Movin’ Mountains Exercise/Injury Prevention Presentation

Posted by on Mar 5, 2015 in Events, Exercise, Healthy Living, Injury Prevention, Physical Therapy | 0 comments

Movin’ Mountains Exercise/Injury Prevention Presentation

Movin’ Mountains Slimdown Challenge is a weight-loss competition that’s judged individually and in teams. I took time to prepare an Exercise Injury Prevention presentation and wanted to share the details, hoping that it might help in your exercise or physical activity regimen. Feel free to email me with any questions.  – Brock Monger, DPT


Movin’ Mountains Exercise/ Injury Prevention Presentation:

Brock Monger DPT, ATC   Apex Physical Therapy

Objectives:

  1. Learn about movement and strategies to decrease overuse injuries.
  2. Learn more about cardio training zones.
  3. Footwear options and recommendations.
  4. Beneficial stretches and exercises.

Movement and exercise strategies:

Exercise has countless benefits that improve the following areas:  cardiovascular health, reduction of diabetes risk, emotional mood, energy levels, body composition, sleep/ rest capabilities, strength and flexibility gains, and weight loss.

Concepts to include in a health fitness plan:

  • Cardiovascular – aerobic exercise 2-4 times per week.
  • Resistance exercise for muscle strengthening.
  • Weight bearing activities such as walking for bone density (walking is ideal).
  • Flexibility/ Movement exercise: stretching, yoga, tai chi.
  • Cross training: Mixing up exercise modes to reduce risk of overuse injury, keep exercise interesting, stay motivated, and reduce soreness.  Ideas:  walking, water aerobics, swimming, group fitness, Pilates, Zumba, cycling (indoor/outdoor), elliptical, appropriate resistance training, stand up paddle boarding, hiking, even yard work with good body mechanics.
  • Most Important: Analyze what your typical day consists of and find a mode of exercise that is different yet safe/practical.  Use exercise to UNDO what physical strains you place on your body in a typical day.  Try new things.  If you don’t like what you’re doing find another mode of exercise.

Cardio Training Zones

Quick estimate of Maximum Heart Rate:   220- (age in years) = Max Heart Rate (estimate).  For example, a 45 year old:  220-45= 175 beat per min (bpm) is estimated maximum heart rate.

45 year-old example:

Warm up – Up  to 50 % of Max                   (175 x .50) = 88 bpm

Weight Control/ fat loss – 60%                   (175 x .60) = 105 bpm

Aerobic/ Cardio Conditioning -70%          (175 x .70) = 123 bpm

Anaerobic/ High Intensity – 80%              (175 x .80) = 140 bpm

Easy estimate of 60-70% cardio range is called “Conversation Pace”, meaning you could be exercising and still able speak with the person next to you without feeling completely out of breath. 

How long?  Ideally, exercise in the 60-70% range should be at least 20-30 minutes after a proper warm up.  This time can be increased gradually over time.  However, exercising in “doses” such as 3 x 10 minute walks throughout the day can be very beneficial.  Total aerobic time per week:  150 to 300 minutes per week, with at least 30 min per day. Taking care not to advance too quickly.  Strength exercises 2 time per week can be very effective.  Rest and recovery is very important to allow your body to adapt to these changes. 

Footwear Strategies for Success:

The ideal footwear will provide the following:  protection from harmful surfaces, support and cushion to reduce repetitive impact, allow foot and ankle muscle systems to work properly, provide extra support if needed from a chronic condition.

walking shoesQuick Assessment of shoes:

  • Are they past their prime, worn out?
  • Proper heel support? Does the shoe allow the heel to move sideways?  Pinch the heel of the shoe, firm heel counter (plastic piece inside).
  • Do my feet need some special accommodations? Wide, narrow, pain etc.
  • Would footbeds be helpful?
  • Is there enough cushion? Does the whole shoe twist easily?
  • Remember that the cushion of the shoe breaks down quicker than the tread of the shoe itself.

List of Do’s and Don’ts

injury prevention & stretchingDo:

  • Go barefoot on safe surfaces on occasion if there are no foot problems or pain.
  • Change up footwear. Even changing throughout the day is beneficial.
  • Replace worn shoes every 300-500 miles for your “long exercise session” pair.
  • Consider what your preferred exercise mode is and buy proper footwear, for example running shoes don’t work well for step aerobics.
  • Pro-actively stretch often tight muscle such as calf, hamstrings, and feet.
  • Self-massage feet/ calves with a lacrosse ball, water bottle, foam roller etc.

Don’t

  • Wear flip flops for extended periods of time. (consider sandals with a heel strap like Teva’s)
  • Wear shoes with an elevated heel for extended periods of time.
  • Train, run, walk long distances in worn-out shoes.
  • Make a drastic change such as go to a minimalist shoe too quickly. The body needs time to adapt and some feet/ activities are not a good fit for a minimalist shoe.

Foam Roller Exercise
Beneficial Stretches and Exercises:

  • Hip Abduction, extension
  • Ankle circles
  • Calf raises
  • Mini squats
  • Bridges
  • Calf and foot stretchs
  • Hamstring: seated, supine, supine wall.
  • Back Hip Stretch (Piriformis)
  • Quad stretch: Standing, prone.
  • Foam Roller!