The Benefits of Stretching

Stretching is an incredibly important, yet underrated, part of any exercise routine.  Even if you don’t exercise, you should still aim to stretch at least once a week.  The benefits of stretching are immeasurable.  Some of the many benefits of stretching are:

• Reduced muscle tension
• A greater range of motion and flexibility in your joints, as well as your muscles
• Increased blood flow
• Increased energy levels
• Improves your performance in physical activities
• Decreased risk of injury
• Enables your muscles to work most effectively
• Improves your ability to complete daily tasks

How to Optimize Your Stretching Routine:

If you are new to stretching, you may just jump right into whatever feels right.  While any stretching is better than no stretching, there are many ways you could injure yourself in doing so, and nobody wants that!  So to remove the risk of injury and give you better results, we’ve put together a list of ways to optimize your stretching routine that have been tried and true:

• If you have a chronic condition or injury, you should exercise caution.  You don’t want to hurt yourself further.  Make sure to wear a proper medical grade brace to protect your injury, and ask your doctor or physical therapist about adjusting your stretching techniques to better suit your injury or condition. 

• It’s important to remember that you should stretch when your muscles are warm.  When your muscles are cold, you’re more likely to injure yourself.  It’s wise to stretch after you warm up, or better yet, after your workout.

• Stretching immediately before participating in high-intensity activities, such as sprinting or track and field, may actually decrease performance.  Some research even shows that stretching immediately before an event can weaken hamstring strength.

• Strive for symmetry as opposed to flexibility.  Having asymmetrical flexibility can increase your risk of injury.  Don’t worry about how far you can stretch, but rather if you can stretch equal amounts on both sides of your body.

• Focus on major muscle groups, such as your calves, thighs, hips, lower back, neck, and shoulders.  If you participate in a sport, make sure to target the muscles and joints that you routinely use during your sport or activity.

• Don’t bounce! Make sure to stretch with smooth movements.  If you bounce as you stretch, you can easily injure your muscles and actually increase your muscle tightness.

• Hold your stretch.  Hold each stretch for about 30 seconds.  If you are stretching an area that you know is problematic, try to hold it for around 60 seconds.  Make sure to take deep breaths.

• Aim for tension, not pain.  If stretching hurts, you’re pushing too far.

• Keep it routine.  You can achieve the most benefits by stretching in a regular pattern.  Aim for 2 to 3 times a week; even just 5 to 10 minutes of stretching at a time can have helpful benefits.

Stretching plays such an important role in keeping your joints and muscles at their best, whether you are on the field non-stop or sitting at a desk on your computer.  We urge you to follow these steps to see just how much of a difference proper stretching can make in your life.

We love to hear your success stories!  If BRD Sport has helped keep pain out of your game, please share with us by emailing Nina at nina@brdsport.com.

Arthritis is one of those things where relief comes counter-intuitively.  The more you move your joints and exercise, the less pain your arthritis will cause over time.

A good workout releases endorphins that can reduce pain.  What’s more, the weight you lose over time will help ease stress on your back and joints.  Exercising will also help your flexibility, mobility, and stability, easing many of your symptoms.

When you have arthritis, pain, stiffness, or fatigue get in the way of getting up and moving, but it’s important to remember that exercising with the incorrect amount of weight-bearing can lead you down a longer path of immobility and likely even more pain down the road.  It’s far better to get yourself into a habit of exercise and you will feel better for it.

Starting an exercise routine when you have arthritis can be like walking through a wall of sludge at first.  Wearing our braces eases this process immensely by reducing inflammation, increasing blood flow, and relieving pain caused by arthritis.  By relieving your pain in the beginning, starting your exercise routine won’t be nearly as difficult.  As you continue to make exercise a regular part of your routine, you will find it gets easier, and there are so many benefits in store for you.  Not only will you feel better and have more energy, but your stability, mobility, and flexibility will all improve.  

