This article may be a few years old, but its content is as relevant as ever. The Chicago Tribune rounded up advice from their favorite physical therapists and curated their top tips to ward off aches and pains. Here are the five we found most useful:
- Change your running shoes
You should replace your running shoes every 300 miles. They’re designed to minimize impact to your muscles and joints — but after the mileage, the wear breaks down the sole of the shoe, while time breaks down the integrity of rubber material (think of a rubber band hanging around a door knob in the kitchen that becomes dry and brittle after time and easily breaking with stretch). If you don’t count miles, aim to replace your shoes every six to nine months. If you start to feel more soreness or achiness in your knees or joints, it’s a good time to get new shoes.
- Change the way you exit your car
Most Americans get in and out of a car many times a day, so how you do that is very important. When getting out of the car, turn your entire body so that both feet are on the ground before you stand up. This will place less strain on your lower back.
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- Do ear exercises
Having problems with your balance? Your inner ear equilibrium center can weaken over time if it is not challenged, just like your muscles do. Moving your head stimulates your vestibular system, which improves your balance. Make an effort to do this several times a day to see an improvement in your balance.
- Pull, don’t push
In the gym, you should do more pulling exercises than pushing exercises. Most injuries and painful conditions are caused by weakness of the muscles in the back of the body. That’s because the typical gym program focuses on stretching the “glamour” muscles in the front of your body and those you see in the mirror. Pulling exercises include lateral pull-downs, low rows and hamstring curls. Pushing exercises include bench presses, biceps curls and leg extensions.
- Lie down – correctly
Lying on the sofa or propped up in bed will damage ligaments and discs in your spine. Sitting with good back support that maintains the natural curves in your spine is the most critical thing you can do to protect your joints from the stress that builds up and damages joints and ligaments. The best position to avoid damaging your spine while watching TV or reading is in a recliner, which maintains your spine’s natural curves. If you don’t have a recliner, then try lying on your side instead of your back.
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Curated article from Chicago Tribune
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