Contact Us (949)-276-5401 info@rauschpt.net
Follow Us:
×

Blog

Month: August 2022

Stay Cool with Hydrating Foods

Posted on by rauschpt

Hydration is essential to keep the body functioning properly. Through it, we maintain balanced body temperature, protect organs from diseases, eliminate toxins, and help lubricate the mucous membranes. We bring you some of the best hydrating foods to eat during summer — or anytime, really. Read along to get some ideas for your next pre-workout snack.

Summertime is here! It’s time to get out your flip flops, sunscreen, beach towel, and…cucumbers? As much as we love sunbathing, the warmer weather can increase the risk of dehydration. Being out in the heat can lead to excessive sweating as your body tries to cool itself down, and if you are not properly replenishing these fluids, you may become dehydrated.

In fact, did you know that roughly 60% of the human body is made of water? So you can guess water is pretty important for overall health. Still, it is estimated that 75% of the U.S. population is chronically dehydrated. Dehydration can negatively affect health, causing headaches, fatigue, muscle cramps, and low blood pressure. It can also impair athletic physical performance, which can be an issue for athletes and boxers alike. If not addressed, prolonged dehydration can lead to serious complications such as increased heart rate and organ failure.

To meet your hydration needs, health professionals recommend drinking a minimum of 64 to 96 fluid ounces – eight to twelve cups – of water daily, which works for most people. However, if you are a boxer who is sweating excessively from your workouts, or someone who spends a lot of time out in the heat, you may need to consume more. Beyond drinking more fluids, a way to increase your fluid intake is to “eat your water” with these water-rich foods.

BEST HYDRATING FOODS TO EAT THIS SUMMER

Fruits

  • Watermelon: One of the most hydrating fruits, watermelon is also a rich source of vitamin C and potassium.

  • Strawberries: An antioxidant food, strawberries are an excellent source of vitamin C and fiber.

  • Cantaloupe: An excellent source of vitamin C, cantaloupe also provides beta-carotene, which the body converts into vitamin A.

  • Peaches: Rich in fiber, peaches are also a good source of vitamin C, which acts as an antioxidant.

  • Oranges: An excellent source of vitamin C, oranges also provide fiber and folate.

  • Grapefruit: Rich in water and vitamin C, grapefruit contains great amounts of vitamin A.

  • Pineapple: A nutrient powerhouse, pineapple is an excellent source of vitamin C, fiber, manganese, and B vitamins.

Vegetables

  • Cucumber: A water-rich food, cucumber is known for its high vitamin K content.

  • Lettuce: This low-calorie leafy green is an excellent source of vitamin K.

  • Spinach: A nutrient powerhouse, spinach contains large amounts of vitamins A, C, and K, as well as iron, folate, and fiber.

  • Celery: Beyond providing a high content of water, celery is a great source of fiber and potassium.

  • Zucchini: Rich in many nutrients, zucchini is an excellent source of vitamin A.

  • Tomatoes: Known for their antioxidant benefits, tomatoes are also a good source of vitamin C and potassium.

  • Bell peppers: An excellent source of vitamin C, bell peppers also contain fiber and vitamin A.

  • Cabbage: Rich in vitamin C and vitamin K, cabbage contains powerful antioxidants.

