Posts by performanceplus

Back to School– Tips for Reduced Stress

Posted by on Aug 16, 2016 in Blog | 0 comments

By Dr. Allyn Smith                   School has started and for many parents and students this is a time of increased stress. There are a number of things I can think of that will help minimize the stress of the school year. 1. Don’t overcommit a student. We often stretch ourselves too thin with too many “good” activities. Do students really need to play multiple sports, be involved in multiple school activities as well as community activities? Take time to decide what is really important and what is not. Realize that most students do not pursue sports after the age of 17 due to burnout and time constraints. 2. Don’t overcommit as a parent. The same holds true for parents; are all of the activities we do truly important and do they move us and our families closer to our goals or are they activities that may be “good” but not the “best” for ourselves and our families. 3. Always be sure that there is time for healthy exercise, sleep and eating habits. I am always amazed how kids will have to eat at the fast food window at night because they have sports practice (kind of defeats one of the purposes of sports!). Same with breakfast in the am – are students too busy to eat a healthy one? If so they are too busy! I read a great quote in the book “The One Thing” by Gary Keller: “It’s not that we have too little time to do all the things we need to do, but it is that we feel the need to do to many things in the time we have”. Have a great start to the school...

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Time to get outdoors

Posted by on Apr 28, 2016 in Blog | 0 comments

This time of year is when the weather starts to get nice, days get longer and temperatures rise. For many people this is the time of year to get outside and pick up the exercise whether it is walking, running, biking, team sports or yard work. Here are a few points to remember before getting started on outdoor activities.   1. Be honest with your overall fitness. If you have been on the couch all winter it will be necessary to start any exercise routine very conservatively. The 10% rule is good to remember here and that is that you do not increase your overall exercise volume by more than 10% per week. If you are used to walking a certain time or distance per week do not increase that time or distance more than 10% per week. An increase of over 10% can lead to injury as the body has not had time to adapt to the increased stress.   2. Assess your core strength. If you have not been doing any core exercises now is the time to start. A strong core will help minimize risk of injury with all outdoor activities.   3. If you are a weekend warrior spend some time getting in shape prior to the start of your season. Most weekend warrior injuries occur due to a lack of fitness in strength, cardio vascular fitness or flexibility and usually a combination of all three.   4. Even yard work can be demanding and requires a level of fitness if you want to avoid injury. Core strength is again critical here as is flexibility. It is important as with any exercise to start slowly and not overdo it especially if the winter has been a sedentary one. Always observe good posture and use good lifting techniques!   5. If there is any doubt about your ability to handle increased outdoor activities I would recommend a visit with a Physical Therapist or Chiropractor for an evaluation and any recommendations.   It is much better to start out slow and easy and enjoy an entire summer of outdoor activities and sports than to push it too hard and have to spend the summer injured or at Performance Plus Rehabilitation getting an injury...

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Lift Weights Without Injury

Posted by on Mar 3, 2016 in Blog | 0 comments

Now that winter has set in it is a good time to focus on strength training at home or at the gym. I was inspired to write this yesterday when I was at the gym lifting and was watching other people workout (or try to). I noticed that many people who are working out clearly have had no instruction on technique and are doing more harm than good to their bodies. Here are some basic points when it comes to weight lifting: 1. Posture is critical! During all lifts it is important to engage the core muscles in order to protect the spine. 2. All lifts should be done slowly and controlled. 3. All lifts should allow the muscles to elongate and contract fully; short, partial lifts are not effective. 4. Trying to combine multiple movements into one lift is a recipe for disaster! One needs to know the primary muscles used in a lift and focus on those. 5. A good warm up is important in reducing risk of injury. 6. Heavy lifts are not as effective as controlled lifts. 7. Always strengthen opposing muscles; back vs chest etc. A good rule of thumb is that for every lift that pushes there should be a lift that pulls. 8. Three sets of 8-10 are most effective to produce muscle growth with the last few reps difficult to do while maintaining good form. Muscle can be gained at any age but it is important that the older one is the more careful one is when lifting. Don’t get in a hurry and get sloppy with form as your next workout will be with your Physical Therapist or Chiropractor! When in doubt spend a few dollars and get instruction from a certified trainer; it will be money well...

