March Madness

marching drills runner run training running

As triathletes, we spend time in the water doing endless drills to help improve our swim technique. We also prioritize single leg drills while cycling to enhance our pedal stroke efficiency. But what about running?

Running requires coordination, balance, motor control, rhythm and timing. Just like swimming and cycling, our running form is worthy of attention. Try this marching drill with these key factors in mind:

1. Maintain tall, upright posture
2. Perform reciprocal arm swing
3. Land with soft, flat foot
4. Do not grip floor with toes
5. Avoid excessive wobbling

Perform marching drill 1 to 3 minutes before and after your run sessions. To increase the challenge and progress this drill, keep your step rate in line with a metronome. Utilizing an external cue with varying beats can challenge coordination and movement adaptation. Metronome apps are available and easy to use on a smartphone. Start at 30 beats per minute (bpm) and increase by 15 bpm at a time. Spend 1-2 minutes at 3-4 different speeds at least twice a week.

30 Beats Per Minute:


45 Beats Per Minute:


60 Beats Per Minute:



Your running technique can benefit from drills that help foster improvements in single leg balance, control, and coordination of movement. Join March Madness and start incorporating some marching drills into your weekly routine.

Do you know the difference between soreness and pain?

The attached article describes the difference between soreness and pain. People often don’t seek help until they are experiencing pain that limits them from participating in their fitness regimen of choice. We can help you stay injury free on your path to becoming the best version of yourself.

Our bodies move in the path of least resistance, meaning if you have limited range of motion in one area of your body, another area will pick up the slack. This is often referred to as a compensatory movement pattern. Over time with increased training loads and volume this can lead to injury. By having a movement assessment performed prior to starting a fitness program we can help you restore movement patterns and decrease your injury risk while improving your performance.

Call us today to schedule your movement assessment and let us guide you to optimal performance. 504.324.8345

http://www.moveforwardpt.com/Resources/Detail/soreness-vs-pain-whats-difference

Sciatic Pain, Are You Suffering? Louisiana Residents Now Have Direct Access to Physical Therapy!

LOUISIANA RECENTLY PASSED A BILL ALLOWING PATIENTS DIRECT ACCESS TO PHYSICAL THERAPY WITHOUT A DOCTOR’S REFERRAL! CALL US TODAY TO SCHEDULE AN APPOINTMENT WITH ONE OF OUR DOCTOR’S OF PHYSICAL THERAPY AND LET US HELP YOU GET MOVING IN THE RIGHT AND PAIN FREE DIRECTION!! 504.324.8345

Top 10 Most Burning Questions for Sciatica

Therapydia NOLA
504.324.8345
hello@therapydianola.com

1. Q. How long is this going to take to go away?
A. It depends…it depends on YOU.

In general, it takes 4 to 8 weeks to go through the first 2 phases of healing (no pain, all movement and strength back to normal.

It may take another 1 to 4 months to get back to all activities you want to do…depending on how active you are. This is the third phase of healing.

Here are some variables that determine how fast someone can heal;
√ Overall health. Healthy people heal faster. Young people heal faster.
√ Other health issues such as diabetes, heart disease, high blood pressure, tobacco use, alcohol abuse and body weight all influence healing rates and make the time to heal longer.
√ Diet. People who consume more nutrients in their calories (Dr. Joel Fuhrman calls this “Nutrarian”) heal faster than those who primarily eat processed foods.
√ Rest levels. Our bodies need sleep and rest to rebuild. A lack of sleep slows healing time.
√ Stress levels. People who have high levels of stress heal more slowly.
√ Sedentary lifestyle. People who sit all day for work or to watch TV heal more slowly.
√ People who follow advice and instruction from top level healthcare professionals heal more quickly than those who do not follow through with care.
√ People who are highly aware of their daily postures and habits heal more quickly, because they can adjust habits such as sleep or sitting positions more quickly.