Aim for low-impact aerobic exercises.  Exercises such as speed walking, riding a stationary bike, swimming, and pickleball are all great ideas, they get your heart rate up without beating your body up.  The idea is to get your body and joints moving without risking further injury.  Signing up for classes is also a great way to stay motivated and meet other people that are on their exercise journey as well.  It always helps to have other people with the same goals around you.

Remember to allocate dedicated time for working out.  While walking your dog and working in the garden are fantastic things to do on a daily basis to keep yourself active, it’s incredibly important to get your body moving at a higher pace.  To get the maximum benefits from exercise, it’s essential that you make dedicated time to focus on it.  You may choose to work with a professional to help you choose workouts that work best for you.  Start by scheduling 20 minutes of exercise 3 times a week.  As your body adjusts, and you get more fit, you can start making your sessions longer.

Remember, pushing yourself is good, but know your limits.  There’s a reason you should start with 20-minute workout sessions.  If you have arthritis, you should ease yourself into any new exercise program and tailor to your specific condition.  You don’t want to go head first into a high impact sport like basketball if you have joint damage in your knees.     If you can’t give up your favorite sports, try smaller doses.  If you like golf, but have lower back problems, try playing nine holes at a time instead of 18.  

Let’s also not over-look the importance of asking your physical therapist.  It is so much better to get the help and advice from a professional rather than trying to build your own workout routine from scratch.  A well qualified physical therapist can build you a proper exercise routine and increase the difficulty over time.  Physical therapists are also great at encouraging you to make and keep healthy habits.

The number one rule: Don’t. Give. Up.  The hardest part about keeping a workout routine is not working out, but in keeping it a routine.  Let’s be honest, our lives get so crazy and things always get in the way of each other on our schedules.  It’s almost expected that you will miss a workout here or there, but the key is to get back to it.  Your stability is easier to regain with strengthening and stretching, but the longer you go without exercise, your flexibility and mobility begin to decrease, and it becomes harder to regain them.  By keeping a routine, it makes it much easier on yourself and your joints.

The age-old saying “No pain, no gain” does not apply the same way when you are dealing with arthritis.  If you try something, and it causes your condition to flare up, it’s wise to step away and talk to your doctor and physical therapist about what is causing you pain.  Sometimes it’s as simple as adjusting your form or picking an alternative exercise.

Balance is key, you want to get your joints moving, but not to the point it causes flare-ups.  Exercising properly will relive your symptoms over time and help you feel more stable and flexible.  

Keeping all these points in mind, you can create a workout routine that helps the stability, flexibility, and mobility that you may have lost due to arthritis, return to your joints.

One way to deal with inflammation is with compression bracing.  This kind of bracing increases blood flow and reduces inflammation.  There are, however, other ways to help limit inflammation further, one of those ways is through diet.

Inflammation: How It Helps and Harms the Body

Inflammation is a part of your body’s healing process.  The injured area will swell up and turn red as your body sends out cells to help fight against bacteria that could cause infection.  Sometimes, however, Inflammation may stick around a little too long.  In this case, inflammation could be doing a lot more harm than good.  Over time, Inflammation caused by chronic stress, obesity, or autoimmune disorders can potentially trigger conditions like arthritis, heart disease, or even cancer.  It may also harm the brain.  Researchers have found a link between the amount of inflammation in the brain and the risk for cognitive decline and impairment.  Regularly adding anti-inflammatory foods to your diet may help to stop this process.

Anti-inflammatory Foods You Can Eat Year-Round

There are some great foods that you can eat year-round to help fight inflammation such as: colorful fruits and veggies, whole grains, legumes, nuts such as almonds, hazelnuts, peanuts, pecans, pistachios and walnuts, and healthy fats such as olive oil and nut butters.  It’s also a good idea to eliminate high inflammatory foods such as: highly processed snacks, fried foods, processed meats, red meat, sugary drinks, and anything with added sugars.  

Anti-Inflammatory Foods by Season

– Spring –

In the Spring, look for foods like asparagus, apricots, avocados, rhubarb, carrots, mushrooms, and celery, as well as fresh herbs.  Spring is also the perfect time to start an anti-inflammatory garden for the summer and fall months.

