee and ankle, but they can occur in any joint. Recovery from torn ligaments can be lengthy and require physical therapy and rehabilitation.

Spinal Cord Injuries

Spinal cord injuries are a severe orthopedic injury that can result from car accidents. The spinal cord is a bundle of nerves that runs from the brain to the lower back and controls various bodily functions. Spinal cord injuries can cause partial or complete paralysis, loss of sensation, and other complications.

The severity of a spinal cord injury depends on the location and extent of the damage. Immediate medical attention is crucial to prevent further damage and ensure the best possible outcome.

Soft Tissue Injuries

Soft tissue injuries include injuries to muscles, tendons, and ligaments that are not caused by a fracture or dislocation. Car accidents can cause soft tissue injuries, including sprains and strains. Sprains occur when a ligament is stretched or torn, while strains occur when a muscle or tendon is stretched or torn.

Soft tissue injuries can cause pain, swelling, and limited mobility. While some soft tissue injuries may heal with rest and physical therapy, others may require surgical intervention.

Concussions

Concussions are a type of traumatic brain injury that can occur when the head is hit, shaken, or jerked suddenly. Car accidents can cause concussons, which can result in headaches, dizziness, nausea, and confusion. In severe cases, concussions can cause unconsciousness, seizures, and other complications.

Recovery

Recovery from a concussion can take several weeks or even months, and it is essential to seek prompt medical attention to ensure proper treatment and avoid long-term complications.

Prevention

While car accidents can happen unexpectedly, taking preventive measures can help reduce the risk of orthopedic injuries. Always wear a seatbelt and ensure that all passengers in the car do the same. Properly install and use car seats for children. Avoid driving under the influence of drugs or alcohol, and limit distractions while driving, such as using your phone or eating.

Conclusion

Car accidents can cause a range of orthopedic injuries, including whiplash, fractures, dislocations, torn ligaments, spinal cord injuries, soft tissue injuries, and concussions.

These injuries can cause significant pain, limit mobility, and require lengthy recovery periods. Understanding the common orthopedic injuries resulting from car accidents can help you be aware of the potential risks and seek prompt medical attention.

Taking preventive measures, such as wearing a seatbelt and avoiding distractions while driving, can help reduce the risk of orthopedic injuries and ensure your safety on the road.

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.

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

Gardening, Yard Work and Back Strain

in Back Pain, Overall Health & Wellness

Article featured on Atlanta Spine Institute

Gardeners, Protect Your Spine!

Digging, weeding, planting, carrying, spading, watering – there’s a lot of potential for back pain in the average flower or vegetable garden. As the Spring and Summer seasons bring in prime gardening weather, how can we protect our spines?

Gardening and Your Back: Preparation

After a long, relatively inactive winter, it’s time to prep your garden beds for the flowers or the vegetables that liven up your meals and brighten up your home. Just as many people use a greenhouse or cold frame to get the jump on spring, the smart gardener can take some steps to make sure that their body is ready for the work ahead. In the months and weeks before you start digging in the dirt, step you exercise routine, add some yoga and gentle stretching and generally tone up. A few sessions a week will improve your general health and disposition, and will likely help you avoid the painful consequences of jumping into the work of gardening before you’re in shape. Before getting down to work, consider taking a brisk walk, and doing some lunges and warmup stretches, so you’re more ready to exert yourself.

Another important prep step: remember to hydrate! Your muscles function better when you combat the effects of sun and exertion by drinking extra water before, during and after working outdoors. Also, when your water intake is sufficient, you might be a little less likely to experience muscle cramps or spasms.

Remember, too, to protect yourself from the sun. A wide brimmed hat and long sleeves might not prevent back spasms, but you’re less likely to incur a painful and potentially dangerous case of sunburn. Sun safety also includes protecting your eyes by wearing sunglasses with UV-blocking lenses.

Gardening and Your Back: Tools

The tools you use can make a significant difference when it comes to protecting your back while gardening. Begin with hand tools: using short-handled tools for digging, weeding and planting can lead you to lean over the work, inviting lower back strain. Using longer handles helps you maintain a more erect posture.

Be careful to rely on your legs and spare your back when lifting bags of soil, mulch or fertilizer. Don’t kneel to garden without a pad – you’re likely to feel stiff and sore afterward, from the knees through the hips to the lumbar region. It’s even better to use a stool, or even a rolling seat, to keep pressure off your knees and stress off your spine. Will you be re-potting plants? Set up a table so you can stand up to do this, instead of leaning over the job. A wheeled tool caddy can help you avoid getting up and down all the time to fetch the implement you put down at the far end of the row.

