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Category: Heatlhy Lifestyle

Total Sports TherapyNewsHeatlhy Lifestyle
warm-up
By Admin 0 Comments Exercises, Heatlhy Lifestyle, Mobility ,

The Importance of Proper Warm-Ups & Cool-Downs

When it comes to fitness, most people focus on the workout itself—whether it’s lifting weights, running, playing sports, or doing a high-intensity class. But what you do before and after your workout can be just as important. In fact, proper warm-ups and cool-downs are essential for performance, injury prevention, and recovery.

Here’s why you should never skip these key parts of your routine—and how to do them right.

Why Warm-Ups Matter

A warm-up prepares your body—and your mind—for exercise. Think of it like priming an engine before taking off at full speed.

Top Benefits of Warming Up:

  • Increases blood flow to muscles and joints

  • Raises core temperature for better performance

  • Loosens stiff muscles and improves flexibility

  • Activates the nervous system, improving coordination and reaction time

  • Mentally prepares you for the workout ahead

  • Reduces injury risk by easing your body into motion

Skipping a warm-up increases your risk of strains, sprains, and poor performance—especially during intense or high-impact activities.

What Makes a Good Warm-Up?

A proper warm-up should be dynamic, progressive, and specific to your activity. It typically includes:

1. Light Cardio (3–5 minutes)

Gets your heart rate up and starts the blood flowing—think brisk walking, jogging, cycling, or jumping jacks.

2. Dynamic Stretching

Unlike static stretching (holding a stretch), dynamic stretching uses movement to gently increase range of motion. Try:

  • Arm circles

  • Leg swings

  • Hip openers

  • Walking lunges

  • High knees

3. Sport-Specific Movements

Tailor your warm-up to your activity. A soccer player might do dribbling drills, while a weightlifter might perform bodyweight squats or push-ups.

Why Cool-Downs Are Just as Important

After you finish working out, your body doesn’t just snap back to normal. A proper cool-down helps transition your system back to a resting state—and sets the stage for recovery.

Top Benefits of Cooling Down:

  • Lowers heart rate and breathing gradually

  • Prevents blood pooling in the legs

  • Reduces muscle stiffness and soreness

  • Aids in recovery and flexibility

  • Promotes mental relaxation after intense effort

What Makes a Good Cool-Down?

Your cool-down should last 5–10 minutes and include:

1. Gentle Movement

Slow walking, cycling, or light activity helps your heart rate and breathing return to normal.

2. Static Stretching

This is the time to hold stretches for 20–30 seconds. Focus on the muscles you used during your workout:

  • Hamstrings

  • Quads

  • Calves

  • Chest and shoulders

  • Back and hips

3. Deep Breathing or Relaxation

Incorporate mindful breathing or light yoga poses to signal your body and brain that it’s time to recover.

Bonus Tip: Hydrate and Refuel

After your cool-down, drink water and refuel with a healthy snack (especially after a longer or more intense session). This helps replenish energy stores and supports muscle repair.

Final Thoughts

Warm-ups and cool-downs aren’t optional—they’re essential. They prepare your body to perform, help prevent injury, and promote faster recovery. Just 5–10 minutes on each end of your workout can make a huge difference in how you feel and function.

So next time you hit the gym, the field, or the trail—don’t rush in or run out. Your body will thank you for taking the time to warm up and cool down properly.

Need help building a warm-up or cool-down routine tailored to your sport or injury history? Contact our office at 480-272-7140.

when you need physical therapy
By Admin 0 Comments Heatlhy Lifestyle, Physical Therapy

How to Know When You Need Physical Therapy

Physical therapy (PT) is often associated with recovering from injuries, but it offers much more than rehabilitation. It can help manage pain, improve mobility, prevent future problems, and enhance overall quality of life. But how do you know when it’s time to see a physical therapist? Here are some key signs that PT might be the right choice for you.

1. Persistent Pain That Won’t Go Away

If you’ve been dealing with pain for weeks or months without improvement, it’s a sign that something isn’t right. Physical therapists specialize in identifying the root cause of pain and using targeted treatments—like manual therapy, exercises, and posture correction—to help you heal naturally.

2. Limited Mobility or Stiffness

Do you struggle to bend, twist, or move the way you used to? Whether it’s tight muscles, stiff joints, or post-injury restrictions, PT can help improve flexibility and restore movement. If daily activities like reaching overhead, squatting, or turning your head feel restricted, it’s time to seek professional help.

3. Difficulty with Balance or Frequent Falls

Loss of balance can happen due to aging, neurological conditions, or past injuries. If you notice that you're stumbling more often or feel unsteady on your feet, a physical therapist can work with you on balance training, strength exercises, and fall prevention strategies.

