Embracing a fitness journey is all about taking steps towards a healthier and more active lifestyle. Plyometric exercises can invigorate your routine and enhance your overall fitness experience. These explosive movements, known for their dynamic and impactful nature, offer various benefits, from increased strength to improved agility. Learn all about this trend.

As a kid, I spent many Saturdays romping around my Florida neighborhood imitating Colonel Steve Austin, better known as The Six Million Dollar Man to avid TV watchers in the 1970s.

The popular show featured a bionic man — half human and half machine — who could jump from three-story buildings, leap over six-foot-high walls, and bolt into a full 60-mile-per-hour sprint. Naturally, these actions occurred in slow motion with an iconic vibrating electronic sound effect.

My own bionic moves involved jumping to pluck oranges from tree branches, hopping over anthills, and leaping across narrow ditches while humming that distinctive sound. I didn’t realize it, but this imitation game taught me the foundations of plyometrics — the popular training routine now used by top athletes to boost strength, power, and agility.

What are plyometrics?

Plyometric training involves short, intense bursts of activity that target fast-twitch muscle fibers in the lower body. These fibers help generate explosive power that increases speed and jumping height.

“Plyometrics are used by competitive athletes who rely on quick, powerful movements, like those in basketball, volleyball, baseball, tennis, and track and field,” says Thomas Newman, lead performance specialist with Harvard-affiliated Mass General Brigham Center for Sports Performance and Research. Plyometrics also can help improve coordination, agility, and flexibility, and offer an excellent heart-pumping workout.

Who can safely try plyometrics?

There are many kinds of plyometric exercises. Most people are familiar with gym plyometrics where people jump onto the top of boxes or over hurdles.

But these are advanced moves and should only be attempted with the assistance of a trainer once you have developed some skills and muscle strength.

Keep in mind that even the beginner plyometrics described in this post can be challenging. If you have had any joint issues, especially in your knees, back, or hips, or any trouble with balance, check with your doctor before doing any plyometric training.

How to maximize effort while minimizing risk of injury

• Choose a surface with some give. A thick, firm mat (not a thin yoga mat); well-padded, carpeted wood floor; or grass or dirt outside are good choices that absorb some of the impact as you land. Do not jump on tile, concrete, or asphalt surfaces.
• Aim for just a few inches off the floor to start. The higher you jump, the greater your impact on landing.
• Bend your legs when you land. Don’t lock your knees.
• Land softly, and avoid landing only on your heels or the balls of your feet.

Three simple plyometric exercises

Here are three beginner-level exercises to jump-start your plyometric training. (Humming the bionic man sound is optional.)

Side jumps

Stand tall with your feet together. Shift your weight onto your right foot and leap as far as possible to your left, landing with your left foot followed by your right one. Repeat, hopping to your right. That’s one rep.

• You can hold your arms in front of you or let them swing naturally.
• Try not to hunch or round your shoulders forward as you jump.
• To make this exercise easier, hop a shorter distance to the side and stay closer to the floor.

Do five to 15 reps to complete one set. Do one to three sets, resting between each set.

Jump rope

Jumping rope is an effective plyometric exercise because it emphasizes short, quick ground contact time. It also measures the coordination and repeated jump height as you clear the rope.

• Begin with two minutes of jumping rope, then increase the time or add extra sets.
• Break it up into 10- to 30-second segments if two minutes is too difficult.
• If your feet get tangled, pause until you regain your balance and then continue.

An easier option is to go through the motions of jumping rope but without the rope.

Forward hops

Stand tall with your feet together. Bend your knees and jump forward one to two feet. Turn your body around and jump back to the starting position to complete one rep.

• Let your arms swing naturally during the hop.
• To make this exercise easier, hop a shorter distance and stay closer to the floor.
• If you want more of a challenge, hop farther and higher. As this becomes easier to do, try hopping over small hurdles. Begin with something like a stick and then increase the height, such as with books of various thicknesses.

Do five to 10 hops to complete one set. Do one to three sets, resting between each set.

