Is there a fountain of youth?


If you look all over the news especially on ESPN there is no way you are missing all the hype behind Tom Brady the quarterback of the New England Patriots. Now, let me preface that I am a huge Pittsburgh Steelers fan and it pains me to even talk about him. But it is really amazing what he has done for the length of time that he has done it. How has he been this good for so long? How is he getting ready for his 17th season in the NFL and 16th as a starter? Brady is 40 today August 3rd and in football years that is an eternity! The average NFL career is between 3-6 years depending on position and ability of play. Brady has broken records, won 5 Super Bowls, is a two-time NFL MVP and has the most wins as an NFL quarterback EVER! So how does he do it? How has he been able to keep up with all of these other younger more versatile quarterbacks? And how does it seem that he just has a knack to win the big game?

To be an NFL player you have to be special! You don’t just luckily get drafted and you don’t just get a starting job because you made the team. You have to work and work hard if you want to be successful in the league. There are many players that have gone past their years as a football player trying to get that one last season before leaving the game that they have loved to play for so long. Payton Manning comes to my mind right away. Even though he won a Super Bowl to end his career he was a shell of himself that year. His defense carried him most of the way and he did what he needed to do to win, even if it wasn’t pretty. Tom Brady has evolved as the exact opposite only getting better and more focused with age.

Let’s start with his diet and how he decides to fuel his body. It is no secret that he eats vegan most of the year. Now I’m not saying this is the option for ultimate health because there is no way that I could go without meat. But this is his secret to success. Diet plays a huge rule in your health and weight control. I have posted in older blog about the 80/20 rule that most should follow. 80% diet and 20% exercise. There is no need to kill yourself at the gym 6 days a week if you are not eating the right things to fuel your body. Next, his workout regimen is very strict requiring him to wake up very early each day because of his busy schedule as an NFL player. His workouts along with him being very conscious of his health play a huge rule in how he is able to keep going. He is a very focused individual and it shows through all that he does.

If you want to get serious about your health and the way that you feel I suggest you take a look at what this man has been able to accomplish. Tom Brady is an extreme case, but he is a perfect example of what hard work and dedication to your body and health can get you. Is 40 really the new 25? If so, Patriots fans would seem to think he might have at least 10 years left in the league! We all wonder how much longer he will be in the league for. The short answer, as long as his body will let him be. Truth is there is no telling how much longer he will play. He’s like the damn energizer bunny! All that I know is as a Steelers fan his retirement can’t come soon enough!

Who doesn’t like a walk off?!?!

As long as I can remember I have always loved the Pittsburgh Pirates. I grew up in the 80’s and 90’s with the Killer B’s, Bonds, Bonilla, Bream and Bell! That was a great era of baseball to be a part of! The pirates were so competitive and seemed like they made the playoffs just about every year! Once free agency really took it’s tool on the Pirates they seemed to have nothing left but a farm system for the rest of the major leagues. Every year it seemed obvious, if a player started to do well it was certain they were getting traded by mid season. And every year that was the case. 20 years of losing was upon us! Do you even understand how long that is to suffer from losing? It hurts to even think about it. Even though it was rough I continued to watch my team get pummeled every year. I may have lost hope for about a year until they brought up Cutch! That was a great time because you knew he was something special! Even after they brought him up the losing continued up until 2012.

The Pirates actually had a great shot that year! They started out slow as usual, but at one point in the season they were 16 games over .500 with 7 walk off wins! They hadn’t had a winning season in 19 years and we were that far over! We were all going to win that year! And then the wheels fell off. They had a total collapse the last month and a half of the season and ended up in forth place in the N.L. Central with a record of 79-83 4 games under .500. Another losing season in the books!

2013 was a different story. They added some pieces that were going to prove to be key! Francisco Liriano and Russell Martin were added to help and boy did they ever. Again the pirates had 9 walk off wins that year! Liriano went 16-8 revitalizing his career and Martin ended up with 15 home runs! The key home run being in the wild card game when he belted a 2 run HR over the left field wall off of Johnny Cueto! It was still by far the best game I have ever seen. I was in my living room jumping up and down screaming! 20 years of losing can do that to a fan let alone a town! It was awesome! They lost in the divisional series against the Cardinals but it was still a great season. Their record was 94-68.