4. Pain During or After Exercise

Mild soreness after a workout is normal, but sharp or persistent pain isn’t. If exercising causes discomfort that lingers for hours or days, it may indicate muscle imbalances, joint dysfunction, or improper movement patterns. PT can help correct these issues and prevent future injuries.

5. Recovery from Surgery or Injury

If you’ve recently had surgery—whether for a knee replacement, rotator cuff repair, or spinal procedure—physical therapy is essential for regaining strength, flexibility, and function. The same goes for recovering from sports injuries, fractures, or accidents. A structured rehab plan helps ensure a full and safe recovery.

6. Chronic Conditions Affecting Movement

Certain conditions like arthritis, fibromyalgia, multiple sclerosis, and even diabetes can impact movement and cause pain. Physical therapy can help manage symptoms, improve strength, and maintain independence for people dealing with long-term health issues.

7. Headaches, Neck, or Back Pain

Poor posture, stress, and muscle imbalances can contribute to chronic headaches and neck or back pain. If you find yourself frequently reaching for pain relievers or feeling discomfort after sitting at a desk for long hours, a PT can help address the underlying causes.

8. Difficulty with Everyday Tasks

If simple tasks like climbing stairs, getting out of bed, or lifting objects have become difficult, PT can help restore strength and endurance. Don’t wait until things get worse—early intervention can prevent further decline.

9. You Want to Prevent Future Injuries

You don’t have to be in pain to benefit from PT! Many athletes and active individuals work with physical therapists to prevent injuries, improve performance, and optimize movement patterns. If you want to stay healthy and avoid setbacks, PT can be a great proactive choice.

When to See a Physical Therapist

If any of these signs sound familiar, it’s time to consult a licensed physical therapist. Arizona is a direct access to PT without a doctor’s referral, so you can get started right away.

Don’t wait for the pain to take over—prioritize your health and movement today!

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

How to alleviate neural tension in neck

Have you recently experienced pain in the neck that travels into the arm and hand? You could be dealing with neural tension. Neural tension occurs when the nerves in a specific area get irritated or compressed. Nerve glides are great exercises that help reduce this tension by creating more space for the nerves, improving blood flow, and promoting healthy movement. Here we highlight glides for three of the main peripheral nerves in the arm and hand.

  1. Median Nerve
  2. Radial Nerve
  3. Ulnar Nerve (the fun one!)

Give each of these a try performing 10-15 repetitions.

These should become more tolerable over time as the effected nerves continue to heal.

tennis elbow
By Admin 0 Comments Heatlhy Lifestyle , ,

How to treat tennis elbow

Tennis elbow, or lateral epicondylitis, is a common condition caused by overuse of the muscles and tendons in the forearm. Despite its name, it’s not exclusive to tennis players and can affect anyone engaged in repetitive arm and wrist movements, from carpenters to pickleball enthusiasts.

If you’re dealing with tennis elbow, don’t worry—effective treatment and prevention strategies can get you back to doing what you love. Let’s explore how to manage this condition.

Understanding Tennis Elbow

Tennis elbow typically presents as pain and tenderness around the outer part of the elbow. This discomfort can radiate into the forearm and worsen with gripping, lifting, or twisting motions. It stems from small tears and inflammation in the extensor tendons that connect to the lateral epicondyle of the elbow.

Treatment Options

1. Rest and Activity Modification

The first step in treating tennis elbow is to rest the affected arm. Reduce or avoid activities that exacerbate the pain, such as repetitive gripping or wrist extension. This gives the tendons time to heal.

2. Ice Therapy

Apply an ice pack to the outer elbow for 15–20 minutes, several times a day. This helps reduce inflammation and alleviates pain.

3. Pain Relief Medication

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can provide temporary relief from pain and inflammation.

4. Physical Therapy and Stretching

Working with a physical therapist can accelerate recovery. Common exercises include:

  • Wrist Extensor Stretch: Hold your arm straight out, palm down, and use the other hand to gently pull your fingers toward you.
  • Eccentric Wrist Curls: Use a light dumbbell to strengthen the forearm muscles through controlled, slow movements.
  • Grip Strengthening: Squeeze a soft ball or foam to improve grip and forearm endurance.

5. Bracing or Compression

A forearm strap or brace can help reduce stress on the affected tendons during activity. These devices redistribute pressure and protect the injury site.

6. Corticosteroid Injections

For severe cases, a doctor may recommend corticosteroid injections to reduce inflammation. However, these should be used sparingly as repeated injections can weaken tendons.

