While running across the lifespan can help to slow the rate of decline of cardiovascular capacity and strength, as a runner enters the masters years they will experience an inevitable and unavoidable progressive decline physiologically, biomechanically and also in performance.

Here are 5 tips to help the runner who is looking to stave active:
.

1. KEEP RUNNING! Running across the lifespan has been shown to add years to runner’s lifespan compared with non runners
2. STRENGTHEN YOUR CALVES! Between 20 & 60 yrs, runners will experience approximately 1/3 reduction in power generated at the calf when running...and your calves 
3. CHANGE UP YOUR SPEEDS!  It’s important to not get stuck in the ‘mid & comfortable running pace’ rut. Running at speed can assist with building tissue tolerance and running body resilience-which may be injury protective (when done with wisdom)
4. STRENGTH TRAINING! From 20-80yrs 30% of muscle mass is lost- resistance training can help to offset and even reverse this change .
5. MIX UP INTENSITIES! Adopting a hard: easy approach can assist with optimizing tissue health, thereby assisting with the development of a chronic training base while not being interrupted through injury 

TAKE HOME: By adding even just one of the above tips you may assist your running (P.S. Still very helpful also for runners sub 40yrs) 👍🏻

​Brad Beer, a physical therapist and owner of POGO Physio in Australia, wrote the following post.  He has tons of great information on his blog and Instagram.  Follow him @brad_beer

It's well established that aerobic exercise improves health, but a new study suggests that better cardio fitness leads to a longer life, and that the benefit may help older adults the most. The results were published online Oct. 19, 2018, by JAMA Network Open.

The Journal of the American Medical Association conducted a study and Harvard Medical School posted this article.

In the study, more than 120,000 people (59% of them men) underwent exercise treadmill testing periodically over 14 years. The researchers found that increased cardio fitness levels were directly associated with longer lives, and that people with the highest aerobic fitness levels lived the longest, especially among those over age 70.
The participants first underwent stress tests and were then classified into five groups based on their current fitness level: elite, high, above average, below average, and low. Elite performers, defined as the top 2.5% in their age group, had aerobic fitness levels comparable to endurance athletes.
​
When all the subgroups were analyzed by age, the association between higher aerobic fitness and longevity was observed in all age groups, but the benefit was greatest in people older than age 70. The researchers speculated this was most likely because the people were already fit and continued to commit to their fitness as they aged. They added that although it may be tougher to work on cardio fitness in older age, the payoff appears to be well worth it.

This article is from the Harvard Medical School in the Harvard Men's Health Watch in Feb 2019.

​Try this easy stretch for plantar fasciitis. All you need is a step! Put your big toe on the step with the ball of your foot and heel on the ground. Drive the front knee forward, holding for 3-5 sec. Perform 10x and this can be done 3-6 times a day.

This can also help out some folks with Achilles and heel pain.  Give it a try and let us know how it helps.  If you have any questions, you can always contact me at dominick@sanramonvalleypt.com

Here is a quick fix for a nagging neck issues.  It can sometimes even help shoulder achiness. 

​Simply turn your head to to the side of pain and use your fist to push your chin further into rotation.  Only hold for a second or two then return to center.  Knock 5-10 of these motions once an hour and then see how your neck feels at the end of the day.

If your neck continues to bother you, reach to us and see how we can help.  Life's too short to have nagging aches and pains...and age isn't a good enough reason!

You can always reach out to me at dominick@sanramonvalleypt.com.

Does this strecth look familiar?  It is a common one to go to for tight calves and ankles, but are you doing it correctly??

PLEASE make sure your foot is not turned out like the picture above.  We see it ALL THE TIME in clinic and we must help fix this epidemic!  Luckily, there is an easy fix to this problem.

My hands are against the wall in front of me.  They could also be on a counter or table, acting as additional support.

We hope this helps in getting the most out of your calf stretch.  If you have any questions, please let us know!

dominick@sanramonvallypt.com

Sitting for long periods can get you stiff.  Trying these 2 exercises can help take away that discomfort.. They each take 10 seconds to do and should be done 3-6 times a day if you are sitting for long periods of time.

Repeated Knee Extension

This is a stretch for the back of the leg (more than just hamstring).  5-10 reps with a 1-2 second hold.  The leg you are intending to stretch is slightly forward.  Next, sit your butt back, keeping the knee locked and low back FLAT, while bringing up your toes.  Return to standing and then repeat

Repeated Extension in Standing

This motion is geared to move the low back in the opposite direction of your sitting posture.  Bending backwards is NOT bad for your back (it's proven in MANY studies). Stand with your hands upporting your low back at your waitlist line.  Bend backwards, holding for 1-2 sec and return to standing.  Make sure you are not holding your breath.  Repeat 10x.

We hope these exercises help with low back and leg issues.  Let us know if you have any questions.

FRIDAY, Dec. 14, 2018 (HealthDay News) — For patients with musculoskeletal pain, early physical therapy is associated with reduced subsequent opioid use, according to a study published online Dec. 14 in JAMA Network Open.

Eric Sun, M.D., Ph.D., from the Stanford University School of Medicine in California, and colleagues examined the correlation between early physical therapy and subsequent opioid use in 88,985 opioid-naive patients aged 18 to 64 years with a new diagnosis of musculoskeletal shoulder, neck, knee, or low back pain.