Gardening and Your Back: Mix up the chores, spread out the work

You might be thinking your garden patch needs a full day of spading and fertilizing, but restrain yourself! For the sake of your back, it’s better to vary your yardwork chores throughout the day. Try breaking up the big tasks with some smaller ones, for the mental AND the physical variety. Remember to take breaks at frequent intervals, to avoid fatigue and overexertion. A little planning can keep you from overdoing your garden tending tasks, and your back will thank you for it.

Gardening and Your Back: Posture

Lifting – remember to use your knees, legs and hips when hefting bags of soil or mulch, or shifting a shovel of dirt. If there’s a lot of material, whether pruned branches, grass clippings or landscaping blocks, move a little bit at a time.

Weeding and harvesting – use that wheeled bench when moving about your garden plot. Leaning over or bending at the waist are much more likely to strain your back muscles than a mindful, back-sparing approach to the job.

Raking – switch hands often when using your leaf rake, hoe or garden cultivator, so you don’t overuse your dominant hand. A more balanced approached to those sweeping and pulling tasks will help keep you pain free for the next day’s chores.

Mowing – if you push a mower or wheeled spreader for seed or fertilizer, be careful not to lean forward too far, as this can inflict strain on your spine. Keep your erect posture in mind as you relax your back and push with your arms and legs.

To sum up: With a little advance planning, a careful selection and use of tools, and a little mindfulness while you work, you can enjoy the best parts of gardening. Here’s to your crop of flowers, vegetables, lush grass, herbs or whatever it is that gives you satisfaction. May you enjoy the fruits of your labor pain-free!

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.

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

Staying Safe While Exercising in the Heat

in Overall Health & Wellness

Article featured on Mass General Brigham

Whether you exercise indoors, on a trail, on a field, or at any other location, your body can overheat. Everyone who exercises—even high-level athletes in prime condition—should have a plan to prevent heat-related illness and be aware of the signs.

Hot weather workouts can lead to heat-related illness

“Heat-related illness is your body’s response to excessive heat, excessive sweating, and the associated dehydration and loss of salt. Your body is basically telling you that you need to cool off,” Dr. Eby says. “When you develop symptoms of heat-related illness, your internal body temperature could be rising. That affects cellular and organ function, and it can damage internal tissues.”

Heat-related illness is a continuum, Dr. Eby says, from mild and reversible symptoms to a medical emergency. The stages are:

Heat cramps, which cause muscle cramps, often in your legs or stomach
Heat exhaustion, which can cause exceptionally heavy sweating, clammy skin, dizziness, weakness, and nausea
Heatstroke, a life-threatening condition that can happen when your body temperature is over 104°F (40°C)

What to do when you’re overheated while exercising

The moment you notice any early signs of heat-related illness:

Get out of the heat or sun immediately.
Remove extra clothing.
Rest.
Drink water or a sports drink (but don’t take salt tablets—they can make you more dehydrated).
Sponge yourself with water and fan your skin (don’t drench yourself with large amounts of cold water).

You should seek immediate medical attention if you:

Have a fever
Pass out
Throw up
Don’t feel any better after resting and cooling yourself for an hour

How to prevent heat exhaustion while exercising

Hydration: the best way to prevent heat exhaustion while exercising

It’s essential to drink plenty of fluids before, during, and after a workout—even if you don’t feel thirsty.

“Hydrate, hydrate, hydrate,” Dr. Eby says. “Many athletes may say, ‘I don’t need anything.’ But it’s so important to make sure that you’re maintaining hydration for your health and your performance. Coaches, trainers, and parents can help. Make sure you have hydration available for athletes, and normalize that athletes need to be drinking.”

Dr. Eby and the American Council on Exercise suggest the following plan for hydration while you exercise:

Several hours before exercise: 17 to 20 ounces of water
20 to 30 minutes before exercise or during warm-up: 8 ounces of water
Every 15 to 20 minutes during exercise: 4 to 8 ounces of fluid

Other tips to prevent heat exhaustion

When exercising in the heat, you should:

Limit training on very hot days, especially in the middle of the day. Get your workouts in during the morning or evening hours.
Dress in light-colored, loose, moisture-wicking clothing. The right clothes can help your body’s natural cooling mechanism function at its best.
Pace yourself. Don’t start with high-intensity activity. Instead, take your time, build intensity slowly, and back off if your body tells you to.
Find a buddy, such as a teammate or a running partner. Remind each other to drink fluids, and monitor each other for any symptoms.
Rest often in shady areas. For example, plan your running route to make sure it includes some shade. Or bring a pop-up tent for the sidelines on gameday.
Wear sunscreen, because sunburn can affect your body’s ability to cool itself.

