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5 Tips To Ease Your Back Pain Right Now

1.  Keep moving! In the "old days" you got put on bed rest for a week. If you need a vacation from life but want to keep your back pain go ahead and lay in bed! However, with more research of how the human body works we know that continued mobility helps heal. Our bodies were meant to work!  A tip for if you have pain or not: Set a timer to get up and move, especially if you are at a desk all day.

 

2. The typical person has significant hamstring tightness which pulls on the low back and can change the posture for the worse. Stretch those hammies!
 

3.  Pain free range. It's important to keep moving but in the pain free range only. You can move to that point of pain but going past the pain actually increases inflammation which starts the pain cycle all over again.
 

4.  Change your mindset! Staying positive and knowing that your back pain will get better is an important part of the healing process. Visualize yourself moving normally and manifest healing and it will come.
 

5. Hydrate.  Drinking about half your body weight in ounces of water will help the healing process.  Your body is made of almost 50-75% water dependent on your age, therefore, drinking enough water will flood your cells and eliminate toxins.

 

Are You Ready to Buy Your Next Pair of Running Shoes but Don't Know Where to Start? Let Human Race Health Guide You.

When buying a pair of running shoes the most important thing to remember is that the best shoe for you may not be the one your mom or best friend told you is "the best" shoe.  Just like your favorite pair of jeans may not fit someone else like they do for you.

 

Each person has a different body type, a different way of striking the ground with their foot and even more so if you have an injury.  Tips for buying shoes is to try them on! This sounds obvious but so many people buy shoes based on looks/color etc. Start with a neutral shoe and if you are a runner than run around in them!  Or if you're not a runner, run anyways, you never know if you'll have to chase your dog! How do they feel!? If they feel good, then you may want to try looking at the same brand of shoe but a stability or motion control version to feel the difference. If you’re running long distance you may need to buy a shoe a ½ size bigger to accommodate for foot swelling and decrease risk for black toenails.  

 

Luckily most stores will give you a certain amount of time to return the shoes if they do not fit properly so make sure you take advantage and get some miles logged early on to ensure they are your shoes!  

 

How to Know if You Need to See a Physical Therapist Today

If you are an athlete of any ability suffering with an acute injury such as a sprained ankle, knee pain, pain in your hip every time you run or kick a ball or maybe you have a chronic injury that keeps reappearing then Physical Therapy is right for you!   At Human Race Health we are trained to look at your whole body because sometimes the pain you feel is referred from another area or caused by what we call “compensation” leading to your current pain. At Human Race Health we have experience working with everything from neck pain, foot pain, headaches, dizziness to back pain and many other diagnosis.  We are movement specialists trained to understand the whole body. The best thing you can do for yourself so you can return to sport, work or the activities you enjoy is to call us and see if we are a good fit for you at 941-363-1622 or through our website at http://www.HumanRaceHealth.com

 

Want Better Abs This Year? Three Tips to Make Your New Years Resolutions Stick in 2019

Now that we are a week into 2019 have you stayed on track for your resolutions?  Here are 3 tips to stay on track for your 2019 resolutions and goals. These can be applied to anything in life but the new year always seems to be a great time to reevaluate where we are and how much better we can be this year!

1.  Make goals small and attainable.

⌾If they are bite size goals it’s easier to see your progress and stay motivated! Think daily and weekly first.

 

2. Tell someone about your goals to make yourself accountable.

⌾Having a “goal buddy” gives you a 10x more success rate!

 

3.  Make your goals specific.

⌾For example don’t just say I want to lose weight. Set a goal such as “I will lose 3 lbs in 2 weeks.”


 

Your Spine Is Asking You To Learn These Posture Tips As Soon As Possible!

A lot of people have long commutes, travel on the weekends or even in and out of the car doing errands getting by with pain. Here are a few of my favorite posture tips for driving in the car to help ease pain but also prevent pain! Some of these same tips can be applied to sitting at your desk too!


1.  Tilt your rear view mirror up just slightly for that cue to sit up straight. You’ll notice that if you begin to slump you’ll have a difficult time looking in the mirror.https://youtu.be/d0rLihB59V0


2.  Use a rolled up towel behind your back to give feedback for upright posture and provide lumbar support. This helps prevent what we call sacral sitting which puts undue pressure on the lower portion of the spine.


3.  An easy exercise to do while sitting is a pelvic tilt which helps keep the low back mobile while also engaging the abdominals, pelvic floor and when combined with breathing also the diaphragm.


4.  Stay hydrated which ultimately helps your tissues stay mobile. Our bodies are made up of mostly water so when we become dehydrated nutrients are leached from the tissues which can lead to pain, injury, stiff sensations.


5.  Take breaks! Get out of the car if you’re traveling to allow for change in position, maybe some active stretching or squats. Set a timer on your phone to at least change position or check in with your posture.
 

