Why Your Muscles Shake During a Hard Workout

December 31, 2013 by Leave a Comment

If you think you may be straining yourself during a workout, take a look at this article by Jay Cardiello. Then come see us at San Diego Sports Physical Therapy to get your work outs under control.

Pushing yourself during a workout is never a bad thing, and going so hard that your muscles start to shake is certainly a sign that you’re at your max—but your body may also be trying to tell you something. While many people pass this off as a simple sign that they’re out of shape and a majority of my fitness colleagues would agree that this trembling is not a great cause for concern, it could also lead to injury if you’re not careful to use proper form.

Let’s explore why your muscles may quiver during a barre class, Pilates, strength workout, or other type of exercise—and what to do about it.

1. Inadequate sleep. If you are heading into a cardio or strength training session feeling lethargic or lacking a good night’s rest, you will probably experience tremors at some point in your routine. [Tweet this fact!] The body continues to grow and heal when you get the proper amount of sleep. Disrupting this can cause your muscles to stay in a catabolic-like state. If you’ve been skimping on sleep, I recommend you skip the gym and stay in bed (if you work out in the morning) or head to bed (if you’re a p.m. exerciser).

2. Going to extremes. With fitness crazes like CrossFit and endurance events like Tough Mudder becoming the staple in mainstream fitness, people are really pushing themselves to the extremes these days. However, take caution and implement mandatory rest days into your fitness routine. Check out my last blog for the proper way to rest so you can keep up a sustainable workout routine and stop the shakes.

3. Too new, too much, too soon. If you try a new fitness class or jump into a new routine, at some point during your workouts you may feel your body start to wobble because working different muscles than you’re used to may be too much, too soon. While it may not be a cause for great alarm, it’s probably best to lighten up. You could place stress on other parts of your body in order to compensate for weaker muscles, which may cause injury. For example, if it’s your first time performing burpees, by the fourth or fifth one your legs may start to shake. Instead of resting, you decide to continue but with bad form, which can strain your lower back. Bad idea.

4. Dehydration. Your workout can be one of the best indicators of whether or not you are hydrated. When your body is low on water, your muscles and connective tissues have difficulty performing what they are meant to do, as improper hydration can cause an imbalance of your electrolytes, which are involved in muscle contraction. [Tweet this fact!] I recommend drinking half of your body weight in ounces daily. Remember, if you’re thirsty, you’re dehydrated.

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Smart Moves for Families

November 5, 2013 by Leave a Comment

Getting enough physical activity for the family will help boost energy and inspire great attitudes! MoveForwardPT suggests more exercise for the family to improve overall health.

Making a commitment to be physically active is one of the best ways families can prevent or combat obesity and its consequences. Physical therapists support the Department of Health and Human Services’ Physical Activity Guidelines, which states:

Children should get 1 hour or more of physical activity a day.
Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes a week of vigorous-intensity aerobic physical activity.
Physical therapists’ extensive knowledge of pre-existing conditions (such as type 2 diabetes and obesity) allows them to help people of all ages and abilities establish life-long patterns of physical activity. For those who already are obese, physical therapists can devise safe exercise programs that reduce pain, restore flexibility, and increase strength and cardiovascular endurance. For people with type 2 diabetes, they can design and supervise exercise programs that reduce the need for medications, lower the risk of heart disease and stroke, and help manage glucose levels, among other benefits.

The following tips were designed by physical therapists to help families stay active and incorporate physical activities into their daily lives:

“Smart Moves” for Families

Plan weekend family activities involving physical activity, such as hiking, swimming, bicycling, mini-golf, tennis, or bowling.
Help your child plan physical activities with friends and neighbors, such as skating or softball.
Have your kids brainstorm a “rainy day” game plan of indoor activities involving fitness games such as Wii Fit or Dance Dance Revolution.
Remember that your family does not need to join a health club or buy fancy equipment to be active. Walking isn’t costly and it’s easy. So is designing a backyard obstacle course. Weights can be made from soda or detergent bottles filled with sand or water!
Provide positive rewards for your child when he or she engages in physical activities, such as workout clothes, a new basketball, or an evening of roller-skating.
Provide positive feedback about your child’s lifestyle changes. Remember not to focus on the scale (for you or your child).
Be your child’s “exercise buddy.” Plan daily walks or bike rides and set goals together for increasing physical activity rather than for losing weight. It’s also great “bonding” time!
As you schedule your child’s extracurricular activities, remember to plan time for exercise and activity as a priority for the entire family. Don’t just “squeeze it in.”
Encourage children to try individualized sports such as tennis and swimming. Studies show such activities are the basis of lifelong fitness habits.
Parents and children can do exercises while watching television (or at least during commercials), such as sit-ups, push-ups, or running in place. Discourage snacking or eating meals while watching.

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PEDIATRIC PHYSICAL THERAPY ACTIVITIES

October 3, 2013 by Leave a Comment

Has your child experienced an injuries recently? Pediatric Physical therapy may be a good option for you and your child! Stephanie Romo from Livestrong shares how physical therapy is beneficial.

Physical therapy may help pediatric patients gain functional independence.

Pediatric physical therapy can be beneficial for children with injuries or other physical limitations. This type of therapy encourages children to engage in play and activities of daily living to promote balance, coordination, and fine and gross motor skills. The goal of these therapeutic activities is to encourage improvement in development and greater functional independence. Want to improve your health? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

DEVELOPMENTAL ACTIVITIES
One important goal of pediatric physical therapy is to improve development, and there are a number of activities that encourage developmental milestones to occur. Children typically learn best through playing, and many pediatric physical therapists recommend therapeutic activities that involve play. Activities such as crawling, walking, skipping, running, and utilizing playground equipment are all examples of therapeutic activities involving play. These types of activities help to encourage children to coordinate the use of large muscle groups to move about independently.

BALANCE AND COORDINATION
Balance and coordination are two important components of physical independence that can be improved through physical therapy. Hand-eye coordination is something that children can learn by playing catch, rolling a ball or drawing a picture. For babies and young toddlers, learning to feed themselves with utensils is a great way to encourage hand-eye coordination. Balance can be improved through activities that involve the vestibular system, such as walking on a balance beam or learning to ride a bicycle.
FINE AND GROSS MOTOR SKILLS
Fine motor skills involve the usage of small muscles, particularly those in the hands, fingers, feet and toes. Activities that encourage these types of skills include sorting small objects, painting and molding clay. Gross motor skills include activities that encourage larger muscle groups, such as swimming, riding a bike and jumping on a trampoline. Range of motion is an important part of gross motor development, and pediatric physical therapy will usually include stretches to encourage joint and muscle mobility.
ACTIVITIES OF DAILY LIVING
When your child is participating in a physical therapy program, most of the activities and learning take place in the child’s natural environment, such as home or school. Encouraging your child to participate in normal daily activities can help her reach milestones, improve self-esteem and gain independence. Try involving your child in meal preparation, ask for her help with cleaning the house and let her assist at the grocery store. Each of these tasks involves physical and cognitive elements, which will help children improve both functional and mental ability.

REFERENCES
American Physical Therapy Association: The ABCs of Pediatric Physical Therapy
Article reviewed by Matt Olberding Last updated on: Sep 2, 2011

Read more: http://www.livestrong.com/article/532184-pediatric-physical-therapy-activities/#ixzz2g6z1APKA

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