What heat index is dangerous for sports?

Heat index is a way of characterizing what the temperature outside actually feels like to the human body. It’s also sometimes called “apparent temperature” or “real feel.” Heat index takes into account relative humidity in addition to air temperature. Athletes, parents, coaches, and team administrators can use the heat index for sports decisions, to set heat guidelines for sports and other activities.

The National Weather Service offers a heat index calculator and chart. You can use the tools to calculate the heat index and determine whether it’s safe to be exercising in the heat.

There are general heat index guidelines for youth sports and other people in high-risk groups, such as older people. Those guidelines indicate that you should begin to use caution at a heat index of 80. When the heat index is 90 or higher, athletes can be at risk for heat-related illness.

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.

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

The Benefits of Stretching and Why It Feels Good

in Overall Health & Wellness, Stretching routines

Article featured on Healthline

Without realizing it, many of us start our day by stretching before we even get out of bed.

Involuntary stretching of your muscles is called pandiculation. It’s a behavior seen in most types of animals to relieve muscle tension.

Few activities feel better after a period of inactivity than stretching. Stretching reduces your risk of getting injured, can induce a feeling of calmness, and is even thought to improve your circulation.

In this article, we’ll help explain why stretching feels good, explore the benefits, and provide examples of simple stretches you can do on a regular basis.

Why does stretching feel good?

Humans have a natural tendency to avoid things that cause pain and to seek activities that feel good. Stretching is no exception. Your body’s natural reward system makes stretching feel good to motivate you to keep your muscles at optimal tension.

Here’s a closer look at the reasons why stretching feels good.

Improved circulation

When you stretch a muscle, your body responds by increasing blood flow to that area. The blood vessels around the targeted muscle widen to allow more blood to flow through, and your heart starts pumping more blood.

This increase in blood flow allows the muscle or muscles you’re stretching to receive more oxygen and to get rid of metabolic waste products.

Parasympathetic activation

Research has shown that static stretching activates your parasympathetic nervous system and inhibits activation of your sympathetic nervous system.

Your parasympathetic nervous system is responsible for your rest and digestion functions. It can also help induce feelings of calmness and relaxation.

Endorphin release

Endorphins are chemicals produced by your central nervous system and pituitary gland that function as neurotransmitters. They have greater pain-relieving effects than morphine and cause a feeling of euphoria when they bind with receptors in your brain.

Endorphins are part of your body’s natural reward system and are released after activities like exercise, sex, eating, and drinking.

There’s little research on the effects of stretching on endorphin release. However, according to a 2015 perspective, stretching may help reduce menstruation pain. It’s thought that its pain-relieving effects are due to the relaxation of blood vessels, the release of beta-endorphins, and the suppression of prostaglandins.

What are the benefits of stretching?

There are many benefits to stretching your muscles regularly. Let’s look at these benefits in more detail.

Increased flexibility

Regularly stretching may help improve your flexibility, especially if you live a sedentary lifestyle. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process.

Improved circulation

Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps.

Although it’s a fairly new area of research, it’s thought that stretching may have long-term benefits on your circulatory health, such as improved blood vessel function and lower blood pressure.

Stress relief

Static stretching activates your parasympathetic nervous system. Activating this branch of your nervous system may help alleviate the psychological effects of stress. This, in turn, may help induce feelings of calmness and relaxation.

Better sports performance

Being able to achieve a full range of motion through all your joints may help boost your sports performance. For example, to achieve maximum speed, a sprinter needs to be able to fully extend and rotate their hips.

Both static and dynamic stretching may be able to help you improve your range of motion. However, static stretching should be reserved for after workouts since it can decrease force production.

Improved posture

Muscle tightness and tension can negatively affect your posture by pulling your spine into positions that can put stress on your back, neck, and core muscles.

Research has shown that regular stretching in combination with core strengthening exercises may help improve poor posture and alignment.

Tips for stretching safely

Avoid stretching cold. Before you start stretching, it’s a good idea to get your blood flowing to avoid injury. Doing a low-intensity activity like walking or easy jogging for 5 minutes can help warm up your muscles.
Stretch gently. Don’t force any position that causes pain. If a stretch is painful, it means you’re stretching too far.
Make stretching a routine. You can reap the most benefits from stretching if it becomes a regular habit. Fitness experts recommend stretching at least two to three times per week.
Stretch both sides. Be sure to stretch both sides of your body equally to avoid flexibility imbalances.
Avoid bouncing. Bouncing while you’re stretching can injure your muscles or tendons. It can also make your muscle tighten.