Discover the transformative benefits of plyometric exercises and count on our expert physical therapy team to guide you on a journey of strength, agility, and explosive movement tailored to your unique needs and goals. Schedule your appointment today at 949-597-0007 and start your path to a stronger you. You can follow us on TikTok and Instagram for more inspiration and tips.

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Reference: [https://www.health.harvard.edu/blog/plyometrics-three-explosive-exercises-even-beginners-can-try-202308022960]

Are you tired of waking up feeling like a creaky robot? We’ve all been there! The struggle of dealing with morning stiffness is real, and it can seriously put a damper on your day. But we’ve got your back (and your knees, and your hips!) with some tips to help you say goodbye to those stiff joints and welcome a more vibrant morning routine. 

Let’s reclaim your mobility together! Our expert team of physical therapists is here to help! Whether it’s targeted exercises, manual therapy, or personalized treatment plans, we’ve got the tools to get you moving with ease. Schedule your appointment today at 949-597-0007. For more inspiration and tips, you can follow us on TikTok and Instagram.

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Reference: [https://health.clevelandclinic.org/waking-up-stiff-how-morning-gel-can-affect-your-joints-tips-for-relief/]

VIP cash visits bypass traditional insurance providing the patient with more opportunities to work in-depth with their physical therapist. For those who do not have insurance coverage for physical therapy treatments, or for those whose insurance may have run out, Premium PT Experience, our new cash-based program, allows you access to your PT. Cash visits are gaining popularity due to the numerous benefits it offers to both patients and physical therapists. From enhanced personal care, access to different modalities, and extended time with the PT, cash visits open the world of VIP physical therapy treatments.

1. Enhanced Personalized Care:

One of the primary advantages of cash physical therapy visits is the level of personalized attention patients receive. While insurance allows for access to your PT, it may restrict treatment once benefits run out. Cash PT visits allow patients to still receive treatment. Without the constraints imposed by insurance companies, therapists can spend more time with each patient, tailoring treatment plans to their specific needs and goals. This individualized approach often leads to better outcomes and faster recovery times. Some of these benefits include:

• Specific treatment with extended time focusing on individualized needs
• Building a closer relationship with your PT increasing trust and helping to expedite progress
• Assessing individual biomechanics and adjusting therapy according to your needs/goals

2. Faster Access to Treatment:

Insurance-based physical therapy often involves time-consuming administrative processes, including pre-approvals and claim filings. By opting for cash-based visits, patients can bypass these delays and get immediate access to the treatment they need. This timely intervention can prevent conditions from worsening and reduce overall recovery time.

3. Focus on Preventive Care:

Utilizing cash physical therapy treatments allows for an emphasis on preventive care. Therapists can dedicate time to educating patients on injury prevention techniques and strategies for maintaining optimal physical health. This proactive approach can help patients avoid future injuries, reducing the need for extensive treatments down the line.

4. Freedom of Choice:

Choosing cash-based physical therapy grants patients the freedom to select their preferred therapist and clinic without being restricted by a network of providers dictated by insurance companies. This allows patients to find therapists who specialize in their specific condition or who use modalities such as cupping or scraping, depending on the needs of the patient.

5. Transparency in Pricing:

With cash-based physical therapy, patients know exactly what they’re paying for. There are no hidden costs, co-pays, or surprises in the form of denied claims. This transparency allows patients to make informed decisions about their healthcare and budget for their treatments accordingly.

Are you ready for the VIP treatment? With Premium PT Experience, our team can spend more individualized time working towards having you feel better and supporting you in reaching your goals. If you are interested in elevating your physical therapy treatment visit our socials or give us a call at 949.276.5401.

Stretching and foam rolling are two powerful tools that can take your fitness journey to the next level. Learn to release muscle tension, improve range of motion, increase blood flow, and promote better recovery. Dive into our valuable insights and practical tips to maximize your fitness potential. If you’re still stuck, come on in and see us! We will give you a customized routine for your pains and show you exactly how to soothe and heal your body.  

FOAM ROLLING — WHAT IS IT EXACTLY?