Three Things You Didn't Know About Your Thoracic Spine and Why You Should Find Out Today!

1. It's located between your neck and low back and underneath your shoulder blades.  Therefore, the thoracic spine directly affects the upper and lower spine as well as the shoulder. Ever have back or neck pain?  It could be directly related to your thoracic spine.

 

2. It's highly affected by your posture. Maintaining a neutral spine allows you to decrease strain on the low back and neck.  To do this, pull the shoulder blades together decreasing the roundness in the mid back and bring the neck in alignment with the rest of the spine.

 

3. By improving your thoracic mobility you can improve your posture, decrease your neck and back pain and improve the health of your spine allowing you to do the things you love without pain and discomfort  The thoracic spine is especially important if you are a golfer, volleyball, baseball, basketball, football player or runner and many other athletes not listed.

 

If You Are Looking For A Physical Therapist In Sarasota Let Human Race Health Help You Understand If Physical Therapy Is Right For You Today!

If you are looking for a Physical Therapist in Sarasota it usually means one thing..pain!  If you are suffering with pain, discomfort or injury and limited from doing the things you love then Physical Therapy is right for you.  Good news! You can see a Physical Therapist in FL and most states without a referral due to direct access laws. A Physical Therapist is considered a “movement specialist” and for good reason.  We thoroughly learn the body during our education and we are trained to be the gatekeepers for your health. We are often viewed by most patients as your primary care provider because at Human Race Health we spend time getting to know you as a person and what troubles you are dealing with at the time of evaluation and treatment and return you to activities you enjoy.  Each patient spends a full hour with the Doctor of Physical Therapy without wasting time sitting in a waiting room only to receive a couple minutes with the provider. At Human Race Health, we value your time and your commitment to a pain free life without unnecessary interventions, pain medications or surgeries. If this sounds like you, then contact us at Human Race Health at 91-363-1622 or through our website http://www.HumanRaceHealth.com

Human Race Health Can Help You Improve Your Ankle and Foot Stability and Ease Your Plantar Fasciitis Part III

Plantar Fasciitis Part III

➰To maintain a strong and healthy foot and ankle and to decrease the risk for further pain then maintaining the balance of mobility in the ankle and stability of the foot is key. When the foot and ankle are strong this decreases the strain to the plantar fascia as well as the knee.
➰If you are running then the foot absorbs up to 7 x your body weight in force every step. For example a 100 lb person absorbs approximately 700 lbs!
➰Perform these exercises 3x10 to 3x15 repetitions all without pain. If you can perform 10 without pain but 15 triggers pain then stick to pain free and progress as able!
➰ These exercises are to challenge and improve the stability and therefore further reduce plantar fasciitis. Adjusting the rate, speed, surface and varying from double to single legs are all ways to challenge your stability.
➰As always consult your local provider or us at Human Race Health if you need assistance. These exercises are suggestions and may need to be varied based on your personal condition.


Human Race Health Presents Plantar Fasciitis Exercises Part Two To Limit Your Pain and Improve Mobility Of Your Foot

➰Did you know that Plantar Fasciitis is the most common cause of pain in the heel? It occurs when the ligament becomes inflamed. Decreasing the inflammation will therefore reduce pain.

➰The Windlass Effect is important because this mechanism allows the plantar fascia to shorten the distance between the heel and toes as the big toe lifts creating a natural arch. Propulsion through space, shock absorption, body weight support and adjustments to uneven terrain are all a result of this mechanism. If the fascia has limitations due to mobility of the big toe this can contribute to pain and limit the ability for the Windlass Effect to occur. These exercises will help improve mobility of the great toe and surrounding tissues. As always consult your local provider or us at Human Race Health if you need assistance. These exercises are suggestions and may need to be varied based on your personal condition.

Have you heard of national wiggle your toes day? Well lets get those toes wiggling with plantar fasciitis exercises to decrease pain and improve the spring in your step!

Did you know it’s National Wiggle Your Toes Day? Well, apparently that’s a thing so in honor we have a few exercises to address plantar fasciitis. And sorry for the spoiler alert, that might involve some toe wiggling. The plantar fascia is a connective tissue that runs from the heel to the toes and supports the arch. It’s role is to:

1. absorb shock 

2. support the body weight and 

3. adjust to uneven terrain. 

Plantar Fasciitis is inflammation in that connective tissue that therefore causes pain in the bottom of the foot.  Having pain in the bottom of your foot could be related to 

1. Poor mobility or tightness 

2. Excessive mobility with poor stability 

Usually these conditions can be noted by high arches or flat feet however not in every case.

As always consult your local provider or us at Human Race Health if you need assistance. These exercises are suggestions and may need to be varied based on your personal condition.

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