The bottom line

Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. It’s thought that stretching may also release endorphins that help to reduce pain and enhance your mood.

Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture.

Talk to your doctor if you have concerns about stretching, especially if you have an injury or a chronic health condition.

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.

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

The Best Exercises for Overall Health and Fitness

in Overall Health & Wellness

Article featured on MedicalNewsToday

The powerful combination of cardiovascular exercise and strength training can help a person build muscle strength and improve their heart, lung, and circulatory health.

Exercises that target multiple muscle groups are particularly effective. These include various exercises that require little to no equipment and can suit a range of fitness levels.

Here, we look at 13 of the best exercises for overall health and fitness. We explain what areas of the body each exercise primarily works and provide step-by-step instructions.

Doing the exercises

People can do the following exercises individually or as part of a circuit. Some require basic fitness equipment, such as dumbbells or an exercise ball, but people can do many of them with no equipment.

The American Council on Exercise recommends that people continue doing repetitions until they reach muscle fatigue or can no longer maintain proper form.

However, they note that endurance athletes, such as runners and cyclists, should stick to about 20–30 repetitions rather than working to the point of muscle fatigue.

The American College of Sports Medicine (ACSM) recommend doing 8–12 repetitions of 8–10 strength training exercises on at least 2 days of the week.

The ACSM also recommends at least 30 minutes of moderate-intensity physical activity a day, 5 days per week. Alternatively, they say that people can perform 20-minute sessions of vigorous physical activity on 3 days of the week.

Pushups

Pushups work multiple muscle groups, strengthening the arms, chest, and shoulders.

How to do them:

Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body.
The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward.
Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.
Try to keep the hips and lower back in line.
Lower as far as possible, aiming to touch the chest or chin to the floor.
Use the arm muscles to press the body back up into the starting position.
Keep the abdominal muscles engaged throughout to help support the back.

Bodyweight squats

Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.

How to do them:

Stand with the feet slightly wider than hip-width apart, angling the toes slightly outward.
Keep the hands down by the sides, with the palms facing in and keep the shoulders back.
Engage the abdominal muscles to support the back.
Shift the hips back and bend the knees as though taking a seat, keeping a flat back.
Keep lowering down to the ground until the thighs are parallel with the floor.
Push through the feet to straighten back up into the starting position.
Inhale into the squat, then exhale when standing back up.

Lunges

Lunges work the thighs, buttocks, hips, and abdominal muscles.

How to do them:

Stand upright with the feet together.
Step one leg forward into a long stride, bending the knee and placing the foot flat on the floor.
Bend the knee of the supporting leg toward the floor.
Use the muscles of the forward leg to push back to standing.
Repeat with the opposite leg.

Running

Running is a form of aerobic exercise, and it can help improve cardiovascular fitness and bone strength. Jogging is a less intense form of running and may be best for beginners.

People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.

Sprint interval training may help decrease body fat, increase aerobic capacity, and increase peak running speed.

Side planks

Side planks help build core strength, which can help reduce lower back pain. Side planks work the buttocks, hips, and abdominal muscles.

How to do them:

Lie on the right side with the legs outstretched directly on top of each other and the elbow under the shoulder on the right arm.
Engage the abdominals and lift the knees and hips off the floor, keeping the head and body aligned.
Hold the position for 15–20 seconds, focusing on not letting the hips, head, or shoulders drop.
Slowly return to the floor, switch to the left side, and repeat.

Planks

Planks strengthen the back and abdominal muscles and help build core strength.

How to do them:

Start with the elbows and lower arms on the floor, keeping the elbows in line with the shoulders.
Lift the body so that it forms a straight line horizontal to the floor.
Keep the feet together and the toes flexed to support the body.
Hold for 20–30 seconds.
Slowly lower to the floor and rest for 1 minute, then repeat 3–5 times.

Once people feel strong performing this exercise, they can try a high plank. This move uses the same body positioning, but the person keeps their arms straight with their palms flat on the floor, directly underneath the shoulders.

Knee tucks

Knee tucks work the abdominals, calves, and shins. People will need an exercise ball, sometimes called a stability ball, for this exercise.

How to do them:

Lie on the stomach on top of the stability ball with the hands and feet on the floor.
Walk forward on the hands until the knees are resting on the ball and the feet have lifted off the floor. The hands should be directly underneath the shoulders.
Roll the knees forward to curl them into the chest.
Slowly push the knees back to return to the starting position.

Glute bridge

The glute bridge is good for the muscles in the back of the body, known as the posterior chain.

