Sprint Physiotherapy & Rehab Clinic

01/01/2018

22/09/2017

Why is it important to cool down after exercise?

Sometimes a cool down after exercise can seem like a waste of time, but there are many benefits to doing a cool down. A standard workout should consist of a warm up, exercise and cool down.

Cool down is normally associated with aerobic exercise, like running, biking, stair stepping, elliptical, swimming, etc. Here are some important benefits to a cool down and what a cool down can consist of.

What consists of a cool down?

A cool down means you are still moving your body but just at a slower rate. For example, if you are running or biking, a cool down would include biking or running at a much slower rate than you were exercising.

In an aerobics class, similar movements are done as during the class just at a lower intensity. Stretching is usually done as the last step of a cool down.

Increasing flexibility

Stretching is an important step for increasing flexibility and is usually the last step of a workout. Stretching is usually encouraged as a way to lower risk for injury, but some research studies have not shown a benefit from stretching and reducing injury risk.

Even if stretching doesn’t reduce injury risk, it definitely helps increase flexibility. Here are some guidelines for stretching during the cool down according to the Australian Sports
Commission:

• Stretch all muscles that were used for exercise during the cool down.
• Stretch gently and slowly.
• Never bounce when stretching.
• Breathe while stretching, never try to hold your breath.

Dynamic stretches are recommended for a warm up which means these stretches are in active movements. The Australian Sports Commission recommends static stretching for the cool down. Static stretching is what most people are probably familiar with; stretching a muscle without movement.

Gradually bringing down heart rate

A cool down after exercise just means you gradually bring you heart rate back down to normal. During exercise, your heart is beating harder than normal, and blood vessels are dilated.

If someone just stops immediately after having heart rate elevated during exercise, there is an increased risk for passing out or feeling sick.

How do you know how long to cool down or when is safe to stop? According to the American Heart Association (AHA), walking or a light jog for 5 minutes can suffice as a cool down.

If your exercise was intense or included hard intervals, a longer cool down may be beneficial. If you are monitoring your heart rate, you can generally stop cooling down when the heart rate is below 120 beats per minute.

Reducing muscle soreness?

Reducing muscle soreness and lowering lactic acid levels in muscles are common benefits associated with a cool down. The rationale is that during intense exercise, lactic acid is produced as a byproduct. Lactic acid literally raises the pH in muscles, which is one reason why there is a burning feeling in muscles during intense exercise.

Lowering the intensity of exercise can help clear out lactic acid from muscles. By doing this, muscles may not be as likely to be sore later. So, cooling down after exercise can help lower muscle soreness.

However, a study from 2001 and 2011 both concluded that cool down exercises did not help with muscle soreness after exercise. In the 2001 and the 2011 study, participants had lower muscle soreness after exercise when they had a proper warm up, but cool down did not significantly affect muscle soreness.

Some other research studies have shown that a cool down can lower muscle soreness, so research results are mixed. If you’re concerned that you may be sore after your workout, warming up and cooling down may be best to help offset muscle soreness.

Body temperature

Working out increases body temperature, especially when working out in a hot climate. Cooling down after a workout can help lower body temperature gradually. Cool down should also be followed with replacing lost fluids and electrolytes during exercise.

In general, a guideline for proper hydration with exercise is to replace every pound of fluid loss with 2 cups of fluids. Drinking fluids before or after cool down can further help body temperature return to normal. When you exercise less than 30 minutes, in general you don’t need to worry about replacing fluids. The more prolonged the exercise, the greater the concern.

Conclusion

A cool down after exercise is mostly used for aerobic exercise. A cool down includes moving your muscles at a lower intensity and stretching. It is important to gradually lower the heart rate back to under 120 beats per minute during a cool down, instead of drastically stopping after exercise.

A cool down can increase flexibility from stretching and can also assist in lowering body temperature with proper fluid intake. There is not a definite consensus if a cool down can help lower muscle soreness, but most health professionals still recommend a cool down for this purpose. A proper warm up and cool down can have greater benefits of lowering muscle soreness than just doing a cool down.

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18/09/2017

Stress Fractures:

Symptoms:

At first, you might barely notice the pain associated with a stress fracture, but it tends to worsen with time. The tenderness usually originates from a specific spot and decreases during rest. You might have swelling around the painful area.

When to see a doctor: Contact your doctor if your pain becomes severe or persists even at rest.

Causes:

Stress fractures often result from increasing the amount or intensity of an activity too quickly.

Bone adapts gradually to increased loads through remodeling, a normal process that speeds up when the load on the bone increases. During remodeling, bone tissue is destroyed (resorption), then rebuilt.

Bones subjected to unaccustomed force without enough time for recovery resorb cells faster than your body can replace them, which makes you more susceptible to stress fractures.

Risk factors

Factors that can increase your risk of stress fractures include:

Certain sports. Stress fractures are more common in people who participate in sports such as track and field, basketball, tennis, dance or gymnastics.