HOW TO INCORPORATE THESE FOODS INTO YOUR DIET

Breakfast

  • Top your yogurt bowl with strawberries

  • Add tomatoes to your omelet or avocado toast

  • Pair your meal with a grapefruit or an orange

Lunch

  • Try grilling zucchini at your next barbecue

  • Saute spinach with garlic and lemon as a side dish

  • Add lettuce to your sandwich or wrap

Snacks

  • Pack watermelon slices and pineapple for a beach day

  • Add cucumber to your water or enjoy it in a green juice

  • Dip celery into hummus or peanut butter

Dinner

  • Add bell peppers or cabbage into a stir-fry

  • Try a new stuffed bell pepper recipe

  • Swap pasta for spiralized zucchini for a healthier noodle option

Dessert

  • Enjoy a juicy peach for a healthier sweet treat

  • Top your favorite ice cream with fresh berries

  • Try watermelon with a squeeze of lime and a pinch of chili powder

HYDRATION IS KEY

Staying hydrated is extremely important for human health. If you’re a boxer, you need to ensure you properly hydrate before, during, and after a workout. In the summertime, there is a higher risk for dehydration, especially for active individuals. While drinking plenty of water is essential for good health, boxers should also consume water-rich foods such as fruits and vegetables to prevent dehydration. These foods also happen to be extremely nutritious and beneficial for health. During the summer months, it’s a good idea to make your reusable water bottle your travel buddy, and to stock up on healthy, water-rich foods to keep you nourished and hydrated.

Physical therapy is a great addition to your workout regimen. Schedule your appointment with one of our sports PT specialists today! Let us help you perfect your form and increase your performance. Contact our experts today at 949-597-0007 and join our Facebook community here.

Reference: [https://blog.joinfightcamp.com/wellness/best-hydrating-foods/]

How to Treat Shoulder Pain from Sleeping

Posted on by rauschpt

If you’re noticing that your shoulder hurts after sleeping, or that sleep makes a preexisting shoulder pain worse, something is not right. Shoulder pain from sleeping can have several causes. Here, you can learn some of the possible reasons and how to prevent it. With the help of one of our PT experts, soon you’ll be able to learn more about your pain and recover from it. 

Sleep helps the body repair itself. However, some people may notice that their shoulder hurts after sleeping, or that sleep makes their preexisting shoulder pain worse.

Shoulder pain from sleeping has several causes. There are also a number of effective remedies.

This article discusses those causes, how to treat shoulder pain from sleeping, and how to prevent it.

Causes

Sleeping position

In some cases, shoulder pain from sleeping occurs due to a person’s sleeping position.

A small 2017 study found that people who sleep with their dominant hand on their forehead while lying on their back were most likely to experience shoulder pain.

This position puts more stress on the neck and shoulder muscles than others. It also puts more stress on the spine through a muscle called the scalene. This muscle is attached to both the shoulder and the spine through the ribs.

The stress on these muscles can cause several types of pain. Tightness of the neck and shoulder muscles can cause a tension headache, whereas tightness of the scalene muscle can cause tingling, pain, and weakness of the arms.

However, it is worth noting that this was a small study. Scientists will need to carry out more research to verify these results.

Frozen shoulder

Frozen shoulder is a very painful condition that causes inflammation in the shoulder. This can lead to stiffness and difficulty moving the affected joint.

This condition develops over time, but pain and stiffness may occur very suddenly. Recovery can take 2–3 years.

Doctors do not know why frozen shoulder happens. However, there are a number of risk factors that make it more likely to develop. These include:

  • diabetes
  • stroke
  • thyroid disorders
  • shoulder injuries
  • Parkinson’s disease
  • cancer

The symptoms of frozen shoulder are:

  • pain in one shoulder
  • difficulty rotating and moving the shoulder
  • neck pain

Osteoarthritis

Osteoarthritis is the most common joint disorder in the United States. Estimates suggest that 30.8 million people in the U.S. have this condition.

Osteoarthritis occurs when the cartilage at the end of a joint wears down over time.

There are several risk factors that may make osteoarthritis more likely. These include:

  • being older
  • being female
  • having a family history of osteoarthritis

The symptoms of osteoarthritis include:

  • pain
  • aching
  • stiffness

Osteoarthritis can affect any joint, but it is more common in the hands, hips, and knees.

Rotator cuff injury

The rotator cuff comprises four muscles that start on the shoulder blade and go into the shoulder joint. These muscles improve stability in the arm.

Sometimes, however, people injure this set of muscles, either through overuse or as a result of osteoarthritis.

Rotator cuff injuries (RCIs) range from inflammation of the tendons around the area to partial or complete tearing of the muscles.

Symptoms of an RCI include pain that may start off mild but gradually gets worse and difficulty moving the affected arm.