Fascia is the muscular connective tissue of the body: It holds everything together and acts as an elastic shock absorber. Fascia training with a foam roller or a Blackroll, therefore, plays an important role after your full body workout. Sometimes, intense bodyweight training or a tough running session causes the fascia to dehydrate. As a result, the fascia loses its elasticity and binds down, making the body more prone to injury.

The best times to do foam roller exercises are shortly before your workout and right afterwards, although then it should be slower and longer. Focus on the following body parts:

1. THIGH

Numerous squats and burpees can really take a toll on your quads. You can reduce muscle stiffness by slowly rolling your anterior, medial, and posterior thigh muscles after your workout.

2. LOWER LEG

Your shins and calves also get a pretty good workout when you go running or do bodyweight training. Therefore, don’t forget to foam roll them, too.

3. BACK

Full body training requires strong back and core stability. One way to avoid back pain is to massage these muscles regularly with a fascia roller. But don’t overdo it – make sure to massage slowly and carefully. When it starts to hurt, that’s when you should stop.

ROLL YOURSELF FIT 

Everyone who does physical exercise knows that stretching helps prevent sore muscles — it allows your muscles to recover after an intense workout. All too frequently, however, this knowledge doesn’t make its way into practice. Our daily life is stressful, and there is seldom time for thorough stretching. Taking 5 or 10 minutes for foam roller exercises after the workout is easy to squeeze in and can be really helpful for recovery.

Get ready to optimize your workouts and unleash your body’s true capabilities. Don’t let muscle tightness or limited range of motion hold you back. Choose physical therapy, choose Rausch PT! Contact us today at 949-597-0007 to schedule your consultation. For more helpful tips and information, follow us on Instagram.

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Reference: [https://www.runtastic.com/blog/en/stretching/]

Are you tired of living with chronic back pain that limits your mobility and affects your quality of life? Surgery may not be the only solution. At Rausch PT, our dedicated team of physical therapists is committed to helping you find relief, regain functionality, and restore your overall well-being. Learn here seven ways to treat chronic back pain without surgery.

Back pain is considered chronic if it lasts three months or longer. It can come and go, often bringing temporary relief, followed by frustration. Dealing with chronic back pain can be especially trying if you don’t know the cause.

Back pain rehabilitation specialist Andrew Nava, M.D. , offers insights into common chronic back pain causes and nonsurgical treatment options—and advises not to give up hope.

Common Causes of Chronic Back Pain

Chronic back pain is usually age-related, but can also result from a prior injury. The most common causes include:

• Arthritis of the spine —the gradual thinning of the cartilage inside the spine
• Spinal stenosis —narrowing of the spinal canal that may lead to nerve pain
• Disc problems, such as a herniated or bulging disc
• Myofascial pain syndrome—unexplained muscle pain and tenderness

In some cases, it’s difficult to pinpoint the cause of chronic back pain. “If your doctor has exhausted all diagnostic options, it’s time to seek a second opinion from a back pain specialist,” recommends Nava. It’s important not to make rushed decisions or undergo extensive medical procedures until the origin of the pain is found. Not only may they not help; they could make the pain worse, warns Nava.

If the source of the pain is not known or can’t be treated, your best option may be to work with your doctor on reducing the flare-ups and making the pain manageable with nonsurgical treatments.

Explore non-surgical treatment options for back pain. Our highly skilled physical therapists will assess your condition, develop a personalized treatment plan, and guide you through exercises that target the root causes of your pain. Contact us today at 949-597-0007 to schedule your consultation. And don’t forget to follow us on Instagram for more helpful tips and information on how to stay healthy and pain-free.

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Reference: [https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery]

Whether you’re an athlete, a fitness enthusiast, or someone recovering from an injury, understanding the intricate workings of the elbow can empower you to reach new heights of performance and recovery. In this article, we explore the marvels of the elbow joint, including its anatomy, function, and its impact on our overall physical health.

I recently saw a car vanity plate that read “LBODOC” (as in elbow doc). The driver — probably an orthopedic doctor or arthritis specialist — was clearly a fan of the elbow, an unassuming joint and a surprisingly central player in many daily tasks. I could relate: throughout my medical career, the elbow has been my favorite joint.