2014 started off just as strong in and out of first place of the division all year with the Cardinals. They ended up with with a record of 88-74 and made the wild card game for a second consecutive year. They had 10 walk off wins that year! They ended up losing to the Giants that day, but it was still a great season. Winning baseball was back in Pittsburgh!

2015 was even better then the year before. This time the national league central was stacked and between the Pirates, Cardinals and Cubs it was a battle all year. The pirates had 11 walk off wins that year and ended up with a record of 98-64! And they didn’t win the division! They made the wild card game for the 3rd consecutive year and lost to the Cubs. It was a very promising year!

2016 was very disappointing. They had just came off of a 98 win season and just didn’t look good. A lot of blown opportunities and they finished the season with only 4 walk off wins and a record of 78-83, another losing season! I personally was very upset and frustrated about it. How can you have a 98 win season and lose that many games the following year? Do walk off wins play a part in momentum?

As most of you know I help coach my sons travel baseball team. This past year has been a blast and I have enjoyed being a part of every moment. This year alone they have had 4 walk off wins that I can think of. One of them was just the other night in the sectional little league tournament. My son came up and hit a single into right center to win the game. It was great to be a part of! The next day those kids carried that momentum into another win and a birth into the championship! Last night we came in and totally dominated! A 12-5 win and a birth into the PA state little league championship! I am a big believer in momentum and feel that the experience these kids have will give them a huge advantage.

When I talk to my patients in my office about their success and failure I try and relate it to the walk off hit to win the game. If you have a great day or week or month of physical therapy you need to celebrate it! You need to use that as fire to build upon. Mindset alone can change what you believe and how you think. If your down it will show in your effort. If you use it to your advantage nothing can stop you!

So far this year the pirates are 48-48, 3 games out of first. They have had 7 walk off wins so far this year. One of them coming two nights ago. The momentum is starting to show because they have won 11 out of their last 13 games. Hopefully the walk off will hold true as to what type of season they will end up having.

Could bi-yearly follow ups with your physical therapist be the key to musculoskeletal health?

 

I had to go to the dentist the other day to get my teeth cleaned. Yes it was that time of year again, my 6 month check up and cleaning. As I was leaving the office I went to the front desk and scheduled my appointment for the next 6 months not even thinking about it. I said good bye to the office staff and went on to work. As I was driving to my office I started thinking about how natural it was for me to schedule a follow up visit with my dentist. It’s drilled into our brains that maintenance on our mouth and teeth will prevent us from having problems in the future. Catching things early can prevent pain, decrease cost of care and keep our mouths healthy overall. If we have an issue in the mean time we just give the dentist a call. Can this work with physical therapy?

 

As the day went on I thought about it more and more. What if I started to set up a follow up check up after discharge for all of my patients? Six week, Six month and one year is what went through my mind. This is what is done at your PCP, dentist, surgeon, dermatologist and many more health care professionals. I know first hand what happens when patients are discharged from PT. 95% of patients stop there home program the day after they are done. 6 months to a year goes by and all of a sudden they have a problem again. Who do you think they call? Not me! They call their PCP or their surgeon. That is what people think of when dealing with pain, strains, weakness, functional deficits. Finally patients will come back to me after going through the chain to be treated. Look at the time and money it takes for someone to get to me.

 

Now, what if I discharge someone and set up a 6 week follow up to see how they are doing? Add certain things as well as make sure they are continuing to improve. Just doing this would prevent them from having to spend insurance money to go to their PCP only to tell them to come to me. This would also help patients be held accountable to what they should be doing knowing that they will have to come to see me in 6 weeks. This can train patients to think about follow up appointments. This can help patients understand the importance of their health and know who they can come to for their musculoskeletal needs. We as physical therapists have to do a much better job of keeping in contact with their patients, making trusting relationships and making sure people are getting everything that they can out of us. We are such a valuable asset that most people don’t know how to use. Take advantage of it!

When things get tough will you quit?


As most of you know that read my posts my son plays travel baseball and I’m a coach on the team. Lately it has taken over my life, and I’m okay with that because I enjoy it so much! But I keep finding different reasons to talk about it because these kids show me something different each week. As with all 9 year olds there is an up and down attitude about them each day, week and month. One day they look like super stars out there and nothing can stop them. The next day they look like they are back in T-ball again. This past weekend was one of those weekends where you wondered how they would respond after the events that took place.