2. Q: How long before I see improvements?
A: Most people we see in the clinic feel better in 2 to 3 visits or within 1 to 2 weeks. If you go longer than 2 weeks without feeling better or moving better, you may be wrong about the cause of your sciatica.
Because we offer one on one care with our patients, your therapist can and will reassess you progress before and during you visit to assure you are getting the care you need to meet your goals.

3. Q: Can I be completely healed or will this come back again:
A: Most people we see who complete the 3 Phases of Healing (meaning they no longer have pain, motion and strength are back to normal and they’re back to doing all the activites they want to do without pain) have a minimal chance the pain will return. The stronger the person is, the less likely the sciatica symptoms will come back.

Your body is a bit like a car. If you take care of it, regularly change the oil and keep it running and fine tuned, there is little chance it will break down. If you ignore it, it is very likely to break down and be in need of repair.

4. Q: Do I need any special equipment?
A: At Therapydia NOLA we use a minimalist approach. We do no use big fancy equipment. [Our model focuses on one on one hands on physical therapy.] We use a variety of techniques including, manual therapy, instrument assisted manual therapy, dry needing, SFMA, and if needed, we have a traction unit in our private treatment room. All patient treatment plans for both in clinic and at home exercises are tailored to each individual and monitored closely by their Doctor of Physical Therapy. Our patients are never handed off to an assistant or tech.

5. Q: Should I use heat or ice on my leg?
A: The cause of most sciatica (pain, numbness or tingling in the leg) is in the lower back. Ice or heat on the leg will not change this.

Consider that sciatica is “inflammation”. So if you’re inflamed, do you want to put heat on it and make it more inflamed? Or ice to calm the inflammation down? We have seen some people use ice on the lower back to calm down the inflammation temporarily.

6. Q: Which exercises should I do:
A: The best exercises for you depend on what the cause of your sciatica is.

We cover the 3 most common causes;
Herniated discs
Stenosis, arthritis
Pelvic or SI joint problem

Each has a series of gradually more advanced exercises. Your therapist will address this and design your exercise program.

7. Q: How often should I do the exercises: And do I need to do them forever?
A: Most people we work with in the clinic for sciatica do the exercises at least once per day, every day. Some will do them up to 3 times per day.

Doing the same exact exercises for years without changing could be a mistake. In general, to get stronger, your exercise should progress and get more difficult. With training your body adapts.

Keep in mind, there are 2 rules for training;
1. Everything works.
2. Nothing works forever.

One of the best programs you can move on to once you complete the 3 Phases of Healing for your sciatica is a consistent walking program. People who walk every day have less risk of reinjuring their back and sciatica.

8. Q: What do I need to do for complete care? Am I going to relapse?
A: The best thing to do for sciatica, if you are worried about it coming back again in the future, is to complete all 3 Phases of Healing.

Phase One is where you focus on getting rid of the pain, numbness and tingling.
Phase Two is where you focus on getting normal movement back and full strength.
Phase Three is where you go back to previous activities you want to do.

We will want to know what your previous activities were before your sciatica, once you are at phase 3 we will guide you back into those activities slowly, after a couple of months we will want to re-check your progress. However, it is very important that you also continue your home program of exercises to insure your body continues to get stronger.

Some people will have a relapse. We will then take a look at the activity and at the program to help them get back on the right track. As mentioned before, people who are stronger recover more quickly. It is usually only one to two visits before that person is on the right track again.

9. Q: How do I know the cause of my pain?
A: There are 3 common cause of pain and here are some general guidelines for each;
-People with sciatica from herniated disc usually have pain bending forward, twisting, coughing or sneezing. The sciatic pain they experience is usually sharp and runs specifically down the back of the leg, possibly into the foot. Herniated disc sufferers are usually 35 years of age or younger.
-People suffering from sciatica because of stenosis or arthritis usually answer yes to these 3 questions;
50 years of age or older?
Pain with standing or walking?
Relief with sitting?
-People suffering with sciatica from SI Joint or Pelvic problems usually have pain with sitting for long periods of time. The sciatica they experience is usually on the outside of the thigh. Symptoms may include heaviness of one leg or feeling twisted.

