Denver Physical Therapy & Wellness

The prospect of heading to the rocky mountains during the summer time is something that is almost on every person’s mind in the nearby vicinity of the mountain range. Getting to the mountains is a staple for people who live in Denver, whether it’s for a nice morning trail run, a mid-day hike, or simply to visit one of the many cute mountain towns which offer people plenty of recreational activities. Indeed, one of the biggest perks about living in the mile high city is the easy access to endless amounts of outdoor activities, activities which provide both fun and fitness. It’s no secret that Colorado is one of the most fit states in the nation because of this fact. But before you head out to take advantage of our state’s natural beauty, here are some things you should be aware of from your Denver physical therapist.

Shade Yourself From the Sun and Stay Hydrated!

Ok, you’ve probably had a few situations in the past where you were so excited to go on a hike during the weekend that you dashed out of your house without considering all of the things that you need. It can be easy to want to get to the mountains as fast as humanly possible, as there will be many other individuals looking to do the same thing during this time. But it’s important to gather up all the necessary items you will need to make your trip to the mountains a success. There’s nothing worse than getting to the mountains and realizing you didn’t bring an essential item which can turn your trip into a less than desirable experience.

Essential items to remember to bring include things such as sunscreen, a sun hat, and plenty of water. Without a doubt, the most important item you can bring with you is to have plenty of water, especially if you are going to an area which is far away from any town or city with amenities. One of the worst situations you can find yourself in is to be on a long mountain hike and realize you don’t have enough water. Having to hurry down with a parched throat can not only be uncomfortable, but it can also be extremely dangerous, as dehydration can lead you to pass out and turn a fun afternoon hike into a nightmare.

In addition to water, having protection from the sun, whether in the form of adequate clothing to cover your skin or sunscreen can be vital to making this experience enjoyable. Even if you are a person who tans relatively easy, it’s a good idea not to bask in the sun to excess, as it can leave you tired and drained the rest of the day. The sun at higher altitudes can burn your skin much faster, as there is less atmosphere between you and that giant ball of fire in the sky which keeps this whole life thing going.

Stretch and Remember Not To Overdo It

If you’re heading into the mountains, whether for a hike, a bike ride, or any other physical activity, it’s always wise to remember to stretch before you engage in this activity. Although hiking may seem like a tame activity at first, hiking in the mountains can actually be very strenuous, especially if you are coming from a lower elevation area. It’s not a good idea to simply go on a mountain hike or other activity without first properly stretching. Focus primarily on your legs, as this will be the thing which will likely experience the most amount of exertion during your time in the mountains. 

In addition to stretching, one of the most important things to keep in mind is to remember not to overdo it when you head into the mountains. It can be easy to want to push your limits, as that is what mountain adventures are all about, but it’s not a good idea to overdo it, especially if you haven’t exercised in a long time. It’s always good to scale up to larger hikes, as you don’t want to feel wrecked as a result of pushing it too hard. Although fourteen thousand foot peaks are one of Colorado’s most favorite outdoor activities, this is something that should not be pursued by someone who hasn’t been exercising regularly. 

Go With Friends, And Make Sure to Let Someone Know Where You’re Going

Heading to the mountains can be one of the most enjoyable experiences you can have outside, as this massive formations can remind anyone of their place in this world. Staring up at the peaks of the rocky mountains are both awe-inspiring and humbling, and should also include a fair amount of reverence. Although mountains have a spiritual and warm component to them, they can also be extremely hazardous to people who are not careful.

For this reason, it’s definitely a good idea to go into the mountains with at least one other person, as doing activities by yourself can lead to getting caught in a situation which can quickly turn into an emergency. You certainly don’t want to have to call search and rescue just because you lost your route and are now lost in the wilderness. If possible, go with friends who are also into the outdoors as much as you. If you’re a novice, think about going with someone who is more experienced and can guide you in the right direction. 

If you are looking to improve your physical health situation is and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.
 

Summer is almost fully upon us, and with it will come endless amounts of outdoor activities to engage in. Colorado is one of the healthiest, most fit states for a good reason: the number of ways a person can engage in physical exercise outdoors is almost endless. Hiking, biking, rafting, mountain climbing, and bouldering are just a few of the popular activities which individuals in the centennial state will engage in during the summer months. Indeed, these are truly beneficial activities to keep you in a positive physical state, but they’re not the only things. There are many simple steps a person can take to keep themselves healthy. Here are a few of them from your Denver physical therapist.

Balance Your Diet, Reduce Your Alcohol Consumption

We said simple steps, didn’t we? Indeed, one of the best things that you can do for your health is to eat a balanced diet, complete with all of the proper micro and macro nutrients you body needs. Whenever possible, it’s best to eat a diet which is composed primarily of whole foods with ingredients you can pronounce. Even if you make the decision to eat our regularly, it’s best to choose an option such as a salad or bowl which contains plenty of fresh ingredients. You can still indulge in the occasional unhealthy meal, but it’s definitely wise to eat a balanced diet whenever possible. 