We played in a tournament called the Battle of the Boarder in Youngstown Ohio. Leading up to the weekend we knew that competition was going to be very good. 2 teams in particular were going to be there. Beaver Valley Red and West Hills. The last time we played West hills they beat up on us pretty badly. By about 13 runs to be exact! It wasn’t pretty, but our kids had bounced back in the next tournament they played in to take 2nd place. We were in a different bracket then either team and were set to face 2 teams we had never played. The day before the tournament started one dropped out and our schedule changed. Now we were scheduled to play Beaver Valley. I was excited to see how our kids matched up against them since we had never played them before. Once the kids heard that was who they were playing that’s all they talked about. They obsessed about it actually! And it was not in a good way. The game started and we walked the first batter, not a good start! Nerves were probably going crazy for most, but we managed to get 2 outs and the score was only 1-0. Then all hell broke loose! We committed 6 errors giving up 12 runs in the first inning! After the first inning it was 12-0! How does this happen? Little things like catching the ball before trying to throw it. Balls going through their legs, and coming in on fly balls instead of stepping back first. All things our kids do very well most of the time. Their nerves got the best of them. Needless to say the game ended in 4 innings after losing 18-1. We lost the second game 12-6 against another team we had never played mostly due to mistakes and kids just not being in the game. It was tough to watch and hard to talk to the boys afterwards. Sunday would tell us what type of team we have and how they respond.

The next morning the kids warmed up and you could tell they were more lively and upbeat. They started out strong and lead most of the game until the bottom of the 5th giving up 2 runs to be down 5-4. The kids battled that last inning but couldn’t find a way to get another run. We lost that game, but showed great resilience and determination to come back after getting the crap beat out of us the day before. It was great to see how our boys responded.

I wanted to share this with you all because there are always going to be times in life and in physical therapy that you are going to want to quit. Things are just going to get too hard for you and giving up seems to be the easiest thing to do. I know because I have felt like quitting before. My first 2 weeks of PT school I almost quit! I felt that it was going to be too hard and too much for me to handle. I was sick of school at that point and now I was going to have to go for an additional 3 years! I went home that weekend and thought about it a lot. I kept telling myself I could go and get a job for a little while and figure it out. Then I realized that I committed to doing this and this was what I felt passionate about. I’m so glad that I decided to continue my journey. Just know that it’s normal to want to just give up when things are tough and not going your way. It’s the way you respond and show resilience that makes all the difference.

Putting in the work and staying consistent always pays off!

I am one of the coaches of my son’s travel baseball team. My son is almost 9 and it’s his first full year of kid pitch travel baseball. He has played with most of the kids on his team since he was 4. They all started out on a rec team together. Year to year you can see the improvement. Constant practice and playing for most of the year is our life right now. It’s so much different than when I was a kid. I played a lot of baseball, but only from April till August. These kids started in November and will play until the end of summer. Constant practice and games keep these kids consistent. They stay focused by doing things on a regular basis and it shows. Most of the things that we succeed at in life are done on a regular basis. We make a habit of them and they become a constant.

This past weekend we had another tournament for baseball. We played very well in pool play to earn the second seed to start the playoff/championship round. Sunday afternoon we were set to play the same team we beat the day before 5-4. It was a close game, but we played flat that game. The kids seemed pretty upbeat at the beginning of this game, but it didn’t start out the way we wanted it to. My son started the game pitching and was a little off with his location. He ended up giving up a 2 run home run in the 1st inning. Luckily we got out of it without going down by any more runs. He was down, but his teammates encouraged him as well as all of the coaches after getting out of the inning. The kids were off and losing most of the game. We entered the second to last inning down 7-3. The kids battled this inning getting timely hits and staying disciplined at the plate scoring 4 runs to tie it up! We would have scored 1 more if it wasn’t for me running my son into an out at third after a nice 2 run double. The last inning comes and the other team scored 2 runs to make it 9-7. Things just were not going our way. The rain came off and on and it was just a miserable feeling. The kids did not seem defeated though. They have been in this situation before! This is what they practice for each and every week. We ended up with bases loaded and 2 outs, a situation every athlete wants to be in! As a kid we always played and yelled out 2 outs bottom of the 9th bases loaded down by 1!. So who steps up to the plate? My son steps into the box ready and focused. First pitch is thrown and he swings out of his shoes! He was pumped up for this! I yell down from 3rd where I was coaching and tell him to relax, because a hit scores two! Next pitch comes and boom! He smokes this ball high in the air towards left center field. I knew it was gonna at least score two right? Then it keeps going and going and I yell “GET OUT OF HERE!” And the ball sailed over the fence! You would have thought I hit the ball because I was jumping up and down like a little kid screaming! As my son rounded 3rd he had the biggest smile on his face and it’s a moment I will never forget and cherish forever! I’m getting chills right now just typing this! The kids went crazy and it was just a great moment to be a part of! They won the game!


