If you’re wondering whether you need to stretch before or after you exercise, congratulations! That means that you’ve committed to an exercise plan and are on your way to wellness. Remember, before starting any exercise program, be sure to consult with a medical professional. At Southeast Orthopedic, our physical therapy team is happy to talk through the best and safest ways to workout to minimize injury and treat old wounds with care.
If you’re wondering whether you need to stretch before or after you exercise, congratulations! That means that you’ve committed to an exercise plan and are on your way to wellness. Remember, before starting any exercise program, be sure to consult with a medical professional. At Southeast Orthopedic, our physical therapy team is happy to talk through the best and safest ways to workout to minimize injury and treat old wounds with care.
The Benefits of Stretching Before You Exercise
Stretching before you exercise has numerous benefits. Stretching is a gentle way of waking up the body and increasing both blood flow and heart rate. You can choose to do static stretching, in which you sit or stand while isolating individual muscles or groups of muscles while holding still. You may also try dynamic stretching, which means moving your body while stretching. For example, rotating your shoulders in place is a form of dynamic stretching you can before lifting weights. Stretching helps to “warm” your body and prepare it for exercise. It’s also a great way to check in with your current energy levels, any pain you’re dealing with, and your general physical concerns before diving into rigorous movement.
The Benefits of Stretching After You Exercise
But hold on a minute, stretching before you workout doesn’t mean that you shouldn’t stretch after you exercise as well. In fact, bookending your exercise with short stretch sessions is a great way to stay healthy and avoid a damaging injury that could one day lead to major surgery, like a knee replacement. Stretching after a workout helps your body to calm down gently rest your muscles after exertion. Be careful not to overdo it when you stretch after a workout; it’s easy to overextend “warm” muscles, so take it slow and breathe deeply. Not sure exactly how to stretch after a workout for the best benefit? Work with a qualified physical therapist to develop a solid stretch plan, and you should begin experience less soreness and greater stamina in your workouts to come.
At Southeast Orthopedic Specialists, our team of physical medicine and rehabilitation doctors is happy to work out with home athletes at every level. Exercise is a great way to stay fit and healthy, and we can help you do so while minimizing the risk of injury or ongoing pain. Get in touch today!
Ways to Deal With Hand Arthritis
In general, the joints of the hands are most frequently affected by arthritis. From writing a grocery list to opening the pantry door, the pain and limited mobility caused by arthritis in the hands can prevent us from accomplishing even the simplest of daily tasks. However, we offer a variety of innovative treatments to residents in and around Jacksonville, Florida. For example, a platelet-rich Plasma injection (PRP)can be used to relieve osteoarthritis symptoms. The symptoms of rheumatoid arthritis can be relieved with physical therapy.
If you have arthritis, use the exercises below to ease your pain now and then contact Southeast Orthopedic Specialists at (904) 634-0640 or via our online form to make an appointment with an experienced orthopedic doctor.
7 Hand Exercises for Individuals with Arthritis
1. Finger Lift
- With your palm facing down, put your hand on a table.
- Slowly lift one of your fingers as high above the table as you can (keeping your palm flat).
- Gently lower your finger.
- Perform this exercise for each finger on each hand.
Repeat at least 8 times per hand.
2. Make a Fist
- Slowly close your fingers into a fist.
- Wrap your thumb around your fingers.
- Hold this for at least 30 seconds.
- Open your hand.
- Stretch your fingers out.
Perform this exercise 4 times for each hand.
3. Thumb Bend
- Bend your thumb toward your palm.
- Try and touch your pinky with your thumb.
- Hold this position for a few seconds.
Perform this exercise 10 times for each hand.
4. Pinch Strengthener
This exercise helps develop your thumb and finger muscles, making it easier for you to tear packages open, turn keys and pull on a car-door handle. Keep in mind that you should only perform this particular exercise a few times a week (with 48 hours between your sessions). Furthermore, individuals who have damage to their thumb joint, need to skip this exercise altogether.
- Pinch a soft, foam ball between your fingertips and your thumb.
- Hold this for at least 30 seconds and then release.
Repeat this exercise 10 to 15 times for each hand.
5. Finger Stretch
- Place your hand with your palm facing down on a flat surface. Your hand should be relaxed, but not completely flat.
- Gently stretch your fingers until your hand is flat (without forcing your joints). If you are unable to make your hand completely flat, just do the best you can.