People are most at risk of an RCI when they are over 80 years old. There is also an increased risk of injuring one rotator cuff if the other is already injured.

Shoulder impingement

Shoulder impingement occurs when the shoulder joint traps some surrounding soft tissue. This can happen due to:

  • inflammation around the joint
  • muscular imbalance in the shoulder
  • RCIs

Symptoms of shoulder impingement include:

  • persistent pain that is not the result of an injury
  • difficulty and pain raising the arm above the head
  • pain when sleeping on the affected side

There are a range of treatment options available for shoulder pain due to sleeping. The best option will depend on the specific cause.

The sections below will outline some treatment options in more detail.

Reducing pain and inflammation

The first line of treatment for most types of shoulder pain is over-the-counter pain medication, such as acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs (NSAIDs).

People with arthritis, shoulder impingement, or inflammation in the shoulder may also find that resting the joint helps reduce pain.

Shockwave therapy may help reduce pain in some cases, but this therapy does not heal shoulder injuries.

Physical therapy

Physical therapy and home exercises are very effective treatments for RCIs and shoulder impingement. When it comes to shoulder injuries, the aim of physical therapy is to gradually increase a person’s strength and range of mobility.

Doing physical therapy in a swimming pool can help reduce the burden of gravity on the joints and make it easier for a person to build up their mobility.

The type of physical therapy and exercise a person needs for their shoulder pain will depend on the underlying cause. A physical therapist will be able to advise people on which exercises are safe and which activities to avoid.

Corticosteroids

Corticosteroids are drugs that can reduce inflammation. They can provide short-term pain relief for some shoulder conditions.

For osteoarthritis, corticosteroid injections provide 1–2 weeks of pain relief. However, they can result in cartilage and joint damage if doctors inject them too often.

Similarly, for frozen shoulder, oral corticosteroids can improve symptoms within the first 6 weeks. However, the symptoms may come back after this time, even if people continue taking the treatment.

Steroid injections may be more effective for frozen shoulder when a person combines them with another treatment, such as physical therapy.

For RCIs, there is some evidence to suggest that corticosteroid injections are more successful if doctors use ultrasound to identify the best place to inject the medication.

Surgery

If a person does not find relief from pain medication, steroid treatments, or physical therapy, a doctor may refer them to surgery.

For people with osteoarthritis, this may involve joint replacement surgery. This procedure requires a surgeon to replace the joint with an artificial implant.

For RCIs, a person may need to undergo rotator cuff repair surgery. Depending on the severity of the injury, the surgeon may either smooth the tendon or reattach the tendon where it broke.

A doctor treating someone with frozen shoulder may recommend hydrodilation or arthroscopic capsular release surgery.

During hydrodilation, a doctor will inject anesthetic into the arm at a pressure high enough to stretch the joint. However, this treatment can be very painful.

Arthroscopic capsular release surgery involves a surgeon cutting out the inflamed muscle that is making the shoulder freeze. This is the most invasive form of treatment for frozen shoulder.

Around 30% of shoulder impingement cases do not respond to nonsurgical treatment and will require surgery.

There are several different surgeries for shoulder impingement, including:

  • Subacromial decompression: During this operation, a surgeon will either remove the deltoid muscle that is causing the impingement entirely from the bone or separate some of the deltoid fibers, leaving the muscle attached.
  • Bursectomy: Inflammation of a tissue called the bursa can cause shoulder impingement. During this operation, a surgeon will remove the bursa.
  • RCI surgery: If the shoulder impingement is the result of an RCI, a doctor may refer a person for RCI surgery.

Prevention

To prevent shoulder pain from sleeping, a person can:

Change sleeping position

A 2018 study found that some sleeping positions may help reduce or protect against shoulder pain.

For example, positions that the researchers named “freefaller” and “starfish” — wherein a person lies with their arms extended above their head, either on their front or their back — were less associated with shoulder pain.

However, this study did not take into account other factors that could affect the amount of pain a person experiences after sleep.

Researchers should continue to study the effects of specific sleeping positions on pain to better understand the relationship.

