& how to start moving better

man stretching on the floor at a gym
man stretching on the floor at a gym
image source: depositphotos.com

Mobility exercises are having a moment right now, but they’re not exactly a new concept. Physical therapists have been addressing mobility for years, but now the fitness industry has gotten a hold of it, so it’s the new sliced bread.

No doubt, you’ve seen the cool kids in the gym, aggressively foam rolling and wielding PVC piping around, doing “mobility drills” like they’re prepping for the performance of their life.

All jokes aside, mobility essentially means how freely and easily you can move your body, and it’s an essential component for injury prevention, no matter what your fitness level.

But…


Probably. Here’s why.

Photo by Standsome Worklifestyle on Unsplash

Standing desks are all the rage as people scramble for new ways to improve their health.

In 2020, almost everything moved online. While this is convenient, it also means a ton more sitting, glued to technology. You’ve probably heard this catchphrase circulating: “Sitting is the new smoking.”

That seems dramatic.

Let’s unpack this phrase a little more. As usual, the devil’s in the details.

Health risks of prolonged sitting

It’s true, too much sitting is not good for you. Humans were made to move. Everything from heart function to digestion requires movement and circulation to work optimally. Stagnant creates problems.

Sedentary behavior has been linked…


Do this instead.

a woman on a bed holding her back in pain
a woman on a bed holding her back in pain
Photo by Sasun Bughdaryan on Unsplash

Sciatica is a widely accepted catch-all term that people use to describe pain in the back and hip, radiating down the back of the leg. It may surprise you to learn that sciatica itself is not a diagnosis, it’s a symptom (with several possible causes).

Most cases are a result of irritation to the sciatic nerve originating at the lower spine. However, people are quick to call pain in the back of the leg “sciatica,” whether it is or not, and the term is used somewhat inconsistently.

If you’re googling “best exercises for sciatica,” you’re asking the wrong question. The…


It’s easier than you think

image source: depositphotos.com

Cardio is hardio. For real, exercise is uncomfortable. It’s no wonder so many people don’t like it. Unfortunately, no one is handing out healthy lifestyles for binging on Netflix or surfing your Facebook feed. Bummer.

Whether it feels like it or not, our bodies crave movement.

I love exercise. I love how it makes me feel physically and mentally. If I miss a workout, it feels like something is missing. But I didn’t get this way overnight.

Now before you decide that I’m just one of those people, I’m not here to lecture you on how to be like me.


Not-so-obvious causes beyond the foot

a man wrapping his foot before a workout due to pain
a man wrapping his foot before a workout due to pain
image source: depositphotos.com

Plantar fasciitis affects approximately 2 million people per year and has long been known as a painful and tricky injury to treat.

There’s a laundry list of first-line treatment tactics, but what happens when that’s not enough?

To stop plantar fasciitis in its tracks, you need to look beyond the foot.

Learn the not-so-obvious causes of plantar fasciitis for a comprehensive approach to beat the pain.

Disclaimer: Always consult with a qualified health care practitioner for an exercise program tailored to your needs. Read the full disclaimer.

WHAT IS PLANTAR FASCIITIS?

To answer that question, we have to start with what is the plantar…


Spoiler alert — you don’t need to work through pain!

image source: fizkes / depositphotos.com

Is wrist pain cramping your workout style? Then you’ll want to read this.

The wrist is one of those areas that we don’t fully appreciate until something goes wrong. Then poof! You’re sidelined. This small but complex area takes a lot of force during your workouts (and everyday life).

Walk away from today with easy exercise modifications for wrist pain so you can keep active and show your wrists some love.

Disclaimer: Always seek proper instruction before initiating an exercise program. Not everything is great for everyone! Consult with your qualified health care practitioners for an exercise program tailored to…


Plus tips to get the most out of your rehab experience

image source: depositphotos.com

I remember being at the hospital having a medical test done. A polite young tech was assisting and, in an attempt to make conversation, asked me what I did.

I replied, “I’m a physical therapist.”

His next question surprised me.

He genuinely asked, “Oh, what’s that?”

After an awkward pause and a perplexed look on my face, I replied, “I help people recover from injuries.” (Which of course is only one portion of physical therapy.)

“Cool.” He said.

I was shocked that someone who worked in a hospital, where they have physical therapy, didn’t know what it was!

So I…


& why not moving can be the worst thing you can do

image source: Maridav / bigstockphoto.com

Lower back pain is a real buzzkill.

Left unchecked, it can wreak havoc on anyone’s quality of life.

It’s estimated that as many as 60–85% of people will have lower back pain at some point in their life.

Low back pain is also more common in those who do not have a regular exercise program, among other risk factors.

Not long ago, the treatment for almost any injury was rest. While in acute phases, this may be the case; at some point, you have to start moving again to resume a normal life full of activities you love.

This often…


& tips to get it right

image source: sutthinon / bigstockphoto.com

Are you wearing the best workout shoes for your feet?

How would you know, and why does it matter?

With 26 bones, 33 joints, and 100+ ligaments, tendons, and muscles combined, the foot provides a stable base and absorbs sensory input for the body to make good decisions about movement.

That kind of complexity is precisely why you shouldn’t just slap any old pair of shoes on and call it a day. Comfortable, supportive, workout shoes that fit properly should be first on your list.

Wearing the wrong workout shoes can not only lead to foot issues but injuries further…


& how to decide what’s right for you

Tabata vs. HIIT training
Tabata vs. HIIT training
image source licensed through Nandux / bigstockphoto.com

Tabata, HIIT (high-intensity interval training), and interval training are all terms thrown around the fitness scene. These terms are often used interchangeably and sometimes incorrectly, even by fitness professionals.

What’s the difference between these workouts and which one might be right for you? Let’s take a look at the science, the pros, the cons, and the bottom line.

Disclaimer: Always seek proper instruction before initiating an exercise program. Not everything is great for everyone! Consult with your qualified health care practitioners for an exercise program tailored to your needs. Read the full disclaimer.

Tabata vs. HIIT vs. Interval Training

Tabata and HIIT are forms of interval…

Maura Blackstone, DPT

Physical therapist | Yoga teacher | Fitness instructor | injury prevention tips for yoga, fitness, and everyday life. www.empoweryourwellness.online

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