How To Improve Knee Strength

Have you ever had difficulty standing up from a chair or squatting down to pick up a laundry basket?

 

Have you ever felt weakness in your legs and struggled to go up and down stairs?

 

If you answered “Yes” to any of these scenarios, then it’s very likely that your legs aren’t as strong as they should be.

 

In a recent video, I describe three exercises that can help increase knee strength so that your legs can start feeling stronger.

 

Strengthening the muscles in your legs is key to protecting your knee joint. When your gluteal, quad, and hamstring muscles are weak, they cannot accept the forces you place on your body during daily activities like walking, going up and down steps, and squatting to lift a laundry basket from the floor. If your muscles don’t do the work to absorb those forces, then your joints will. Strengthening + flexibility promotes bone health, joint health, and easier mobility.

 

If it is a constant battle...

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How To Recognize Signs and Symptoms of Parkinson’s Disease

April is Parkinson’s Awareness Month and it’s important to learn more about recognizing the signs and symptoms associated with Parkinson’s Disease:

 

  • Decreased Balance
  • Tremors
  • Weakness
  • Gait Changes
  • Altered Posture

 

In a recent Facebook video, I reviewed these signs and symptoms plus went into detail regarding a few solutions to improve these areas of difficulty.

 

I also encourage you to visit the Parkinson’s Foundation website to learn more about various resources available to you or a loved one. You can also take a short quiz at #KnowMorePD now

 

Exercise, physical therapy, and nutrition can play important roles for patients with Parkinson’s Disease. If you have questions, I encourage you to speak up and learn as much as possible so you can manage PD in the most optimal way. I’m happy to start a conversation with you!

 

To Your Best Health,

Dr. Jeanette

 

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How To Prevent Boredom In Your Workouts

A year ago I was bored with exercise. I had done the same exercise video series for 8 consecutive years and I was losing motivation. With COVID-19 and quarantine just in its infancy, the last thing I felt like continuing was the same video series again.

 

I tried walking on my treadmill. I tried walking outside. I tried lifting weights. I became really frustrated because not only was I bored, but my fitness had plateaued. I gained 12 pounds because I was eating the same amount of food even though I was not exercising as consistently or intensely as previously.

 

I was in a rut.

 

Have you ever been in a rut?

Have you ever felt like you should be doing more yet don’t really know what to do?

 

That was me. And, what made it worse was that I was super motivated in creating exercise plans for my patients. I had endless ideas for them and they were having fun plus getting the results they wanted with the exercise programs I was creating for them.

 

But,...

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How About A Little Pre-Shovel Exercise Warm-Up For Muscles To Prevent Injury?

You may have heard of warming up your muscles before going for a run or swinging a golf club, but what about warming up before you shovel snow?

 

Shoveling snow is physical activity and it is recommended to warm-up before ANY type of physical activity so that your muscles are prepared to move the way you want them to move.

 

In a recent video that I created, I take you through a really cool warm-up that you can do before shoveling snow, going for a run, swinging a golf club, or shooting some hoops.

 

Why is it important to warm-up your muscles?

  • Prepares your muscles for more intense movement
  • Increases circulation
  • Increases heart rate
  • Improves range of motion
  • Improves dynamic flexibility
  • Improves mental clarity and focus when you visualize your upcoming workout as you warm-up
  • Reduces stiffness
  • Decreases soreness from previous workout
  • Reduces risk of injury

Next time you’re ready to shovel snow, clean your house, do some yard work, or exercise, keep this video ...

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2 Steps to Losing Weight When Your Body Hurts

My knees hurt. My hips hurt. My back hurts.

 

How am I supposed to lose weight if it hurts to move?

 

I can’t exercise! I’ll hurt more!

 

Does this sound familiar?

 

Check out my recent Facebook video to learn 2 key solutions!

https://www.facebook.com/jeanette.brandtdewitt/videos/2217414161729475

 

If you are struggling with weight loss or if you are struggling with aches and pains, I don’t want you to suffer. Please do not hesitate to reach out to me. I am happy to start a conversation. You can reach me at [email protected]

 

To Your Best Health,

Dr. Jeanette

 

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2 Tips To Performing Your Best Lunge

Lunges are a common exercise that people do at home and at the gym. 

