Physical TheraPT

Wellness & Longevity

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!

Self-Limiting Pitfalls

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Elite performance requires us to be vulnerable. It is essential to have an honest view of our skill set to grow and improve. Working with a coach, or using tools like biofeedback technology can give a clear picture. In the clinic, we use a variety of motion and force capture to enhance the assessment process. Outside of the clinic, wearable technology can track heart rate, speed, and sleep metrics to give you a more complete picture of your performance.

But, ultimately, it’s how we interpret that information that matters. Use the self-assessment below and see if you fall into any of these 4 protective strategies that may be limiting your potential:

1. Self-Handicapping:

Intentionally limiting your effort to give yourself an “out.” If you didn’t really try your best, then the results don’t matter.

2. Feedback Avoidance:

Bubble alert! By only surrounding yourself with people who flatter you, you are distort you outlook.

3. Self-Serving Bias:

Only taking credit for success, and not failure. When you win, its because of your hard work and natural talent, but if your fail it could be the refs, the weather, the astrological calendar…

4. Downward Social Comparison:

Rather than look at how everyone performed, you only compare yourself to those who did worse to protect your ego. Maybe you only scored twice, but he didn’t score at all.

Being mindful of these common mental traps helps us build awareness of the role our mind plays in performance.


Adapted from @stevemagness, author of Peak Performance

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Featured

Mama Bear Energy

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To wrap up our section on lumbo-pelvic pain, I had a chance to chat with Kathleen about how to manage this from the patient perspective. Kathleen is our unofficial in-house champion of new moms. Her passion for this population is obvious- read more on how she views rehabilitation and fitness as crucial to pre-natal and postpartum health.

SV: For the past month, we’ve been sharing the latest research on lumbo-pelvic pain during pregnancy. As a recap, what are your top three take aways for mom-to-be who's been experiencing back pain?

KM: Sure thing! First, and maybe the most important take away, low back in pregnancy shouldn't be considered just part of the process, something you have to endure. There's no need to be in pain unnecessarily! Next, we have to think outside the box to find an exercise activity that feels right for you during these weird times - whether it’s strength, pre-natal yoga, pilates, or aquatic. Many yoga and pilates studios are offering virtual classes during the shelter-in-place orders. Last, don’t be afraid to speak to your doctor. Advocate for the support you need to help make your pregnancy as comfortable as you can be. Working with a skilled clinician, like a PT or ATC, to address your specific needs can not only reduce pain but also keep you and your baby healthy throughout the pregnancy.

SV:  How does this differ from the type of back pain someone who's not pregnant might experience?

KM: Back pain in pregnancy stems not only from the obvious changes that are occurring in the woman's body from the growing baby, but is also impacted by the hormonal changes that create ligamentous laxity in preparation for childbirth. The pain itself can evolve throughout the pregnancy, shifting in location, intensity and ancillary symptoms. Additionally, lumbo-pelvic pain can coincide with altered balance as the center of mass moves with the growing belly.

SV: According to some, back pain is practically inevitable during pregnancy. What could someone trying to get pregnant do to proactively prepare physically?

KM: Any muscle weakness or joint instability coming into the pregnancy will increase the difficulty of dealing with the demands of pregnancy. Get started now! It’s smart to be proactive, working on strength and overall fitness to prepare for pregnancy!

SV: Pregnancy is NOT easy. Some moms may be feeling overwhelmed just thinking about adding exercise to their day, while others might be eager to feel better and get back to their routine. Can you talk through what a home program might look like?

KM: As we shared, the American College of Obstetricians and Gynecologists recommends 30 minutes of moderate intensity exercise most days of the week throughout pregnancy. This could be a 30 minute walk at a pace in which you can still talk, a 45 minute prenatal yoga or pilates class, or a 30 minute home routine that you could even split up into 15 minutes in the morning and 15 minutes in the evening. Exercises will vary between individuals, but all expecting mothers should include stability, core strength, and proper squat and hinge techniques in their programs. Upper body strength is a great bonus, too!

Postpartum it is important to give your body the time it needs to heal; it is recommended to rest 6 weeks before starting exercise post-childbirth. If feeling unsure where to start, meet with a professional who can guide you through a program to safely get you back to exercising.

SV: At Physical TheraPT, as many of our patients know, we love staying current on the latest innovations in exercise and rehab equipment. What’s your favorite product out there right now for pregnant patients?

KM: There’s been a lot of chatter about abdominal binding postpartum by a certain celebrity. Do your own research on what makes the most sense for your recovery; too much downward pressure following delivery isn’t always safe. Bao Bei Maternity offers physio-designed appropriate support garments for both during pregnancy and postpartum. Check them out at www.baobeimaternity.com or on instagram at @baobeimaternity

SV: Last question- what’s your go-to strategy for pain relief with this type of injury?

KM: Heat can be very helpful - whether a warm bath or a heating pad on the couch with your feet up, this is a great strategy for both pain relief and stress reduction.