Change the mattress

A 2015 study found that a medium-firm mattress helped reduce musculoskeletal pain in older adults.

Using medium-firm mattresses led to less pain than very firm mattresses, which suggests that having a mattress that is either too hard or too soft could make body aches worse.

Having the right pillow is also important. Different pillows can help reduce pain, depending on a person’s typical sleeping position.

  • For back sleepers, choose a thinner pillow that is thicker at the bottom and cradles the neck.
  • For stomach sleepers, choose a very thin pillow or no pillow at all.
  • For side sleepers, choose a firm, thick pillow that keeps the head level with the shoulders.

It is important to replace pillows every 18 months. Once a pillow loses its shape, it does not support the head and body as it should.

Improve sleep hygiene

For some people, not getting enough sleep may lead to increased pain. One study found that people who got less sleep were two to three times more likely to develop a pain condition.

Poor quality sleep leads to an increase in two different kinds of protein in the body. High levels of these proteins, called interleukin-6 and C-reactive protein, can cause the body to feel more pain.

Sleep hygiene is a series of practices that help regulate a person’s circadian rhythm and promote a good night’s sleep.

Habits that help with sleep hygiene include:

  • getting exposure to natural light in the daytime and darkness at night
  • creating a relaxing bedtime routine and sleep environment
  • avoiding stimulants such as caffeine or nicotine in the evening
  • avoiding naps of longer than 30 minutes during the daytime

Although alcohol consumption may help a person feel drowsy enough to sleep, it also reduces sleep quality later in the sleep cycle. The Sleep Foundation recommend drinking in moderation and away from bedtime.

Home remedies

There are ways to treat temporary shoulder pain at home. For a shoulder injury, the National Institute of Arthritis and Musculoskeletal and Skin Diseases recommend the RICE approach:

  • Rest the shoulder for 48 hours.
  • Ice the shoulder for 20 minutes four to eight times per day.
  • Compress the shoulder using a wrap or a bandage.
  • Elevate the shoulder above the chest.

NSAIDs such as ibuprofen may also help reduce shoulder pain in the short term. People should not use NSAIDs for more than 1–2 weeks, as they can cause side effects such as stomach bleeding when a person uses them for long periods of time.

Curcumin, a component of the spice turmeric, may also reduce joint pain. A review of three studies found that curcumin made a significant difference to people with arthritis in all three.

A 2010 study suggests that curcumin combined with frankincense may work more effectively than diclofenac (Voltarol).

When to see a doctor

It is important to see a doctor if shoulder pain does not go away despite making improvements to sleeping positions, sleep hygiene, and the mattress.

It is possible that the shoulder pain is a symptom of an underlying condition that may need medical attention.

Make sure what you’re feeling isn’t an aggravated injury or underlying chronic condition. We provide treatments that help improve and restore function and get you pain-free — with no prescription from a doctor required. Call our experts today at (949) 276-5401 and make an appointment. We would also love to have you join our Facebook community where you can get health and wellness updates and learn about what we have to offer ongoing!

Reference: [https://www.medicalnewstoday.com/articles/shoulder-pain-from-sleeping#outlook]

Get Your Legs in Shape for Summer Activities

Posted on by rauschpt

Summer is the perfect time for exercising outdoors: biking, hiking, swimming, and more. But they all require intense use of leg muscle groups. Are you ready for that? To help lengthen your leg muscles and increase flexibility, check out our tips and exercises below.

My favorite summer activities officially kick in when the calendar flips to May. It’s prime time for open water swimming, running, cycling, hiking, and anything else that gets me outside and moving. Yet, my first step is to get my legs in shape.

“Legs are the foundation for most activities,” says Vijay Daryanani, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital. “They’re home to some of the body’s largest muscles, and building healthy legs can improve one’s performance, reduce injury, and increase endurance.”

Four leg muscle groups to build for summer activities

Four muscles do the most leg work: quadriceps, gluteus maximus (glutes), hamstrings, and calves. Here is a look at each.