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Beat the Winter Blues

Posted by on Feb 9, 2016 in Blog | 0 comments

Beating the Winter Blues Here we are in the middle of winter! This can be a time of diminished activity due to cold, icy weather and early sunset. It is important to keep moving during this season or else we may be prone to increased stiffness, pain and even depression. Last month we talked about the importance of exercise for overall good health; this month we will continue that idea but will focus on the topic of degenerative arthritis. As we age our joints become stiffer due to a decrease in joint fluid. This decrease is a natural part of aging but is accelerated by decreased joint movement and mobility. Joint fluid is replenished by the literal pumping motion of joints as they move. It makes sense then that a joint that is not moved will lose fluid more quickly. If you have degenerative joint disease especially in the knees, hips or spine you will want to keep moving. Good exercises that are low load on the joints include: swimming, elliptical machines, cycling, rowing and brisk walking. Generally, any exercise that moves major joints through a full range of motion without impact are good. If you are not sure about a particular exercise talk to your Doctor or Therapist. These exercises should be performed for at least 30 minutes 5 times per week at an appropriate heart rate (see last months blog). Stretching is also critical for good joint mobility and is best performed after you exercise for 30 minutes. Get good instruction on this as you do not want to risk an injury. If joints seem stuck and hard to move a visit with a Chiropractor or Physical Therapist would be in order. Exercise is proven to combat depression by increasing endorphins and a general feeling of well being. This is obvious to anyone who has been confined to bed can tell; it is much better to be moving than sitting still for prolonged periods! So this winter get away from the TV which is depressing in and of itself and off of the couch for just a few minutes a day and move your body. You will feel and perform much better and will literally slow aging in the process! Winter is not that...

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New Year, Better You!

Posted by on Jan 25, 2016 in Blog | 0 comments

New Year – New You! 2016 is going to be a great year! It is going to be a year of getting into shape mentally and physically for us at Performance Plus Rehabilitation Centers. Our core belief that a healthy mind is necessary for a healthy body which in turn produces a healthy life and community begins as will this article: with an emphasis on the mind. I am challenging you as well to make 2016 the year that you do not allow the past or the perceived future to steal your focus on the NOW. We must learn to live in the present with all of our energy and attention. This means that we are focused 100% on what we are doing whether it be our work, spending time with our families and friends, and every routine task of our daily lives. I am also challenging you to be as physically fit as possible and this begins with a basic understanding of the three primary areas of fitness: cardiovascular fitness, strength and flexibility. Cardiovascular fitness comes from doing exercises that increase the heart rate for prolonged periods. Cardio exercises such as swimming, running, cycling, rowing and cross country skiing are good examples of effective exercises. To get the most benefit these types of exercises should be performed 5 times per week for 30 minutes. A good rule of thumb is to perform these exercises at 65-75% of your maximum heart rate which is roughly computed by subtracting your age from 220. High intensity intervals are also effective but should only be done once a good base of fitness is built up. Strength training should be done by absolutely everyone over the age of 30 to minimize the effects of aging such as muscle loss, bone density loss and slowing of the metabolism. Strength training should be done 2-3 times per week for 30 minutes. Body weight exercises are effective if weights are not available. Always remember the core and focus on keeping it strong! Stretching exercises also should be performed after doing a cardio or strength workout. Stretching keeps joints and muscles healthy and flexible even as we get older. Before you start any new exercise program be sure that you get a checkup from your Physician as well as Chiropractor to be sure that you do not have a condition that would be aggravated by exercise. I also recommend getting professional help in setting up an exercise program if you have never exercised before. I know that 2016 will be your best year ever if you choose to focus on the now and decide to become physically fit – there are no negative side effects...

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