Here’s why we should give praise to elbows and do all we can to protect them.

What if we didn’t have elbows?

Let’s face it: the human experience would be quite different without elbows.

Imagine your arm without a joint that bends at the elbow. You’d be unable to easily feed yourself, put on makeup, shave your face, or brush your teeth. It’d be tough to get dressed or throw a ball without elbows. And, importantly, wiping yourself after using the bathroom would be nearly impossible.

Yet, when it comes to joints and joint disease, we hear little about elbows; hips and knees get most of the attention. So, let’s consider for a moment what the lowly elbow does and why it deserves more credit.

How do your elbows work?

Three bones come together at the elbow joint: the humerus, which is in the upper arm, and two long bones called the ulna and radius in the lower arm.

Your elbow has two main motions:

• Flexing and straightening. Flexing your arm allows you to bring your hand toward your body (flexion), which you do when bringing food to your mouth or putting your hands on your hips. Straightening your arm (extension) allows such motions as putting your arm in a shirt sleeve or reaching your toes.
• Turning up and down. You can also flip your palms from facing the ceiling (supination) to facing the floor (pronation). These motions are important for many common movements, such as turning a key or a doorknob.

Bumping your elbow: Why is it called the funny bone?

Probably for two reasons:

• The humerus in the upper arm sounds just like the word humorous, meaning funny.
• Bumping your elbow often puts pressure on the ulnar nerve, since it’s located between the bones of the joint. Pressure on this nerve can cause a funny tingling sensation that runs down your arm.

Elbow trouble: Four well-known problems — and a surprising fifth

Like so many overlooked and underappreciated things, most people think little about their elbows until something goes wrong. Here are some of the most common elbow problems:

• Arthritis. Several types of arthritis can affect the elbow, including rheumatoid arthritis, psoriatic arthritis, and gout. Interestingly, the most common type of arthritis, osteoarthritis, doesn’t usually affect the elbow unless there’s been prior damage to the joint.
• Bursitis. The bursa is a saclike structure that surrounds the tip of the elbow. Bursitis develops when it becomes swollen or inflamed, due to infection, gout, or bleeding.
• Tendonitis. Tendon inflammation (tendonitis) may develop on the inside part of the elbow (called “golfer’s elbow”) or the outside (called “tennis elbow”). Despite these names, you don’t have to play any particular sport to develop elbow tendonitis.
• Trauma. Everyday activities and athletic pursuits put the elbow at risk. A bike accident, falling off a skateboard, or just tripping on a curb and falling onto your arm can cause significant elbow injuries. These include ligament damage, broken bones, or bursitis.

And the surprising fifth problem? Cell phone-induced nerve irritation: holding your elbow bent for a long time can lead to “cell phone elbow” due to pressure on the ulnar nerve. This can cause numbness and pain down the arm. The solution? Put the phone down — or at least go hands-free.

How can you protect your elbows?

Considering all our elbows do for us, we need to do our best to protect them. That means:

• Wear elbow protectors when engaging in activities likely to injure the elbows (like skateboarding or roller blading).
• Learn proper technique for activities that can stress the elbow like racquet sports, baseball, weight training, or repetitive motions in carpentry and other types of work. For example, a trainer or coach can help you improve your tennis stroke to avoid overstressing the elbow joint and its tendons or ligaments.
• Use appropriate equipment. For example, avoid using a tennis racquet that’s too heavy for you.
• Train well. Strengthening forearm muscles and stretching can help avoid golfer’s elbow.

The bottom line

As the junction between hand and shoulder, our elbows play a pivotal role in everyday function. It’s high time we recognized them for what they do for us. Even if the elbow isn’t your favorite joint — as it is for me — perhaps it should be in your top five. After all, think of all the things you couldn’t do without them.

Ready to unlock the full potential of your elbow and transform your physical well-being? Don’t let elbow pain or limitations hinder your lifestyle. Take charge of your health with Rausch PT and experience the benefits of specialized PT care. Contact us today at 949-597-0007 to schedule a consultation and join our Instagram community @rauschpt. Follow us on TikTok for exclusive content.

