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Category: Heatlhy Lifestyle

Total Sports TherapyNewsHeatlhy Lifestyle
right running shoes
By Admin 0 Comments Heatlhy Lifestyle ,

How to find the right running shoes

Finding the perfect running shoes is more than just a fashion choice; it’s crucial for comfort, injury prevention, and enhancing your performance. Whether you're training for a marathon, jogging in the park, or just getting into running, the right shoes will support your goals. Here's how to find the ideal running shoes for your feet.

1. Know Your Foot Type

The first step in finding the right running shoe is understanding your foot type. Most people fall into three categories:

  • Flat Feet (Overpronation): If your arches are low or non-existent, your feet may roll inward when you run. Shoes with extra stability and motion control will help correct this.
  • Neutral Feet (Normal Pronation): If your feet have normal arches, your foot rolls slightly inward when running. Neutral shoes with a mix of cushioning and support are the best for this foot type.
  • High Arches (Underpronation): If you have high arches, your feet don’t roll inward much, leading to impact stress on the outside of the foot. Cushioned shoes with extra flexibility will absorb shock more effectively.

2. Visit a Specialty Running Store

While online shopping may be convenient, visiting a specialty running store, like Road Runner Sports or Runner's Den can provide valuable insights. Staff at these stores often conduct gait analysis, where they observe how you walk or run to determine your stride and foot mechanics. With this information, they can recommend shoes that complement your natural movement.

3. Understand Your Running Goals

Your running shoes should match the kind of running you plan to do:

  • Road Running: These shoes are designed for pavement and slight irregularities on hard surfaces. They offer cushioning to protect against repeated impact and provide stability.
  • Trail Running: Trail running shoes have enhanced traction and are built to handle rough terrain. They often come with reinforced uppers to protect against rocks and debris.
  • Track Running or Racing: Racing flats or shoes with minimal cushioning are ideal for speedwork, but they may not offer enough support for everyday training.

4. Size Matters: Find the Right Fit

Running shoes should have a snug fit, but they shouldn’t be too tight. A proper fitting running shoe will:

  • Have a thumb-width space in the toe box: Your feet swell when you run, so you need some room in the front. Make sure you can wiggle your toes comfortably.
  • Provide a secure heel lock: Your heel should not slip while running. A secure heel ensures stability and reduces the risk of blisters.
  • Feel comfortable right away: Unlike other shoes, running shoes shouldn't need a break-in period. They should feel good as soon as you try them on.

5. Try Different Brands and Models

Different brands have unique designs and fits. A shoe that works for one runner might not work for another. It’s helpful to try multiple models from various brands. Each brand uses different foot molds, cushioning technologies, and materials, so explore options until you find the one that suits your feet best.

6. Replace Your Shoes Regularly

Even the best-fitting shoes won’t last forever. The cushioning and support break down over time, especially if you're logging serious miles. A good rule of thumb is to replace your shoes every 300-500 miles, depending on your weight, running style, and the surfaces you run on.

7. Don’t Be Swayed by Looks Alone

It’s tempting to choose a shoe based on how it looks, but functionality should come first. Running shoes are performance gear, not just style pieces. Always prioritize fit, comfort, and support over aesthetics.

8. Consider Orthotics or Insoles if Necessary

If you have specific foot problems, like plantar fasciitis or other injuries, you may benefit from custom orthotics or specialized insoles. These can be fitted by a podiatrist or recommended by a running specialist to add extra support where you need it.

Conclusion

Finding the right running shoes is a personal journey that depends on your foot type, running goals, and comfort preferences. By understanding your feet, getting a proper fitting, and considering the right shoes for your activity, you’ll not only enhance your running experience but also protect yourself from injury. Take the time to invest in shoes that support your stride, and you'll reap the rewards on every run. Happy running!

Health Benefits of Playing Pickleball
By Admin 0 Comments Heatlhy Lifestyle, Sports Performance , ,

What are the Health Benefits of Playing Pickleball

Playing pickleball offers several health benefits, making it a popular choice for people of all ages and fitness levels. Here are some key benefits:

1. Cardiovascular Fitness

    • Pickleball is a moderate-intensity aerobic activity, which helps improve heart health, increase stamina, and burn calories.

2. Muscle Strength and Endurance

    • The game involves constant movement, quick reflexes, and rapid changes in direction, which engage muscles in the legs, core, and arms, improving muscle tone and endurance.

3. Improved Balance and Coordination

    • Pickleball requires hand-eye coordination, quick reactions, and balance control. This can help improve overall coordination, which is particularly beneficial for older adults.

4. Weight Management

    • Pickleball can help in burning calories, aiding in weight loss or maintenance. A typical game can burn between 200-400 calories per hour, depending on the intensity.

5. Joint and Bone Health

  • It's a low-impact sport that puts less stress on joints compared to high-impact activities like running, making it suitable for people with joint issues or arthritis. It can also help improve bone density and strength.