– Summer –

Summer is prime-time for produce, and gives you lots of options to choose from.  Berries are plentiful and have great anti-inflammatory properties.  Try different varieties of blueberries, blackberries, and strawberries.  Also, don’t be afraid to try locally-grown berries such as marionberries, huckleberries, gooseberries, and cloud berries, depending on where you live.  Also, look for cherries, eggplant, zucchini, watermelon, green beans, honeydew melon, okra, peaches, and plums.

– Fall –

Thinking of pulling out those crisp, crunchy apples? You’d be right! But that’s not the only anti-inflammatory food of the fall season.  Try foods like cabbage, cauliflower, garlic, winter squash, parsnips, peas, ginger, and all types of lettuce.

– Winter –

In the winter, think green.  Leafy vegetables are great during the winter.  Kale, collard greens, and swiss chard are great anti-inflammatory options.  Root vegetables, like beets and turnips, are also great.  Sweet potatoes are fantastic, as well as kiwi fruit, Brussels sprouts, lemons, orange, and pineapple.

Tip:

Wherever you can, try to substitute inflammatory or unhealthy options with something that is anti-inflammatory.  If you would normally eat a muffin, try to replace it with a handful of nuts and berries, If you’d normally eat a plate of french fries, try to replace it with a baked sweet potato.  The small changes you make every day add up to big changes over time.

We understand how daunting it will be to search for the best ankle brace, with different options available. Athletes understand the risk of ankle sprains all too well. However, ankle braces can be a godsend if your sport necessitates running, jumping, or playing contact, all of which can lead to sprains and other ailments.

Types of Ankle Braces –

Compression Braces – These braces are also known as elastic braces and are often used to treat mild ankle sprains and tendonitis. These braces are made of lightweight stretchable materials which acquiesce to natural rotation and movement of the ankle. Compression braces are designed to provide improved joint support, enhance balance, and reduce swelling. Apart from this, these braces also help keep the ankle joint warm and decrease muscle stiffness.

Lace-up braces – These braces are semi-rigid and are used to treat mild to moderate ankle sprains. These braces limit the side-to-side and up-and-down movement of the joint. In addition, they provide more support in comparison to compression braces.

Hinged braces – These braces are also semi-rigid; they stop the ankle from rolling laterally but don’t restrict the range of motion in the vertical plane.

Rigid braces – Medical professionals commonly prescribe these braces to aid in the healing process after an ankle sprain or stress fracture. Rigid ankle braces are made from hard plastic that expands up either side of the ankle and is secured with the help of Velcro straps.

Benefits of ankle braces-

Ankle braces are beneficial for athletes in the following way –

Reduce the risk of injury –

If you have an ankle injury, you must provide your ankles with extra support to lessen the risks of future injuries. Apart from this, you can also use ankle support as a preventive measure against sustaining injuries. In addition, Ankle braces aim to give external support to limit inversion and heighten athletes’ awareness of how their ankle joints should be positioned during play.

Helps to calm pain & swelling –

One of the most common of all ankle sprains is when the ankle rolls on the side resulting in intense pain. For this type of injury, the patient must wear an ankle brace with metallic supports on the outer part of the brace. Ankle braces support the injured ligaments and tendons and calm down the pain and swelling caused due to the muscular sprain. The inside and outside of your ankle will need support if you have a sprain that causes your ankle to roll outward.

Prevents bone separation –

The most crucial form of ankle injury is when all ankle sprains fibular and tibial bone separate. Ankle tapes and braces can be used to lessen any extreme anatomical motions as well as strengthen muscle activities in the ankle region. With this in place, there is little chance of severe injury or bone breakage, and the experience will be safe.

Offer a controlled range of motion –

One major reason ankle braces have gained so much popularity over the years is that they have proved effective in restricting the eversion and inversion range of motion. Apart from this, it is also crucial to understand that ankle braces do not impact or limit sharp motion. You can jump, run or exercise with free movement wearing ankle braces and your performance remains unaffected by using tapes and braces.

