Money and time is some of the finite resources in life. As our lives become busier with work, family, and life commitments our exercise time must become more effective and efficient. One of the biggest and most common mistakes individuals make in the gym is an ineffective cardiovascular or strength training intensity selection. Although any...
The acronym R.I.C.E. (rest, ice, compression, and elevation) has been utilized for decades in the clinical and self management of acute injuries. Clinicians have updated RICE to PRICE adding in protection of the injured area, but this acronym needs further updating. In general, the 4 of the components of this self treatment approach have merit...
In America we face a energy crisis where the CDC reports 1 in 3 adults and shockingly 1 in 5 kids are obese. The imbalance between caloric intake and caloric expenditure has literally tipped the scales and created an growing obesity problem. In Colorado we have seen our blue state (low levels of obesity) turn...
Lumbar spinal stenosis is a narrowing of the bony canals in the spine which surround the nerves which supply our lower extremities. The condition is common among aging adults, > 60 years old, and can lead to symptoms such as single or bilateral leg pain, numbness, pins and needles, and/or weakness. Often leg symptoms are...
Patellofemoral pain, or pain around the kneecap, is one of the most common types of knee pain we treat at MEND. It impacts up to 23% of the general population and 40% of those people have persistent symptoms that can last for years! Exercise programs targeting the hip and the knee have been proven effective...
Stretching either dynamically or statically has long been shown to create both short and long term improvements in flexibility, but the mechanism of action behind this form of exercise continues to evolve. Changing human tissue takes considerable time and consistent forces. For example, consider muscle growth or bone density adaptions to exercise. Previous research on...
In our previous blogs we have discussed the errors most exercise participants make when selecting intensity (amount of weight) while at the gym. Humans are often poor estimators and when it comes to strength training they often select weights below the intensity required to promote optimal strength and muscle gains. Trying to base a weight...
Patellar tendinopathy is one of the more common sports medicine conditions seen in our Boulder Physical Therapy clinic. This condition causes increased pain along the front of the knee just beneath the knee cap and leads to pain with jumping, running, and squatting activities. Current medical evidence has described an absence of inflammatory cells and...
Achilles tendinopathy is the most common tendon injuries seen in our Boulder Physical Therapy practice. Patients often present with pain along the mid portion of the achilles tendon during walking, hiking, running, or jumping activities. The greatest risk factors for this condition include a loss of ankle flexibility (dorsiflexion) and calf weakness. Both of these...
Strength training is an essential part of any workout program. Participants should aim for 2 to 3 workouts per week targeting major muscle groups of the upper and lower body. Multi joint movements such as the squat or deadlift provide a more effective and efficient workout compared to single joint exercises (ex. leg extension machine)....
