Life After Injury

Exercise can be scary and intimidating, especially while recovering from an injury. But, it doesn’t have to be. Most simply, exercise is a way of building (or rebuilding) your strength—it doesn’t have to be vigorous, involve hours sweating on the treadmill, and it doesn’t have to hurt.

To begin, let’s say you were injured in a car accident. You used to be in pretty good shape and lived an active lifestyle, but you haven’t been able to do much since the accident. This has resulted in weight gain, because you’ve been eating more than usual and haven’t been able to work it off. Furthermore, this inactivity has led to muscle deterioration, which has led to a loss in strength, higher body fat levels and less lean body tissue. You want to get back to your old self, but you don’t know exactly what to do.

Fortunately, there is life after injury—it just might take a while to get back to where you were. It’s important to take things slowly so you don’t get hurt, but this means you might not see results as quickly as you otherwise would. If it’s the weight gain you’re worried about, start some light cardiovascular training. Go for a short walk—or if you can handle it, a long walk—three nights a week. If you’re a bit further in your progress, go for a hike, jog or run. Only do what your body can handle, and make sure you listen to what your body is telling you now—not what it said before the accident.  You can also conquer this weight gain by paying attention to your diet. Eat clean, healthy foods, prepare balanced meals, and stay away from the junk!

The strengthening component, though, is a bit more tricky. Walking might feel pretty safe, but weights and machines and the gym could seem dangerous, and the last thing you want is to hurt yourself again. However, it’s important to start rebuilding your muscle strength; the stronger you are, the less susceptible you are to injury. If you were active before the accident, you probably already have a pretty good understanding of what sorts of exercises you should do. If you weren’t a gymbody before, it might help to get your doctor to refer you to an exercise therapist to get started. The most important thing to remember while strength training after being injured is to pay attention to your technique.  Make sure you know what areas the exercises you are doing are meant to target, and that you feel the isolation in the correct area. You also need to focus on your posture while exercising, which will help you isolate the proper areas. Finally, make sure you slow down or stop if you start to feel an increase in pain.

It can be frustrating to bring your body back to where you used to be. Just remember that progress is supposed to take time—it’s not a race, and the results will be worth the wait.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.

An apple a day and an eight-hour shift, too?

Employment contributes to our health and well being in many ways—and not only by preventing the stress of being unable to pay the bills.

 

For instance, psychologist Maria Jahoda is known for her “deprivation theory” that suggests the unemployed suffer from mental woe in the absence of several important functions of work. Some of these work functions include a structured schedule, a sense of personal identity and shared social experiences. Without these functions, many people become depressed and lose some of their self-esteem.

 

A 2002 article in the Journal of Occupational and Organization Psychology describes a study that found the “unemployed… engaged in social leisure activities less frequently and solitary leisure activities more frequently than the employed… they also reported higher depressive affect and lower self-esteem.” The reduction in social activities, the study suggests, happens because the unemployed are out-of-touch with their fellow employees.

 

For those who socialize outside of the work sphere, though, social activity can still be reduced by unemployment. This stems from a reduction in, or lack of, regular income. No money usually equals less socializing.

 

In some cases, a stagnating social life corresponds with a reduced level of physical activity. In other cases, people who exercise when performing their regular job duties or when travelling to work—by walking or biking—also see a decline in physical activity when they are off work. And, as most people are aware, physical inactivity has deleterious effects on our minds and bodies.

 

We need exercise to help prevent disease—think diabetes or heart problems—and to reduce stress and fatigue. Long-term unemployment can lead to an inactive lifestyle, which in turn can drastically reduce one’s quality of life.

 

When you are off work for a lengthy period, it can become progressively more difficult to go back to work. At this point, you may be suffering from reduced or altogether poor mental and physical health. Going back to work can seem like an insurmountable task. For this reason, it is important to understand how critical it is to try and get back to work as soon as you can after suffering an injury or taking a leave. It’s better for your mind, your body and your wallet.

 

If you are off work because of an injury, try to maintain a positive outlook and focus on your recovery instead of your misfortune. Consider the role your job plays in your life—as part of your personal identity, social sphere, sense of worth and accomplishment and financial stability—and embrace opportunities for rehabilitation and recovery.

 

 

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No Need To Live With Lower Back Pain

Strengthening your lower back might not be on your priority list this summer—it’s easy to temporarily obsess over toned arms, abs and glutes during beach season—but don’t forget that a strong lower back can prevent or relieve many common types of back pain.

According to HealthLink BC, “10 minutes of stretching and strengthening exercises each day can condition the muscles of the back… and may relieve low back pain.”

If you suffer from lower-back pain and aren’t sure what type of exercises to perform, ask yourself if your back pain is lessened when you sit down, or when you stand and walk. If the former is true, you will likely benefit from extension exercises. If the latter is true, then flexion exercises might be of more help. If you don’t regularly experience lower-back pain, there’s no need to worry—any strengthening exercises should be suitable, when performed correctly.

To perform a back extension, lie on the floor, on your stomach. Place your hands at your sides and—slowly—raise your shoulders approximately five inches from the floor, while contracting the muscles of your lower back. Keep your neck straight and your lower body relaxed. Hold this pose for one second before slowly lowering back down. When done correctly, you should feel this exercise equally on both sides of your back. Try to do two or three sets of 15 to 20 repetitions.