Of the patients, 29.3 percent received early physical therapy. The researchers found that early physical therapy correlated with a statistically significant reduction in any opioid use between 91 and 365 days after the index date for patients with shoulder, neck, knee, and low back pain (odds ratios, 0.85, 0.92, 0.84, and 0.93, respectively) after adjustment for potential confounders. Early physical therapy was also associated with a statistically significant reduction in the amount of opioid use among patients who used opioids for shoulder, knee, and low back pain (−9.7, −10.3, and −5.1 percent, respectively) but not for neck pain.

“This isn’t a world where there are magic bullets,” Sun said in a statement. “But many guidelines suggest that physical therapy is an important component of pain management, and there is little downside to trying it.”

Two authors disclosed financial ties to the medical technology and rehabilitation industries.

This is an article that can be found at Physicians Weekly.

Looks like a a routine exercise regime can do more than just keeping you look PHYSICALLY in shape...it can keep you mentally sharp, as well!

At the beginning of this year, the American Academy of Neurology (AAN) provided a practice guideline update on Mild Cognitive Impairment (MCI).  It has a couple interesting findings:

• "Although long-term studies are unavailable, six-month studies suggest a possible benefit of twice-weekly exercise for cognition in MCI. Exercise also has general health benefits and generally limited risk."
• "For patients diagnosed with MCI, clinicians should counsel the patients and families that there are no pharmacologic or dietary agents currently shown to have symptomatic cognitive benefit in MCI and that no medications are FDA-approved for this purpose."

The Cleveland Clinic expands more on MCI::

When should you suspect that you have mild cognitive impairment? Just as the name implies, the signs and symptoms of MCI are mild and may include:

• Decline in memory and thinking skills
• Trouble remembering appointments
• Difficulty recalling some conversations

At the same time, day-to-day functioning is relatively normal; you can drive, cook, pay bills and perform other tasks, but you may increasingly rely on notes and reminders from other people.
MCI is most common in people over age 55. By age 65, approximately 15 to 20 percent of the population shows signs of MCI, according to the Alzheimer’s Association.

Misinformation abounds about back problems. How many times have you heard that exercise can hurt your back? Or that if you consult a spine surgeon about pain, you’re sure to wind up in surgery?

​Back pain is a problem that is fairly common — as are the myths on the subject. If you have back pain, it’s important to get the facts.

We talked with Marzena Buzanowska, MD, Cleveland Clinic Center for Spine Health, to dispel these myths.

Myth: Exercise can hurt your back.

Fact: With professional guidance under a licensed physical therapist, exercise can help your back by strengthening the muscles that support your spine. A strong, well-conditioned back can withstand more stress and stabilize the spine better. In some instances, a spine-certified physical therapist can find a few simple exercises that will help relieve the pressure from a bulged disc to help with healing, Dr. Buzanowska says.

Myth: Herniated discs need to be surgically repaired.

Fact: The intervertebral discs, located between the vertebral bodies of your spine, act to cushion the spine against stress. These discs may rupture, or herniate, if the outer layer of the disc weakens. The jelly-like center of the disc leaks, irritating the nearby nerves and causing back and leg pain. More than 90 percent of herniated discs get better on their own with short rest or with treatment, such as physical therapy, anti-inflammatory medications or spine injections, Dr. Buzanowska says.

Myth: If you go to a spine surgeon, it’s certain you’ll end up having surgery.

Fact: Not necessarily so. Many spine surgeons often find themselves trying to talk patients out of back surgery, Dr. Buzanowska says. While there are a few spine conditions that require surgery, the vast majority of back problems are resolved without surgery. Surgery may be appropriate for select people who have exhausted conservative options. It all depends on your unique medical condition.

Myth: If you have bulging discs, you have a major medical problem.

Fact: Bulging discs are a normal part of aging, Dr. Buzanowska says. Our discs are like car tires that gradually lose air and wear down. This is why we may become shorter as we age. However, unlike car tires, an aged disc does not have to be replaced. Also, this problem causes pain in only a fraction of patients.

Myth: Magnetic resource imaging (MRI) scans always show the source of back pain.

Fact: MRI uses a magnetic field and radio waves to create detailed images of the organs and tissues within your body. These scans can demonstrate annular tears, herniated discs and nerve compression. MRI scans do not show weak muscles or many other disorders that contribute to back pain. As mentioned earlier, MRI also will show the normal, age-related wear and tear that may be misleading as to the source of back pain sometimes. This is why a thorough physical exam is the most important source of information about the causes of your back pain, Dr. Buzanowska says.

Myth: The best thing for a sore back is bed rest.

Fact: It seems counterintuitive, but the best thing for your back is gentle exercise, Dr. Buzanowska says. Walking, for example, gets you out of a sitting posture and into a more neutral, upright alignment. Gentle, easy stretching may help as well.  Licensed physical therapists can best supervise this endeavor and can tailor a personalized strengthening and stretching routine for patients.

Myth: Spinal fusion surgery, which permanently joins two or more bones in the spine, always requires additional surgery.

Fact: We’ve all heard of someone who has had a failed back surgery, Dr. Buzanowska says. Yet, the reality is that when skilled surgeons perform spinal fusion surgery for the right medical reasons, the procedure rarely needs to be repeated.

Myth: Pinched nerves cause severe back pain.

Fact: That can be true, but only sometimes. Usually, an irritated or compressed nerve in your spine causes pain in your leg and foot, Dr. Buzanowska says.

This article was written by the Brain and Spine Team at the Cleveland Clinic.