How Do I Listen to my Body While Working in a Physical Job?

When working long hours, or simply training your body, it is important that we all listen to our bodies. The biggest question is what are we listening for. The solution is very clear, but sometimes we are scared to do what is right.

Some listen so hard to their body, they become paranoid to every new symptom, feeling, or physical change. This is followed by frequent changes in habits or direction in their wellness. Others ignore the tale tale signs and don't know they have an illness or injury until its too late. This will slowly end up, in what I like to refer to as "the breaking point of your weak link", whatever that may be for you.

There is a way to find the middle of the road. Be aware of your body, and make educated decisions of your next step. The traffic light used in many circles can guide us to those proper decision making.


Green - Feel good at the end of the day, stretching through out the day improves stiffness and tightness. An ice pack may even help alleviate some sore muscles, including the ever popular Biofreeze or Painzone ointment. You understand that proper lifting and ergonomics are key to your health. If you are stuck in front of this light, keep going, great job!




Yellow - Soreness and muscle cramps last more than a few days and never goes away during a scheduled day off. Fatigue sets in and you find yourself lifting improperly and using poor ergonomic techniques, with low energy output. If you are stuck in front of this light, there is hope! Understand that you are not alone, do not re-invent the wheel here, focus on re-energizing your body!

1. Start eating energy foods such as pasta the night before work
2. Continue with nuts and cheeses during the day.
3. Drink more water, even a sports drink to balance your electrolytes.
4. Chat with your local physical therapist or wellness specialist at your work.
5. How about this question, "Am I doing everything I should be doing?"
   

Red - Soreness is now discomfort and your ability to complete a task is inhibited. Back off your work, reduce the intensity, decrease the number of repetitions and call for help. Don't try and push through the pain, stop and seek help! Call your resource and get a hold of your physical therapist. We can help you get back to GREEN, through stretching, massage, and abatement strategies.

Benefits of Green Tea in the Physically Active

Green Tea has been widely used in medicine for thousands of years. In eastern societies, Green Tea has been used from everything from cancer, to headaches and even mental disease. Much of the information that is available to the public must be scrutinized to ensure accuracy and validity in their claims. Research is a viable tool which allows health care professionals to strictly judge the effectiveness of medical information.

Research has shown that drinking Green Tea can reduce the risk of attaining some cancers, reduce inflammation, improve immune system function, and help reduce cholesterol levels. In a recent study published in the Journal of Applied and Basic Nutritional Sciences, published in May 2008, researchers show the effectiveness of reducing some of the negative effects of exercise and resistive training as seen in the physically active.

Green Tea is rich in a substance called polyphenols. Polyphenols are one of many powerful anti-oxidants that help reduce free radicals within our bodies. Due to the high anti-oxident levels which are present in Green Tea, research has shown that daily consumption of Green Tea reduced the amount of free radicals, and significant reduction in lipid hydroperoxide, which is an indicator of post exercise oxidative stress.

Another study found in the American Journal of Clinical Nutrition, published in November 1999, showed that drinking caffeine and Green Tea burned more calories than just drinking caffeine. So if you have a few pounds to shed, Green Tea may be a smart choice.

Now, how does this apply to me? Whether you trying to shed a few pounds or work in a physically demanding job, drinking Green Tea can help reduce damage to the muscoloskeletal system by reducing free radicals and prevent oxidative damage.

It is recommended that you drink anywhere from 4 to 10 cups a day of Green Tea. However you look at it, it is a reliable source of anti-oxidants. Although there are many brands and types of Green Tea in the market today, the best is always natural and brewed. In general, here are some safe guidelines for you to consider on your next Green Tea purchase:

1. Avoid Green Tea Energy Drinks - Too much caffeine
2. Avoid instant or Bottled Green Tea - There may be other chemicals added
3. Look for regular Green Tea you can brew - Most natural

Resources:

Training & Conditioning - August 2008

American Journal of Clinical Nutrition - November 1999

Journal of Applied and Basic Nutritional Sciences - May 2008

Chair Massages Available Now

One Accord Industrial is now offering a valuable adjunct to early intervention for all non-occupational discomfort, Massage Therapy. Massage therapy is another tool to maintain wellness in your life.

Massage Therapy is made available as a post treatment program for our patients in the clinical setting. With the great benefits, we would like to now make Massage Therapy available to you as an employee and general public as part of your personal wellness program.

Our program is run by Christopher Grammer who is a licensed massage therapist. Chris specializes in all areas, but not just limited to upper and lower extremities.

The benefits of massage are vast and effective. It can be used to reduce and eliminate inflammation, reduce tension, reduce scar tissue, help reduce pain associated with arthritis, and improve wellness and balance to your body. Chris is flexible and willing to travel for office functions or safety fairs.