A suitable flexion exercise is the pelvic tilt. This exercise also strengthens the lower abdominal muscles, which—combined with the back and leg muscles—prevent low-back pain by helping to support the spine. To perform a pelvic tilt, lie on the floor, on your back. Bend your knees while keeping both feet flat on the ground. By flexing your lower abdominal muscles and squeezing your gluteal muscles, your pelvis will tilt upwards. Hold this pose for five seconds and remember to keep your lower back on the ground. Try to do two or three sets of 10 to 20 repetitions.

Weak lower-back muscles are often accompanied by tight hamstring muscles. To stretch these muscles, begin by lying on your back. Place a towel around the bottom of one foot—like a stirrup—while holding the ends of the towel in your hands. Pull the towel while raising your straightened leg towards the ceiling, keeping the opposite leg flat on the ground. Do not twist your hips. Hold this pose for approximately 30 seconds. Try to gradually increase your flexibility so you can raise your leg to a 90-degree angle.

Keep in mind that an active lifestyle and healthy diet are both essential for healthy muscles. The best way to keep your lower back strong is to regularly stretch your muscles, get aerobic exercise, and eat a balanced diet.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.

Chair Stretching for Rehab

Hold all stretches for 30-60 seconds.

CROSS-ARM STRETCH:
Place your right hand on
knee, and your left hand
right knee. Lean forward
arch your back like a cat.
outward pressure with your
while continuing to hold
You should feel this across
shoulders and back.

ARM ACROSS CHEST:
Place your right hand on
the back of your left elbow.
Push your arm across your
chest, as if you are hugging
yourself with one arm.
You should feel this across
the back of your shoulder.
Perform on both sides.

HANDCUFF:

Sit on the front half of your chair.
Place your hands together, behind
your back. Sit up straight, pull
your shoulders back and push
your chest forwards at the same
time. You should feel this in the
front of your shoulders and in your
chest muscles.

ROTATION:
Slowly twist your body to
one side while keeping your
feet flat on the floor and
your knees forward. You can
use the arms of the chair to
increase the stretch.
Perform on both sides.

HAMSTRING:
Sit on the edge of your chair
and extend your right leg (or
vice versa), with your toes
pointed up. Keep your back
straight and, while maintaining
good posture, push your chest
forward so you feel the stretch
in your hamstrings.

RTW (Return to Work) Programs

One-to-One Work Conditioning Programs:
At Karp Rehabilitation our work conditioning and work hardening programs are specific to each client’s injuries and occupation. We adjust and personalize each program to best suit the client and his or her job demands. This may involve core stability or pool programs for acute injuries or a conditioning and work simulation program for chronic injuries.

Gradual Return to Work Programs (GRTW):

The most effective way to ensure clients return to their pre-injury job. We teach pain management techniques educating clients on the benefits of stretching breaks, icing, and education on safe lifting techniques. We monitor the GRTW and make amendments as necessary based on the clients’ progress.

Liaise with employer:

We contact employers promptly to confirm Job Duties, Demands, Expectations and Return to Work options. We keep in contact with the employer throughout the GRTW process should anything arise.

Liaise with doctor:

We provide our recommendations to the doctor for approval of RTW plans. Regular updates are provided to each patient’s doctor.

Reporting/Communication:

We provide a detailed functional assessment report to your office in a timely fashion. Clinical records are recorded on a per session basis to monitor the progress and compliance of each client. Updates are provided on a regular basis or with situational changes. A final assessment report is sent to your office at the end of the program.

I sit at a desk all day at work and when I get home my back often feels tight, is there a good stretch that I can do to relieve the discomfort?

Answer:

Stretching out your Latissimus Dorsi and Back Extensor muscles should provide some good relief for you and help to limber up some of those tight muscles. To stretch these areas try the ‘Prayer Stretch’. Start by kneeling on a mat and stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back. Hold the stretch for 60 seconds and perform daily. Stretching is also a good stress reliever, so be sure to relax and breathe deeply.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

Ask A Rehabilitation Question:

Or Drop us a Line!

Karp Rehabilitation
Fitness 2000
9304 Salish Court
Burnaby, BC
V3J 4C5

Tel: (604) 420-7800
Fax: (604) 420-7820

My lower back and knees bother me when I run or bike, is swimming a good option?

A.
For people with lower back pain or with injuries to their lower extremities exercising in a pool is often the best way to restore muscle strength, endurance, and joint range of motion. Swimming is also an excellent form of aerobic exercise and it is one of the few aerobic sports that emphasizes upper body conditioning while also improving flexibility.

If swimming lengths is not your thing try a water belt used for aqua running. A water belt fits around your waist and helps you to partially float so that you can perform a running motion in the water. This form of running closely patterns the form used on land. Water provides a resistance that is proportional to the effort exerted, much like running into a stiff wind. For variation, this exercise can also be performed in a cross-country skiing motion. The benefit of pool exercises is that the water allows you to move freely. Also, the water provides added resistance without the stress or impact on your joints and soft tissues.

Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.

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