In order for your hips to be building bone density through the day, they need to be supporting the weight of your pelvis and torso in a certain alignment.
A common pattern we see with resting standing positions is standing with the pelvis pushed slightly forward (as in the first picture). It is subtle but has major implications for bone health of the hips (not to mention the long term impact of this position on foot health, core strength, and balance).
Shifting the pelvis back so your body weight is carried over the heels (second picture) and maintaining this position throughout the day allows for optimal bone health. However, getting to this position if this is not your usual requires taking a closer look at the muscle groups that attach to the pelvis.
A quick and simple test to help you determine where you carry your center of mass: make a plumb line from string with something weighted at the bottom. Position yourself facing sideways toward a mirror and find the boniest...
When it comes to walking, most of us have a strong preference between walking outdoors, indoors, or on a treadmill. We tend to think these activities are interchangeable from a health perspective, but are they? The surfaces that we walk on change the experience of our body and the muscles that we use.
Walking overground should be powered by the backs of our legs with our torso vertical. In order to propel us forward, our muscles generate a pushing action behind us to push the ground away. On the other hand, a treadmill forces our body to do exactly the opposite, relying on a walking pattern driven by the muscles in the front of the hip and thigh to catch yourself because the “ground” is coming toward you. Therefore, treadmill walking is not the same as walking overground.
So Why Does This Matter?
For most of us, the muscles of the fronts of our hips are already shortened due to time spent sitting every day. Treadmill use encourages further shortening and overuse of...
As the chronic pain epidemic continues to pour over into the opioid epidemic, new research continues to break down the complexity of chronic pain. Just a few years ago, chronic pain was viewed completely from a biomechanical perspective. When the medical community realized that treating only the injury was not only not working, but the epidemic of chronic pain continued to worsen they realized they needed to take a step back and look at the whole person. What has been discovered has been an eye-opening look at how chronic pain involves factors beyond what is happening within the body tissue. Now, we take a broader look at the whole person and understand chronic pain has a multitude of origins.
Over time, physicians and other professionals realized the amount of tissue damage being seen on an MRI and the amount of pain a person was experiencing just were not matching up. Beyond that, those who underwent surgical procedures were showing...
Chronic pain is the leading cause of disability in the United States, with an annual cost estimated to be about $100 billion. These costs are associated with healthcare expenses, lost income, and lost productivity. A majority of adults experience acute pain at least once in their lives with about 28% later developing chronic pain (3).
With the nation’s growing opioid epidemic, there has been considerable emphasis on understanding the sources of chronic pain. Many mistakenly believe that tissue damage is directly correlated with a person’s risk of developing chronic pain. Statements from medical professionals to their patients which include “Your MRI shows that you have the spine of an 80 year old and you can expect to be in pain for the rest of your life” or “just avoid stairs or squatting entirely if it your knees are hurting” just further exacerbate the myths surrounding chronic pain.
There is much confusion regarding body alignment, movement,...
“Losers have goals, winners have systems” -Scott Adams
Most of us fall into the trap of setting goals rather than focusing on the habits that help us achieve outcomes, particularly when it comes to our health.
We focus on the results rather than the processes. An important component of my interactions with people as a physical therapist is to discuss and agree upon goals for the course of care. By goals I mean what they are hoping to be able to do with the help of physical therapy. When I ask people what they want as an end result, most will tell me to be able to participate in hobbies like travel, dancing, or fishing without pain or having the energy to keep up with their grandchildren. These focus on quality of life rather than health metrics, such as pounds lost, blood sugar levels, or blood pressure readings.
However, when most people write out their health goals they focus on the metrics rather than quality of life. For example, one common goal is to lose a certain...
For every 1 degree of heel your shoe has, 1 degree of spine, hip, and knee joint reaction is required to compensate…. meaning for every 1 inch of heel your shoe has, it caused 20 degrees of change throughout the joints of the lower extremities and spine! Think even a modest heel is not a detriment to your health? Think again.
Our footwear choices can be a detriment to our joint, bone, and muscle health. The amount of joint reaction caused by wearing heels can be contributing to knee and hip osteoarthritis, lumbar disc compression, and even pelvic floor dysfunction (new moms please avoid heels!). Improper footwear choices are also a common culprit of falls in older adults.
One of the highest impact steps you can take toward improving your health is changing your footwear. The purpose of a shoe is simply to protect our skin from the environment. The shoe should still allow your feet to experience as much natural movement as possible.
Start by looking for shoes that are flat,...
It is an understatement to say that our society has a negative view of aging. It is pervasive in the ways we talk about older adults and our never-ending quest for “anti-aging” everything. We often make the mistake of associating aging with decline, and these views impact the way in which older adults view their health.
We all assume we will decline both mentally and physically as we age. But are we really declining because of age itself or because our views on aging influence our behavior? I would argue the latter.
Discussions about aging often involve emphasis on becoming too weak to participate in life in a meaningful way, or mental decline that is inevitable. When people start to believe they are “too old to…” they stop doing certain activities that are likely keeping them healthy. When people start to believe they can no longer do something simply because they are “too old” then we create a learned dependence upon others to do things...
Did you know that 25% of your bones and muscles are located below the ankle?
Our feet were designed to be versatile with an infinite number of movements due to the number of joints and intrinsic foot muscles, yet most of us hardly spend time thinking about our feet.
They are the foundation of our body, however the care and maintenance of the muscles of our feet is almost unheard of. Many of us cram our feet into whatever shoe we like the looks of, with no regard to how that shoe might be impacting our function.
Today’s epidemic of foot damage including bunions, hammer toes, collapsed arches, foot pain, and secondary effects of diabetes including neuropathy, poor circulation, and even amputation are all considered par for the course. We blame genetics, not our lifestyles. What if the answer was as simple as mobilizing our feet and changing our footwear? There is a solution, but not the passive solutions many of us have become accustomed to when turning toward modern...
One of our favorite questions to ask new clients is, “When is the last time you sat on the floor ON PURPOSE?”
If you are not getting yourself on and off the floor on a daily basis, you are missing out on a huge opportunity to maintain your strength and range of motion as you age. Getting yourself safely onto the floor takes your knees and hips through a greater range of motion than sitting in a chair.
Beyond the act of getting on and off the floor, sitting on the floor as opposed to in a chair has strengthening benefits as well. Floor sitting forces the use of the muscles of your trunk to support you. You are much more likely to keep moving and changing positions while sitting on the floor as well. The possibilities are endless when you are not restricted by a chair.
Not only is floor sitting essential for aging adults, but NEW MOMS I am looking at you! As soon as you are able, start getting on and off the floor with baby. This is a great opportunity to start to...
Based on our years of experience in helping our clients reach their health goals through better movement, we compiled this list of our top 10 tools for starting a movement practice. Get your free copy today and sign up for our newsletter!