6. Mental Health and Cognitive Benefits

    • The strategic aspect of the game keeps the mind sharp, and the social interaction involved boosts mood and helps reduce stress, anxiety, and depression.

7. Flexibility and Range of Motion

    • Constant movement, such as reaching for shots, helps improve flexibility and joint mobility, especially in the hips, shoulders, and knees.

8. Social and Emotional Benefits

    • Pickleball is often played in a social setting, which promotes connection with others and provides a sense of community, positively impacting emotional well-being.

These combined benefits make pickleball an excellent sport for promoting overall health and fitness.

how to avoid injuries playing pickleball
By Admin 0 Comments Heatlhy Lifestyle

How to avoid injuries playing pickleball

Pickleball has surged in popularity, blending elements of tennis, badminton, and ping-pong into a fast-paced, fun sport. However, like any physical activity, it comes with a risk of injury. Whether you're a seasoned player or just starting, following these tips can help you stay injury-free and keep enjoying the game.

1. Proper Warm-Up and Stretching

Before stepping onto the court, take the time to warm up your muscles. A proper warm-up increases blood flow to your muscles, making them more pliable and less prone to injury. Start with light cardio exercises like jogging or jumping jacks for 5-10 minutes. Follow this with dynamic stretching, focusing on your legs, arms, and shoulders—the areas most engaged in pickleball.

2. Use the Right Equipment

Investing in the right gear can make a big difference. Choose a paddle that feels comfortable in your hand and is appropriate for your skill level. Wearing proper court shoes with good grip and ankle support is crucial to prevent slips and falls. Avoid running shoes, as they don’t provide the lateral support needed for the quick side-to-side movements in pickleball.

3. Focus on Technique

Good technique is key to preventing injuries. Ensure you're using the correct form, particularly when hitting the ball and moving on the court. Poor technique can lead to overuse injuries, especially in your shoulders, elbows, and knees. Consider taking lessons or watching instructional videos to learn the correct techniques.

4. Pace Yourself

It's easy to get caught up in the excitement of a game, but remember to listen to your body. Don’t push through pain—if something doesn’t feel right, take a break. Overplaying, especially when tired, can lead to acute injuries like sprains and strains. Take regular breaks, stay hydrated, and don’t hesitate to call it a day if you feel fatigued.

5. Strength and Conditioning

Incorporating strength training and conditioning into your routine can help improve your performance on the court and reduce your risk of injury. Focus on exercises that strengthen your core, legs, and shoulders. Strong muscles support your joints better, reducing the likelihood of injury. Additionally, work on your balance and agility, which are crucial for quick movements in pickleball.

6. Be Mindful of Playing Surfaces

Pickleball courts can vary in surface material, from concrete to synthetic materials. Be aware of the type of surface you’re playing on and adjust your movements accordingly. Slippery or uneven surfaces increase the risk of falls, so make sure the court is in good condition before you play.

7. Cool Down After Playing

Just as warming up is essential, so is cooling down. After a game, spend a few minutes walking and doing gentle stretches to help your muscles recover. This can reduce muscle soreness and stiffness, keeping you in better shape for your next game.

8. Stay Hydrated and Maintain Nutrition

Proper hydration and nutrition are often overlooked but are vital for performance and injury prevention. Dehydration can lead to muscle cramps and dizziness, increasing the risk of injury. Drink plenty of water before, during, and after playing. Additionally, maintain a balanced diet rich in nutrients to support muscle repair and overall health.

9. Listen to Your Body

Lastly, the most important tip is to listen to your body. If you experience persistent pain or discomfort, it might be time to rest or seek medical advice. Early intervention can prevent minor issues from becoming more serious injuries.

Conclusion

Pickleball is a fantastic way to stay active and have fun, but like any sport, it requires attention to safety. By taking the right precautions—warming up properly, using the correct equipment, focusing on technique, and listening to your body—you can minimize your risk of injury and continue enjoying the game for years to come.

Remember, the best way to keep playing is to stay healthy, so take care of your body on and off the court!

How to treat back pain at home
By Admin 0 Comments Back Pain, Heatlhy Lifestyle

How to treat back pain at home

Effective Strategies for Relief

Back pain is a common issue that can affect anyone, at any age. Whether it's due to an injury, poor posture, or just the wear and tear of daily life, back pain can be a real burden. Fortunately, there are several effective home remedies and practices that can help alleviate the discomfort. Here’s a comprehensive guide on how to treat back pain at home.

Stay Active

While it might be tempting to rest when you have back pain, staying active is crucial for recovery. Gentle exercises such as walking, swimming, or yoga can help improve mobility and strengthen the muscles supporting your spine.

