RecoverRx Performance and Recovery BlogThis blog is dedicated to all things from recovery to performance. Our industry expert Physical Therapists provide evidence based information and opinions educating our readers on how to optimize their health in order to be able to overcome injuries and live the life they were meant to live!
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By Dr. Ariel Sernek, PT, DPT Have you ever found yourself in a store or driving home and you get hit with an all encompassing need to pee? You can’t think of anything else and you use all of your power to control it to get to the bathroom drip free. You get right to the door of the bathroom and all your efforts fail … you peed your pants. You think, well this is great and there’s nothing I can do about it. We start with anatomy and physiology. Don’t worry I’ll make it easy to understand. Let's start with the bladder. It’s a smooth muscle called the detrusor muscle and we don’t have voluntary control over it like we do our arm and leg muscles. The bladder is controlled by our autonomic nervous system, which means it functions automatically without us having to think about it. The parasympathetic nervous system allows the bladder to contract to start pushing out the urine through the urethra. Think Parasympathic = Pee. The sympathetic nervous system helps relax the bladder muscle to store urine and fill up the bladder. Think Sympathetic = Store. The bladder works in the opposite fashion of the pelvic floor muscles. While one is contracting the other is relaxing. So in order for us to urinate, the bladder contracts and the pelvic floor relaxes. Any other time we are relaxing the bladder muscle to store urine and the pelvic floor is contracted to stop leaking. Now that we got all the scienc-y stuff out of the way, we can talk about how to fix this problem. First we NEED to know how often you’re going to the bathroom. Most people don’t realize that we should be going 6-8 times in a whole 24 hour period. If you are going 3 times a day, we may need to increase how often you go so you are not over stretching your bladder muscle. We may need to cue you to go less if you’re going 10-15 times per day. We also assess what your input and your output is, so how much you drink and how long it takes you to pee. To know how your bladder is functioning, we use a bladder diary or tracker.
Next, we have to identify and become aware of our triggers. These could be running water, warm showers, pulling into the driveway, touching a door knob/handle, or a simple thought about using the bathroom. Sometimes the triggers may not be environmental, but diet related. Carbonated, caffeinated, sugary, alcoholic, and acidic beverages can also trigger our bladder to want to contract and get that irritating fluid out as quickly as possible. These factors may be different from person to person which is why we have you fill out a diary, because no person is the same. The next treatment step is to use our pelvic floor, prefrontal cortex, and autonomic nervous system to control the urgency and bladder contractions. First, you want to STOP moving and stay still whether you are sitting or standing. Next, you want to contract your pelvic floor muscles 5 quick times in a row. This will communicate to your bladder to relax and stop to fill. The third thing you will do is take 2-3 deep breaths making sure to exhale slowly. This will stimulate your autonomic nervous system to decrease stimulation to the bladder and decrease the bladder contractions causing urgency. The last thing you will do is to distract yourself with a to-do list, for example - counting backwards from 100 by 3s; something that takes your prefrontal cortex away from the thought of your bladder and onto another task. This is why urinary urgency and bladder control is better at work than at home. You are more distracted by work tasks and things to do that it’s easier for your brain to put off going to the bathroom. Again, we still want to maintain a 6-8x frequency throughout the day and night. If you are still having issues or complaints with this, please reach out and I can create a customized program for You! You can reach me directly at ariel@recoverrxpt.com or check out our Pelvic Health page https://www.recoverrxpt.com/pelvichealth.html to learn more or set up a visit.
