Jordan West, a physical therapist from Intermountain’s McKay-Dee Hospital, has seen the many injuries that can come from doing the “sexy exercise” which he refers to with bench presses, squats, bicep curls and other popular strength training. Yet for him, he always starts with some core muscles activities.
Core muscle training involves stretching, movement and no weights. West said he starts his workout routine with core training. Having a strong core helps with prevent injuries from happening.
“Typically what we are see are injuries with rotator cuffs. A lot of knee injuries related to the hip,” said West, a physical therapist at McKay-Dee Hospital.
West gave instructions to the KUTV Fresh Living crew on training to prevent these injuries. He demonstrated the “WITY” which involves either laying on your stomach or standing and make arm movements in the form of the WITY letters.
West also demonstrates hips and leg exercises in the Fresh Living segment.
Pool therapy can help with a variety of ailments and injuries, such as with back pain, arthritis, excessive weight, fractures, sprains and strains. The logic behind pool therapy is the buoyancy takes weight and pressure off joints, muscles and bones while they are healing.
“Your muscles relax, your joints relax, you get more mobility and you can do more with less stress on the joints,” said Erin Butts, physical therapist at the Intermountain Park City Hospital.
In waist deep water, you will weigh 50 percent less than your body weight. That means a 200 pound person in the therapy pool will simulate the weight of a 100 pound person.
“We also have the current in the pool,” Butts said. “So the water adds resistance and the currents adds additional resistance.”
“Bikes are usually very friendly on your body, easy on the joints. As long as you stay away from cars – you’re good," said Max Testa, MD, sports medicine physician at the Park City Intermountain LiVe Well Center.
Dr. Testa has been fitting elite pro cyclists for years to achieve the posture on a bike for performance and to prevent injuries. A proper fit will keep you from being too far forward, too stretched, keep your knees free from strain – there are a number of different ways a bad fit can hurt your body.
“It’s very important you are fitted in the proper position. Because you are going to do the same movement 80 to 200 times a minute for a number of hours,” Dr. Testa said.
A bike fitting with Dr. Testa includes checking your flexibility and working around any medical ailments that you have. He said they will take measurements in the lab of your joints and extremities. They will then adjust your bike’s seat position, handlebars, and pedal position to give you the optimal form.
To learn more about Ask The Expert, visit the KUTV website.