So, this is some of the most important information about ankle braces. So, if you are searching for the best ankle braces, look no further than BRD Sport. Then, consult our team at (732) 238-5479 regarding your requirement.

4 Summer Water Exercises for Arthritis!

Are you suffering from arthritis? The idea of jumping into the pool and swimming some butterfly laps does not sound appealing. That much repetitive motion is not beneficial for joint pain and inflammation, can it? Not necessarily. Summer water workouts not only help relieve arthritic joints but also burn calories for folks who want to get back into swimming or learn new and practical exercises. Please have a look!

Water Walking –

• Walking in a pool avoids many of the uncomfortable aspects of walking with arthritis, such as excessive perspiration and uneven surfaces.
• The buoyancy of water lessens the impact on your joints.
• Due to the resistance of the water, walking in the pool can also help you burn more calories than regular walking.
• Pools with a temperature between 82 and 88 degrees Fahrenheit can help lessen arthritic pain.

Front Crawling –

Are you ready to step it up a notch? Front crawling is a great way to exercise the body’s joints! This activity is excellent for rheumatoid arthritis since it stretches and exercises the entire body. One needs to start these swimming laps very slowly. Start with one or two laps in the beginning. As your body gains strength and you become more comfortable in the water, gradually increase the number of laps you swim.

Water Aerobics –

Water aerobics classes are offered at many local recreation centers and swimming pools and are highly recommended for arthritic joints. Although aerobic workouts are often performed in chest-high water with captivating music playing in the background, they are one of the best exercises for stretching the joints.

If you’ve never taken a moderate aerobics class, you may find it a little intimidating. Water aerobics, on the other hand, is popular among individuals who seek an alternative form of moderate exercise that helps alleviate joint pain.

Backstroke –

The backstroke stretches and strengthens an individual’s back while doing the same for the arms. This can be an effective light exercise if you are suffering from an arthritic problem in the elbow or ankles.

It is suggested to begin slowly by merely completing a few laps. As you build strength in your body and get more comfortable in the water, moderately increase the number of laps. Be sure to learn the basics of backstroke before getting into the pool.

So, these are some of the most important summer water workouts for relieving arthritic pain. However, before engaging in these water workouts, it is strongly recommended to use protective gear to avoid straining and injuring the muscles.

Injuries happen – and they often happen when you least expect it. Know how to minimize your risk of a secondary injury and stay as good as new!

Sometimes your loved ones will be less than cautious when it comes to their joint and physical health, causing them to do things that can actually make their injuries worse! Here are some tips on how to protect your loved ones before more serious injuries occur:

The troubling activities that can cause secondary injuries

1. Sporting events- Competitive activities such as football, rugby, and martial arts or even friendly matches of tennis or pickleball are associated with an increased risk of injury because they require athletes to exert more energy than in less competitive sports.

2. Weightlifting- Weightlifters who fail to learn the right technique can cause serious injuries to their joints, muscles, or nerves.

3. Stair-climbing- The most common cause of stair-related injuries is falling, but other possible causes include slips, trips, and twists.

How to prevent secondary injuries?

If you’ve suffered from a joint injury, it’s important to take immediate action to avoid any secondary injuries. Secondary injuries can occur when the injured area is not treated properly to cause inflammation and swelling. As a result, you may experience pain and stiffness around the injured area. Secondary injuries can also lead to additional surgeries, chronic pain, and even disability. Learn how to prevent secondary injuries from occurring:

1. Get prompt medical attention after sustaining a joint injury. Immobilize the injured area as much as possible and transport them to a hospital as quickly as possible.

2. Place ice on the injured area for 10-15 minutes every 2-3 hours until you arrive at the hospital. Ice can reduce inflammation and swelling and help speed up the healing process.

3. Elevate the injured area to reduce pressure on the surrounding tissues. This will also help with the drainage of fluids and blood from the area.

4. Take ibuprofen or acetaminophen (Tylenol) for pain relief. Do not take these medications if you have a fever or infection. Please check with your doctor before taking any medications.