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What is Inflammation? Inflammation has a bit of a bad reputation, but it is actually a necessary and healthy part of your immune system. Your inflammatory response kicks into gear when your body comes into contact with something it perceives as harmful, such as a pathogen, irritant, or chemical. While inflammation can occur from a physical injury, like when your toe swells up after you stub it, it can also result from your body helping you get better when you catch a cold. Both of these are examples of acute, or short-term inflammation, which, again, is a necessary and important part of life. On the other hand, chronic, or long-term, inflammation can cause problems for your health. If your body is regularly exposed to inflammatory components through food, environmental toxins or other sources, your inflammatory system has a hard time turning off. Your Diet’s Impact on Inflammation Chronic inflammation is linked to a number of conditions including asthma, allergies, autoimmune diseases, depression, cardiovascular disease, insulin resistance, cognitive decline, osteoporosis, arthritis, and obesity. Some painful joint conditions, including osteoarthritis and gout, are potentially triggered or exacerbated by inflammation in the body. This may also be true for localized pain from injury and even chronic, generalized pain that is not improving with other treatments. "A lot of chronic pain is the result of chronic inflammation, and the evidence is quite strong that your diet can contribute to increased systemic inflammation," explains Dr. Fred Tabung of Harvard’s School of Public Health. "But your diet is also one of the best ways to reduce it." Inflammatory Foods It probably won’t come as a surprise that many of the foods you deem “unhealthy” are also the ones that cause inflammation. Inflammatory foods include: refined carbohydrates (such as white bread, pasta, pastries), candy, fried foods, sugar-sweetened beverages like soda, alcohol, and processed meats like hot dogs and sausage. Foods that fall into the “inflammatory” category can promote the production of reactive oxygen species (ROS), TNF-alpha, and interleukin 6, which are all indicators that the immune system has been ignited. Consuming these foods can also disrupt the balance between inflammatory and anti-inflammatory cytokines that are produced by the immune system. It’s important to note that inflammatory foods can be a part of a healthy diet, and enjoying them along with foods high in fiber and antioxidants is a great strategy for keeping inflammation at bay. Mainly choosing foods that fight inflammation and keeping inflammatory treats in moderation is key to keeping your health vibrant and preventing disease, so let’s explore which foods help do just that. Foods that Fight Inflammation According to Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, "Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.” This research is important because it shows that prevention is vital to health, and being proactive in preventing disease can start in the kitchen. Other studies have supported the idea that dietary polyphenols in a variety of foods can help lower inflammation in your body and improve the function of cells that line your blood vessels. While most fruits contain a variety of vitamins and minerals that support your body, a few fruit families are especially known for their antioxidants and polyphenols, which are protective compounds found in plants. These include berries, which have been linked to lower risk of heart disease, Alzheimer’s disease, and diabetes; and stone fruits, such as cherries, plums, apricots, and peaches, which contain fiber, vitamin c, potassium, and a variety of phytochemicals. In addition to many fruits, brightly-colored vegetables like kale and spinach can improve the function of cells that line the blood vessels, helping your body combat damaging inflammation. Nuts and seeds, along with olive oil, fatty fish like salmon and sardines, and spices like turmeric, ginger, garlic, and rosemary, are other options that have been associated with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes among people who consume them regularly. Some beverages are also known to be rich in antioxidants and are thought to have anti-inflammatory benefits, including coffee, green tea, and drinks containing cocoa. Even supplements containing curcumin (found in turmeric) may reduce inflammation that causes pain like arthritis. So if you have pain or inflammation that seems to come and go and is not always related to your activity level, consider adjusting your diet to include more anti-inflammatory foods and less of the other. Also, give us a call and we can help you find other long-term solutions to your pain and discomfort! By Dr. David Bokermann, PT, DPT, C-PS Over the past 6 weeks, I have become addicted to pickleball. My wife and co-workers can definitely attest that my thoughts, attention and conversations have been geared around my new hobby. My only connection to pickleball was in high school gym class. I remember liking it but didn't hear anything about it until about 6 months ago. Some of my patients were telling me that they started to play and I became curious. I was playing ping pong with my wife a lot over winter break and I started to see more pickleball videos plastered over social media. I bought a racket, took a week long class and am now taking private lessons. I am excited to take you