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Reference: [https://www.health.harvard.edu/blog/give-praise-to-the-elbow-a-bending-twisting-marvel-202305242938]

Are you hesitant to take up running or other high-impact exercises because of fears that they will cause arthritis or worsen existing joint pain? You’re not alone. There’s a common misconception that running is bad for your joints, particularly in the knees. However, recent studies have found that this is not the case. In fact, running may even help improve joint health in the long term. Below, you can read some tips on how to maintain joint health while continuing to enjoy your favorite activity.

When I took up running in college, a friend of mine scoffed at the idea. He hated running and was convinced runners were “wearing out” their joints. He liked to say he was saving his knees for his old age.

So, was he onto something? Does running really ruin your joints, as many people believe?

Runners can get arthritis, but is running the cause?

You may think the answer is obvious. Surely, years of running (pounding pavements, or even softer surfaces) could wear out your joints, much like tires wear out after you put enough miles on them. And osteoarthritis, the most common type of arthritis, usually affects older adults. In fact, it’s often described as age-related and degenerative. That sounds like a wear-and-tear sort of situation, right?

Maybe not. Sure, it’s easy to blame running when a person who runs regularly develops arthritis. But that blame may be misguided. The questions to ask are:

• Does running damage the joints and lead to arthritis?
• Does arthritis develop first and become more noticeable while running?
• Is the connection more complicated? Perhaps there’s no connection between running and arthritis for most people. But maybe those destined to develop arthritis (due to their genes, for example) get it sooner if they take up running.

Extensive research over the last several decades has investigated these questions. While the answers are still not entirely clear, we’re moving closer.

What is the relationship between running and arthritis?

Mounting evidence suggests that running does not cause osteoarthritis, or any other joint disease.

• A study published in 2017 found that recreational runners had lower rates of hip and knee osteoarthritis (3.5%) compared with competitive runners (13.3%) and nonrunners (10.2%).
• According to a 2018 study, the rate of hip or knee arthritis among 675 marathon runners was half the rate expected within the US population.
• A 2022 analysis of 24 studies found no evidence of significant harm to the cartilage lining the knee joints on MRIs taken just after running.

These are just a few of the published medical studies on the subject. Overall, research suggests that running is an unlikely cause of arthritis — and might even be protective.

Why is it hard to study running and arthritis?

• Osteoarthritis takes many years to develop. Convincing research would require a long time, perhaps a decade or more.
• It’s impossible to perform an ideal study. The most powerful type of research study is a double-blind, randomized, controlled trial. Participants in these studies are assigned to a treatment group (perhaps taking a new drug) or a control group (often taking a placebo). Double-blind means neither researchers nor participants know which people are in the treatment group and which people are getting a placebo. When the treatment being studied is running, there’s no way to conduct this kind of trial.
• Beware the confounders. A confounder is a factor or variable you can’t account for in a study. There may be important differences between people who run and those who don’t that have nothing to do with running. For example, runners may follow a healthier diet, maintain a healthier weight, or smoke less than nonrunners. They may differ with respect to how their joints are aligned, the strength of their ligaments, or genes that direct development of the musculoskeletal system. These factors could affect the risk of arthritis and make study results hard to interpret clearly. In fact, they may explain why some studies find that running is protective.
• The effect of running may vary between people. For example, it’s possible, though not proven, that people with obesity who run regularly are at increased risk of arthritis due to the stress of excess weight on the joints.

The bottom line

Trends in recent research suggest that running does not wear out your joints. That should be reassuring for those of us who enjoy running. And if you don’t like to run, that’s fine: try to find forms of exercise that you enjoy more. Just don’t base your decision — or excuse — for not running on the idea that it will ruin your joints.

We understand the importance of staying active and healthy. Our team of experienced PTs can help you achieve your fitness goals safely and effectively. Whether you’re looking to start running for the first time or need help managing arthritis symptoms, we’re here to support you every step of the way. Contact us today at 949-597-0007 to schedule a consultation and join our Instagram community @rauschpt. Follow us on TikTok for exclusive content.

