Exercise Archives

21Nov 2022 by Patrick Donovan

Why Am I Not Getting Stronger?

Exercise

So a lot of people come in and they say, why am I not getting stronger? And I've been doing X, Y, and Z and I can do 20, 30 reps of, let's say, a dead deadlift. Well, we're gonna learn something today that's called progressive tissue overload. It incorporates good form, the right dosage, and adding weights as necessary and most safely so you can make strength gains for a lifetime. So the movement I really enjoy teaching this concept is the deadlift. It strengthens muscles in your ankles, knees, and hips, and requires a great amount of stability through your back. , so this client of mine has been working on these movements for the better part of a year, and so we're going to kind of…

28Jun 2021 by Brigitte B

Competing as an Older Athlete? Rely on Physical Therapy

Exercise, Health content, Prevention

At Heather Lane we’re all about keeping people active for as long as possible, so we were on hand in Albuquerque at the 2019 National Senior Games, where men and women compete in all sorts of sports and games in five-year age categories starting at age 50 and going past 100! We are hear to talk about how you can rely on physical therapy to help keep you competing well into your later years! “I never get surgery” We saw a lot of braces on knees, elbows, ankles—you name it. Barbara Warren, a 73-year-old swimmer and track and field athlete from West Virginia, clued us in a little about the ongoing struggles of senior athletes. Barbara has been a decorated athlete since her swim team days at Stanford…

21Jan 2021 by Brigitte B

Hunchback Starting? 3 Physical Therapy Videos Can Help Set Your Posture Straight

back, Balance, Exercise, Health content, Prevention

Do you have hyperkyphosis? You probably know it as hunchback. If your spine is curving more than it has in the past, you're probably chalking it up to aging. But who wants to look old? Let's tackle that hunchback posture with some physical therapy before it gets worse. Treating and preventing hunchback posture If the mirror tells you that you may be suffering from hyperkyphosis, a trained physical therapist has the tools to evaluate your condition and may refer you to a specialist. Medication can ease pain from the hunchback posture, and in some cases surgery may be recommended. At Heather Lane Physical Therapy, following the evaluation we design and implement either a treatment regimen or a preventative strategy—whichever is appropriate for your specific needs. In the three videos below, Heather…

15Jul 2020 by Brigitte B

Advanced Osteoarthritis and Athletes: How Physical Therapy Can Help You Return To Competitive Sports

Arthritis, Exercise, Health content, knowledge, Pain

Joint pain can make even everyday activities challenging. For athletes, the degenerative pain of osteoarthritis can feel especially devastating. If you're used to the challenges and health benefits of participating in sports, slowing down is a big adjustment. The good news is that you may not have to give up your sport for long. With the right physical therapy and pain medication, you can get back to the activities you love, including athletics. What is advanced osteoarthritis? Osteoarthritis is a condition that occurs when the cartilage that lines your joints starts to break down. Cartilage acts like a shock absorber when there is impact. If improperly stressed, over time the cartilage starts to crumble. It can occur in any joint on your body and is commonly seen in the knees…

11Mar 2020 by Brigitte B

How to Start an Exercise Routine as an Older Adult

Exercise, Health content, Prevention

Aging takes a toll on the body. Muscle mass dwindles, balance becomes precarious, and various medical conditions—Type 2 Diabetes, cardiovascular issues, high blood pressure, strokes—become more common. However, you may be able to keep these conditions away or under control with a regular exercise routine. Also, exercise will give you greater flexibility and higher levels of energy. Even if you have never exercised before, you can start an exercise routine at any time. Within a short time, you should see significant improvements to your health and improve your lifestyle. Do older adults really need an exercise routine? Older adults often assume that exercise is for younger people. They believe they are past their prime and should have started long ago. Banish these thoughts! Older adults can still see many improvements…

