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First Steps To Wellness
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 The health benefits of cycling are endless. For a lot of people, not being able to cycle or exercise regularly massively affect their health and quality of life. To be fit and healthy you need to be physically active. Doing regular cycling and regular exercise can help improve physical fitness, ease mental stress (with the rush of the endorphins and ‘feel-great’ chemicals that will be released), and it’s also a great way to reduce your weight, not to mention to see some nice sights if you pick a scenic route. We’ve been celebrating national cycling week, and for lots of patients at Body Balance Physical Therapy, this type of aerobic exercise (cycling) is a key part of their healthy lifestyle. Lots of people aged 50+ prefer cycling to run, as it has a lot less impact on your body. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle. If you’re having regular problems with arthritic knees or hips, a really stiff lower back, or even tightness of muscles such as Achilles and calves, then cycling is a great option, and you’ll likely benefit from doing it more often. Bike riding is a low-impact exercise that can be enjoyed by people of all ages but is something that anyone in their 50s or above who is looking to be more active should seriously consider. It offers an alternative to pounding streets and it’s even better than walking if you’re objective is to stay active and healthy. Watch this great video about bone and joint health with Dr. Nathan Everett DPT. To watch more of our helpful tips and tricks to stay healthy visit our Facebook page now at ...... www.facebook.com/BodyBalancePhysicalTherapyLakeway The health benefits of regular cycling include…
Cycling is a low-impact exercise, as it causes less strain and injuries than most other forms of exercise. It’s a fun way to get fit, and if done outside you can enjoy some beautiful scenery. Cycling to work, to the shops, or to meet friends and family, is also one of the most time-efficient ways to combine regular exercise with your everyday routine. You’ll feel a lot healthier if you vary your exercise habits and training or fitness plans and remain alert to the impact that doing the same thing night after night is having on joints and muscles (it’s nearly always negative). This type of regular exercise can be as intense as you want– cycling can be done at very low intensity, to begin with, if recovering from injury or if you are feeling unfit, but can be built up to a more intense physical workout. Here are some facts on bike riding vs running…Now let’s abolish a myth about bike riding: many people think that to have the same positive impact on your health as say going for a run, you have to do much more when riding a bike. I’ve found this confusion to be one of the most common objections when I suggest people should consider cycling. It’s true that to get the endorphins and the feel-great rush you’re wanting from exercising, you do have to sit on your bike for a bit longer than if you were just going to head out for a run. However, cycling is a good overall muscle workout as it uses all of the major muscle groups as you pedal. Someone who weighs approximately 12 stone will burn roughly 650 calories from doing an hour’s bike riding. With a typical 20-minute run, you will probably be lucky to burn 200. So, although it might not feel that way, you’re working just as hard, only much more safely in terms of the reduced impact on your knees and hips. Something to think about. When the numbers stack up like this, you can see why more and more people aged 50+ are getting back on their bikes to keep healthy and feel and look great. Do you enjoy cycling? Maybe you cycle to stay active, cycle for a hobby, or you might even cycle to work? We help lots of patients in the clinic that are struggling with aches and pains, but that love to cycle and are eager to get back in the saddle… especially with the weather being so glorious right now. Here’s a 5-star Google review from one of our past patients. "It’s always the best thing when a professional looks you in the eyes and says “we can help you”. I trust Body Balance 100%. I recommend them as an athlete and someone who wants to get back to an active life ."  One of the things we hear from patients a lot is that an injury is stopping them from doing the hobby they enjoy most with their partner or friends, or it stops their cycling to work fitness routine. Not exercising regularly can really impact a lot of things.