Increased activity. Stress fractures often occur in people who suddenly shift from a sedentary lifestyle to an active training regimen or who rapidly increase the intensity, duration or frequency of training sessions.

S*x. Women, especially those who have abnormal or absent menstrual periods, are at higher risk of developing stress fractures.

Foot problems. People who have flat feet or high, rigid arches are more likely to develop stress fractures. Worn footwear contributes to the problem.

Weakened bones. Conditions such as osteoporosis can weaken your bones and make it easier for stress fractures to occur.

Previous stress fractures. Having had one or more stress fractures puts you at higher risk of having more.

Lack of nutrients. Eating disorders and lack of vitamin D and calcium can make bones more likely to develop stress fractures.

Source Clinic: Mayo Clinic

Stress Fractures:Symptoms:At first, you might barely notice the pain associated with a stress fracture, but it tends to worsen with time. The tenderness usually originates from a specific spot and decreases during rest. You might have swelling around the painful area.When to see a doctor: Contact yo...

15/09/2017

Office Seating Posture:

To prevent lower back ache, stiff neck, neck pain, wrist pain, and other associated pains caused due to improper seating posture, and other ergonomic advice, contact Sprint Physiotherapy. For more info visit us at http://sprintphysio.in/bizFloat/59bc013740607d0514fca404/Office-Seating-Posture-To-prevent-lower-back-ache-stiff-neck-neck-pain-wrist-pain-and-other-associated-pains-caused-due-to-improper-seating-posture-and-other-ergonomic-advice-contact-Sprint-Physiotherapy-

15/09/2017

Tennis Elbow: Lateral Epicondylitis

Causes:

Repetitive motions -- like gripping a racket during a swing -- can strain the muscles and put too much stress on the tendons. That constant tugging can eventually cause microscopic tears in the tissue.

Tennis elbow may cause the most pain when you:

1. Lift something
2. Make a fist or grip an object, such as a tennis racket
3. Open a door or shake hands
4. Raise your hand or straighten your wrist

Treatment:

1. Performing range of motion exercises
2. Getting physical therapy to strengthen and stretch the muscles

Early detection is always advisable. In case you have any of the above mentioned symptoms, reach out to us for a solution. For more info visit us at http://sprintphysio.in/bizFloat/59bbffc840607d0514fca402/Tennis-Elbow-Lateral-Epicondylitis-Causes-Repetitive-motions-like-gripping-a-racket-during-a-swing-can-strain-the-muscles-and-put-too-much-stress-on-the-tendons-That-constant-tugging-can-eventually-cause-microscop

14/09/2017

What are the symptoms of a slipped disk?

1. pain and numbness, most commonly on 1 side of the body
2. pain that extends to your arms or legs
3. pain that worsens at night or with certain movements
4. pain that worsens after standing or sitting
5. pain when walking short distances
6. unexplained muscle weakness
7. tingling, aching, or burning sensations in the affected area

What causes slipped disks?

1. Falls
2. Unnatural twisting & turning
3. Lifting heavy weights
4. Being overweight and/or sedentary lifestyle

How can slipped discs be prevented?

1. Early Detection of symptoms & taking corrective therapy
2. Posture correction
3. Exercising regularly & maintaining a healthy weight
4. Using appropriate techniques while lifting

In case you have any of the above symptoms, back pain which is hurting & lasting more than usual, reach out to us for a consultation.
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12/09/2017

RICE Treatment: Rest, Ice, Compression & Elevation

As soon as possible after an injury, such as a knee swelling or ankle sprain, knee twist or ankle twist, you can relieve pain and swelling and promote healing and flexibility with RICE-Rest, Ice, Compression, and Elevation.

Rest. Rest and protect the injured or sore area. Stop, change, or take a break from any activity that may be causing your pain or soreness.

Ice. Cold will reduce pain and swelling. Apply an ice or cold pack right away to prevent or minimize swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day. After 48 to 72 hours, if swelling is gone, apply heat to the area that hurts. Do not apply ice or heat directly to the skin. Place a towel over the cold or heat pack before applying it to the skin.

Compression. Compression, or wrapping the injured or sore area with an elastic bandage (such as an Ace wrap), will help decrease swelling. Don't wrap it too tightly, because this can cause more swelling below the affected area. Loosen the bandage if it gets too tight. Signs that the bandage is too tight include numbness, tingling, increased pain, coolness, or swelling in the area below the bandage. Talk to your doctor if you think you need to use a wrap for longer than 48 to 72 hours; a more serious problem may be present.

Elevation. Elevate the injured or sore area on pillows while applying ice and anytime you are sitting or lying down. Try to keep the area at or above the level of your heart to help minimize swelling.

Source: WebMD

The above technique is only first aid. Be safe and get your injured knee or injured ankle examined as it will need physiotherapy & rehabilitation; sometimes more. Weak knees & weak ankle will lead to difficulty in walking or performing usual activities.