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Reference: [https://www.health.harvard.edu/blog/does-running-cause-arthritis-202304262930]

A broken foot can be a painful and frustrating experience, but with the right care and support, you can recover fully. At Rausch PT, we understand the challenges that come with foot injuries, and we’re here to help you get back on your feet. Learn the causes and symptoms of a broken foot, and how PT can aid in the recovery process.

A broken foot is an injury to the bone. You may experience a broken foot during a car crash or from a simple misstep or fall.

The seriousness of a broken foot varies. Fractures can range from tiny cracks in your bones to breaks that pierce your skin.

Treatment for a broken foot depends on the exact site and severity of the fracture. A severely broken foot may require surgery to implant plates, rods or screws into the broken bone to maintain proper position during healing.

Symptoms

If you have a broken foot, you may experience some of the following signs and symptoms:

• Immediate, throbbing pain
• Pain that increases with activity and decreases with rest
• Swelling
• Bruising
• Tenderness
• Deformity
• Difficulty in walking or bearing weight

When to see a doctor

See a doctor if there is obvious deformity, if the pain and swelling don’t get better with self-care, or if the pain and swelling gets worse over time. Also, see a doctor if the injury interferes with walking.

Causes

The most common causes of a broken foot include:

• Car accidents. The crushing injuries common in car accidents may cause breaks that require surgical repair.
• Falls. Tripping and falling can break bones in your feet, as can landing on your feet after jumping down from just a slight height.
• Impact from a heavy weight. Dropping something heavy on your foot is a common cause of fractures.
• Missteps. Sometimes just putting your foot down wrong can result in a broken bone. A toe can get broken from stubbing your toes on furniture.
• Overuse. Stress fractures are common in the weight-bearing bones of your feet. These tiny cracks are usually caused over time by repetitive force or overuse, such as running long distances. But they can also occur with normal use of a bone that’s been weakened by a condition such as osteoporosis.

Risk factors

You may be at higher risk of a broken foot or ankle if you:

• Participate in high-impact sports. The stresses, direct blows and twisting injuries that occur in sports such as basketball, football, gymnastics, tennis and soccer can causes foot fractures.
• Use improper technique or sports equipment. Faulty equipment, such as shoes that are too worn or not properly fitted, can contribute to stress fractures and falls. Improper training techniques, such as not warming up and stretching, also can cause foot injuries.
• Suddenly increase your activity level. Whether you’re a trained athlete or someone who’s just started exercising, suddenly boosting the frequency or duration of your exercise sessions can increase your risk of a stress fracture.
• Work in certain occupations. Certain work environments, such as a construction site, put you at risk of falling from a height or dropping something heavy on your foot.
• Keep your home cluttered or poorly lit. Walking around in a house with too much clutter or too little light may lead to falls and foot injuries.
• Have certain conditions. Having decreased bone density (osteoporosis) can put you at risk of injuries to your foot bones.

Complications

Complications of a broken foot are uncommon but may include:

• Arthritis. Fractures that extend into a joint can cause arthritis years later. If your foot starts to hurt long after a break, see your doctor for an evaluation.
• Bone infection (osteomyelitis). If you have an open fracture, meaning one end of the bone protrudes through the skin, your bone may be exposed to bacteria that cause infection.
• Nerve or blood vessel damage. Trauma to the foot can injure adjacent nerves and blood vessels, sometimes actually tearing them. Seek immediate attention if you notice any numbness or circulation problems. Lack of blood flow can cause a bone to die and collapse.

Prevention

These basic sports and safety tips may help prevent a broken foot:

• Wear proper shoes. Use hiking shoes on rough terrain. Wear steel-toed boots in your work environment if necessary. Choose appropriate athletic shoes for your sport.
• Replace athletic shoes regularly. Discard sneakers as soon as the tread or heel wears out or if the shoes are wearing unevenly. If you’re a runner, replace your sneakers every 300 to 400 miles.
• Start slowly. That applies to a new fitness program and each individual workout.
• Cross-train. Alternating activities can prevent stress fractures. Rotate running with swimming or biking.
• Build bone strength. Calcium-rich foods, such as milk, yogurt and cheese, really can do your body good. Taking vitamin D supplements also can help.
• Use night lights. Many broken toes are the result of walking in the dark.
• Declutter your house. Keeping clutter off the floor can help you to avoid trips and falls.

