Have you reached a plateau? Shake up your routine!!!

Are you at a point where you are bored mentally and physically with your workout routine? Is the scale barely moving and you are working out, eating healthy, staying positive, etc.? The way to get out of the workout rutt can be as simple as making some changes that put your body into a state of shock (in a positive way).

Our bodies are amazing.... they adapt to how we treat it, which may not always be a good thing. When it comes to a workout routine it is important to implement what is called the overload principle. It is simlply just overloading the body in such a way that it has not expereinced before or has been awhile since it has done what you are asking it to perform. Below are reminders

For example, your cardio routines to overload you could do the following:

- Increase the duration of time
- Decrease the duration of time, increase the intensity
(e.g. 20 minutes of intervals w/a warm up and cool down)
- Change the mode of exercise performing
- Perform 2 or more modes of exercise in one session
- Implement stairs in a walk when you see them
- Increase the number of times doing cardio per week or even per day
occasionssionaly

In your weight training routines you can implement overload by:

- Decrease the weight amount and do a circuit with very little rest
- Increase the amount of weight lifting, increase the duration of time
resting (Strength)
- Change from performing machines to free weights and vice versa
- Change type of exercises (e.g. perform majority of exercises on the
ball, stand on one leg, etc.)

Points to remember:

- Shake up your routine every 2-4 weeks
- Have a goal/vision in mind for where you want to go and how you
want to FEEL when you get there
- Speak positive (including your inner voice and have positive
support around you
- Have fun

Always make sure to have a base of prior to doing the overload principle. If you have not started a fitness routine be sure to talk to your doctor prior to starting.

Have fun!!!

Shoulder Impingement

What is shoulder impingement?

Shoulder impingement is a common affliction, especially among overhead athletes and workers, caused by poor tracking of the head of the humerus bone under the bony roof of the shoulder (acromion). In a normally functioning shoulder, the head of the humerus spins smoothly in the socket avoiding contact with the structures forming the top of the shoulder joint. If the humeral head glides upwards as a person reaches into end-ranges of motion (especially overhead), the humerus may impinge on the acromion, pinching the soft tissues (rotator cuff and bursa) between the bony structures causing pain and limited motion.



How do people get shoulder impingement?

There are two general reasons people experience impingement: primary and secondary. Primary impingement is uncontrollable and related to anatomical factors that adversely affect the interface between the humeral head and the socket. The most common of these are a hooked acromion which means the bone forming the roof of the shoulder joint offers less space than normal, or degenerative changes in the acromioclavicular joint or shoulder joint causing bone spurs to decrease the space between the humeral head and the roof of the joint. Secondary impingement occurs when muscle and capsular imbalances exist and alter the coordination of movements into end-ranges. If the muscles are not working well together, the head of the humerus will not glide underneath the acromion (roof of the shoulder joint) and will impinge, causing pain referral into the upper arm.



How can I avoid shoulder impingement syndrome?


Primary impingement is not a controllable factor and avoidance of impingement symptoms requires staying out of end-ranges that will create impingement. People having these predisposing factors will not do well as swimmers or in throwing sports. Secondary impingement can be avoided by maintaining good posture and muscle balance across the shoulder joint. The maintenance of good posture and the strength of the rotator cuff muscles is particularly essential for people who consistently work or move into the end-ranges of motion overhead. The exercises described below for rehabilitating shoulder impingement syndrome also serve as good exercises for prevention in swimmers and throwing athletes.



How can I deal with shoulder impingement?



If you have shoulder impingement syndrome, the soft tissues that have been pinched consistently are likely rather inflamed and irritated. The initial phase of rehab involves calming the local inflammation with ice, anti-inflammatory medications, rest, postural corrections and pain-free motion. Proper posture puts the shoulder in a neutral position, which increases the space between the humeral head and the acromion and puts the muscles into better positions to work appropriately. Avoidance of reaching into end-ranges overhead is suggested during this time, allowing the tissues to heal. The next phase of rehabilitation builds on the initial postural adjustments adopted during the calm-down phase. The goal during this phase is to progressively regain shoulder motion while avoiding the range of impingement and to rebalance muscle forces across the shoulder.


Please contact Walton Physical Therapy to schedule an injury evaluation and discuss possible treatment options you might need.





http://www.waltonpt.com/

Making the best of your workouts

Hello. I just wanted to share some things that may help you with your workouts, training, etc. Check out the list below:

- Set goals to help you determine what you are striving for and how you want to feel when you get there

- Perform a proper warm up with a light cardiovascular exercise as well as dynamic movements

- Be in the moment. Focus on what you are doing

- Feel the muscles you are using on the exercise you are performing

- Focus on what you want, not what you don't want

- Focus and feel every rep and movement

- Leave your workout knowing you did the best you could for that day

- Do your best, don't sell yourself short

- Have fun - gotta remember that

Why Resistance Training?

I am sure you could not weight for this posting..... Whether using weight training machines, free weights, exercise tubing, your own body weight, etc. the benefits are great. Check out some of them below:

Increase muscle mass and lost body fat
Increase metabolism
Increase muscle strength
Increase bone density
Reduce Risk of Diabetes – increase glucose utilization
Improve cholesterol profile and blood pressure
Beat back pain
Fight Arthritis and strengthen joints
Help you become a better athlete
Strengthen your mental health
Reduce the risk of injury
Decrease aging process
Enhance overall function
Increase body awareness
And so on...........

So, if you are an athlete of any level, a mom or dad, grandma or grandpa, teenager, etc. get "pumped up". The benefits are amazing. Remember: make sure to check with your doctor if you have not been performing resistance training as well as seek professional coaching on how to perform resistance exercises properly. Have fun!!!