Quadriceps (quads). Also known as the thigh muscles, the quads are a group of four muscles (hence the prefix “quad’). They extend your leg at the knee and power every leg action: stand, walk, run, kick, and climb.

Glutes. The body’s largest muscles, the glutes (your buttock muscles) keep you upright and help the hips and thighs propel your body forward.

Hamstrings. The hamstrings are a group of three muscles that run along the back of your thighs from the hip to just below the knee. They allow you to extend your leg straight behind your body and support hip and knee movements.

Calves. Three muscles make up the calf, which sits in the back of the lower leg, beginning below the knee and extending to the ankle. They work together to move your foot and lower leg and push you forward when you walk or run.

Spotlight muscle strength and length

Strength and length are the most important focus for building summer-ready legs, says Daryanani. “Strengthening leg muscles increases power and endurance, and lengthening them improves flexibility to protect against injury.”

If you are new to exercise or returning to it after time off, first get your legs accustomed to daily movement. “Start simply by walking around your home nonstop for several minutes each day, or climbing up and down stairs,” says Daryanani.

After that, adopt a walking routine. Every day, walk at a moderate pace for 20 to 30 minutes. You can focus on covering a specific distance (like one or two miles) or taking a certain number of steps by tracking them on your smartphone or fitness tracker. You won’t just build leg strength — you’ll reap a wide range of health benefits.

There are many different leg muscle-building exercises, some focused on specific activities or sports. Below is a three-move routine that targets the four key leg muscles. Add them to your regular workout or do them as a leg-only routine several times a week. (If you have any mobility issues, especially knee or ankle problems, check with your doctor before starting.)

To help lengthen your leg muscles and increase flexibility, try this daily stretching routine that includes several lower-body stretches.

Dumbbell squats

Reps: 8-12

Sets: 1-2

Rest: 30-90 seconds between sets

Starting position: Stand with your feet apart. Hold a weight in each hand with your arms at your sides and palms facing inward.

Movement: Slowly bend your hips and knees, leaning forward no more than 45 degrees and lowering your buttocks down and back about eight inches. Pause. Slowly rise to an upright position.

Tips and techniques: Don’t round or excessively arch your back

Make it easier: Do the move without holding weights.

Make it harder: Lower yourself at a normal pace. Hold briefly. Stand up quickly.

Reverse lunge

Muscles worked: quads, glutes, hamstrings

Reps: 8-12

Sets: 1-3

Rest: 30-90 seconds between sets

Starting position: Stand straight with your feet together and your arms at your sides, holding dumbbells.

Movement: Step back onto the ball of your left foot, bend your knees, and lower into a lunge. Your right knee should align over your right ankle, and your left knee should point toward (but not touch) the floor. Push off your left foot to stand and return to the starting position. Repeat, stepping back with your right foot to do the lunge on the opposite side. This is one rep.

Tips and techniques:

  • Keep your spine neutral when lowering into the lunge.
  • Don’t lean forward or back.
  • As you bend your knees, lower the back knee directly down toward the floor with the thigh perpendicular to the floor.

Make it easier: Do lunges without weights.

Make it harder: Step forward into the lunges, or use heavier weights.

Calf raises

Muscles worked: calves

Reps: 8-12

Sets: 1-2

Rest: 30 seconds between sets

Starting position: Stand with your feet flat on the floor. Hold on to the back of a chair for balance.

Movement: Raise yourself up on the balls of your feet as high as possible. Hold briefly, then lower yourself.

Make it easier: Lift your heels less high off the floor.

Make it harder: Do one-leg calf raises. Tuck one foot behind the other calf before rising on the ball of your foot; do sets for each leg. Or try doing calf raises without holding on to a chair.

Rausch PT professionals have the skills and expertise you need to improve and restore your muscle to enjoy summer to the fullest. Book your appointment today at 949-276-5401 and meet our experts. To get health and wellness updates and learn about what we have to offer ongoing, join our Facebook community.

Reference: [https://www.health.harvard.edu/blog/strong-legs-help-power-summer-activities-hiking-biking-swimming-and-more-202205122743]

Copyright 2026. www.RauschPT.net