 

Unfortunately, knee pain while lunging is a common complaint!

 

Lunges are a simple exercise to do but they can also wreak havoc if performed incorrectly.

 

Two tips make this exercise easier and more effective!  

 

Tip #1 = Keep your knee in line with your 2nd toe

Tip #2 = Do not let your knee cross in front of your toes

 

Here’s a quick video from a recent Facebook Live to show you how to perform a lunge correctly:

https://www.facebook.com/ApexNetworkMtPleasantWI/videos/643843516277995

 

If you have any questions or are experiencing knee pain, please do not hesitate to reach out and connect. You can contact me directly at [email protected]

 

To Your Best Health,

Dr. Jeanette

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It’s Hot! How To Keep Your Student-Athlete Cool!

The dog days of August are here. 

 

Are you ready?

 

With temperatures fluctuating between cooler night temps in the 60’s and higher day temps in the 80’s/90’s, it can be difficult to predict how to beat the heat. For student-athletes, morning practices might feel cool while afternoon practices might feel exhaustingly hot.

 

Two of the best ways to counteract the heat is staying properly hydrated and knowing the initial signs of minor heat illness so it doesn’t lead to exertional heat stroke.

 

One of the best resources available is the National Athletic Trainers’ Association Infographic on “Beat The Heat” at https://www.nata.org/sites/default/files/hydration_heat_illness_handout.pdf

 

If you are a coach, parent, or student-athlete, I highly recommend becoming familiar with the first signs of minor heat illness so that you can work with your Certified Athletic Trainer and take action quickly. 

 

...

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Why Your Hips Might Be The Answer To Your Back Pain

Did you know that 80% of Americans will suffer with back pain at some time in their life?

 

While there are numerous reasons a person can have back pain, an often overlooked cause is poor hip mobility.

 

That’s right, if you have tight hips that lack rotation, your back can start hurting because it is trying to compensate for lack of mobility in your hips.

 

For 2 quick exercises to help increase hip mobility, I invite you to check out a recent Facebook video I did: https://www.facebook.com/jeanette.brandtdewitt/videos/2110294555774770

 

The 2 exercises I share in the video help with hip internal and external rotation. When the hips internally rotate, it’s like when you cross your legs. When your hips externally rotate, it’s like resting your ankle on your opposite knee to tie your shoe. If your hips can’t rotate well in either direction, then you can strain your back.



Take home message: Happy hips = a happy back!



To Your Best Health,

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Best Exercises For Weight Loss

I recently received a question asking about the best exercises for weight loss. 

 

This is a fantastic question! 

 

I am so glad this gentleman asked it because he, along with many people, think there must be a very specific exercise or collection of exercises that will drop the most pounds.

 

This belief is false. There is no single exercise or exercise program that will immediately cause the most dramatic weight loss.

 

What? Are you serious? What about all those claims from fitness gurus that their programs are the best, will cause the most extreme weight loss, or work the fastest?

 

Are they lying?

 

Absolutely NOT!

 

They are NOT lying because these programs work. These programs do help people lose weight but it is almost impossible to say which program works the best and the fastest because exercise alone will not help decrease weight unless it is combined with other healthy habits.

 

What?

 

The answer to weight loss is...

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How To Get Your Kids Excited About Exercise!

Summer is the perfect time to create the healthy habit of exercise with your kids. The weather is warmer and the sun is shining - kids naturally want to get outside and play!

 

Exercise = PLAY!

 

The #1 way to get your kids to exercise is to MAKE IT FUN!

 

Many kids love water so here are a few options - some a little pricey and some a little easier on the wallet!

  • Buy a pool! Yes, this may be the most expensive option but it will create endless hours of imaginative exercise - your kids will think of games and competitions on their own!
  • Sprinkler or water hose! Sometimes there is nothing like coming home after riding bikes and jumping through the water sprinkler or squirting each other off with the hose!
  • Water balloons! Numerous games can happen with water balloons besides the traditional water balloon fight!
  • Wash the car! Okay, so maybe this is a sneaky way to get a chore done but washing the car and spraying the water hose is still cool fun in the sun!

 

What...

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