I often get neck pain and headaches at the end of the day, is there a good neck machine?

Answer:

Neck pain and headaches are usually a result of poor posture and muscle imbalances and unfortunately there is no single exercise or machine that can improve this. Poor posture is often the result of using the same muscles repetitively. For instance, think of how many times you are required to lift your arms towards the front of your body. When you get up in the morning, you wash your hair, eat breakfast, clean the dishes and brush your teeth, performing the same motion a number of times before your day even begins. When you do these movements throughout the day, you work the same muscles while others are neglected. Similarly, if you spend a lot of your day driving, on the telephone, or sitting at a desk it is easy for your muscles to tighten up because you are constantly in the same position. The solution is to perform a balanced stretching and strengthening routine including stretches for the rhomboids, upper and mid back and neck muscles with concentration on strengthening the shoulders and back muscles. Consult your doctor before starting an exercise program.

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

I have an injury and I am confused about when to use heat and when to use ice, is there a general rule that I should use?

Answer:

Both heat and ice are simple yet effective ways to combat pain without the use of conventional painkillers. As a general rule, whenever there is inflammation that produces swelling apply ice to the injured or sore area. Putting ice on the inflamed or swollen area decreases the blood flow, hence decreasing the swelling, which in turn reduces the pressure on the pain fibers and as a result the pain decreases. Heat has the opposite effect. Heat produces a vasodilatory response in the blood vessels causing more blood to rush into the area. If the area is already swollen the increased blood flow into the area will put more pressure on the pain fibers resulting in more pain! OUCH! Do not throw your heat packs away just yet. When blood enters into an injured area it brings along with it healing agents to help you along with the healing process. Once the swelling or inflammation ceases in the injured area and only stiffness remains heat can help. Heat not only promotes healing by delivering healing agents but it also helps to relieve pain. Be sure to contact your doctor before using heat or ice on an injured area.

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

Karprehablitation.com requires that you consult with your physician before following any training instructions you receive through this website.

Regular crunches are getting easy, how do you do crunches with a stability ball?

A.
When using a stability ball you must make sure the ball is the correct size for you. To determine this sit on the ball with your feet shoulder width apart. If your knees are at a 90 degree angle the ball is the right size for you and you are ready to start. To perform an abdominal crunch effectively on the ball, start by moving your hips forward and lying back onto the ball. Place your hands across your chest. Once in this position concentrate on raising your chest and shoulders up to a 45 degree angle. Now squeeze your abdominals and return to the starting position. Perform three sets of 15 to 20 repetitions three to five times each week. To increase the difficulty place your feet closer together and your hands at the sides of your head.

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

I have been in a car accident and my doctor says that I need to start on an active rehabilitation program, what does this mean?

A.
Active rehabilitation is a modern approach to rehabilitation that many doctors have become fond of for the treatment of soft-tissue injuries. With active rehabilitation you are actively involved in your recovery. This may mean developing a stretching program to help loosen your tight muscles, it may also mean exercising in a pool for more acute injuries, or it may mean participating in a progressive strengthening program to re-strengthen your body. An active rehabilitation program should be individualized and begin with an assessment by a registered Kinesiologist or Physiotherapist to determine your injuries. Once your limitations are determined, rehabilitative goals will be set and a program will be designed to help you return to your pre-injury status.

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

How do I avoid golf injuries?

Every sport is unique so it is important to have a fitness routine that concentrates on developing your muscles with a sport specific approach. Golfers must concentrate on the muscles of the shoulders, the stabilizers of the trunk, and the lower limbs which provide stabilization and alignment. Most golf injuries are a result of overusing the muscles most involved in the game, such as the lower back, wrists, shoulders and elbows.

Flexibility is essential to achieve full range of motion for your swing and to avoid poor alignment of the spine and pelvic girdle which often leads to lower-back problems. Stretching is a crucial component of a balanced exercise routine. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but also increases performance. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle allowing you to have improved performance.

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

Are stability balls good for Rehab or are they just a fad?

A.
Stability balls originated in Switzerland approximately 90 years ago where they were predominantly used by physiotherapists. They remain popular as a rehabilitative tool, however, over the past few years they have increased in popularity in the fitness industry as they offer a fun, versatile, and effective workout.

Stability balls can improve muscle tone, increase muscle endurance and strength, restore or improve flexibility, enhance spinal stability, help you lose weight, and improve your balance, posture and coordination.

Stability balls are especially effective in targeting your abdominal and lower back muscles. Many common exercises are enhanced by using a stability ball because the trunk musculature is simultaneously working to balance and stabilize the body. With all of these benefits at a cost of $40.00 to $50.00 you can be assured that stability balls are around to stay.

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

Get Involved In Your Rehabilitation

If you’ve been involved in a motor vehicle accident or have a chronic soft-tissue injury, such as shoulder, neck or back pain, you would likely benefit from an active rehabilitation program.

One of the benefits of this form of treatment is that it allows you to become actively involved in your recovery. The program emphasizes education to enable you to continue exercising properly and independently, while improving your overall health. Increasingly, doctors are recommending this type of therapy to patients with soft-tissue injuries, as the treatment is effectively personalized to suit the individual’s needs. Active rehabilitation is also a highly cost-effective form of treatment, as a patient is able to continue their therapy independently long after the program has come to an end.