These kids never cease to amaze me! They showed me something that day that will always stick with me. Putting in the work and staying consistent will always pay off in the end. They never gave up on each other and they never quit. Even when my son gave up a home run in the first inning he kept his composure and stayed focused. Every single one of them contributed to that great victory!

I always like to bring things back to a situation related to physical therapy or situations in life in general. If we stay consistent with anything in life we are going to make our situation better. If we practice at something or make a habit of doing something on the regular it’s proven that you have a better chance of success. If you are trying to be more healthy then make a commitment to stick with a new way of eating and doing some sort of physical activity weekly. Do these things at the same time and same day to make a habit and stay consistent. When you make an appointment to come to physical therapy stick to it and commit to the full length of treatment sessions. Do your program at home and stay consistent. It’s proven to work because I saw it first hand this past weekend.

What seems to work best for weight loss? Diet or exercise?

Everyone wants to loose weight at some point in their life. Some people have struggled their whole lives trying to figure out the magical ingredient to lose that unwanted poundage that has taken over their midsection. Losing weight and keeping it off is a huge challenge. It’s just not easy for a lot of people, including myself. I have patients come into my office with lower back pain, knee pain, hip pain and they are overweight. Most of the time they will say “If I could just lose some weight I know it would help with my pain problems.” Or “I want to lose weight because I know it will help, but my pain prevents me from exercising.” If you ask most people will tell you that if they don’t exercise they have a hard time losing weight. Is this really true? If we limited our physical activity, would this effect our ability to lose weight? Does the way we eat have anything to do with our ability to lose weight?

Exercise has great benefits for your body. It strengthens muscles, helps your cardiovascular system, lowers blood pressure and helps you release the chemical Serotonin the “feel good” chemical of the body. This helps your mood change after a workout. Have you ever felt lousy after a workout? I would probably say no! The bottom line is that exercise makes you feel better, boosts your health and it also can be fun. Exercise helps burn calories, which in turn helps you lose weight right? If we burn more calories than we take in then in turn we lose weight. This equation works well, but it wont last for long if all we are doing is an insane workout routine.

Our eating habits can also help with weight lose. People tend to say “I can’t have that I’m dieting!” Or “I am on this diet for the next 4 weeks to get down to my beach body!” Crash diets are just that…they crash! If you decide to start counting your calories and follow the newest “fad” diet plan it might work for a few weeks or maybe a month. Eventually it will catch up to you, especially when you start to eat the same old stuff you used to. Most people will have short term success with these type of diets and leave them saying “I have tried dieting and I just can’t seem to lose the weight.”

So what is it that most of us are doing wrong that is causing us to either not lose weight? Or gaining it back after we have lost it? The short answer is we are relying solely on either exercise alone or some fad diet plan. I suggest to patients that they should try and follow the 80/20 rule. 80% food intake and 20% exercise. Most people would think it should be the opposite. But to lose weight and keep it off for the long haul there is a balance that needs to happen and food is usually the main culprit. Changing the way we eat has such a huge effect on the way we can lose weight, get healthy and stay healthy. If you continue to workout like crazy and not get the proper nutrition you are just being counterproductive. You can’t use exercise as your primary source to lose weight. There has to be some sort of balance both ways.

What I suggest for people to do is first get away from those processed foods and sugar! Sodium alone keeps weight on and those foods are packed with it. Usually I will tell people to fill half of their plate with vegetables. Green leafy vegetables, broccoli, spinach, artichokes, asparagus are just a few that I like. You only need about a fist full of protein on your plate and a palm full of your starches such as brown rice or yams. Getting fat in your diet is also recommended. Just make sure it’s good fat. I eat at least 1 avocado a day. Try and eat cleaner foods and drink lots of water. In order to stay fully hydrated throughout the day you should drink half you body weight in ounces per day. This can also help your body stay full and not hungry. Sometimes when you think you are hungry you are really dehydrated. Exercise 3 times per week is plenty for about 25-30 minutes. You can do more if you would like. It’s totally up to you.

