At Endurance Physical Therapy, it is our goal to provide specific, individual, and essential care to promote healing and getting you back to your active life. We have both an obligation and a strong desire to find safe ways to continue providing treatment to our community. We have been following all of the CDC guidelines and protocols to remain open during these uncertain times, and therefore, have been able to continue treating postoperative and acute need patients for the past month. With the development of our Emergency Pandemic Response Plan, per CDC guidelines, we have opened to a wider variety of patient needs.

With the closures of gyms, fitness facilities, and group exercise classes, it can be tricky to find ways to stay healthy and active during these times. When starting a new exercise program, it is important to not over do it. It is also necessary to be mindful of your body and the proper form and movements in any new exercises. We’ve outlined a few things to keep in mind when staying healthy and active at home.

Home Improvements

With all of the extra time we are spending cooped up in our homes, many of us have started taking on some extra projects around the house. If you have been doing yard work, read our blog on yard work safety tips. Heavy lifting, reaching, and squatting are all things that can harm the body if not done properly. When doing any of these movements, remember to engage the core! Try not to overexert yourself, and don’t be afraid to ask for help! A good rule of thumb is to avoid twisting your body while holding something or lifting. These are some of the most common ways that people injure themselves around the home.

Walking

It seems as if going for a walk has never been more popular. This is a great way to get those daily steps in and to stay healthy and active if you are sitting all day. While walking is one of the first things that people learn, posture and improper walking form can set in over time. Whether you are going for a stroll around the neighborhood with the family, or venturing out on a longer walk, keeping proper form is important in order to prevent injury.

  • Keeping your head up and shoulders back and down can help put the rest of the body into the right position.
  • Another great tip is to keep your feet and head in line with one another, ensuring no forward-leaning or arching of the back.

Biking

With the sun finally starting to stay out for longer than a few hours, May is a great time to take advantage of living in such a bike-friendly town. Make sure that your bike seat is set to the perfect height for you. A seat that is too high can cause strain on the hips and back, while a seat that is too low can irritate quadriceps and knees.

  • If your heel loses contact with the pedal, this is a sign that your seat is too high and will need to be lowered.
  • Avoid bringing your knees in toward the bike. Keeping your knees in line with your feet can help keep them in the optimal position.

Stretching

Group fitness classes are typically good about properly warming up and cooling down before and after workouts. When people work out alone, these are some of the first things that are cut out of the process. Stretching helps warm up the muscles and joints before beginning a workout exercise. Taking just 5-10 minutes before and after each workout can make a big difference in the long run in preventing injury and helping your body stay in tip-top shape. Before your workout, we highly recommend doing some dynamic stretching. If you need ideas for some dynamic stretches, check out some of our favorites. If you have access to a foam roller, we highly recommend using this tool after exercising. After your workout, static stretches will help you cool down and relax your muscles. Here are some of our favorites!

If you are interested in starting or continuing physical therapy treatment, we encourage you to call the front office to schedule an appointment. We are excited to start treating our patients again, and we look forward to seeing you!