Thanksgiving Day is upon us!
How can we prepare AND enjoy our big Thanksgiving Day celebration without feeling rushed, overcommitted, and frazzled?
Start planning now!
Schedule time each day to work on your to-do list
Ask for help!
Take care of yourself
Have you ever said, “There is just not enough time in the day!”?
Or, maybe you feel like you are busy all day rushing from here to there yet at the end of the day you find yourself saying, “I didn’t get anything done!”
Before we can talk about finding time in a crazy busy schedule, we have to look at Time Stealers - those little pesky gnat-like things that absorb your time and lead to a sense of overwhelm.
Time Stealer #1:
Hitting The Snooze Button
Seriously, if you hit the snooze button 3x every morning, you probably just lost 20-25 minutes right smack at the beginning of the day without your foot even hitting the floor. You are now 20-25 minutes late to your “perfectly” planned day.
If you have trouble getting up in the morning, then you probably need to evaluate your bedtime. The average adult needs 7-9 hours of sleep. You can’t burn the candle at night and expect to start your day feeling rested.
Time Stealer #2:
“I don’t have time to go to the gym.”
“I can’t go to the gym because I don’t have a babysitter.”
“It’s too cold - I don’t like sweating then walking out into frigid air.”
“There are too many germs at a public gym.”
“I don’t feel comfortable exercising in front of other people.”
“I can’t afford a gym membership.”
If you have ever said anything like these before, then you need to create a gym workout space at home WITH NO MORE EXCUSES!
Exercise is important for your health.
Exercise helps to manage your weight.
It reduces blood pressure.
It reduces the risk of Type II diabetes.
It helps you burn off energy so you sleep better.
It helps to reduce stress.
And, it is FUN!
You don’t need a ton of equipment at home. You just need some basics.
Here is my recommended list - you can get these on Amazon through my website so you don’t...
“Lunges and squats - don’t they do the same thing in strengthening your legs?”
“Why should I do lunges AND squats?”
“If I’m short on time, can I do lunges OR squats?”
If you have ever had these questions, the answers can be found in this video!
Enjoy your next workout!
Have you ever purchased shoes and when you get them home, no matter what type of socks you wear, you feel like the shoe isn’t tight enough?
What’s really annoying is when you feel like your heel keeps slipping out.
When you were in the store, you didn’t think it was a big deal but now that you’re home you can stand feeling like your shoe doesn’t fit right.
You might even consider taking the shoes back.
While it is true that you might have purchased too big of a shoe size, it is also true that it could just be the way you are lacing your shoe laces.
Here is a quick little video that can solve the problem of your heel slipping up and down or out of the shoe:
If you have narrow feet or if you have wide forefeet (the front part of your foot) combined with a narrow heel, then lacing your shoelaces like I demonstrate in the video could save you a lot of frustration!
I use this technique on almost all my lace-up shoes and guess...
I recently had a patient ask me where a flu shot should be administered. This may seem like an odd question since I am a Doctor of Physical Therapy and not a family physician. However, the reason she asked is because she had received another type of shot 2 weeks prior and her left shoulder had been painful since. She was due to have a flu shot and was concerned that her shoulder would be re-aggravated.
With flu season quickly approaching and because my patient asked me about this, I felt compelled to address an unfortunate situation that has occurred at least 3 times in recent years. I have cared for patients who received a flu shot only to discover shoulder pain within minutes to hours after the injection. Their pain persisted and ultimately resulted in a trip to the orthopedist and a prescription for physical therapy.
Flu shots are typically administered in the meatiest or thickest portion of the deltoid muscle of the upper arm. However, on rare occasions, the person administering...
This is a common question I get asked, especially when a teammate or the news reports on a high profile professional athlete tearing their ACL (anterior cruciate ligament in the knee).
Anytime an injury hits close to home, people become instantly aware that they could be at risk for injury too. It can be a little scary because sports are supposed to be fun. No one plays a sport and thinks they will get injured. In fact, most of the time people think that getting injured will never happen to them.
This is a myth. Injuries do happen and they can happen to you, your son, your daughter, and even your spouse.
Let’s look at some facts to show that while ACL injuries seem like a very common occurrence, the incidence of ACL injuries is low compared to the number of athletes participating in sports.
Have you ever felt like the room is spinning around you?
I’m not just talking about feeling a little lightheaded because you stand up too quickly.
I’m talking about no matter whether you are sitting or standing, eyes opened or closed, lying on your back or lying on your side - none of that matters because the room is spinning and it won’t stop.
You feel like you are on a never ending merry-go-round and can’t get off.
If it is really bad, you feel like you are in a house of mirrors and you can’t tell where the floor and the wall start and stop.
If you have ever experienced the room spinning like this, then you have suffered from vertigo or dizziness.
Why do you experience vertigo?
Here’s a few reasons why people with vertigo might see me in my physical therapy office or via online video chat:
If you google “natural pain relief”, you will be inundated with a countless number of commercial products, supplements, herbs, etc. You could have your own small pharmacopeia of over-the-counter remedies.
The question is do any of these products actually work?
Besides natural pain relief options, you have the option of prescription medications. With the rise in opioid use and abuse, many physicians are a bit more stingy with prescribing pain medication and many patients are shying away from wanting to even start them. Unfortunately, there are still too many people dependent on both prescription and over-the counter medications to mask their pain - whether it be physical, psychological, or emotional pain that grips them.
What happens when the prescription medications no longer work or the physician stops prescribing them?
Many people turn to alcohol and/or illegal substances to self-medicate. What starts out as one drink turns into another and another and another....
As I write this blog, I am reminded that September 6th is National Read A Book Day.
Have you held a book in your lap and after reading it for awhile, tried to look up but felt a “kink in your neck”?
Or, maybe your son or daughter stayed up late cramming for an exam and then complained about a “kink in their neck” the next morning?
In my own personal experience, I have awakened with a “kink in my neck”.
Why does this happen?
One of the most common reasons the “kink in the neck” occurs is because of muscle imbalances.
What’s out of balance?
Stand up wherever you are right now.
Stand and move your chin to your chest to look down at your feet. Do you feel a pull in the back of your neck?
Imagine standing or sitting in this position for 1 hour. The muscles in the back of your neck would get nice and stretched but the muscles in the front of the neck would get nice and tight.
When someone is reading for awhile and...
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