As a physical therapist, I’ve seen countless patients come to me with injuries and health issues that could have been prevented with proper self-care. In today’s fast-paced world, it’s easy to neglect ourselves and put our health on the back burner in favor of work, family, and other commitments. Self-care means prioritizing physical and mental health. Knowing what is best for you and following through with those plans, whether that means eating a healthier diet or dissolving a friendship that feels toxic. It is important to surround yourself with positive influences that will encourage you to do better and be better. In this blog post, I want to spotlight the importance of self-care for our physical and mental health and the role it plays in injury prevention, rehabilitation, and overall well-being.
- Self-care Prevents Injury: Our bodies work tirelessly to support us in our everyday activities. Ignoring signs of fatigue, stress, and discomfort can lead to painful and sometimes permanent injuries. Taking the time to stretch, hydrate, and rest can prevent muscle strains, tears, and even bone fractures. Self-care helps us to strengthen our bodies and make them more resilient to the demands of daily life.
- Self-Care Helps Speed Up Rehabilitation: If you’re currently undergoing physical therapy, implementing self-care practices into your daily routine can significantly speed up the rehabilitation process. Proper nutrition, hydration, and movement can help aid recovery and reduce inflammation, allowing your body to heal faster. Self-care practices can also help to reduce stress, which has been linked to inflammation and slower healing times.
- Self-Care Improves Overall Health: Self-care isn’t just about injury prevention or rehabilitation; it’s also about overall health and wellness. Eating a balanced diet, exercising, and getting enough sleep can help to improve cardiovascular health, reduce the risk of chronic diseases like diabetes, and boost our immune systems. When we take care of our bodies, we’re investing in a better quality of life both now and in the future.
- Self-Care Boosts Mental Health: Physical health is just one aspect of self-care. Our mental health is just as important as our physical health. Taking time to unwind and destress is crucial to our overall well-being. Engaging in self-care practices like meditation, mindfulness, and adequate rest can help to reduce stress and anxiety, allowing us to feel more relaxed and grounded.
- Self-Care Promotes Good Habits: Practicing self-care can also help to promote good habits in other areas of our lives. When we prioritize our health and well-being, we’re more likely to make choices that support it. We may choose healthier food options, opt to go for a walk instead of watching TV, or prioritize sleep and rest over other distractions. Self-care is the foundation on which good habits are built.
So next time you’re tempted to push through the fatigue or skip the workout, remember the long-term benefits of self-care and invest in yourself. Your body (and mind) will thank you for it.
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SLOW THE PROGRESSION OF ARTHRITIS WITH NUTRITION
Slowing the Progression of Arthritis
It is increasingly apparent that what is healthy for one’s heart is also good for one’s aching joints and knees. Current research links significant associations between the types of dietary fat intake with structural progression of knee osteoarthritis. Osteoarthirits (OA) also known as degenerative joint disease (DJD) is the most common chronic condition of the joints affecting more than 3 million people a year or 27 million Americans. One in two adults will develop symptoms of OA in their lifetime (Arthritis Foundation, 2016). Common risk factors for developing arthritis include increasing age, previous joint injury, obesity, joint overuse, weak supporting muscles, and genes.
However, top researchers in the field of nutrition science affirm that following a healthy diet may be an effective strategy for the management of knee osteoarthritis. Furthermore, following a healthy diet and lifestyle is by far more attractive than medications with respect to (long term) risks/benefits. The results of the following study offer hope for individuals searching for steps to limit the progression of OA.
TOP 10 REASONS TO CHOOSE PT FIRST
Do more than mask the pain, reduce or eliminate it.
Exercise and manual therapy (including soft tissue and joint mobilizations) can help relieve pain, restore mobility and function and help reduce or eliminate pain. Pain is often cyclical and can be minimized or eliminated with musculoskeletal mobility.
Learn how to help treat yourself and become empowered with your care
There really isn’t a magic wand at PT! A Physical Therapist will do more than just address your injury or involved body part. We will look at you as a whole person and empower you with your care, giving you plenty of education and ways you can help yourself.
Become more active!
Learn to care for your body instead of suffer. There are so many studies that show that activity for 30 minutes per day helps to maintain healthy systems, from head to toe. A Physical Therapist promotes total health and wellness and can often be a good motivator to get you on track with your goals!
Prevent surgery
Often times, musculoskeletal injuries can be treated by PT and you can avoid surgery all together. The key is to get to know a PT soon after an injury so your pain and limitations do not become irreversible. Talk with your physician ASAP!
Free Community Education Seminar: Hip and Knee Pain
Join us for Hip and Knee Pain - the next seminar in our Free Community Education Series. This interactive seminar will feature Robert Sherman, MD of Upstate Orthopedics and Onondaga Physical Therapy's Taryn Bader, PT.
WHY AM I LOSING MY BALANCE?
Is it because I am getting older? As we age, our body changes. Our reflexes slow down and our nerve signals are not quite as fast to alert us to make a correction when we lose our balance. Balance is essential to our everyday routine – from getting dressed to taking the dog for a walk, to cooking a meal. Most of the time you don’t have to think about balance – but when you do, it can become frustrating. The feeling of being unsteady can lead to inactivity. Individuals tend to withdraw from their favorite activities or decline invitations due to a fear of falling. The less you do the weaker balance will become and risk for falls will increase. What a vicious cycle!
COMMUNITY ACTIVITIES THAT HELP TO IMPROVE YOUR BALANCE
Are you looking for a way to further challenge your balance? Check local gyms, churches and senior centers to see what activities are offered. Here are a few ideas to look for in your community to keep you at your best.