Are you suffering from a broken foot? Our expert physical therapists at Rausch PT can help you recover safely and quickly. Contact us today at 949-597-0007 to schedule a consultation with one of our specialists. And don’t forget to follow us on Instagram for more helpful tips and information on how to stay healthy and injury-free.

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Reference: [https://www.mayoclinic.org/diseases-conditions/broken-foot/symptoms-causes/syc-20355492]

Chronic pain can be debilitating, affecting every aspect of your life. Coping with it requires a comprehensive approach that involves physical, psychological, and emotional factors. At Rausch PT, we provide specialized care to help you manage your chronic pain and improve your quality of life. We are a team that truly cares about your whole-health journey and getting you the very best outcomes possible. 

If you’re struggling with chronic pain, don’t suffer in silence. Our experts will design a plan to focus on your specific needs. Start your journey towards better pain management today. Contact us at 949-597-0007 and join our Instagram community @rauschpt.

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Reference: [https://www.healthline.com/health/chronic-pain#coping]

For anyone recovering from an injury or undergoing physical therapy, building muscle strength and mass can be a challenging process. One important factor in muscle building is protein intake, but the amount and type of protein needed can vary depending on several factors. Here, we will explore the relationship between protein and muscle building, and provide insights on how to optimize protein intake for better results.

Incorporating adequate protein intake and other PT interventions can help you achieve better outcomes and get back to doing the activities you love. Recover faster, prevent further injuries, and boost your performance with Rausch PT.  Contact us today at 949-597-0007. Connect with our community on Instagram by following: @rauschdanapoint.

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Reference: [https://www.medicalnewstoday.com/articles/how-much-protein-do-you-need-to-build-muscle#What-are-the-best-protein-sources]

Weightlifting is a popular way to build strength, increase muscle mass, and achieve fitness goals. However, it’s important to be aware of the potential risks associated with weightlifting, including injuries. Common weightlifting injuries can occur due to a variety of reasons. Here you can learn some of the most common weightlifting injuries and how to prevent them.

There are plenty of things that might prevent you from keeping up with your weightlifting routine. Don’t let an injury be one of them.

“A big part of avoiding weightlifting injuries is about letting go of the ego,” says Dr. David Braunreiter, a sports medicine specialist at Houston Methodist. “It’s also important to know what proper form looks like and that the goal should always be to perform to a level of fatigue — never pain.”

Here’s why weightlifting injuries occur and how to avoid making the common mistakes that lead to them.

What are the most common weightlifting injuries?

Maybe you’ve heard a tale or two of a gruesome weightlifting injury involving broken bones — or worse.

While these can be disastrous — even life-threatening — and precautions should be taken to avoid them, they aren’t the injuries that plague weightlifters the most.

“The injuries we see most often in people who lift weights are muscle strains from overuse or acute injury — the back, shoulder and knee being the most frequent sites,” says Dr. Braunreiter.

The most common weightlifting injuries include:

• Back strain
• Rotator cuff strain
• Biceps strain
• Patellar tendonitis

“There’s also the potential for a serious injury — a meniscus tear, patellar tendon tear and even Achilles tendon rupture, for example,” adds Dr. Braunreiter.

The most common reasons for weightlifting injuries are:

• Doing too much over time (overuse injury)
• Doing too much at one time (acute injury)
• Using improper form while lifting (overuse and acute injuries)

“When you’re applying too much tension across a specific muscle or tendon, whether at once or repetitively over time, the stress can lead to injury,” explains Dr. Braunreiter.

An injury can also occur if you’re not applying tension correctly.

This can happen during any weightlifting exercise, but Dr. Braunreiter says that some are more likely to lead to injury than others — particularly the big power lifts, such as squats, deadlifts and power cleans.

