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...
April is Parkinson’s Awareness Month and it’s important to learn more about recognizing the signs and symptoms associated with Parkinson’s Disease:
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.
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,
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.
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?
Next time you’re ready to shovel snow, clean your house, do some yard work, or exercise, keep this video ...
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!
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,
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:
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,
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.
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,
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?
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.
The answer to weight loss is...
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!
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