along this journey with me, but first we must talk about what pickleball is and why it is such a great sport for so many people of different ages and abilities. Pickleball is America’s fastest growing sport for the 3rd year in a row. More and more people are starting to play, stores are starting to carry the equipment, and athletes and celebrities alike are sharing their love for the easy to pick up sport. This blog will be the first of several blogs that will dive into the basics of pickleball, my personal pickleball journey and ways to maximize performance and injury prevention in a new sport. ![]() Pickleball is a rapidly growing sport that combines elements of tennis, badminton and ping pong. It is played on a court with a net, a wiffle ball, 2 hard plastic paddles used to hit the ball over the net. It is played both indoor and outdoor and requires little space and time to set up and get playing. Pickleball is a fun, low-impact sport that offers a range of physical and mental benefits for players of all ages and abilities. Let's explore some of the many Benefits of Playing Pickleball. 1. Low threshold for entry. Part of pickleball’s rapid rise in popularity is that almost anyone can jump in a game and play. All you need is a racquet and a general understanding of the rules. As an example- when I was playing at open play at a local recreation center, one of the best players brought his old college buddy to come out and play. He had never played before but he and I played in a competitive game against 2 veterans of the sport. Best advice- get on out there and just try it. 2. Pickleball is great for agility and flexibility. Players have to move forward and back, side to side, cross 1 leg over or behind the other, turn backwards and rush forward under control. As a physical therapist, I love the sport for all populations as the ball is not traveling incredibly fast but you still have to move your body to get where you want to be. It is a fun way to improve your balance. 3. Improves heart health and cardiovascular stamina. Singles pickleball is more intense than doubles pickleball in terms of fatigability, but both can provide positive effects. Pickleball improves heart health through increasing your heart rate above a resting state. Frequent participation in moderate intensity activity has been shown to decrease the risk of heart attack, strokes and even lower cholesterol. 4. Promotes socialization and positive mental well-being. I can attest to this aspect of the game. Honestly my best work days are when I play pickleball before my day or over lunch. Pickleball is a social sport especially in recreation leagues and in open play games. When you go to play, you put your racquets in a waiting line, then the first 2 or 4 racquets get pulled and you have to talk amongst each other to figure out who will play together. This requires you to get to know other people and develop friendly conversations between teammates and opponents. 5. Lowers stress and anxiety levels. Exercise and community participation is very healthy for our bodies and our minds. Exercise helps to release endorphins which make us feel good. Being a part of a community helps to create a stronger identity and lowers feelings of anxiety or loneliness.
I could continue to go on and on with other talking points that demonstrate rewards one receives from pickleball. I will end this blog by saying: if you are at all curious about playing, take a beginner class at your local recreation center, YMCA, or local tennis club. If you currently play pickleball, post a comment about what you like best about the sport. If you are looking to get started, leave a comment and I may be able to assist you in where to start the process. Happy Pickling, Dr. David Bokermann If resistance training is part of your fitness routine, you may be motivated by the actual muscle gains this type of exercise provides. From feeling stronger and more efficient in daily activities to actually seeing more definition in your muscles when you look in the mirror, some benefits of resistance training are obvious. But building strength through activities like lifting weights, using resistance bands, or even performing bodyweight exercises like push-ups goes beyond muscle gains. From establishing more mobility to supporting your metabolism and even improving brain function, the benefits of resistance training are plentiful and diverse. If you’ve been looking for a reason other than muscle gains to begin a resistance training routine, or maybe just need some reasons to continue yours on days you’re lacking motivation, here are six unexpected ways that this type of exercise can support your body. 1. It’s good for your heart. It’s a common assumption that in order to achieve cardiovascular benefits, you have to be engaging in heart-thumping cardiovascular activity, but resistance training can support your heart and blood vessels too. Lifting weights and other forms of strength training reduces risk of heart attack and stroke, lowers blood pressure, and improves overall cardiovascular health. Increased lean muscle mass also provides more surface area for blood to flow, which in turn puts less pressure on arteries. 2. It keeps your metabolism humming. Many people associate caloric burn with cardiovascular exercise like running, biking, or swimming, but resistance training helps support energy burn (i.e. your metabolism) in a big way. The increased muscle mass gained from resistance training increases your basal metabolic rate, or the number of calories your body uses when it is at rest. So, if you have more muscle mass, you will burn more calories - even when you’re sleeping. 