18Dec 2019 by Brigitte B

Fight Hunchback with 3 Posture Exercises to Help Straighten Your Spine

back, Exercise, Health content

Are you noticing a hump forming on your spine? Is your head a little in front of your shoulders? Hyperkyphosis is the condition that causes the hump and general stooping. Whether you're afraid of developing hyperkyphosis or aging has already begun the progression of the condition, it's time to fight back! When hyperkyphosis is not treated, you may start having trouble performing ordinary tasks like bending, bathing, getting out of a chair or even walking. The spine comprises three regions – cervical, thoracic, and lumbar – and each area has a natural curve. Kyphosis occurs naturally in the thoracic portion of the spine, which is in the middle and includes your ribs and chest plate. Hyperkyphosis exaggerates that curve. Occurring commonly with advanced aging, hyperkyphosis is associated with low bone mass, vertebral…

30Oct 2019 by Brigitte B

Staying Active for the Health of Your Heart

Exercise

Sooner or later, many of us receive a heart-related diagnosis. This can actually be a positive development, because it motivates us to take a fresh look at our lifestyle. Heart disease diagnoses Affecting 28.2 million Americans and the leading causing of death in the U.S., "heart disease" is a term used broadly to cover several different diagnoses. Common diagnoses related to heart disease include: Coronary artery disease. The vessels that pump blood to your heart are damaged or weakened.High blood pressure, also called hypertension. The force of blood pumping through your body is increased, putting stress on your heart and arteries.Congestive heart failure. Your heart is not pumping blood as well as a healthy heart does.Arrhythmia. Your heartbeat is abnormal—your heart is beating either slower or faster than than it…

18Sep 2019 by Brigitte B

Is Active Aging Realistic? 4 Ways Physical Therapy Can Help You Live an Active Life

Balance, Exercise, Health content, knowledge, Treatment

Active aging is every senior’s dream come true. It’s a promise of leading a complete and engaged life, when the effects of aging don’t stop you from living to the fullest. But is active aging realistic? Yes! Contrary to popular belief, getting older doesn't have to set you on a downward spiral into declining mental and physical health. Many signs regarded as a "normal" part of aging can be minimized or even prevented. Physical therapy is one tool for helping to turn back the clock and make you feel like your more youthful self again. When we break down the typical decline, we can manage the pieces one by one: 1) mobility, 2) endurance and 3) strength, all contributing to 4) independence. 1. Mobility About 35 percent of people over…

12Sep 2019 by Brigitte B

Don’t Faint! When Properly Diagnosed, Syncope in Older Adults Can Be Treated

Exercise, Health content, knowledge, Prevention

Syncope, or fainting, is common in adults 65 and older, with research suggesting that more than 20% of older adults have syncopal episodes. But today we know that you can live well and stay safe with the condition. What is Syncope? It's regarded as "fainting" or "passing out" when a person loses consciousness and then recovers without intervention. This event may be due to syncope. A true syncopal episode is caused by a loss of blood flow to the brain. When the brain lacks blood, it also lacks oxygen, causing the person to lose consciousness until the blood and oxygen are restored. Most episodes last only a few minutes. Syncope causes include: Rapid drops in blood pressure. Also known as orthostatic hypotension, this rapid drop causes oxygen levels in the…

04Sep 2019 by Brigitte B

Early Signs of Alzheimer’s Disease? Physical Therapy Can Help

Balance, Exercise, Health content

Every little slip of memory seems frightening, especially as we get older. How scared should you be of dementia and Alzheimer’s Disease (AD)? Alzheimer's is a progressive disorder that causes brain cell degeneration and death. It is the leading cause of dementia, which is marked by memory loss and a decline in cognitive, behavioral and social skills. Early signs of Alzheimer’s Disease If you are experiencing some of the early symptoms of AD, you may be having difficulty with: Balance. You may find yourself catching a toe as you walk or taking an extra step to keep yourself from falling.Mobility. Getting in and out of a chair or tub may become difficult. Mobility issues, too, increase the risk of falling.Activities of daily living (ADL). You may need more time for…