How to do it:

Lie on the back with the knees bent and the feet flat on the floor.
Contract the buttocks and abdominals to lift the hips off the floor, bringing them in line with the shoulders and knees. Avoid arching the lower back.
Slowly lower back to the starting position.

Standing overhead dumbbell presses

This exercise helps strengthen the shoulder muscles. People will require two dumbbells.

How to do them:

Stand with the feet hip-width apart.
Hold a dumbbell in each hand with the inside of the wrists facing forward, then bend the arms to bring the weights to shoulder height.
Engage the abdominal muscles and exhale while extending the arms straight up to lift the dumbbells in a straight line above the shoulders.
Inhale to bend the elbows and slowly lower the dumbbells back down to shoulder height.
Try to avoid arching the lower back.

Dumbbell rows

Dumbbell rows can strengthen the back and increase muscle growth. An increase in muscle strength also causes the body to burn more calories when resting. People will need two dumbbells for this exercise.

How to do them:

Stand with the knees slightly bent and tilt forward from the hips, keeping the back straight.
Hold the dumbbells out in front with the arms straight and the inside of the wrists facing each other.
Pull one hand toward the rib cage, then move it back to the starting position.
Repeat with the opposite arm.
Keep alternating sides for 8–10 repetitions per set.
Repeat for 3 sets, with a 45-second rest between each set.

Pike roll-out

A pike roll-out works the abdominal, arm, and shoulder muscles. People will need a stability ball.

How to do it:

Lie on the stomach on the ball with the hands and feet on the floor.
Roll forward on the ball to rest flexed toes on it. Keep the body in a straight line, with straight arms directly under the shoulders and the palms flat on the floor.
Hinging at the hips, lift the buttocks toward the ceiling, keeping the legs straight and the toes flexed on the ball.
The hips will be in line with the shoulders, with a straight back and head between the arms.
Slowly lower back down to the starting position.

Crow Stand

The Crow Stand is a yoga pose that improves balance and can help build wrist, arm, and core strength.

How to do it:

Crouch on the floor and place the palms flat on the mat with the fingers spread and the arms slightly bent.
Bend the knees into the triceps, close to the armpits, and place both feet behind the hands. The lower inner thighs should rest just above the elbows.
Balance on the toes and shift the weight into the hands.
Start by lifting one foot off the floor at a time.
When able to, lift both feet off the floor, touch the big toes together and balance on the hands.
Slowly release the feet back to the floor.

Swimming

Swimming uses almost all the muscle groups but is a low impact exercise. Therefore, it may suit people with certain injuries or health conditions.

A person should swim in a public pool or a safe, supervised environment, particularly if they are a beginner.

How to progress exercises

People can take a few steps to make these exercises more challenging as their fitness improves. These steps include:

adding more weight
increasing the number of repetitions, sets, or both
increasing the frequency of workouts

People can also work alongside a personal trainer or fitness instructor. These professionals can safely increase difficulty levels and help people maintain proper technique.

Summary

Regular exercise is important for overall health and fitness. A combination of resistance and cardiovascular training is a powerful tool to help prevent many health conditions.

People can start slowly and increase the frequency of workouts or the number of repetitions and sets in each one as their fitness levels improve.

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.

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

Get Sleep

Try Cardio Outside

Eat Right

Treat Your Injuries

Respect the Rest Day

Pre and Post Stretching

Stretching and better health

Stretching and PT

What are the various types of stretches?

How will stretching after my workout help me?

How will stretching before my workout help me?

Whiplash

Fractures

Dislocations

Torn Ligaments

Spinal Cord Injuries

Soft Tissue Injuries

Concussions

Recovery

Prevention

Conclusion

Gardeners, Protect Your Spine!

Gardening and Your Back: Preparation

Gardening and Your Back: Tools

Gardening and Your Back: Mix up the chores, spread out the work

Gardening and Your Back: Posture

Hot weather workouts can lead to heat-related illness

What to do when you’re overheated while exercising

How to prevent heat exhaustion while exercising

Hydration: the best way to prevent heat exhaustion while exercising

Other tips to prevent heat exhaustion

What heat index is dangerous for sports?

Why does stretching feel good?

Improved circulation

Parasympathetic activation

Endorphin release

Increased flexibility

Improved circulation

Stress relief

Better sports performance

Improved posture

Doing the exercises

Bodyweight squats

Lunges

Running

Side planks

Planks

Knee tucks

Glute bridge

Standing overhead dumbbell presses

Dumbbell rows

Pike roll-out

Crow Stand

Swimming

How to progress exercises

Summary

Quick Links

Search by Specialty

Legal

Leave a Review!

UPLOAD YOUR IMAGES

Translate

Stay in Touch