At Paul Gough Physio Rooms, we try to get people back to doing the things they enjoy doing most, as quickly as possible, to help with both their fitness and mental health. Physio can be the bridge between being injured and getting back doing the things that keep you active and healthy. If you’re reading this now and feel like you can relate, or if you want to get back to fitness and good health now lockdown measures are eased, we are here for you. Our fantastic team would love to listen to your concerns and give you some advice or answer any questions you have. Please call us on (512) 261-8699 to make a no-obligation inquiry. P.S. Do you know someone with aches in their knees, hips, or a really stiff lower back? Who do you know that is always telling you about their aches and pains? We would love to help them live a pain-free life too. That person could be someone who you live with, work with, or an extended friend or family member, who is maybe suffering from some kind of ache or pain that we can fix. It might even be someone you enjoy cycling with. Even better, if you refer someone to come and see us at the clinic, you’ll be entered into our ‘Referral for Rewards’ prize draw, to say a huge thank you.
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 There can be a variety of root causes of sciatica, such as a herniated disc, degenerative disc disease, facet joint dysfunction, osteoarthritis and more. The center of a lumbar disc is filled with a jelly-like substance that can break through the outer layer and press on a nearby nerve root. This nerve compression can cause nerve root pain in the back. Keep in mind that the disc walls are abundant with nerve fibers. Any tear through the wall can cause severe pain. As people age, the lumbar discs lose hydration and wear down. There is no cushion for any impact. Tears can also develop and cause pain. This condition is known as degenerative disc disease. Facet joint dysfunction can also cause back pain and sciatica. If the cartilage of these joints is damaged or not functioning properly, the end result can be back pain or sciatica. Osteoarthritis is associated with aging. It is a condition that gradually progresses. The discs and facet joints are worn down. It causes back pain, swelling and instability. Any trauma or compression fracture can result in sciatica, such as a car accident or a fall. Do You Feel That Way Too? Backpain and sciatica are often related. Sciatica causes back pain, numbness and weakness that radiates along the sciatic nerve. The sciatic nerve is a big nerve that travels the full length of the body, following the lumbar region of the back and down the leg all the way to the feet. Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg is the hallmark of sciatica. You might feel the discomfort almost anywhere along the nerve pathway, but it's especially likely to follow a path from your low back to your buttock and the back of your thigh and calf. Pressure is usually put upon the lumbar nerve root. It is important to note that sciatica is a symptom of an underlying problem. It is not a diagnosis in itself. The pain can vary widely, from a mild ache to a sharp, burning sensation or excruciating pain. Sometimes it can feel like a jolt or electric shock. It can be worse when you cough or sneeze, and prolonged sitting can aggravate symptoms. Usually only one side of your body is affected. Some people also have numbness, tingling or muscle weakness in the affected leg or foot. You might have pain in one part of your leg and numbness in another part.  Well, here's 4 things you can do:
1. First off, you need to make a decision about getting help. So many people procrastinate for so long, thinking that Sciatic pain will ‘just go away with time’, but then 6 months down the line they’re still putting up with it, and nothing’s changed… Or it gets worse 2. Next, do the RIGHT exercises - one of the best things to help you ease your Back and Sciatic pain is to do the right series of progressed exercises - the right exercises given to you by a Physical therapist will help reduce pain, and allow you to move freely again quick - and make sure that the problems don’t come back anytime soon (or aggravate your back even more like some exercises do). 3. Avoid sitting and long periods of rest - ever tried to get up from the sofa after resting for a while, but you struggle because your back feels so painful and tight? That’s because one of the worst things you can do that adds to Back pain is rest, and sit for long periods of time. Too much rest, and sitting in awkward positions makes your back stiff and tight. It would really help if you were given appropriate strengthening exercises for better posture, alongside hands-on treatment, to get you active and healthy as quickly as possible. 4. Get real, “hands-on” Physio - PT is proven to help people with low-back pain. In fact, at Body Balance Physical Therapy, it’s one of the most common injuries we see. If your back pain is affecting your job, your ability to keep active, if it threatens your independence or gets in the way of spending quality time with family and friends - Physical Therapy can help get you back to living the life you deserve as quickly as possible. If you would like to know how the Physical Therapy team at Body Balance Physical Therapy can help you live with less Back pain - we invite you to start with a no-obligation, risk free appointment at our clinic. Click here to Schedule an Appointment Now |
AuthorDr. Paul Hendricks Archives
March 2022
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