Tips:

  • Walking: Start with short walks and gradually increase the distance as your pain decreases.
  • Stretching: Perform gentle stretches to maintain flexibility and reduce muscle tension.
  • Yoga: Focus on poses that strengthen the core and improve posture, such as Cat-Cow, Child’s Pose, and Bridge Pose.

Apply Heat or Cold

Applying heat or cold to the affected area can provide immediate relief.

Cold Therapy:

  • Use an ice pack or a bag of frozen vegetables wrapped in a towel.
  • Apply it to the painful area for 20 minutes several times a day during the first 48 hours.

Heat Therapy:

  • After the initial 48 hours, switch to a heating pad or warm towel.
  • Apply for 20 minutes to relax muscles and increase blood flow to the area.

Maintain Good Posture

Poor posture can exacerbate back pain. Pay attention to your posture throughout the day, especially if you sit for long periods.

Tips:

  • Sitting: Keep your feet flat on the floor, your knees at a right angle, and your back straight.
  • Standing: Distribute your weight evenly on both feet and avoid slouching.
  • Sleeping: Use a supportive mattress and sleep on your side with a pillow between your knees.

Use Over-the-Counter Medications

Over-the-counter (OTC) pain relievers such as ibuprofen (Advil) or acetaminophen (Tylenol) can help reduce inflammation and alleviate pain.

Tips:

  • Follow the dosage instructions on the package.
  • Consult your doctor if you have any underlying health conditions or are taking other medications.

Practice Mindfulness and Relaxation Techniques

Stress and anxiety can worsen back pain. Mindfulness and relaxation techniques can help reduce stress and promote overall well-being.

Techniques:

  • Deep Breathing: Practice deep breathing exercises to relax your muscles and calm your mind.
  • Meditation: Spend a few minutes each day meditating to reduce stress.
  • Progressive Muscle Relaxation: Tense and then slowly relax each muscle group in your body.

Stay Hydrated and Eat a Balanced Diet

Proper hydration and nutrition are essential for overall health and can help in the recovery process.

Tips:

  • Drink plenty of water throughout the day.
  • Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support muscle health and repair.

Use Supportive Devices

Supportive devices can help maintain proper alignment and reduce strain on your back.

Examples:

  • Lumbar Support: Use a lumbar roll or cushion when sitting to support the natural curve of your lower back.
  • Braces: A back brace can provide additional support during activities that involve lifting or prolonged standing.

When to See a Doctor

While most back pain can be managed at home, there are times when you should seek medical attention:

  • The pain is severe or doesn’t improve with home treatments.
  • You experience numbness, tingling, or weakness in your legs.
  • You have difficulty controlling your bladder or bowels.
  • The pain is the result of a fall, accident, or other trauma.

Conclusion

Back pain can be challenging, but with the right approach, you can manage it effectively at home. Stay active, maintain good posture, use heat and cold therapy, and practice relaxation techniques. Remember to listen to your body and seek medical advice if your pain persists or worsens. By taking these steps, you can find relief and get back to your normal activities. If you have questions about how to treat back pain at home contact our office at 480-272-7140.

By Admin 0 Comments Exercises, Glendale Location, Heatlhy Lifestyle, Mobility

3-Way Sciatic Nerve Glide

Have you experienced pain in the low back that travels into the buttock and back of the thigh? If so, you could be dealing with irritation to the sciatic nerve commonly referred to as sciatica. The sciatic nerve is the largest peripheral nerve in the body. Several lumbar and sacral nerve roots exit out each side of the spine and ultimately join together to form the sciatic nerve. With that in mind, there are several areas along its path where the sciatic nerve can become irritated causing this pain that radiates down the back of the thigh.

For recovery and good health, nerves require three main things:

  1. Blood Flow
  2. Space
  3. Movement

A great way to target all three components are nerve glides. The key to these are going to the point of discomfort but not necessarily pushing through it. The goal is for the nerve to gradually desensitize so might notice over time you are able to progress them a bit further before stepping into discomfort. Here we highlight a simple sciatic mobility drill that progresses in intensity throughout. We typically like to prescribe 10 repetitions for each movement, and these can be repeated several times per day. Feel free to give these a try and let us know what you think.

Impulse eating
By Admin 0 Comments Heatlhy Lifestyle , ,

How to Reduce Impulse Eating

How easy is it to reduce pulse eating? It’s happened to all of us. You know the feeling – you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry.  just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight. Bottom line: you have to eat. Now!

As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through. Just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.

It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

Emergency Preparedness
The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think.
The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.

Here are some ideas to help you get started.

  • Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)
  • Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.
  • Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!
  • Nut butters. Cashew, almond, peanut…find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.
  • Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs.
  • Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.
  • Water. You have to drink water.

The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it.

The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.

Here are some tips to help you set up your food kit for ease and speed.

  • Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.
  • Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it.Small storage containers or plastic bags. You need
  • Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.
  • A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.
  • Water bottle. You need something to store a lot of water in.

Now do it!

You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out. All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it. The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.