The saying, “Don’t sweat the small stuff” comes to mind. There are things you just have to do during the day, and they shouldn’t have to be an ordeal that lays you up for hours or days afterwards. Insight Into Injury is very much aware of what goes on in the background of a regular busy day, and these short programs were designed to make your life easier.
Day by Day
Sleeping comfortably is much more than having an expensive bed and pillow, or should I say, “much less”. More information here: Sleeping Comfortably
Getting stuck in a chair can be embarrassing. And on top of that, possibly painful and exhausting, and maybe even dangerous. But, there are tricks (technique, actually) that will make it much easier. Don’t get stuck – learn the tried and true technique here. Getting up out of a low chair
“Up with the good, down with the bad.” That’s what you want to be thinking about if you’ve got a leg that is weaker or more painful than the other. When going up the stairs, put your good leg up first, then bring your other leg up to meet it on that step. Repeat. When you’re going down the stairs, put your bad leg down first; it will be able to stay straight which is the most stable position for it, and your good leg is the one doing the work to lower you down. Repeat. Now we’ve got to get your leg feeling better to begin with! Ascending and Descending Stairs Safely
Though much better to prevent a fall than to have to figure out how to get yourself up from one, there are a few helpful tricks that make getting up a doable feat. It’s always good to work on getting your legs stronger, but this quick video will maximize the potential that your muscles already have by utilizing strength enhancing technique tricks. (coming soon). How do I get up if I’ve fallenHousehold Chores
Whether you have a beast of a vacuum or a light spry one, you are still potentially putting your back, hips, shoulders, and wrists at risk if you’re not vacuuming with proper form. Taking into consideration the length of the push/pull stroke, and how much your body rotates during it, can make a big impact on how difficult it is for your body to get the job done. One easy form correction and you wont have to worry about feeling pain after cleaning again. Vacuuming
Scrubbing the tub can concern your knees and back as you’re kneeling and leaning over the edge. It can concern your shoulders, wrists, and fingers as you push and scrub. Give your muscles and joints a little love – these minor form adjustments and quick stretches will make all the difference. Scrubbing the Tub
Many people complain about their lower backs hurting when standing at the counter and doing dishes. Being 6 feet tall myself, I can relate! Adjusting your stance is a super simple way to avoid the pain. learn how here! Doing the DishesWomen's Health
There are muscles that hold up your bladder. Those muscles can be exercised so that they are stronger and do a better job. Program from Insight Into Injury coming soon- in the meantime, check out “Kegel’s” on google, and check out this easy self help tip. Women’s HealthThere are muscles in your face. There are ways to exercise those muscles. Strong muscles are less likely to sag and wrinkle. Check out Fumiko Takatsu https://faceyogamethod.com/about/#watchmystory
Travelling
I don’t know about you, but I’m always feeling cramped and achy when I’m on an airplane. Being 6 feet tall has something to do with that I suppose, but there’s also the issue of elevation and the pressurized cabin, and the fact that you’re just not able to move around much. I want to share with you some tips that will make your flight a bit more enjoyable and safe, and allow for a smoother walk up the jet bridge to your destination.How to ride and drive in comfort. Coming soon.
Sports
Your golf game becomes more consistent when you don’t have any tight or weak muscles to throw you off balance or cause pain. It’s absolutely possible to beat your buddies, and golf all 18 pain free! https://vimeo.com/ondemand/unhitchyourglitch Golf
How to avoid neck, shoulder, and back pain – (but you’re on your own with the sharks.) Info coming soon! Surfing
From shoulders to abs to ITB’s to calves – learn the simple exercises that keeps you spiking big ’til the sun goes down. Info coming soon. Beach Volleyball
A sport that demands such accuracy and precision, your whole body needs to be on board with perfect stability. Get the results you want with an at home online easy exercise program. Info coming soon. Archery
Growing pains occur when the bones are growing faster than the muscles that attach to them can adapt and lengthen. This can give the athlete pain, the sense of poor flexibility, joint being squeezed and grinding together, and altered alignment at the joints. These conditions in turn cause a decrease in speed, agility, balance, and accuracy. MAXIMUM VERTICAL POTENTIAL (MVP) teaches the young athlete to thrive during growth spurts. Send a request through the contact form to get more information! Insight into Injury is available for individual or team training. MVP – Maximum Vertical Potential. How to excel during adolescent growth spurts
How to make the best of your stationary bike ride workout. Ride with perfect form, maximize the calorie burn, and avoid pain. Info coming soon. Cycling / Spin Class
Yardwork & Gardening
Balance, arm strength, and a stable back are all necessary components to having a good experience when shoveling. Tune up on your technique and do a quick mini workout for the shoveling muscles. I made a video to show you how! Using the Shovel
Not all lawn mowers are created equally. Some will pull you along, and some you’ll have to really lean in and push to get it to work. Either way there are a few things you should think about when going out there to mow that will keep your body from hurting. (coming soon) Pushing a Lawn Mower
Pulling weeds is a whole body challenge, on a rather unpredictable level. It would be great if I could say I have soft aerated soil and the few weeds that sneak in there pull right out easily… but, well, that’s not exactly the case. Hard dry soil, hard to reach and pinch places like cracks in the driveway, and (ahem) overgrown established weeds can leave my fingers, wrists, and lower back really feeling it when I finally get done. (Am I ever really done with weeding?) But- prepping your fingers, wrists, and back, paying attention to positioning, and giving yourself a break every once in a while can really make a big difference. Here’s some things to do (just don’t let it make you procrastinate any longer! lol). (coming soon) Pulling Weeds
Planting seeds or flowers can be a very rewarding feeling. Don’t let pain interfere with your enjoyment. Bending and hunching down for extended periods of time can takes it’s toll. Here’s how best to prepare. (coming soon) Planting
The things on the mind of a physical therapist when talking about raking are: the weight of your rake, the width of the rake that you have to drag across the lawn, and the twisting motion that increases with the length of the stroke. Keep your lawn looking nice, your body feeling refreshed, all without having to worry about your technique. Learn the proper form once and for all. (coming soon) Raking
Branches that are too big, or way too many small ones, or maybe your snippers need some WD-40…. it can add up over time and leave your forearm, wrist, and thumb joint feeling pooped out. Here’s exactly what you need to do. It’s quick and simple and a life saver. (coming soon) Pruning / Using Shears & SnippersUsing the weedeater has always been one of my favorite yard work activities. I could really get a lot done in a short amount of time, (and using power tools always has its appeal!). But the reality is- any amount of time can be too long for your back and forearms if you’re not watching your posture and taking some breaks now and again. Here’s the things to think about and the quick adjustments you need to make. (coming soon) Using the WeedEater
I’m not in the habit of rushing winter on… so this will be coming a bit later in the season 