Should I Exercise When I Have a Cold?

More and more people I have come into contact with this past week have been coming down with colds or other seasonal illnesses.  Now I know we have talked extensively in previous posts that exercise can reduce the risk of getting sick but are there times where we should stop exercising secondarily to having a cold?  The die-hard runners would say that running helps them feel better and gives them more energy.  This is because exercise can help increase the release of endorphins which are chemicals that help you “feel good”.  But are you prolonging your sickness by working out?  Here are a couple tips on when you should avoid exercising and when it is okay to partake even when battling a cold:

Generally it is okay to continue to workout if your symptoms are above the neck.  The “neck check” includes¹:

·         Runny nose

·         Nasal congestion

·         Sneezing

·         Sore throat

In other cases where you have symptoms below the neck it advised that you hold off from your exercise regimen.  The “below the neck check” includes¹:

·         Chest congestion

·         Hacking cough

·         Nausea or upset stomach

·         High fever

·         Fatigue

·         Body and muscle aches

Working out with congestion in your lungs or with a fever can exacerbate your symptoms.  On the other hand the endorphins released from cardiovascular workouts can actually help reduce nasal and head congestion. Be smart about your exercise routine; workout to reduce the chance of getting sick but be sure to know when to stop as well. 

Reference: http://adventure.howstuffworks.com/outdoor-activities/running/health/run-when-have-cold.htm

Go to Physical Therapy to Save Money!

The use of physical therapy for many injuries and conditions has long been shown in studies to decrease pain and increase return to prior level of function.  Unfortunately, in this economic climate many insurance companies including the largest one, the federal government (Medicare), continue to cut reimbursement rates for physical therapy.  Often the explanation is that the services are over-utilized or ineffective, even without studies to prove their reasoning.   It actually happens to be the opposite according to many studies.

A recent study of patients with low back pain currently using any service under Medicare shows that physical therapy can help save money for both the patient and insurance company.  This study by Gellhorn et al. (2010) analyzed 439 patients to “evaluate the relationship between early physical therapy (PT) for acute low back pain and subsequent lumbosacral [low back] injections, lumbar surgery, and frequent physician office visits for low back pain.”¹    

In conclusion of this study the researchers found that those patients who had physical therapy with sudden onset of low back pain had less frequent physician visits and were less likely to have injections or surgery.  So next time you have any aches or pains be sure to ask your physician if physical therapy may be helpful for you.  Physical Therapy can decrease your painful symptoms, speed up the return to your prior level of functioning and lower health costs to both you and the insurance company.  

1. Spine (Phila Pa 1976). 2010 Nov 19

Exercise More....Get Sick Less

As the weather begins to change and the sneezes and sniffles begin to spread around your school, work, or community you will want to know how to prevent yourself from getting this year’s common cold.  The British Journal of Sports Medicine recently conducted as study of 1000 people and found that those who stayed active and exercised regularly caught cold viruses half the time and those who did get sick had less severe infections.

Exercise in general helps the immune system work more efficiently, decreasing the chance and/or severity of sickness.  The study showed that being married, older, male, and eating recommended servings of fruit all reduced the frequency of colds.  “People who were physically active on five or more days of the week were unwell with a cold for about five days of the three-month period, compared to nine days for those who did little or no exercise.”¹ 

This is another study that shows us that there is a real serious need to exercise regularly.  Be sure to contact our certified personal trainers at Hayashida and Associates to begin a safe and efficient program.

1.  http://www.bbc.co.uk/news/health-11664660

SATURDAY MORNING INJURY CLINIC

Sponsored by Hayashida and Associates Physical Therapy

9:00 am - 12:00 pm

2921 De La Vina, Santa Barbara, CA   805.898.1907

We are very pleased to announce the commencement of our Saturday morning injury clinics.  The clinic will be staffed by Certified Athletic Trainers on Saturday mornings to service the athletes and active population of Santa Barbara.  Dr. Dunbar will be available from 9:15 – 10:15.  Appointments are a flat fee of $25.00 per visit.

How can we help you?

Do you have questions or concerns about a recent activity related injury and cannot get into your health care provider until next week? 

Do you or your team need kinesiotaping or other sport taping before a game or match? 

Were you, or your son or daughter, injured in a Friday night game or match and you are not sure what to do before your own health care specialist opens on Monday?

Are you questioning if your injury is safe to be training on over the weekend? Drop in and meet with our staff for recommendations and advise.

Staff

We are proud to be able to provide the community experienced and Certified Athletic Trainers to assist you with evaluation of injuries, treatment recommendations, training modification recommendations, and assist you with referral recommendations if needed. Our Certified Athletic Trainers have vast experience working in the Olympic Training Centers of Colorado and California, traveling with Olympic and professional sport teams, collegiate and high school sport teams, and implementing wellness and injury prevention programs for all age groups.

We are very fortunate to have fellowship-trained sports medicine orthopedic Surgeon Dr. William Dunbar assisting in the clinic with questions and evaluations on Saturday mornings.

Our staff is happy to communicate with your school’s athletic trainers, coaches, or your own healthcare professionals to expedite your care and program.

Accessing our services?

Please call the De La Vina office at 805.898.1907 to sign-up for an appointment on Saturday morning OR drop in. You can learn more about our team and facility at www.hayshida-assoc.com.

We look forward to servicing the needs of the active Santa Barbara community.

Home Safety

We have recently reviewed balance and falls including risk factors and prevention.  Since my last blog post I have been working some time as a Home Health Physical Therapist and I have noticed some common household “hazards” in my patients’ homes, which can lead to an increased risk of falls.  Although most of my Home Health patients have been those who have had recent surgeries and/or are currently using assistive devices these obstacles in the home setting can increase risk of falls.  Be sure to assess your home for the following items to make sure trips and falls are decreased:

1. Pick up/Remove most throw rugs from your house.
2. Make sure there is enough space between your individual pieces of furniture for safe navigation 
3. Either remove or safely cover any electrical/extension cords
4. Have night lights installed for appropriate lighting
5. Place non-skid mats on any potentially wet or slippery surface. 
6. Keep stairways and other walkways free of clutter.
7. Install hand rails on both sides of stairs or in showers/bathtubs.

These few simple changes can help you and your loved ones avoid injury and/or hospitalization.  If you need help with your home safety, be sure to talk to your local physical therapist.

Balance and Falls

Falls are extremely common among the elderly population.  “One in three seniors over the age of 65, and nearly one in two seniors over the age of 80 will fall at least once this year.”¹  These falls can be dangerous, lead to loss of independence and often have devastating consequences.  With our aging population in America it is more important than ever to address the risk factors that lead to these falls and concentrate on prevention techniques.

Risk factors associated with falls include poor balance, older age, weakness, and diminished vision.  Other medical conditions such as stroke, diabetes, and Parkinson disease lead to loss of balance and increase the possibility of a fall.  It should be noted that anyone on more than four medications may also have decreased balance due to dizziness or other side effects.

Maintaining a relatively high but safe level of physical activity can help prevent falls.  It is important that a physical therapist or other qualified healthcare professional help formulate a safe exercise program.  Your physical therapist will be able to:

·         Obtain your detailed medical history

·         Complete an individualized physical examination of any present risk factors. 

·         Address your strength, gait mechanics (how you walk), and your flexibly. 

·         Recommend, based on your condition, other treatment options such as aquatics classes, Tai Chi (which helps with weight shifting, coordination and posture), or other balance or walking classes.

Hayashida and Associates offers multiple qualified professionals who can help you or your loved ones prevent unnecessary falls. 

Reference: www.apta.org