These are all suggestions that you can try. I am by no means a nutritional expert or a dietitian. I am solely going by experience alone and what has worked for me. As with all things new I recommend to do this for at least a 6-8 week period to really see results. Let me know how it goes!

Practice, consistency and effort: All keys to have success

My son plays on 2 different baseball teams. He is on a travel team and an in-house athletic association team. For his travel team, we have been practicing in an indoor facility since late November. He is fortunate enough to play with most of the same kids for the past 3-4 years. They work well together and it shows. Since they started practicing until now there is a noticeable difference in their attitude, their work ethic, their desire and of course their overall ability! I’m one of the coaches, and it’s really amazing to see the transformation before your eyes with these kids! It’s truly something special. I can see that every single one of them has benefited from being on this team. You can see it from the pop of the mitt, the crisp and quick hands of a fielder and the sound of more and more solid contact of the bat! It wasn’t always like this though.

Rewind to November…and so it begins. Most of these kids play multiple sports, my son included. Flag and tackle football had just just ended and basketball was just about to get under way. Baseball seemed to be on the back burner for most. It usually is at that time of year. Practice started 2 days a week and only half the kids were ever there at one time for the first month and a half. It was frustrating at first because you could never really get the kids to gel. Even though these kids have all played with each other, there was just no consistency. And it showed in practice during drills and hitting exercises. You could tell which kids had been there more and which had not. It’s only natural that with consistency you improve. Over the next several months once basketball started to wind down is when it really started to show. You could just see it from practice to practice. Their attitudes changed, their ability to do things asked of them and the desire was there. Once we had a consistent bunch of kids who were committed and practiced together, is when they all started to gel together.

Just this past Saturday my sons in house team had their first practice. For most of the kids this was their first practice of the year. I am not a coach on this team, but I offered to help if needed. The coach talked to the kids at first and had them warm up. As they were warming up he stopped everyone and asked them to watch my sons mechanics on how he throws the ball. He said “everyone watch Caden and how he throws.” He wanted them to watch the entire motion through his follow through. He said that’s exactly how I want you guys to throw the ball. Great mechanics there! I’m always hard on my son with everything, and since baseball has been my passion since I was 5 I am extra hard on him with this! I thought, wow he is using my son as an example to all the players on what to do! Later on in the practice I was helping hit ground balls to the kids. I didn’t say much a I was just observing the team and what kids needed help with. The coach from time to time would jump in and tell a kid to do something different. When I coach for our travel team I am constantly correcting form, the way kids take a ground ball, throwing mechanics and everything in between. Like I said, I am extra hard on my son! What Dad isn’t hard on their kid? So I decided since I didn’t know very many people on this team I would just help and sit back. I was shocked, amazed and PROUD all at the same time! Not once did I have to correct my son! I mean I was really shocked that I didn’t have to even yell his name. Those that coach with me will tell you they hear me yell CADEN all the time during practice. I saw everything that we practiced so hard during the winter and more. He did everything that I normally have to correct him on! And to top it off he was instructing kids on how to do things better turning double plays! It was a very proud moment for me as a Dad!

I always try and take things back to how it pertains to Physical Therapy. This example is no different. My title for this blog post is practice, consistency and effort. Practice makes “BETTER” in my opinion. It never makes you perfect. There is always something that you can work on and something to improve on. Consistency with practice and technique will always help to focus on things that you are having difficulty with. The amount of Effort you put into something shows in your results. The more effort you put in, the better the results. If you truly want to get better, which I feel that every patient that comes to me does, then you have to take into account these 3 things. My son has shown me that with these 3 things he can do amazing things, and he is only almost 9! When I think about it though I wouldn’t expect anything less from him or my patients!

How much does weight really impact my joint health?