- Hold this position for at least 30 seconds.
Perform this exercise 4 times with each hand.
6. Squeeze a Stress Ball
Stress balls make great grip strengtheners. As you strengthen your grip, you will find that it is easier for you to turn door knobs and hold things. Keep in mind that you should only perform this particular exercise a few times a week (with 48 hours between your sessions). Also, if you have damage to your thumb joint, you need to skip this exercise altogether.
- Squeeze your stress ball as hard as you can (without causing pain).
- Hold the squeeze for a few seconds.
- Release the ball.
Perform this exercise 15 times for each hand.
7. Claw Stretch
- Holding your hand in front of you with your palm facing you, slowly bend all of your fingertips (at the same time) toward the base of their own finger. Your hand should look like a claw as you are performing this exercise.
- Hold this for at least 30 seconds.
Repeat this exercise 4 times for each hand.
Your Foot Pain Could Be Plantars Warts
Lots of people suffer from foot pain, and in many cases, discomfort is ignored or “written off” as just part of the natural wear-and-tear of everyday living, the effects of aging or wearing ill-fitting shoes. But is it? The feet are some of the most complex structures in the body, comprising dozens of bones, joints, muscles, ligaments and other components, and that means there are a lot of factors that can cause or contribute to foot pain. And while aging, strain and bad shoes can cause foot pain, there are other issues – often overlooked – that may also be at play. Among the more common issues are plantar warts.
Staying Germ Free at Work
It happens every year at the office. Employees go home with a stomach bug, the flu or another virus from the workplace. The germs that cause these illnesses can scatter throughout the workplace in just a few hours. And those germs lurk in the most unexpected places. Here are some tips on how to get rid of those germs.
Same Day Joint Replacement Procedures
One-day joint replacement today can have you home tomorrow. It’s an innovative approach that means patients can have surgery one morning and return home the next day. There have been advances in pain management with knee joint or hip joint replacement procedures where rehabilitation can begin just hours after surgery with minimal discomfort. Previously, joint replacement patients would have a hospital stay of three to four days. Also, joint replacement surgery used to require the cutting of tendons and muscles, but not any longer. Only a small incision is made. It’s known as natural interval, and the risk is minimal.
The Advancements in Joint Replacements
There have been a number of advancements in joint replacement surgery that yield positive results for patients. The SuperPath hip approach allows the surgeon to perform a hip replacement without having to twist the leg or dislocate the hip joint. This advancement gives the patient a quicker recovery period and less chance of a post-operative hip replacement. The direct anterior hip replacement procedure is minimally invasive and replaces the damaged joint with polyethylene and titanium components. It’s known as muscle sparing surgery and the muscles are not cut during the procedure. Only a small incision is made. The end result is a quicker recovery period like the SuperPath hip method.
What Happens When You Crack Your Knuckles?
You might say that good news has popped up in recent years for people who find it soothing to crack knuckle joints.
Scientific research hasn’t come to a firm conclusion about what happens when you pop your knuckles. However, one thing that recent research indicates is that the cracking doesn’t cause arthritis.
Instead, two studies in 2015 shared the conclusion that knuckle cracking seems to improve range of motion. Also, researchers in both studies question the results of 1990 research showing that knuckle cracking may cause swelling and loss of grip.
Know More About Hand Surgery
Our hands are very important. They help us accomplish a wide variety of tasks, such as dressing, eating, writing, creating art and earning a living. To perform properly, the hands must have muscle contraction, tendon gliding and joint motion. An orthopedic hand specialist is trained to diagnose and care for hand problems, with or without surgery.
How to Deal With a Traumatic Event
People are severely hurt each day, whether in a car accident, a sudden fall, or another unexpected source of trauma. It’s hard enough to cope with one’s injury or situation in the moment, and the long-term healing can also be very challenging. We discuss ways to deal with the after effects of a trauma, including tips on how to care for your body, and your mind, while you heal.
Why Foot Care is Important
Your feet were made for walking, and it’s important not to tiptoe around the importance of foot health. Despite the distance from your heart, the health of your feet can impact your overall health. It’s important not to ignore foot pain. If your feet hurt, it’s time to see your doctor or schedule an appointment with a podiatrist. As a matter of fact, your feet should be checked regularly even before there is a problem. Comprised of over 50 bones, 200 muscles, 60 joints, tendons and ligaments, feet are really a true marvel of engineering.