7. Shockwave or Ultrasound Therapy

Advanced treatments like extracorporeal shockwave therapy (ESWT) or therapeutic ultrasound have shown promise in promoting tendon healing.

8. Platelet-Rich Plasma (PRP) Therapy

PRP therapy involves injecting concentrated platelets from your own blood into the damaged tendon to promote healing. This newer approach is gaining popularity among athletes.

When to Consider Surgery

Surgery is rarely required for tennis elbow. However, if symptoms persist for more than 6–12 months despite conservative treatment, a surgeon may recommend a procedure to remove damaged tendon tissue and promote healing.

Preventing Tennis Elbow

1. Improve Technique

Whether playing pickleball, tennis, or engaging in other repetitive tasks, proper technique can minimize strain on your forearm muscles.

2. Strengthen Your Forearms

Incorporate strength-building exercises into your routine to improve resilience in the tendons and muscles around your elbow.

3. Use the Right Equipment

  • Ensure your tools or sports equipment are the correct size and weight.
  • If playing racket sports, choose a racket with an appropriate grip size and string tension.

4. Take Breaks

Avoid overuse by taking regular breaks during repetitive activities to rest your muscles.

5. Warm Up and Stretch

Always warm up before physical activity and stretch your forearms to improve flexibility and reduce the risk of injury.

Living Pain-Free with Tennis Elbow

Tennis elbow is a treatable condition that, with proper care, doesn’t have to limit your daily life or hobbies. Whether through rest, therapy, or prevention, the right approach can help you recover and build strength for the future.

If your symptoms persist or worsen, consult a healthcare professional to explore advanced treatment options. With dedication and care, you’ll be back to doing what you love in no time!

Are you experiencing tennis elbow from pickleball or another activity? Let us know in the comments!

Best ergonomic chairs
By Admin 0 Comments Back Pain, Heatlhy Lifestyle ,

The Ultimate Guide to Choosing the Best Ergonomic Chairs for Your Home Office

As more people embrace remote work, creating a comfortable and productive home office environment is essential. One of the most important components of that space is an ergonomic chair. Whether you’re spending long hours on Zoom calls or tackling a mountain of tasks, having the right chair can reduce strain, prevent discomfort, and promote better posture. But what should you look for in a good ergonomic chair? Let’s dive into some top options and key features to consider when selecting the perfect chair for your home office.

Why You Need an Ergonomic Chair

Ergonomic chairs are designed to support your body in a way that promotes good posture and reduces the risk of back, neck, and shoulder pain, which are common complaints among office workers. They do this by providing essential features like lumbar support, adjustability, and cushioning. The right chair can help improve circulation, prevent fatigue, and ultimately make working long hours more comfortable.

Top Ergonomic Chairs for Your Home Office

Here are some of the best ergonomic chairs that provide excellent support, comfort, and flexibility for various budgets and preferences.

1. Herman Miller Aeron Chair

  • Key Features: Adjustable lumbar support, breathable mesh back, PostureFit SL technology.
  • Why It’s Great: The Herman Miller Aeron is often regarded as the gold standard for ergonomic chairs. Its iconic design has been trusted by professionals for decades. With customizable lumbar support and breathable mesh fabric, this chair provides exceptional comfort and durability, especially during long hours of work.
  • Price: High-end.

2. Steelcase Series 2 or 3

  • Key Features: Fully adjustable arms, seat depth, lumbar support.
  • Why It’s Great: The Steelcase Series offers a well-balanced mix of features and value. Its adjustability allows you to fine-tune the fit to your body, providing all-day comfort. The Series 2 is more budget-friendly, while the Series 3 offers additional features for maximum support.
  • Price: Mid-to-high range.

3. Secretlab Titan Evo 2024

  • Key Features: Adjustable lumbar support, memory foam head pillow, full recline.
  • Why It’s Great: Initially designed as a gaming chair, the Secretlab Titan Evo 2024 is increasingly popular in home offices for its ergonomic design. It provides excellent lumbar support and can recline for relaxation during breaks, all while maintaining a sleek and professional look.
  • Price: Mid-range.

4. Autonomous ErgoChair Pro

  • Key Features: Fully adjustable headrest, lumbar support, seat depth, tilt tension.
  • Why It’s Great: The ErgoChair Pro offers outstanding value with a range of adjustable features to suit almost any user. It’s designed to help you maintain a healthy posture, making it ideal for long hours at the desk.
  • Price: Mid-range.