5. Avoid using unnecessarily strong pain medications that can slow down your healing process by causing vasodilation or constriction.

6. Don’t use alcohol to numb the area, and don’t leave the ice on the swollen area for too long as it can lead to frostbite.

7. Avoid applying pressure over the area (tight compression). This will lead to damage to surrounding tissues and may increase the risk of nerve injuries. Instead, perfect compression braces can help you deal with joint constraints.

8. Encase swelling areas with plastic wrap to reduce edema (swelling) due to fluid collection under the skin surface.

By following these simple steps, you should be able to minimize the amount of pain, swelling, and stiffness that come about with a joint injury. Make sure to read through the entire article so that you know what steps to take in order to avoid further damage!

If you have arthritis, it’s no secret that pain, stiffness or fatigue get in the way of getting you moving. However, there are many benefits to staying active while having arthritis. We’ve gathered some tips to get you started!

Why is exercising with arthritis important?

For starters, exercising helps ease arthritis pain and stiffness. According to the Mayo Clinic, exercise is a vital part of improving your health and fitness without hurting your joints. They list the most important benefits of incorporating exercise into your current treatment plan:

• Strengthens the muscles around your joints
• Helps you maintain bone strength
• Gives you more energy to get through the day
• Makes it easier to get a good night’s sleep
• Helps you control your weight 
• Enhances your quality of life
• Improves your balance

Aim for low impact.

Whenever you are exercising with an injury, the last thing you want to do is inflame that injury. Working out with arthritis is best done when starting with low impact exercise such as speed walking, swimming, yoga, or riding a stationary bike or elliptical machine. 

Dedicate time to exercise, but know your limits

If you are serious about getting active, it’s important to plan out when you’ll do these workouts on your calendar. Great ways to incorporate workouts is by working in your garden, walking your dog, or taking the stairs instead of an elevator. These are small ways to increase your physical activity throughout the day. When you add 20-30 minutes of exercise on top of that, the more you will reach your maximum benefit. 

It’s important to start out slow with only 20-30 minutes of exercise at a time. If you have arthritis, you need to ease yourself into any new exercise programs and cater it to your condition to ensure no further damage is done. When these small increments start to feel to easy, that is a good sign it may be time to increase your exercises!

Inquire with your physical therapist

Any time you are adding a new exercise program to your daily activities, it’s important to first run it by your doctor or physical therapist. A professional can best guide you into the right programs and exercises to ensure you are benefitting from your exercises, and not further injuring yourself.

Having arthritis doesn’t mean all hope is lost. You can still get back out there and find the right exercise plan to keep you active. Follow these steps and you’re guaranteed to feel the benefits!

With many Covid-19 restrictions being lifted, we are entering a new phase of the Covid era; one that makes it even easier for us to do the things we love. The past year hasn’t been easy on any of us, so it is refreshing to welcome this new era as restrictions lift. Here are some tips to safely and comfortably stay active during this time! 

Hit the gym – Now that restrictions are being lifted, gyms have reopened and mask mandates are being lifted. The safest way gyms are doing this are by keeping social distancing in place at machines and continuously sanitizing stations. Exercise comfortably while being mindful of others!

Learn a new sport – Tennis, Baseball and Rollerblading are just some of the many sports you can introduce yourself to this season. What better way to get active and socialize than to join a couple of friends in learning new sports? Check out these 6 Tips for Starting a New Sport to get you motivated. 

Biking – Biking can help you increase your strength without taxing your joints. For those of us who aren’t fond of high impact cardio like running, biking is a great alternative to get exercise in and spend time outdoors.  

Outdoor Group Yoga – One thing a lot of people miss are their weekly exercise courses. Get back to your weekly groups with outdoor Yoga classes! The best way to participate in group Yoga is outdoors, especially in this gorgeous weather. Grab a mat and breathe that fresh air!

For those of you who aren’t quite ready to ditch the masks and get back out there, we’ve listed some covid-friendly at-home workouts.

Body weight exercises – Most of us don’t have an at-home gym or equipment, but you can still train using your own body weight for a full workout. 