“With all-out strength, it’s critical to have the right form, load and ego — otherwise you’re really putting yourself at risk,” warns Dr. Braunreiter. “For instance, squat lifting is a good compound movement, but it’s the perfect recipe for overloading your lower back if you’re taking on more weight than you can handle or using improper form.”

What can you do to prevent weightlifting injuries?

Whether you’re new to weightlifting or you’re a seasoned weightlifter, Dr. Braunreiter has five tips for avoiding injuries:

1. Check your ego at the door

Dr. Braunreiter warns that the most common weightlifting pitfall involves peer pressure pushing people to take on more than their body can handle.

“If you’re trying to outdo the person next to you or show off to people around you, you’re at risk for overloading and experiencing an acute or overuse injury,” says Dr. Braunreiter.

Rather than trying to break someone else’s record, aim to break your own. Try to do a little better each time you lift.

“Compete with yourself, not other people,” Dr. Braunreiter adds.

2. Master your form first

Before trying a new weightlifting exercise, it’s crucial to understand what proper form looks and feels like — especially for a compound movement.

“For instance, a squat requires firing many different muscles at once,” explains Dr. Braunreiter. “If incorrect form is causing one or two muscles to do the work of many, you’re putting those muscles at a disadvantage and, ultimately, risk.”

Working with a personal trainer is a great way to learn how to lift weights safely and correctly. If this isn’t an option for you, watching videos from a trustworthy source can be a helpful substitute.

The key to mastering safe, proper form is to first practice a weightlifting exercise with very little weight — such as starting with an empty bar or simply squatting your body weight.

“The lift may feel too easy during this process, but it’s important to get your form correct before adding significant weight,” says Dr. Braunreiter.

3. Increase load slowly

Even with the correct form, doing too much at once or over time, especially without adequate rest, puts you at risk for injury, too.

When it comes to increasing your load, Dr. Braunreiter recommends the following tip: Only increase the weight if you feel like you could do one more repetition without cheating.

“If you usually do 15 repetitions and you get to 15 and feel confident you could do one more rep correctly, you’re likely ready for more load,” says Dr. Braunreiter. “If that last rep is a still a struggle, you’re not ready.”

He adds that keeping a journal or note on your phone where you track your current load and effort level can help you identify when you’re truly ready for more.

“It’s also important to give your muscles time to rest and recover between loads, too,” says Dr. Braunreiter. “If you work a muscle again too soon — before it’s fully recovered and ready to handle tension again — you put it at risk for overuse injury.”

4. Add in some variety

Even if your primary goal is to lift weights, having variety in your exercise routine can make you a better weightlifter.

“A strong core is a really important for avoiding injury, and flexibility and aerobic fitness matter, too,” says Dr. Braunreiter.

Another benefit of variety is that it helps you challenge your muscles in a different way.

“If you’re training too much in the same way, you might run into overuse issues or hit a lifting plateau sooner than you’d like,” adds Dr. Braunreiter.

Lastly, variety keeps your workouts fresh — and helps you stay engaged.

“If you do the same thing over and over, you’re likely to go into autopilot and lose sight of your mechanics,” explains Dr. Braunreiter. “This can lead to bad form and potentially even injury.”

5. Keep these safety precautions top of mind

A smart weightlifter is a safe weightlifter.

“The weightlifting safety basics are critical for avoiding disastrous injuries, especially while using free weights,” says Dr. Braunreiter. “You should always have a spotter.”

Be smart about using resistance bands, too.

“If a band is fraying or if you’re not anchoring it correctly, it can snap back at you and cause serious injury,” Dr. Braunreiter adds.

Taking preventative measures is key to avoiding injuries. If you’ve experienced a weightlifting injury or want to learn more about proper lifting techniques to prevent future injuries, Rausch PT can help you get back on track with your fitness goals. Contact us today at 949-597-0007 and join our Facebook community here.

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Reference: [https://www.houstonmethodist.org/blog/articles/2022/aug/common-weightlifting-injuries-how-to-prevent-them/]