5. Branch Ergonomic Chair

  • Key Features: Adjustable lumbar support, armrests, breathable woven back.
  • Why It’s Great: The Branch Ergonomic Chair combines style and function. It offers a range of adjustable features for optimal comfort and support, while the woven backrest helps keep you cool during long working sessions. It’s a solid option for those looking for a more affordable ergonomic chair that doesn’t compromise on quality.
  • Price: Mid-range.

6. Humanscale Freedom Chair

  • Key Features: Self-adjusting recline, contoured cushions, adjustable headrest.
  • Why It’s Great: The Freedom Chair stands out for its minimalist approach to ergonomics. Instead of endless adjustment levers, it adjusts itself based on your posture and weight. This makes it easy to use and offers a more streamlined experience for those who prefer simplicity.
  • Price: High-end.

7. Sihoo M18 Ergonomic Office Chair

  • Key Features: Adjustable lumbar support, headrest, mesh back.
  • Why It’s Great: The Sihoo M18 is a budget-friendly option that doesn’t skimp on ergonomic features. It includes an adjustable headrest and lumbar support, making it a comfortable and affordable choice for home office workers.
  • Price: Budget-friendly.

Key Features to Look for in an Ergonomic Chair

When shopping for an ergonomic chair, keep the following features in mind:

1. Adjustable Seat Height

  • Your feet should be flat on the floor, with your thighs parallel to the ground. A chair with adjustable height ensures proper alignment.

2. Lumbar Support

  • Look for a chair that provides adjustable lower back support. This is crucial for maintaining the natural curve of your spine and reducing back strain.

3. Adjustable Armrests

  • Armrests should be adjustable in both height and width. Your arms should rest comfortably at your sides, with your elbows forming a 90-degree angle.

4. Seat Depth and Width

  • You want a seat that’s deep and wide enough to support you comfortably. The ideal seat depth allows about two to four inches of space between the back of your knees and the seat edge.

5. Recline and Tilt

  • A chair that reclines or tilts allows you to shift your position throughout the day, which can relieve pressure on your spine and reduce fatigue.

6. Breathable Material

  • Chairs with mesh backs or breathable fabrics help keep you cool, which is important if you spend long hours sitting.

7. Swivel and Mobility

  • A chair that swivels and has wheels makes it easy to move around your workspace without straining.

Investing in Comfort and Productivity

An ergonomic chair is a key investment in your home office setup, directly impacting your comfort and productivity. Whether you opt for a high-end model like the Herman Miller Aeron or a more budget-conscious choice like the Sihoo M18, selecting a chair with the right features can help prevent discomfort, improve posture, and support long-term health. With so many great options available, it’s easier than ever to find the perfect ergonomic chair tailored to your needs and budget.

Remember, the right chair is about more than just sitting—it's about creating a workspace that supports your overall well-being. Make the investment in an ergonomic chair, and your back (and productivity) will thank you!

Push-up progression
By Admin 0 Comments Bodyweight Exercise, Exercises, Heatlhy Lifestyle, Shoulder Therapy, Therapy

Push-up Progression

Progress your push-ups!

Whether you’re recovering from injury or doing them for the first time, push-ups can be more challenging than they often get credit for. ⁣However, like with any exercise, there are ways that we can modify to either regress or progress the standard push up. ⁣
⁣
In this reel, we highlight a few regressions and progressions to the standard push-up⁣:

The key is to start with which ever variation is challenging for you then progress from there.

  • Band-assisted push-ups: Using a weight rack at a gym, place a band across with tension at the height of a fully pressed pushup. Adjust position so band is positioned at waist and begin push-up from knee or toes to ground position.
  • Knee push-ups: Perform standard push-up but from knees to ground position.
  • Standard push-up: The standard push starts from a body plank position and toes to the ground
  • Hand release push-up: This is a standard push-up that the chest makes contact with ground, pause and release hands from floor, then hands make contact with the floor on the push-up motion.
  • Band resistance standard push-up: This is a standard push-up with a band laying across your shoulder blades and trapped by your hands to the ground

 

Push-ups

Push-ups are a great body weight exercise that strengthens you chest, shoulders, triceps, and abdominal muscles. With little to no equipment your can perform these easily at home or at your local gym.

When you can't run anymore
By Admin 0 Comments Exercises, Heatlhy Lifestyle ,

What exercises can you do when you can’t run anymore

Running is an invigorating and efficient way to stay fit, but for many, injuries, chronic pain, or other limitations make it an unsustainable form of exercise. Whether due to joint problems, aging, or injury recovery, when running is no longer an option, it’s natural to wonder, “What’s next?” Fortunately, there are a variety of low-impact yet effective exercises that provide similar cardiovascular, strength, and mental health benefits.

Read More

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!