3. It increases mobility. A decline in mobility can often come with age, and it can put you at risk for falls and injury. According to the American College of Sports Medicine, resistance training improves mobility, especially in older adults, and when combined with aerobic training it has been proven to reduce falls as well. Mobility can also help you perform everyday tasks, such as carrying bags of groceries or lifting a small child, with more efficiency and with a lower chance of injury. 4. It strengthens your bones! Not only does resistance training support the strength of your muscles, but it also helps maintain density and strength in your bones as well. Regular strength training has been shown to improve mineral bone density, which lowers your risk of fractures. It also slows bone loss and helps prevent diseases like osteoporosis, which is a major cause of disability, especially in older women. 5. It improves cognition and mood. When it comes to your brain, resistance training could be your ticket to sharper cognitive function and even mood improvement. Lifting weights and other types of muscle-building exercise have been shown to increase memory, enhance the ability to handle life’s challenges and stress, and ease depression symptoms. Research shows that resistance training can restore cognitive deficits and even slow or halt dementia and Alzheimer’s. 6. It helps prevent type 2 diabetes. In addition to your bones, muscle mass also comes into play in your blood sugar levels and insulin sensitivity as well. Low muscle mass is associated with insulin resistance, and chronic insulin resistance can lead to type 2 diabetes. Gaining and maintaining muscle mass through resistance training can help prevent this disease, and can also help regulate blood sugar levels. With so many benefits beyond just muscle gain, resistance training can absolutely be a key component to feeling your best, preventing disease and injury, moving with integrity and mobility, and even keeping your metabolism efficient as you age. Combining aerobic training or cardiovascular exercise with resistance training in a balanced fitness program can help you achieve the results you’re after, whether short-term, long-term, physical, or mental. Dr. Sarah Greenwell, PT, DPT, CSMPT Medical advice can be confusing at times. Seems like the answer changes over the years and depends on who you talk to. Like what should you do after an injury to a tendon: Should you use ice or heat? Should you rest or should you push through the pain? Well, I'm here to help clear up some of that confusion. And this time I have the evidence to back up the recommendations. Achilles tendinopathy is one of the most common overuse injuries to the foot and ankle in sport, especially in runners. It presents as pain and swelling, tenderness with a possible lump, weakness during heel raises, difficulty running and jumping, and symptoms usually are worse with the start of movement and improve with light activity.
One of the most common causes is a sudden change or increase in training intensity or duration. However, contributing factors include decreased plantar-flexor strength, decreased hip control, abnormal ankle and midfoot range of motion, increased pronation (or flat foot), and increased body weight. Typical passive (non-active) treatments involve rest, ice, ultrasound, cryotherapy, heel lifts, orthotics, and nonsteroidal anti-inflammatory drugs (NSAIDs). However, research indicates that heel lifts, night splints, orthotics, and taping are not recommended due to lack of evidence that they actually provide positive impact (3). Rather, the treatment with the highest level of evidence for Achilles tendinopathy is physical therapy (1). Activity modification (cross training such as cycling instead of running or modifying run programs), stretching, and eccentric training can decrease pain while maintaining aerobic capacity, improving ankle mobility and correcting strength deficits. (3) So when it comes to tendon recovery, rest is catabolic and activity is anabolic. Taking 2 weeks to 3 months off running/exercising does not lead to tissue repair. Rather, tissues just get weaker and lack the oxygen rich blood flow that helps promote healing. On the other hand, appropriate and progressive exercise and activity levels help to stimulate healing. The first step is to modify the training regimen for appropriate load management and avoid aggressive stretching early on (excessive compression). Then, provide appropriate load to the tendon to promote remodeling, decrease pain, improve calf muscle endurance, and strengthen the lower leg. This can be achieved through a variety of exercise techniques (isometric-strengthening without movement, concentric-strengthening through muscle shortening, or eccentric-strengthening through lengthening muscle and tendon) and should be tailored to the individual’s needs and tolerance. Accepted guidelines are to maintain pain levels below 5/10 during therapeutic exercise and/or recreation/sports (swim, bike, run, walk). Finally, address any biomechanical issues (running mechanics, neuromuscular control/stability, proper footwear) that could contribute to symptom return. It is important to note that depending on the severity of the tendinopathy, full recovery can take a year or longer, and reinjury is common if return to sport is rushed (1). However, if symptoms are addressed early, severity can be reduced with smaller effect on sport performance and a shorter recovery time. Therefore, if you are feeling pain or stiffness in the back of your calf/Achilles:
Thanks for reading and reach out to me if you have any questions! -Dr. Sarah email: sarah@recoverrxpt.com Resources:
The benefits of getting enough sleep may seem obvious. You will feel more alert, energized, and even less impatient or agitated when you are giving your body an adequate amount of rest in the form of sleep. But did you also know that sleep can help improve your fitness? It’s not necessarily as easy as sleep more to get more fit (we wish!), but incorporating this tool into your wellness practice can pay dividends in helping you achieve your fitness goals. Sleep allows the body and brain to recover from daily activities, and it also helps you see more benefits from your workouts, maintain a healthy weight, and even make better, healthier decisions. Your hormone levels play a key role in various processes in your body, and adequate sleep and healthy hormone levels go hand in hand. One hormone in particular that is responsible for promoting healing, recovery, and growth in muscle tissue is the human growth hormone, or HGH. Research has discovered that a surge of HGH occurs every two hours of prolonged sleep, aiding your body in reaping the benefits of your workout earlier that day or week. In addition to HGH, sleep also promotes protein synthesis to help your muscles repair from the microtrauma of overload strength training. Another important hormone affected by sleep is cortisol, a stress hormone that can become elevated when you are low on sleep. Cortisol is linked to both weight gain and increased blood pressure, so keeping it in check is an essential part of health and wellness. Two other chemical messengers, ghrelin and leptin, communicate with our brain about when to consume calories. These neurotransmitters can trigger hunger cues when we are sleep deprived and not necessarily in need of calories, which is why inadequate sleep can cause weight gain.
In addition to hormone health, sleep also provides you with an essential foundation for healthy decision-making, especially when it comes to nutrition. Studies have shown that when both men and women were deprived of sleep, they were significantly more likely to make poor food choices. These poor nutrition choices hinder optimal fitness recovery, which means you may not get all the benefits from your workout that you could with enhanced nutrition. Research suggests that these decisions were due to a decrease in executive functioning, reinforcing the fact that fatigue and “mental fog” from a lack of sleep doesn’t just make us tired - it also makes it harder for us to think. Sleep also provides your body with enough energy to tackle your next workout with integrity and focus. Sleep deprivation can lead to fatigue, which makes even lacing up your sneakers to exercise feel like a challenge, and it can also put you at a greater risk for injury while exercising due to a lowered ability to concentrate. So, how much sleep should you be getting to maximize your time spent in the gym and feel your best? You may be familiar with the age-old recommendation of 7-9 hours a night, but everyone has individual needs. Still, acquiring fewer than 7 hours on most nights will not set you up for success when it comes to your health and fitness. To get the most out of your time in bed, developing a sleep hygiene routine is essential. Try to avoid caffeine in the afternoon, power down all screens at least 30 minutes before bed, and create a relaxing wind-down routine. You could try a cup of caffeine-free tea, a warm bath or shower, or simply just reading a book in the time leading up to when the lights go out. This may take some practice or forward-thinking at first, but the quality sleep that will likely follow an intentional bedtime routine just may be the part of your fitness routine you’re missing. By Dr. Luke Greenwell, PT, DPT, CSMT, CSCS Can dry needling help my shoulder injury? Dry Needling can be a very effective treatment strategy for men and women with musculoskeletal pain including rotator cuff injuries with or without tears. What is Dry Needling?? Dry needling treatment involves insertion of solid (non-hypodermic) needles into the muscle or fascia below the skin. “Dry” refers to the fact that there is no medication in the needle. There has been plenty of research to support dry needling (also known as trigger point dry needling, intramuscular dry needling, and needling) as an effective way for Licensed Practitioners (Physical Therapists, Chiropractors, Physicians, and Acupuncturists) to:
There has been a historical misconception that dry needling is used only for patients with myofascial trigger points as a way to “release the trigger point.” However, recent evidence is out there to support other neurophysiological mechanisms for pain relief and muscle tension reduction. In fact, we use Dry Needling in many of our patients as a way to increase muscle activation and biomechanical feedback when attempting to retrain normal movement patterns and increase strength in the injured extremity. What is the Rotator Cuff and How can it get Injured? Rotator cuff injuries including tears are some of the most common causes of disability across the globe. The rotator cuff is a group of 4 muscles (infraspinatus, teres minor, supraspinatus, and subscapularis) that in isolation can perform different movements of the shoulder but in conjunction have the main function of stabilizing the head of the humerus (ball) in the glenoid (socket) to avoid asymmetrical loading on different tissues that help stabilize the shoulder. Rotator cuff injuries can either be traumatic (falls, weightlifting, or throwing) or chronic degeneration (small tears that add up over time). Once the rotator cuff is compromised, the normal biomechanical movement properties of the shoulder are affected and can lead to pain, weakness, and compensatory movement strategies. In many cases, strains and small to medium tears can heal with the right treatment strategies but in some cases, with large tears surgery is warranted. I won’t be covering surgical recovery cases in this article, but will mostly focus on how we utilize Dry Needling in our Rehab for our patients with rotator cuff strains or small to medium tears. How Do We Utilize Dry Needling to Treat Rotator Cuff Injuries? Let’s talk about how we address these injuries in the clinic while utilizing Dry Needling as a therapy. The most important start to our process is to develop an accurate working diagnosis of rotator cuff injury via a comprehensive shoulder evaluation. From there we are able to identify
Typically after 1 session of dry needling (this can involve multiple needle insertions to multiple muscles) we do see a very immediate change. With that being said, we typically need multiple sessions over the course of a couple weeks. We like to educate that there will be some soreness in the areas where we see a significant response (known as a muscle twitch response). What do I need after I receive Needling treatment? After the dry needling is performed to the identified areas, we can use the rest of the session to focus on:
This Strategy Works! It’s a tried and true strategy that has worked for thousands of patients we have seen for shoulder pain and although every patient is different, we find this system to be very effective in helping patients recover from rotator cuff injuries. Our 3 step process of Recover (from painful limitations), Rebuild (functional movement patterns) and Redefine (future strength and performance) could never be more true for our patients with rotator cuff injuries. Check out this videos of a Dry Needling Technique: www.youtube.com/shorts/cfXC0UI6xGY. To see even more, subscribe to our YouTube Channel and Follow us on social media @recoverrxpt. If you would like more information on our approach to treating shoulder pain in addition to rotator cuff injuries, please feel free to reach out to us via email at info@recoverrxpt.com. Thanks again for checking in and be on the lookout for our next Badass Blog! Use Every Setback As A Comeback! -Dr. Luke Sources:
What is intermittent fasting?
The health and wellness landscape is certainly full of trends, and one nutrition strategy that has gained a lot of attention recently is intermittent fasting. Intermittent fasting, or “IF”, is defined as when a person alternates between periods of eating and periods of fasting. The terms “patterns” or “cycles” may also be used to describe this almost rhythmic type of diet. Using intermittent fasting as a tool does not necessarily mean you are cutting your caloric intake way down, but rather you are consuming your calories in designated windows of time, usually with longer stretches between consumption, and these windows are consistent day to day or week to week. For example, you may choose to only eat between the hours of 9am and 5pm each day. Some methods of this type of diet suggest you decrease caloric consumption on certain days, while also adhering to specific eating windows
What are the potential health benefits of IF?
The belief behind this approach to nutrition is that your body may become satisfied with smaller portions, and cravings for less healthy foods may also decrease. The outcome of IF may be weight loss, which can also help lower the risk of diabetes, sleep apnea, and some types of cancer. According to Mayo Clinic, some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and conditions such as Alzheimer’s disease, arthritis, asthma, multiple sclerosis, and stroke. What are the potential risks? Intermittent fasting is not recommended for everyone. Those who should avoid this type of diet include pregnant or nursing women, people with a history of eating disorders, people with risk of hypoglycemia, and those with certain chronic diseases. It is always important to consult with your healthcare provider before beginning any dietary changes. What are the different types of IF? According to Cleveland Clinic, there are a few different approaches to intermittent fasting, which is a benefit of the diet overall - there is no one-size-fits-all way to incorporate it into your life. Below are some ways this type of diet is utilized:
How do you know if IF is right for you?
Just like no two people are the same, no two diets are either. Everyone’s lifestyle, preferences, and resources are different, so intermittent fasting may or may not be a good strategy for you. With several methods of IF, it’s important to be open to some trial and error if you decide to give it a shot - one method may work and feel much better than others. Consulting your healthcare provider and being open to trying something new when it comes to your approach to nutrition are great ways to start exploring this diet.
What is NEAT?
