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Functionize Team

Soreness vs Pain: What’s the Difference?

There are many benefits to exercise, including the potential for improved physical and mental well being. However, there may also be some physical discomfort associated with these activities due to the stresses placed on the body. When experiencing discomfort, it is important to understand the difference between exercise-related muscular soreness and pain. Muscular soreness is a healthy and expected result of exercise. Pain may be indicative of injury. But pain is personal, and the degree of injury does not always equal the degree of pain. Also, different people have a different pain tolerance. Understanding pain is helpful to managing pain. Individual…

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6 Balance Exercises You Can Safely Perform at Home

Dangerous falls are common in people over 65 years of age and can result in serious injury, and even death. According to the Centers for Disease Control and Prevention, 2.5 million older people are treated in the emergency room for fall injuries each year. The average health care costs related to falls is $35,000 per fall. Performing safe home exercises can help strengthen your lower body to reduce your overall fall risk. Always check with your health care provider before beginning a home-exercise program. A physical therapist can evaluate your balance and let you know which exercises are safe for you to…

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5 Tips to Improve Your Swimming Stroke and Avoid Injury

Swimming is a low-impact exercise that works all the muscles in the body. That’s why many injured athletes turn to the pool to maintain fitness and rehabilitate an injury at the same time. This does not mean that swimming is an injury-free activity. Shoulder injuries are the most common injury in swimming, and a proper swim stroke technique is crucial in injury prevention of them. Here are 5 things to focus on to improve your swimming stroke and avoid injuries: 1. Bilateral Breathing The ability to breathe comfortably on both sides is important while swimming the freestyle stroke. By changing…

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5 Common Myths About Low Back Pain

5 Common Myths About Low Back Pain image

Low back pain is common. At some point in their lives, 80% to 90% of the adult population will experience low back pain. Unfortunately, studies show that many people with low back pain don’t get treatment that aligns with best evidence-based practices. Here are 5 common myths associated with low back pain: Myth 1: Spinal manipulation (mobilizing the joints in the spine) is the best method for treating low back pain. A study showed that exercise was proven to be more effective than manipulation (only 10% required manipulation). Myth 2: Ultrasound and electrical stimulation are proven to aid recovery from…

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Everything You Never Knew You Wanted to Know about Going to the Bathroom (Part 2)

Everything You Never Knew You Wanted to Know about Going to the Bathroom

Last week we looked at some guidelines for what might be considered “normal” bladder habits. Today we will cover some guidelines for healthy bowel habits. Norms: The average adult will have 1-3 bowel movements per day or 5-9 per week. Consistency of bowel movement should be firm and formed into logs. Should occur with ease – no straining necessary – and only take a couple of minutes You go less frequently: a) You could be constipated. Mild constipation can occur for numerous reasons including deviating from your normal routine (ever been backed up on vacation??). If this persists though, try…

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Everything You Never Knew You Wanted to Know about Going to the Bathroom (Part 1)

Everything You Never Knew You Wanted to Know about Going to the Bathroom

As a pelvic floor therapist, I often receive questions from patients about what is “normal” when it comes to bladder and bowel habits. Well, there are no firm rules, but here are some general rules of thumb to keep in mind when nature calls. Bladder Norms: Most adults urinate about 6-9 times each day and 0-1 times each night. The average adult bladder holds about 2 cups of urine during the day (~350 mL) and up to 4 cups at night (~800 mL). Most people have an urge to urinate when there is about 200 mL of fluid in the…

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Assess Your ‘Movement Health’ to Lower Your Risk of Back Pain

Movement Health | Blog

Americans spend more than $87 billion each year on low back and neck pain treatment, according to a study in the Journal of American Medical Association. To prevent that figure from rising further, we must find ways to prevent the high rate of back pain incidences from occurring in the first place. And that means getting real about how we move during a variety of activities throughout the day, whether we’re working at a desk, tending to a garden or lifting a heavy object. The path to better management of patients with back pain begins long before the first stab…

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Peri and Post-Menopausal Nutrition: What You Need to Know

Peri and Post Menopausal Nutrition | Blog

Women 40 (sometimes mid-30s) and older face multiple challenges with nutrition and health. Undesirable weight gain, the loss of lean body mass, bone health concerns, and other issues that occur during the years leading to menopause and beyond can be very frustrating. While estrogen therapy has been proven to help with some of these age-related changes, it is no longer a standard of care for all women, due to other potential undesirable outcomes including increased breast cancer risk. Working with a dietitian to establish a personalized approach during this stage of life can empower women to remain healthy and strong…

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Common basketball injuries and prevention tips

Basketball Injuries and Prevention | Blog

Basketball is the most popular youth sport in the US. A study by the National Athletic Trainers Association found that 22% of male basketball players have an injury that causes them to miss playing time each year. 42% of the time, that injury is to the ankle or foot, making this the most injured area. Some other common injuries to basketball players include: Lower Extremity Muscle strains such as a groin pull, quadriceps, hamstring, or calf strain Knee ligament injuries such as ACL, LCL, MCL tears or sprains Ankle sprains, including high ankle sprain Ankle fractures Overuse injuries such as patellar tendonitis, IT…

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The Big Deal with DR (Diastasis Recti)

The Big Deal with DR (Diastasis Recti) | Blog

Last year, Diastasis Recti (DR) made a big splash in the news when NPR covered a story on an exercise to flatten the “mummy tummy”. While it is common for pregnant women to experience diastasis recti during pregnancy (some studies state as many as 100% of women will experience DR during their pregnancy), even those who have never been pregnant can be affected by this orthopedic condition. What is DR anyway? DR is a separation of the rectus abdominis muscle (superficial abdominal muscle) from the central connective tissue called the linea alba. The degree of separation of the muscles, sometimes…

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