If you have the occasional twinge of pain in your knees, hips or even your back, it is your body’s way of warning you of a potential problem. Pain is your body’s way to tell you that something is wrong and you need to do something about it. Similar to an engine light coming on in your car, pain is indicating a possible problem. Now, what is the cause? There are multiple reasons why your body sends off pain signals. First, if you injure tissue your brain tells you that you are in pain. If you have bad posture, eventually you will feel pain. Our joints are designed to take a lot of pressure during different activities. But when that pressure is increased just the slightest it can cause an enormous chain reaction and your function can be lost. So how does increased body weight really impact our joints health?

Studies have shown that for every pound of excess weight exerts 4 pounds of pressure on your joints, your knees in particular. Let’s just think about that for a minute…if you are 10 pounds overweight you have 40 pounds of extra pressure on your knees. If you are 100 pounds overweight now you have 400 pounds of pressure on your knees!!! That’s a crazy statistic! Now, walking on a level surface puts a force equivalent to 1 ½ times your body weight normally with everyone. So if you weigh 200 pounds you are putting 300 pounds of pressure on your knees. If you add an incline, the pressure goes up. Going up and down a step increases this pressure 2 to 3 times. And squatting, a very functional activity that we all do on a day to day basis, can add up to 5 times your body weight of pressure. This is why it is so important to know what we are doing to our bodies and the affect a few extra pounds can have.  

What does this mean? Well, with increased pressure on joints this can lead to joint break down, in turn causing osteoarthritis. Obesity and being overweight is one of the leading risk factors of osteoarthritis. Osteoarthritis is caused from wear and tear of joints. Once the cartilage is worn away this causes a bone on bone atmosphere which causes inflammation in the joint. Increased weight causes this breakdown to occur quicker than normal. And, pain levels can be even worse with those that already have osteoarthritis. Now you have an inflamed joint that is bearing 3-5 times the amount of pressure that it should.  

What can be done to avoid this? The simple answer is to lose some weight. Most people can afford to lose a few extra pounds. It’s easier said than done, I know. It all comes down to 2 questions. Is it important to you? And what are my goals? You really have to decide what is important to you. If not having pain is important to you, then this should be a priority. If being able to do any activity you want without pain, then this should be a priority. What are your goals? I would suggest setting small goals at first so that they can be easily reached. Seek out another partner to hold you accountable during your journey. In the long run it’s a life style change and it needs to be done in steps. Nobody ever said that getting to a healthy lifestyle is easy, but once you get there it is very easy to maintain that environment.  
So to sum it up, weight has a huge impact on your joint health. Your joints already have a great deal of pressure put on them when doing a specific activity. Adding any additional weight, just increases that pressure even more. This, in turn, can cause other issues such as osteoarthritis. Having a healthier lifestyle can and will prevent such things from happening and should be a priority.  

Which running shoe is best for me?


With so many shoe choices out there, in can be tough to find the right one. You ask yourself questions like: “What color will go with most of my clothes?”, “Do I want a high top or low cut?”, “What brand do I want?”, “Which shoe is the best value?” While all of these questions are valued points, they are not the questions you should be asking yourself. Even the most advanced runner needs help from time to time in the decision making process of choosing a running shoe. Here are a few tips and questions to ask yourself. These will help steer you in the right direction of picking that perfect shoe leather express footwear!

What type of arch do I have?

Normal arch: A normal arch has a half of an arch in a foot print

Low or flat arch: A low arch shows a print of the whole foot

High arch: A high arch only shows a print of the heel and ball of foot. Sometimes it shows a very thin line on the outside.

Once you determine what type of arch that you have then you can search for shoes in that criteria.

How much running do I plan on doing?

This will vary tremendously so I always tend to round up a bit for this question. If you intend on running 10-15 miles per week I would round that up to 15-20. Certain shoes wear more rapidly than others. Similar to tires on a car. If you plan on doing a lot more running you will go through shoes a lot faster and in turn will cost a lot more money in the long run. Cost as well as distance play a big part so choose wisely.

Once I find a shoe is this the only type I should ever run in again?

Some people think that since this shoe works now it will be the only one they can use forever. Many factors go into what works for certain people. Speed of running, stride length, body weight, arch type etc…these same things change over time with everybody. Finding the right shoe for you is a challenge. Sometimes you need to just experiment to see what is best for you. As your fitness levels and ways that you run change, so should your shoes. Bottom line is as you change, your shoes should also follow suit.

Should I only wear my running shoes for running?  

