Physical TheraPT
Clinical Wisdom
Shannon Vigil
Superbill Best Practices
The Recovery Mindset
Nina Szemis, ATC
Can You Outrun Illness?

General common sense, as well as scientific research, tells us that lifelong physical activity acts as a protecting agent against chronic illness and disease. If you’re able to consistently rack up 300 minutes of moderate intensity activity per week, you’re at much lower risk for things like cancer, cardiovascular disease and other inflammatory disorders. Regular physical activity also increases your resilience against communicable diseases, like bacteria and viral infections. However, here’s where the research starts to diverge.

Overtraining

Planning ahead for holiday success

It’s that time of year again! Whether you’ll be shuttling between relatives’ homes, using the time away from work to check off some bucket list adventures, or hosting the chaos yourself, it’s safe to say your typical routine is going to be impacted.

We firmly believe that consistency and load management are two pillars of a successful plan- don’t let your goals get stuck on the sidelines this holiday season! Below, we’ve outlined how to approach the coming weeks to set yourself up for success:

 
 

1-2 Weeks Prior:

Check in with your clinician.

  • Plan to discuss your current presentation. Understanding the why behind your exercises helps to increase compliance.

  • Share details and goals of your travel- how long of a flight or drive do you have? What are your plans once you arrive? Your clinician can help identify strategies to decrease flare ups.

  • Update your circuit to reflect just the priorities. Be realistic about the amount of time you can dedicate while out of your normal routine, and highlight what exercises are critical to your continued progress.

  • If you won’t have consistent internet access, ask for a PDF copy of your circuit!

 
 

3-5 Days Prior:

Confirm what you’ll have access to.

  • Verify with your hotel if they have an on-site gym and what equipment they have.

  • Double check with family members or hosts if they have any home equipment.

  • Research local gyms. Consider purchasing a day pass if you need more robust equipment based on your plan.

  • Check the weather. If you typically run outdoors, does your temporary location allow for success?

  • Purchase travel equipment as needed. We’ve highlighted our go-to’s below:

 
 

On Location:

Make a plan.

  • Identify optimal times to fit in your exercises. Prioritize your circuit prior to any physical activity, completing a majority of the list at your accommodation, and a light warm up once you arrive at your activity.

  • Communicate with family and travel companions that this is important for your recovery. They’ll be more supportive of you taking 15-30 minutes away.

  • Split up high demand activities when possible to match your current tolerance. Try to plan lighter activity days between more physically demanding days.

Connect with your clinician sooner rather than later to schedule your pre-holiday appointment!

Stress Isn’t Good, or Bad.

Stress may not always deserve the bad reputation it’s gained, but it does require our attention. At its core, stress is simply a “physical, mental or emotional factor that causes bodily or mental tension.” Going for a run is a type of stress, so is that pre-race excitement you feel. Scrolling through too many tweets on COVID-19 causes stress, just like being sick can cause stress. What if we have the power to change how we interact with stress?

Dive Deeper on #fieldresearch
KT tape blog.png
Sports massage bay area
OverPage-0 44.png