10. Q: Which position should I sleep in?
A: On your back is best. Next would be on your side. Last would be your stomach.
Regardless, it is best to keep your spine in a neutral position and not twisted to the left or the right, keeping it’s natural curve. Pillows or folded towels can be placed under your knees, side, or feet to help you sleep in the least painful position for you.

Weighing in on Wednesday: Why Should You See A Physical Therapist?

Why see a physical therapist? “Physical therapists (PTs) are highly-educated, licensed health care professionals who can help patients reduce pain and improve or restore mobility – in many cases without expensive surgery and often reducing the need for long-term use of prescription medications and their side effects.” (http://www.apta.org/AboutPTs/) Physical Therapists can also guide you in correct exercise patterns to PREVENT INJURIES BEFORE THEY OCCUR!! Call us for your evaluation and injury prevention screen today!! 504.324.8345!
HAPPY WEIGHING IN ON WEDNESDAY!

pinchednerve

Tasty Tuesday: Water, Taste Great!

With the summer heat approaching it is very important to stay hydrated for outdoor activities! Please drink your water! Here are some ways to make your water more interesting. The better it taste, the more you will drink!!
HAPPY TASTY TUESDAY!!

 

 

http://www.whitehouseblackshutters.com/50-ways-to-make-water-taste-better/

Snacks That Hydrate: For The Beach & Other Outdoor Activities

beachhydration

Packing snacks for the beach? Plans to do anything in the hot weather? Ditch the chips! We all know we need liquid hydration while soaking up the rays and building sand castles with our families, but there are also some foods that actually help keep you hydrated. I came across a small article today in a local publication that shares a few “Nutritional Hydration” foods. Here is the article!

http://www.healthfitnessmag.com/Health-Fitness-Magazine/April-2015/Nutritional-Hydration-Help-for-the-Beach/

 

Food For Thought Friday: Make A Simple Change

Today’s Food For Thought Friday is simple. A simple challenge to make one healthy food swap for a week. Perhaps carbonated water instead of a diet soda. Stevia instead of sugar or sweetener packets. Brown rice instead of white rice. Anything you chose, just one swap for one of your favorite unhealthy foods or drinks. Let us know how you feel next Friday!! That’s it!
HAPPY FOOD FOR THOUGHT FRIDAY FROM THERAPYDIA NOLA!!!!

Therapy Thursday: Move2Perform Sports Injury Prevention

Are you at risk for injury? Move2Perform software measures movement and analyzes the movement results to predict injury risks. Their software has been studied with positive results and adopted by US military and international sports teams. (www.move2perform.com). Want to know your risks?

Weighing In On Wednesday: Eating Well One Step At A Time

It has been said time and again that diets do not work! Short term goals can be met, but long term health is not. It is important to develop a way of eating that is both nutritious and easy to follow. This means you will most likely need to take baby steps and make small subtle changes over time. Doing it this way increases the likelihood that you will be successful! Meet with your doctor, discuss your specific dietary needs, and put your plan into action! The following is a fantastic article that explains how to make changes over time that will change the way you feel about “dieting”.

HAPPY WEIGHING IN ON WEDNESDAY FROM THERAPYDIA NOLA!

http://www.aunaturalenutrition.com/articles/the-non-stressful-way-to-a-healthy-diet

Movement Monday: Start Your Mornings Right

Running from the bedroom to the kitchen to pour a hot cup of coffee is not the ideal way to start your day. We think it is, and I can’t go more than five minutes of being awake before pouring the first cup. But after being sedentary for our hours of sleep, we should start our day with a few stretches, deep breathing, and hydration to get our bodies and our minds ready for whatever our day will entail. So instead of reaching for the coffee first, have some water and do these simple stretches to start your day off right and healthy. You can have your coffee afterwards!
HAPPY MOVEMENT MONDAY FROM THERAPYDIA NOLA!

http://www.sparkpeople.com/blog/blog.asp?post=rise_and_shine_8_stretches_you_should_do_each_morning