We at Sprint, will help you strengthen knee & strengthen ankle with our latest techniques. For more info visit us at http://sprintphysio.in/bizFloat/59b763b4c8e4aa0adc255f9f/RICE-Treatment-Rest-Ice-Compression-Elevation-As-soon-as-possible-after-an-injury-such-as-a-knee-sprain-or-ankle-sprain-knee-twist-or-ankle-twist-you-can-relieve-pain-and-swelling-and-promote-healing-and-flexibili

12/09/2017

Knee Maintenance:

Knee issues can be fairly complicated and have a variety of separate and intermingling causes, but we can break down basic knee issues into three major causes:

1. Lack of strength
2. Lack of flexibility
3. Poor movement technique

We at Sprint can help you rehabilitate your troublesome knee with our techniques and can also help you prevent any injuries to your knee.

Knee pain is more common than you think it is. Take care of your knees, it'll take care of you. For more info visit us at http://sprintphysio.in/bizFloat/59b7613122b0360988781ed0/Knee-Maintenance-Knee-issues-can-be-fairly-complicated-and-have-a-variety-of-separate-and-intermingling-causes-but-we-can-break-down-basic-knee-issues-into-three-major-causes-1-Lack-of-strength-2-Lack-of-flexibili

07/09/2017

A Note on Flexibility

As you age, your muscles naturally lose strength and size and can become less supple and stiffer. This can affect the range of movement around your joints, which may lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause muscles and joints to tighten up.

One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.

So, what exactly is flexibility?

Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain mobile. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen.

The Benefits of Flexibility

There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility.

Other Benefits

Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day. Helps decrease risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity. Helps increase blood and nutrients to tissues. By stretching, you increase the temperature of your tissues and this increases transportation of nutrients and overall circulation. This in turn increases the range of motion and reduces degeneration of your joints. Helps reduce lower back pain. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps, the less stress to your lower back. Helps to enhance enjoyment of other exercise. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both mind and body during any activity or exercise.

Ways to Improve Your Flexibility

So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it.

Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health. Yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program.

There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) can help you incorporate the nutritional building blocks required to support healthy bone and cartilage structure and improve flexibility.

Credits: fitness.com
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06/09/2017

Common Football Injuries:

1. Twisted Ankles - ankle is tender, swollen & pains on movement

2. Knee - damage to the ligaments, ACL Tear, PCL Tear etc. knee cap dislocation, jarring of the knee due to meniscus tears, difficulty walking or climbing stairs

The above conditions should not be ignored. If you have any such symptoms, contact SPRINT for relief For more info visit us at http://sprintphysio.in/bizFloat/59b02b89b677ab06a0b85bdb/Common-Football-Injuries-1-Twisted-Ankles-ankle-is-tender-swollen-pains-on-movement-2-Knee-damage-to-the-ligaments-ACL-Tear-PCL-Tear-etc-knee-cap-dislocation-jarring-of-the-knee-due-to-meniscus-tears-difficulty-wa

06/09/2017

Corporate Injuries:

Beware, Use the Mouse and Keyboard correctly. Alert to the risks that lurk all of us, the improper way of using a mouse and keyboard daily can result in Carpal Tunnel Syndrome!

Keyboarding and Pointing Techniques:
1. Keep your fingers relaxed while typing and using a mouse.
2. Use a soft touch on the keyboard instead of pounding keys with unnecessary force.
3. Grasp the mouse gently.
4. Avoid holding a pen or anything else in your hands while you type or use the mouse.
5. Relax your fingers and hands between bursts of typing.
6. Use your mouse with a flat, straight wrist posture.
7. Hand and arm positioning using mouse:
8. Hold the computer mouse loosely- do not firmly grip.
9. Do not rest your wrist or forearms on the mousing surface. 10. Try to use your whole arm and shoulder to move the mouse to allow larger, stronger muscles to move the mouse.
11. Have your upper arm hanging close into your side.
12. Your elbow should be bent at 90 degrees.
13. Do not use wrist rests because they can cut off blood supply through the wrist.
14. Take frequent breaks!

The body is not designed to sit still, even in correct position, for long periods of time. Be sure to change your seated position occasionally. Stand up and walk around or stretch whenever you start to feel tired. Depending on your work and environment, you may want to take breaks.

Here are some basic stretching exercises to help keep your joints and muscles limber:

General: Stand up and stretch your arms over your head. Lean to each side.
Neck: Tilt your head to one side (ear to shoulder). Hold. Relax. Repeat on other side.
Shoulders: Slowly bring shoulders up to the ears and hold briefly.
Wrists: Hold one arm straight out in front of you; pull that hand backwards with other one, then pull downward. Hold. Relax. Repeat with the other hand

If you have continuous pain & hasn't gone away for a while, contact us for immediate relief & long term solution. For more info visit us at http://sprintphysio.in/bizFloat/59b02924074efc0b44a63e4b/Corporate-Injuries-Beware-Use-the-Mouse-and-Keyboard-correctly-Alert-to-the-risks-that-lurk-all-of-us-the-improper-way-of-using-a-mouse-and-keyboard-daily-can-result-in-Carpal-Tunnel-Syndrome-Keyboarding-and-Point