Barefoot Running

Over the past year there has been an increasing trend of barefoot running among athletes. Research studies were released that had shown up to 38% increase in undesirable stress on knees and hips while wearing conventional athletic shoes. This study is one of many to bring this idea to the forefront. This author however may not advocate barefoot running, however, would like to use the information to construct a better running shoe.

Many “shoes” such as the “Vibram 5 finger” have been constructed to allow safe barefoot running which allow safety from debris while allowing intrinsic foot muscle activation. This however, brings us back a few weeks when we were discussing the Sketchers shape up shoes. All of the guidelines for changing footwear applies if you are considering barefoot running. You should not attempt a “normal” run that you would perform in normal shoes barefoot. The results would most likely be in an injury. Instead any new footwear around the house, on short walks, and start to wean the activity into your routine. Also it is important to consult a professional in order to discuss whiter barefoot running is right for you and the safest way to begin.

For more information on training programs for runners, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William R. Milhizer PT, DPT

Is Breakfast the Most Important Meal of the Day?

This is the age old statement that our parents told us to have us wake up and eat breakfast every morning. The good news is that this statement is very true. There are many benefits to eating a healthy breakfast in the morning.

• Children need this meal
o Without breakfast children may have a long time till their next meal. Without the fuel and nutrients to perform their daily routine children may see physical or mental repercussions.
• Skipping Breakfast to loose weight
o Some people attempt to skip meals to loose weight. This normally leads to increased smaller meals throughout the day. Although in smaller portions, the snacks we choose may not be the healthiest options and the time spent snacking would justify taking the time in the morning to eat.

Breakfast has many benefits for both children and adults and may help you to get your day off on the right foot. When thinking of breakfast and what to eat think healthy. It is alright to treat yourself once and a while to the local pastry shop, but you should attempt to choose healthier options to feel good and ready to start your day.

For more reliable health information, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William R. Milhizer PT, DPT

Tone Up with Shape Ups?

Sketchers have produced a new show that is said to “tone, burn calories, increase posture, and help joint pain". The idea that a commercially made shoe would have these effects is exciting; however, some precautions should be taken when makeing such a fundamental change in footwear.

The shoe design is made to essentially have you walking on a balance or “wobble” board. The effect of putting yourself on an unstable surface will make you more aware of your posture and have you work harder to maintain proper body alignment. However, these shoes also put increased stress on your hamstrings and glutes. This may be great for some people who are already conditioned, but for people who may be deconditioned may lead to muscle strain or injury. Should you purchase a pair it is best if you choose to wear these is to slowly increase the time you wear these shoes. Initially wearing them around the house and not necessarily every time you run or exercise is a good place to start.

These shoes claim to have many different health benefits; however, there is little research at this time to show validity of this product. The shoes do promote better posture and cushioning for walking by creating instability at the ankle. Caution should be used wearing these shoes long term or on anything other than a flat even surface.

For more reliable health information, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, PT, DPT

P90X System: Does it Work?

There are a lot of choices in exercise and diet routines and all of them are not right for everyone. The latest in the exercise craze is the P90X system. You may have seen the commercials on TV with boasting amazing results within 90 days of beginning the program.

The P90X system works with the idea of using different routines to provide a sort of “muscle confusion”, using mostly circuit routines that are geared toward strength training and cardio.

The P90X system consists of easy to follow instructional videos with planed out exercise routines to prevent boredom. If you are already in good shape you may benefit from this program and will see results based on the amount of work you put in, and as always consult your doctor before starting an exercise program.

This all sounds great for people who are already in good physical condition. For all other people who many have complicating conditions or decreased physical conditioning an organized program consisting of light weights or resistance bands would be more effective and less expensive at the cost of $120 for the P90X system. These individuals should not perform this program until they have increased their strength and conditioning and contact a physical therapist or personal trainer to get started.

For more reliable health information, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, PT, DPT

http://www.webmd.com/fitness-exercise/features/the-p90x-system

Heat or Ice for Musculoskeletal Injuries?

A common question with many clients in our office is whether to use ice or heat when recovering from an injury. To answer this question it is important to realize that there are two main types of injuries or pain:

• Acute, which is characterized inflammation and rapidly progressing shortly after an injury
• Chronic, which tends to progress slower and may last for a long period of time.

Also it is important to understand the physiological effects of heat and cold. Heat will dilate blood vessels bringing blood and nutrients to the area of injury. This normally relaxes the muscles in the area; however may spark inflammation. This is more commonly used with chronic injuries as inflammation is less of an issue. Cold constricts the blood vessels not letting blood get to the area. This acts as a better anti-inflammatory and pain reliever which is more commonly used for acute injuries.

These are a few guidelines to help your choice of ice vs. heat in your recovery from a musculoskeletal injury and as always if the injury or pain does not shortly dissipate, it is important to consult a medical professional.

For more reliable health information, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, PT, DPT

Health Misinformation 103

1. If you’re not sweating you are not doing enough.
a. Sweating is not a good indicator of exertion. Normally if you are working hard you are sweating; however, sweating is just your body’s reaction to attempt to cool off. Its possible to burn a sufficient amount of calories doing low level weight training without breaking a sweat.

2. Muscle weights more than fat.
a. A pound is a pound! Although these two compounds have different volumes in that fat does take up more space than muscle.

3. The more you exercise the more protein you need.
a. Actually protein is not the most efficient energy source for muscle function and is normally spared for tissue maintenance and repair. Carbohydrates are better used by the body as an energy source. A balanced diet is always recommended to reach and maintain your fitness goals.

There is a lot of misinformation out there in the world of health and wellness. During the past 3 weeks we have covered some of the important misconceptions. If you have any questions or concerns that we have not covered feel free to post a comment and I will try to answer your question in the upcoming weeks.

http://www.webmd.com/fitness-exercise/features/top-9-fitness-myths-busted?page=3

For more reliable health information, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, PT, DPT

Health Misinformation 102

We are here once again here to help sort through all of the fitness misinformation in week 2 of misinformation 102.








• If you feel “ok” when you are working out you are probably not overdoing it.
o Normally as we are beginning an exercise program we do feel good; however, the majority of exercise injuries are from overdoing it the first day back. Instead one should not attempt to replicate a workout that has not been done in a long time.

• Machines are safer than free weights since you are performing the right motion every time.
o Although movement is restricted with machines and they can be “easier” than free weights or exercise bands; however, Machines must be set correctly to insure that the strain on your muscles correlates with the design of the machine. Also many machines, I.E crunches and back extension, may be great at strengthening the muscle but add little protection to the spine during the exercise.

• No pain, No gain
o This should be restated as no discomfort no gain, working through pain is seldom recommended and normally will set you up for injury, although it is common to have discomfort during exercise. IF there is any question during your exercise program talk to a therapist or trainer in order to insure that you are not doing any harm through exercise.

http://www.webmd.com/fitness-exercise/features/top-9-fitness-myths-busted?page=3

For more reliable health information, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, PT, DPT