Prices

• Half hour table massage for $35


• Chair massages also available for $1 a min. up to 20 min.


• Couple massages are also available by appointment

If you would like to make an appointment, please call (520) 836-8621

Have you seen athletes wearing tape in the Olympics?

The use of Kinesio Taping techniques have been widely used since the mid 90's as a valuable treatment technique for muscuoloskeletal pain in the United States. Thanks to Dr. Kenzo Kase, the founder of the Kinesio Taping Method, Kinesio taping is the treatment of choice on the playing field or in the workplace.

The Kinesio Taping Method is used for lymphathic drainage, pain relief, improving range of motion, decrease inflammation, support during physical activities, and aid in rehabilitation. Unlike other types of modalities it is easy to recognize the vast benefits of Kinesio Taping to our patients. Kinesio Taping at a treatment level allows our clinicians to provide relief 24 hours a day for 3-4 days per application. With Kinesio Taping, as many of the leaders in the field of Kinesio Taping state there is no such thing as "off" treatment time. The Kinesio Tape works continuously until the tape is removed. The Kinesio Taping Method reduces costs, timely, and effective.

Today, like in sports, the Olympics have been a grand stage to show the effectiveness of Kinesio Taping as many of our Olympic athletes are using Kinesio Taping to reduce pain and help improve function during competition.

With the vast benefits observed we are now offering Kinesio Taping as adjunct option of care to all of our patients and employees we serve for wellness and rehabilitation. Please see our site therapist or clinical therapist about this valuable option to help reduce your discomfort.

So the next time you see others around you with tape on their skin, remember, Kinesio Tape.

Therapist On-Call

"The help you need to make decisions about your wellness and health"

This service is geared to provide you the employee with valuable insight regarding your health day or night.

Through the years we have been able to predict when injuries are bound to happen. However the true nature of discomfort is there is no equation that can be completely accurate. Sometimes muscoloskeletal or wellness related discomfort can happen at the most inconvenient times after work, in the middle of the night, or even during your day off. 24 hours a day, 7 days a week, employees are encouraged to contact us by e-mail or by telephone for a free health consultation.

You will speak to a well qualified Doctor of Physical Therapy who will do the following:

1. Identify and Evaluate your signs and symptoms


2. Provide education for quick and effective 1st aid


3. Refer to one of our convenient valley wide clinic locations


4. Recommend continued guidance for a full recovery


5. Access to our growing and broad data base of health and wellness topics

To speak to a Doctor of Physical Therapy 24/7, please call (877) 836-8652 or e-mail/chat at industrial@oneaccordservices.com

Osteoarthritis Another Health Detriment Of Obesity

by Physical Therapy SOAP Notes

In addition to coronary artery disease, type 2 diabetes, and hypertension, being overweight is also a risk factor for osteoarthritis (OA), resulting in painful and restricted movement, according to new research.

Stephen P. Messier, PhD, FACSM, presented a lecture on The Burden of Obesity: A Biomechanical Perspective at the 55th Annual Meeting of the American College of Sports Medicine. Messier has been involved in research on understanding and treating OA for more than 25 years. His current work looks at the biomechanics of obesity among adults aged 55 and older.

He says extra weight also puts added stress on joints, impacts movement, affects gait (how a person walks), increases foot pressure, and decreases strength.
Messier notes that people who are overweight or obese have a higher risk of OA and the progression of the disease is greater. Every excess pound of body weight puts an additional 4-pound stress on the knee, he explains, adding, "A weight gain of about 11 pounds over a 10-year period causes a 50% increase in the likelihood of developing OA."
Messier points out that OA is the leading cause of disability among older adults. It affects about 27 million older adults in the United States.

In looking at the biomechanics of walking, Messier comments that being overweight can change an individual's gait, thus causing or exacerbating joint pain. In addition, obesity creates more pressure on the feet. This pressure can contribute to plantar fasciitis, a painful inflammatory condition caused by excessive wear to the connective tissue that supports the arch of the foot.
Obese individuals—those with a body mass index (BMI) greater than 30—are five to six times more likely to have plantar fasciitis than individuals with a normal BMI (18.5 to 25).
In addition to joint and foot pain, obesity lessens a person's physical strength, which can impact activities of daily living.

But there is good news. In his work, Messier found that weight loss and exercise can improve function and reduce the pain from OA. His research shows that a five percent drop in body weight, combined with a moderate exercise program, results in a 24-percent increase in function, and a 30-percent decrease in pain over an 18-month period. For a 250-pound individual, this translates to a weight loss of 12.5 pounds with moderate physical activity, such as walking 30 minutes a day, five days a week.