Non-exercise activity thermogenesis (NEAT) is the energy your body uses to do everything other than sleep, eat, or formal exercise. In other words, it is the calories that are burned by the movements you make by going through your daily routine, not including those expended at the gym. There are a vast number of activities that fall into this category, including typing at a computer to walking around the grocery store to performing yard work. While some types of movement or activities you do during the day may not seem significant, NEAT can have a big impact on your metabolic rate and overall health.
The Benefits of NEAT
Research shows that incorporating more informal movement into your day - like biking to work or taking a phone call while walking around the block - could be a critical piece to the weight management puzzle and also help you stay more mobile, agile, and feel better overall. Higher levels of NEAT are also connected with lowered risk of metabolic syndrome and cardiovascular events. A study in 2018 showed that a low level of NEAT is associated with obesity, and that a higher level of this type of physical activity enhances lifestyle. People who report having a moderate-to-high level of activity throughout the day outside of formal exercise also report feeling more energetic and an improvement in mood versus when they experience days of low levels of physical activity. From disease prevention to feeling good both physically and mentally, it’s clear that NEAT is a useful tool. Ways to Boost Your NEAT (and Still Be Productive)
Whether you have a goal to lose body weight, prevent cardiovascular disease, or feel more energetic, NEAT could be your ticket to get there. Little choices and small steps taken repeatedly can add up to big achievements when it comes to your health. There’s no one-size-fits-all approach to wellbeing - find what works for you and your health journey and stick to it!
Breathwork certainly has received a lot of attention in the fitness and health scene in the past few years, and for good reason. Diaphragmatic breathing, which involves allowing your diaphragm and abdominal muscles to move with your inhales and exhales, has been shown to have positive mental and physical health outcomes. When it comes to strengthening the muscles in your core in order to move well and prevent injury, your breath is an essential piece of the puzzle. Creating and maintaining proper intra-abdominal pressure helps protect your spine, and this pressure has a lot to do with your breath. ![]() When you breathe in, your goal is to use your primary inspiration muscles. These include your diaphragm and the muscles that connect your ribs. Instead, many people use more of their secondary muscles - the muscles in and around your neck and chest - to breathe in, which can cause tightness in the shoulders, tension in the neck, and even hand numbness. By focusing on utilizing your primary inspiration muscles when you breathe in, along with gently bracing your abdominals and engaging your pelvic floor when you exhale, you are setting yourself up with a breathing pattern that supports you both at rest and while exercising, keeping your body both efficient and safe. Have you ever held your breath during a tough exercise or while lifting something heavy? It can be a natural response in the body. By mindfully incorporating a diaphragmatic breath (inhaling to prepare, exhaling on the exertion), you not only protect yourself from back injuries, but you also help keep your intra-abdominal pressure regulated to avoid injuries like hernias, pelvic organ prolapse, and diastasis recti. If that doesn’t motivate you enough, your deep breath helps you engage and utilize your abdominals more than if you hold your breath or only breathe with your secondary inspiration muscles, which helps your core be even stronger. Correcting a shallow breathing pattern can take time, so be patient and practice daily to establish a new pattern. To practice, find a comfortable place to sit with your spine tall or lie on your back. Place your hands on the sides of your rib cage, thumbs behind you and four fingers wrapping around front. Take an inhale, intentionally expanding into your hands, allowing your inhale to travel down and gently expand your belly and relax your pelvic floor. Your diaphragm will move down along with it. As you exhale, think about gently guiding your hands in, bracing your belly, and gently lifting and contracting your pelvic floor. Repeat 10 times. Your breath is truly the foundation of everything you do, and when you establish a proper breathing pattern, it can help with many other processes and movements of the body as well, allowing your core muscles to fire for stabilization and support.
If you feel like you need more help with coordinating your breath, core, and pelvic floor, reach out to us today to schedule a FREE discovery visit! |
AuthorsDr. Luke Greenwell, Dr. David Bokermann, Dr. Sarah Greenwell, & Dr. Ariel Sernek are Performance Based Physical Therapists with extensive backgrounds in treating the injured athlete. At RecoverRx, they are passionate about returning people to the sports & activities they love. Check out more about them by visiting our About Us page. Categories
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