Osteoporosis is a topic we've written about in the past, so we thought it would be helpful to talk about it for a video FAQ!
We are often asked, "What can I do for osteoporosis?" and the answer is there are so many simple steps you can take to both prevent osteoporosis or reverse it.
In this video, we cover:
We hope you enjoy! Have more questions related to osteoporosis? Reach out to us at firstname.lastname@example.org and we would be happy to address them!
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Whether you're 15, 35, or 75 years old, newsflash... you are aging!
Might as well take control and decide how you want to age.
It's never too early to start to think about aging, and if you aren't happy with how you're aging it's never too late to start.
At our clinic, we've had the pleasure of working with adults all the way up to 102 years old who report their quality of life as very high. And that is because their daily habits support their longevity. So... we've been keeping track of what these habits are so we can help others do the same.
There are an infinite amount of actions you can take to age gracefully, but we listed out the action steps that will give the greatest impact for the effort put in.
We probably sound...
For those who were unable to attend our Movement for Brain Health Workshop, we recorded a video recap of the material we presented.
In this video we cover:
And so much more!
We hope you enjoy and take something away that can positively impact your health!
Brain health in is a topic not discussed often enough, especially within the medical community. The conversation around mental health and access to mental health services has been increasing in recent years, however the aging brain is often left out of the conversation. There are so many questions left unanswered surrounding the decline of brain health associated with aging. The medical profession has made observations about those who ultimately experience brain atrophy and those who don’t, so we are slowly gaining clarity. However, there are still many questions left unanswered.
Research has identified some clear correlations and patterns in those who ultimately receive a diagnosis of dementia. Keep in mind, however, that correlation does not equal causation. We know that balance problems and risk of falls increase with increasing severity of cognitive decline. We know poor mental health increases the risk of developing dementia. We know that muscle weakness is associated...
Happy, healthy feet are the key to healthy movement. As we have said before, the feet are the foundation of your body. Just like you wouldn’t want a foundation of a house that is not aligned well or strong, you wouldn’t want the same from the foundation of your body. Again, when it comes to alignment we want to stress that the ultimate goal is not perfection. The goal is to recognize that how you move plays a huge role in how your body functions. If you are wanting to change your function, spend time exploring your current movement patterns using alignment points to work toward making changes.
Standing with your feet at the correct width apart will allows you to access muscles of your hips that optimize your walking, stabilize your core, and help you keep your balance. Maintaining correct foot alignment requires mobility of the joints and strength of the muscles of your feet. The more mobile your foot and ankle, the better they absorb reaction force of walking...
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...
Try this quick test for balance: how long are you able to stand on one leg without arm support?
To set up: keep a chair or something you can hold if needed nearby and stand in front of a mirror with your feet hip width apart, shoes and socks off. Place your hands on your hips, shift your weight to one side and pick your opposite foot off the floor. How long can you hold this position?
An adult around age 30 should be able to comfortably hold this position for 30 seconds. In adults over age 65, an inability to hold this for at least 5 seconds indicates a greater risk of falls. Were you surprised by your results?
We often get asked why we spend so much time practicing single leg standing in therapy. This skill is important because this is the position we spend the most amount of time in while walking! In order to take a step forward, you have to stand on one leg to allow the other leg to swing forward. If you are having difficulty with single leg standing, it is likely your...
More than two-thirds of pregnant women report low back pain and up to one-fifth report pelvic pain during pregnancy. Reports of pain tend to increase later in pregnancy and interfere with daily activities, sleep, and work (3). About 20% of women who experience low back or pelvic pain during pregnancy report persistent pain for up to 3 years following pregnancy (2).
Chronic pain is complicated and much research has revolved around the term “pain catastrophizing”. Catastrophizing is a process of becoming fixated on pain, magnifying the effects of it, feeling helpless, and expecting negative outcomes associated with pain. Research shows that those who catastrophize are more likely to develop persistent chronic pain and disability. Women who demonstrated pain catastrophizing during their pregnancy were found to be less likely to have been active throughout their pregnancy and more likely to develop persistent pain after (2).
The recommendation of daily physical activity...
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,...