And although Colorado is loaded with craft breweries and distilleries, this doesn’t mean you need to be frequenting one every single night of the week. Alcohol consumption can impact your health in a multitude of ways, both physically and emotionally, and finding ways to reduce your consumption will have a huge impact on your overall health situation. You don’t necessarily have to abstain from alcohol altogether, as this can be particularly difficult for individuals with an active social life. But finding ways to reduce consumption can go a long way towards reaching your health goals and living the kind of life you deserve. You can still drink booze on weekends and have a great time, but one helpful approach to consider is to simply restrict your drinking to certain nights of the week in order to reduce your overall consumption levels. 

If you are looking to improve your physical health situation is and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.
 

Exercise is one of the most important things you can do as a human being to maintain your physical health. It’s been said from a thousand different sources, but the fact remains that exercise is essential if you want to live a healthy and productive life. Without exercise, our bodies are not as able to adapt to other environmental factors such as disease and other types of ailments. Indeed, it is always worth repeating that exercise should be something every person engages in, no matter your age or skill level. But there are some important things to be aware of prior to taking the plunge into your preferred form of physical activity. Here are some tips from your Parket physical therapist with regards to exercise.

Find The Exercise You Love to Do

If you currently don’t exercise and you’re thinking about taking the important step of beginning a regular workout regimen, it’s important to find something which doesn’t take a lot of effort to motivate yourself to do. Many people who don’t exercise view physical activity as a chore which is difficult to engage in. If you’ve been immobile for much of the past few years, the prospect of getting your heartrate up can be intimidating, making it much less likely that you’ll actually go out of your way to exercise.

But here’s the thing: exercise doesn’t need to be this impossible, difficult to achieve activity which is an absolute chore to engage in. Many people dread the idea of going to the gym, as they don’t have the first idea about what form of exercise they enjoy doing. This brings up one of the most important factors when it comes to beginning to exercise regularly: if you actually want to go out of your way to do it, you will need to reduce obstacles to getting it done. Perhaps the most important obstacle to overcome is the belief that exercise isn’t fun or enjoyable.

In order to accomplish this, it’s essential to find an activity which will make the act of exercising a much more accessible and enjoyable prospect. It may be difficult to presently imagine, but exercise can actually become one of your most enjoyable activities, one that you will eventually begin to look forward to. Although many people think there’s not a single exercise they enjoy, they’ll soon realize they haven’t considered the vast amounts of exercise which a person can engage in. 

Did you enjoy swimming as a child? Perhaps water aerobics might be the best option for you. Are you someone that enjoys riding a bike? Consider taking a spin class or joining a bicycle group. Maybe you’re someone who enjoys playing a team sport, such as basketball. Playing hoops is a terrific way to get in both strength training and cardio exercise, and it can be a fun and competitive activity to boot. Clearly, there are almost endless types of exercise which can provide you with an enjoyable alternative to simply running on a treadmill or working out on a machine. Once you find the activity you enjoy most, the act of exercise will become a breeze and not such a terrible chore which you receive no joy from.
Be Aware of Your Body

After you’ve discovered the type of exercise that motivates you to get moving, you will want to make sure you are taking the necessary precautions and not overexerting yourself. Many injuries happen when a person is not listening to what their body is telling them, and they end up overexerting themselves in the process. It’s always important to listen to what your body is telling you throughout your workout, as it will let you know if you are pushing it too hard or simply need a few minutes to rest and regain your strength.

If you have been immobile for a long period of time, any type of cardio exercise can feel scary and make you realize how important it is to return to normal physical activity. If you haven’t worked out in a while, it’s definitely a good idea to scale up slowly before you push it too hard. It’s certainly not a good idea to try to run 5 miles if you haven’t been on a run in 5 years. Whenever possible, listen to what your body is telling you and take what it says seriously, as ignoring this fact can lead to serious injury.

Be Sensible

So you’ve just discovered your newfound love of rock climbing and you’re wanting to push the limits of this exciting form of exercise. While rock climbing is certainly a fun and challenging workout, it is not something you should take lightly. A mistake can lead to serious injury or death, turning your productive workout into your worst nightmare. When it comes to exercise, especially forms of exercise which are risky or dangerous, it is always advisable to be sensible when you are exercising. Don’t go on a trail run without an adequate amount of water. Don’t hike in areas where there might be severe weather present. Don’t do anything that can make it more likely to be injured. Just be sensible!

If you are looking to improve your physical health situation is and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.
 

The act of becoming injured can be a difficult process to work through, especially if you have lost essential functions or abilities as a result of the injury. This can be especially true of knee injuries, situations which can cause you to not be able to walk for long periods of time or have limited mobility in your overall physical situation. It’s not just a matter of waiting for your body to heal, however, as there are a number of tips and strategies you can employ in order to get better and in a faster overall recovery time. If you have been injured recently, specifically with regards to your knees, here are a few tips and strategies to be aware of from your Denver physical therapist. 