Active rehabilitation programs are lead and supervised by a qualified physiotherapist or kinesiologist, who begins by assessing the client to determine their specifics needs, limitations and physical capabilities. Programs can be performed in a gym, pool or at home, and consist of an individualized exercise prescription combining stretching, core stability and strengthening techniques. Active rehabilitation programs work to restore range of motion and address postural mechanics, muscular imbalances and limited flexibility.

Though each active rehabilitation program is tailored to the individual’s needs, the common goal is to return the client to normal function. Active rehabilitation programs are highly successful in enabling clients to return to work, get back on a sports team after an injury or simply resume activities of daily living, as they are progressive and easily modified, if necessary. These programs often include work-simulation exercises and functional activities, which effectively prepare the client for a return to their pre-injury lifestyle.

A common misconception with active therapy is that exercise should be avoided to prevent further aggravation of an in injury, when in fact the opposite is true. Monitored, controlled exercise is healthy way of strengthening muscles to speed up recovery and prevent reinjury. Dr. Stephen Hoschuler, co-founder and orthopedic surgeon with the Texas Back Institute write, “Controlled gradual and progressive exercise, rather than inactivity and bed rest most often provides the best long-term solution for reducing back pain.” You may initially experience some discomfort upon beginning an active rehabilitation program; however, this is a normal part of recovery, and you will begin to see positive results and ultimately improve your physical well being with continued and consistent effort.

The guidance of a kinesiologist throughout your program will ensure that you are not only performing your routines properly, but will also provide you with the motivation and structure necessary for a successful return to normal function and continued involvement in a healthier lifestyle.

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

Elevation Speeds Recovery

The principle of elevation uses gravity to decrease the blood flow to the affected area, reducing the
swelling of the injury. The key is to keep the injured part 12 inches above your heart. Pillows are a great way to comfortably elevate the area, and to give your body some time to rest.

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

Rehab With Water

So drink up!

If you are trying to lose weight drinking plenty of water is the easiest thing you can do to help with your efforts. Water is an essential nutrient for optimal health and survival. Sweating during exercise is our body’s way of controlling our temperature so we don’t overheat during training and water cleanses our bodies of toxins and wastes. Water also helps your liver convert fat into usable energy. If you do not drink enough water your kidneys are overwhelmed with concentrated fluids and they make your liver do extra work. If your liver is doing the kidney’s job it does not have time to convert fat into energy so it just holds on to it. To top it all off, if you don’t drink enough water throughout the day instead of excreting waste and waste products, you reabsorb used water to reuse. This is what causes water retention and bloating. Consistently drinking water therefore actually helps you lose weight and prevents those dreaded weight fluctuations that too many of us suffer from.

On a final note, thirst signals are often confused with hunger signals so when your stomach “growls” and you haven’t had your daily water intake you may actually need a glass of the cold stuff rather than a candy bar.

Okay then, how much should I drink?

You need at least 8 cups of water a day. If you exercise or are in a hot climate you should increase this to 10 cups per day and if you are overweight drink an extra cup or two. People that carry excess weight around with them burn more calories in the day than they normally would so they have more waste products from metabolizing food that needs to be flushed out of their bodies.

Are you kidding? That is way too much for me to drink in one day!

Don’t worry, water comes in many forms. Most fruits, especially watermelon, and some vegetables including celery, lettuce and cucumber are made up of mainly water. Milk and juice are also fantastic sources of water, but beware! If you consume beverages with caffeine such as coffee, tea and pop you will actually excrete water before it is put to use by your body so you need to drink extra water to counteract for the loss (that means an extra cup or two)!

Always keep a water bottle with you at work and at the gym. Also eat lots of fruits and vegetables throughout the day and you will easily meet your daily needs! Good luck and drink up!

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

Cardio For Rehab

Cardiovascular exercise can help to reduce cholesterol, blood pressure and body-fat, however, it is easy to become overwhelmed with all of the options available for a cardiovascular workout. You can choose between a stationary bike, treadmill, stairclimber, elliptical machine, or rowing machine or you may prefer aerobic classes, a walk or run outdoors, or even a little cross-country skiing. Whatever you choose, there is a simple formula to ensure that you are utilizing your time the most effectively.

Step One:

Figure out your maximum heart rate by subtracting your age from 220. For example, a 35 year-old person would have a maximum heart rate of 185.

Step Two:

To determine your target heart range, multiply your maximum heart rate by 0.6. Then multiply your maximum heart rate by 0.8. That means our 35-year-old example with a maximum heart rate of 185 would have a target heart range of 111 to 148 beats per minute.

Step Three:

An easy way to manually take your pulse is to turn your hand palm up and place your index and middle fingers gently across your wrist. Feel for a pulse over the radial artery(on the thumb side of your wrist). Then count the number of beats you feel in 10 seconds. Just multiply that number by six and that is the number of beats per minute. Start by taking your pulse every five to 10 minutes during your cardio workout until you become familiar with working in your optimal range.

Try to stay within your target heart rate range a minimum of three times a week for 20-50 minutes. If you work above your target heart rate range you may be burning stored sugar or possibly even lean body tissue instead of body-fat. High intense workouts such as Tae Bo, Spinning Classes, or Interval Workouts are great for advanced exercisers, but if you are simply looking to slim down these workouts may not be for you.

Feel free to utilize different pieces of equipment or stay active outdoors. There is no \”best exercise\” when it comes to cardiovascular fitness, the most important rule is to stay within your target heart range and not to overdo it. You should always stay within your comfort zone when it comes to cardiovascular exercise and consult your physician before you start.

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

« Previous Page — Next Page »