The quick answer is yes! All shoes wear at different rates, but if you use them for everything chances are they will wear out a lot faster. Wearing shoes specifically for running will help with the way the tread wears and will also help with injury prevention. Activities that involve side to side movement like basketball will start to wear the shoe in directions that it should not. Running shoes are meant to wear while running. They have a balance for forward motion. And the cost of a good shoe is not cheap so why wear them out quicker than you have to.

Should I wear in new shoes before I go for my run?

Most shoes now a days have nice movement in the material and do not need to be broken in. Some people will disagree and that is okay. I suggest that if you feel the need to break them in with a few short runs before your long ones than go for it.

When is it time to retire my running shoes?

About 300-500 miles is the suggested time to replace your running shoes. This varies because of different style runners. Some people have a very long stride length so the miles will be higher due to less strides per mile. Shorter people have a shorter length so they will have more strides per mile. This is just a general rule of thumb. In my opinion, if your shoes feel like they need replaced before the recommended mileage then replace them.

Choosing the right running shoe takes time. Sometimes it’s more trial and error. My suggestion is to find a Physical Therapist or a Podiatrist that can evaluate your feet and help you make the right decision.

My running shoe:

http://amzn.to/2lU4vhV

http://amzn.to/2memu3x 
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Having trouble staying motivated? Try these tips to stay on track!


It can be very hard to stay motivated about things, whether you are in the middle of a fitness program, trying to lose weight or even trying to keep up with your exercise program at Physical Therapy. It’s hard to stay at a consistent pace because things tend to get harder each day and week. We all start off the same with anything new. We are very excited to see the results of hard work. Then we hit a wall and we plateau. We lose interest very easily and start to go off course. Then the excuses come: “I just got so busy and I couldn’t find time.” “After 3-4 weeks it just wasn’t working for me.” “My body is just meant to be in the position that it is I; it runs in my family.” Do any of these sound familiar? They do to me and I have found myself saying one of these a time or two. Being a Physical Therapist I deal with excuses like this all of the time from patients. I wanted to put a little list together of ways to stay motivated. I myself use some of these to stay on task.

Write down weekly and monthly goals:

Writing down your goals makes it that more real. It makes you accountable for what you say you want to do. If you hang them somewhere you will see them each day. It will make you more aware and want to accomplish them.

Surround yourself with like minded people:

Surrounding yourself with people that have the same vision as you can be the difference between a win or a lose. When you surround yourself with these kind of people your mindset shifts. This also holds you accountable to what you have set forth. If you are always around “Debbie Downers”, then you are going to be more apt to act like them.

Be patient:

You have to be patient. Things take time, especially if it’s something new. Everyone that starts a new exercise program or tries to lose weight wants results yesterday. Nothing in life works that way. You have to stay focused and keep your eye on the prize. Remember steady and slow wins the race.

Reach out to others for support:

This also goes back to surrounding yourself with like minded individuals. It helps to have support of others that are going through what you are. I always encourage my patients to talk to each other about what they are coming to PT for. Tell them your story, and what you have done to try and convince yourself you are getting better. Having others to bounce things off of can help keep you focused and motivated to continue.

Read and listen to personal development:

This is a big one, especially for me!! I have never read more personal development books than I have in the last 6-8 months. It helps me stay grounded. It shifts your mindset from “it can’t be done” to “let’s do this!” Personal development in my opinion should be something that everyone should work on. It gives you a sense of direction, greater resilience, improved focus and of course motivation to want to succeed.

Give yourself breaks:

There are going to be times when you want to give up and you feel overwhelmed. Burn out can happen, so you have to give yourself breaks. Take a day or two to refocus on what you originally started for. Rethink your goals and what you eventually want to do. Go out with your spouse, significant other or friend. We all need breaks from time to time.

Make sure to reward yourself:

You have to reward yourself every now and then. If you are trying to live a healthier lifestyle you need to be able to splurge on a meal you normally wouldn’t eat. If you are working towards a particular fitness goal you should reward yourself with something that makes you feel good. When my patients accomplish something or are doing well I always tell them reward yourself today you did great! When you reward yourself it helps remind you why you are doing this in the first place.

Sustaining motivation can be tough under the best circumstances. It’s not magic and it is not something you can just drink out of a bottle, but it is something that you can tap into when you feel like giving up. The next time you feel like you are losing motivation try these simple steps to keep yourself on track.
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