Always Warm Up

Regardless of whether or not you have injured your knee, it is always important to warm up prior to engaging in any physical activity. This is something you should be more than familiar with if you happen to be an athlete and have engaged in physical activity for a long period of time. But this reality is absolutely crucial when you have been injured, as tightness can lead to situations where you injury can get worse or inflamed, causing you great stress and pain in the process. You certainly want to avoid this from occurring, as it can set you back and make your overall recovery process much longer than you would like it to.

A great strategy to employ when it comes to warming up is to ride a stationary bike for at least two minutes. This is a great way to get into your physical body without stressing your system too quickly or fast, and it’s also a low stress on your knees, the part of your body you should be careful to protect during the timeframe This will not only help your knees deal with less shock when you begin to exercise them, but it will also lower the risk of triggering your injury and will allow you to get more out of your workout, an essential for anyone serious about their exercise routine.

Straight Leg Raises

If you’re trying to provide a boost to your overall recovery time, one of the best ways you can improve the process is to do regular exercises and stretches which not only strengthen your knee but help to stimulate the healing process. Contrary to what you might believe, it’s not a good idea to go completely without any physical activity during your recovery period, as you want to maintain a certain level of activity in order for your knee not to lose all of your pre-injury strength.

Performing straight leg raises are one way you can keep your knees active as they recover from whatever injury you may have sustained recently. In order to perform this exercise, lie on your back and on the floor while bending one knee and placing your foot flat on the ground. With your other leg, keep it straight and lift it off the ground repeatedly. You will want to do this anywhere from 10-15 times in sets of three, as this will allow you to help strengthen your knee with repeated and consistent use. 

Wall Squats

Let’s be honest: performing wall squats are definitely something you should be doing regardless of whether or no you were recently involved in an incident where you knee was injured. Wall squats are a great way to improve your overall posture from the top of your back down to your butt. A correct posture can help alleviate many issues you may be dealing with, and this definitely includes your knees. While this is a more advanced move, it is certainly something which you shouldn’t overlook when you are looking for exercises which can help to strengthen your knees current level of conditioning.

In order to perform this exercise, you will want to stand with your back against a wall and have your feet approximately shoulder length apart. Perform the exercise by slowly bending your knees while keeping your neck and back straight flush against the wall. Once your knees are bent, hold the position for about 5-10 seconds without bending too deeply. If you aren’t feeling the stretch and feel like you could be getting more out of the exercise, consider repositioning in order to gain the maximum benefit of this stretch. Repeat the exercise several times as a method of good conditioning and practice.

Step Up Exercises

One of the best ways you can help to support the overall health of your knee is to perform step up exercises as a way to strengthen and boost your knee in its recovery process. In order to perform this exercise, you will want to keep your pelvis level and bend your knee while also steadily lowering the opposite foot to the floor. You will want to repeat this exercise about 10-15 times before you switch legs. As a matter of good practice, it’s always a good idea to perform these exercises for both legs, as this will help to provide the strength boost you need in both legs. 

If you are looking to improve your physical health situation is and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.
 

TRX is one of the most popular workout programs out there, and it’s only gaining in popularity. The TRX program is based on bodyweight strength training, and provides participants with the opportunity to tone and improve their endurance. While TRX training only requires your body weight and suspension trainers, there are a few other things you should know before starting a TRX program - straight from your Denver physical therapist. 

The Benefits
Research has shown that TRX training helps to improve metabolism, which positively affects your strength and cardiovascular endurance. Through improving your cardiovascular endurance and strength you can begin to lower your risk for cardiovascular disease. TRX has been used to strengthen the muscles, increase flexibility, and improve balance.

In addition to the overall health benefits, an hour of TRX can burn approximately 400 calories depending on your current physical fitness level. Perhaps one of the biggest benefits is the fact that TRX needs minimal equipment, as already discussed, which means you can complete a TRX workout virtually anywhere. 

Important Things to Know
You might want to consider connecting with a personal trainer for your first few sessions of TRX training. While beneficial, it can be easy to harm yourself if you aren’t properly prepared. 
Classes are also an option in getting started, it might help to be surrounded by others also enjoying a TRX workout! If you do attend a class, you shouldn’t have to bring anything besides yourself.
You will need to take it slow when starting a TRX training regime. TRX can be used to build strength, but it must be done incrementally to be effective. 

Getting Started
If you decide not to connect with a personal trainer to being your TRX training regime, you have a few options. There are apps, home systems, and even DVDs and additional media you can access to help get you started with TRX. In addition to getting the proper training set up, you will also need to explore your options for TRX suspension systems. You’ll want to look and consider the quality of the straps, the handles, and the price. Most systems will even come with the support of an app or DVD - explore those options as well. 

Training Tips

• There are some tips you can keep in mind for TRX training: 
• Train with a partner or group to stay accountable
• Train outside
• Focus on your nutrition as well 
• Ask for help if you need it! 

If you are looking to improve your physical health situation is and are in need of physical therapy due to an accident or other physical ailments, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. Our extensive team of qualified physical therapists and specialists go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.