Walking and jogging – Easily get your cardio in by walking or jogging around your neighborhood. Make up your own route and have fun with it!

Yoga – Yoga can easily be done in your home, backyard, or anywhere you want. Not sure where to start? Check out the Beginner’s Guide to Home Yoga Practice!

With restrictions lifting left and right, brighter times are ahead! However, it is important to remember that those who are not vaccinated are highly encouraged to continue to wear a mask and social distance.

Written by Daniela Walsh, DPT

The weather is finally warming up on the east coast, and I’m ready to hang up my skis until next winter.  As the busy ski resorts can attest to, many people are looking forward to being outdoors more than ever in our Post-Covid 19 world.  As you look toward being active in your sport of choice, it is a good idea to be aware of your current conditioning level before taking on more than your body can handle.  No matter what place you are in life – from a young adolescent getting ready for your spring sport to begin, to a long time athlete with miles and decades of conditioning under your belt – it is important to keep in mind some basic principles.  

First, consider your sport and try to break your athletic year down into phases:

1. Post Season – one to two months – Although often overlooked, this part of conditioning is essential for the body to heal both mentally and physically.  Keeping active is always important, but this phase is a great deterrent to burnout.  This is a great opportunity to try a different sport all together and can strengthen different muscle groups for a more balanced body and mind.

2. Off Season – four to five months -The focus here is on flexibility, strength and endurance.  Intensity, duration and frequency of exercise are the key components to reduce compared to regular season.  Any intense exercise should be limited to 2 times per week.

3. Pre Season – one to two months before the regular season – Now there is a shift from strengthening to sport specific training and agility drills.  An increase in intensity, duration or frequency of exercise is possible on a gradual level.

4. In Season – three to five months – Finally, intensity of training is maximized at a frequency of up to six days a week.  Weightlifting can now be minimized to one day per week as the focus transitions to competitive sport specific training.  

Keep in mind some of the general factors of conditioning:

1. Warm up / Cool down and stretch.

2. Consistency of training is key.  Don’t start a training schedule you cannot sustain.

3. Progression should be gradual with modifications to ONE of the following variables at a time: 

• Intensity – work harder for shorter periods of time. 
• Duration – Increasing duration of training should decrease the level of intensity 
• Frequency – Gradually build up to 6 days per week.

4. Rest and less intense days are critical!  As you train, muscle is broken down for your body to have the opportunity to build new stronger tissue.  Without rest, the body will not be able to complete this part of the cycle.  Make sure to work in less intense days or a day off to allow the body to recover.  Build up, don’t break down!

Have you ever wondered what the benefits are to wearing a compression brace during gameplay? 

Whether you are coming back from an injury or wanting to get a jump on injury prevention, here are some benefits to using braces in sports.

Get back in the game post-injury. Proactive bracing in the short term allows you to return to play without the likelihood of aggravating your injury. For example, when recovering from a knee injury, good rehabilitation and a hinged brace can allow a player to be back within as soon as six weeks. By limiting movement of the affected joint, there is more room to allow for healing. Braces facilitate your return to gameplay.

Injury prevention. You don’t need to be injured to wear a brace in sports. Compression braces provide extra support and stability to ensure comfortable game play. These braces are designed to keep you active while improving your function.

Protection against chronic injuries. Many players worry that they cannot play as well with a functional brace which is not the case. These braces do not just prevent ankle, wrist, and knee sprains; they aid in providing protection against unexpected chronic injuries. 

Pain reduction and improving performance. It is no secret that we as athletes experience pain from time to time whether that be knee pain, ankle pain, or general achiness after a long day of action. Bracing aids in reducing pain which improves performance. By limiting our swelling and inflammation, we are limiting our pain. By reducing our pain, our muscles are working closer to their mid-range where they are most powerful, and therefore more efficient. 

References: “Bracing vs Athletic Performance: Why not Both?” Lower Extremity Review Magazine

The opinion expressed in this column is not intended as a substitute for medical professional direction, but is to be used for informational purposes only. A physician should always be consulted for any health problem.