Primacare Physical Therapy

Walk this way

How fast is fast enough? About 100 steps per minute might be a reasonable goal, but your mileage may vary.

Walking can be a wonderful way to get exercise. But do you ever wonder if you're moving briskly enough to benefit your heart? There's a quite a difference between a leisurely neighborhood stroll and a purposeful gait when you're late for the bus. Now, new research suggests that a pace of about 100 steps per minute qualifies as brisk walking for many people (see "Take this in stride: A study of walking speed").

Avoiding knee or hip surgery

exercise

Losing weight, strengthening muscles, and increasing flexibility may help you stave off joint replacement.

You may be putting off a doctor visit to address knee or hip osteoarthritis because you believe it will end with joint replacement surgery, but that's not always the case. "Exercise and weight loss are actually the first line of defense," says Dr. Eric Berkson, director of the Sports Performance Center at Harvard-affiliated Massachusetts General Hospital. "It may help prevent the pain and prevent surgery."

Physical therapy

5-6-7 Ways to Prevent Foot Pain

Did you think that you’re likely to walk more than 100,000 miles over the course of your lifetime?

That’s like circling the earth four times at the equator. But as important as your feet are, it’s all too easy to neglect them -- until they start to hurt.
You can take some steps to avoid getting foot pain, though. Here are seven ways to support your feet, so they will continue to support you.

Common basketball injuries and prevention tips

Primacare Physical Therapy tips on prevention of basketball injuries

Basketball is the most popular youth sport in the US. A study by the National Athletic Trainers Association found that 22% of male basketball players have an injury that causes them to miss playing time each year. 42% of the time, that injury is to the ankle or foot, making this the most injured area.
Some other common injuries to basketball players include:
1. Muscle strains such as a groin pull, quadriceps, hamstring, or calf strain
2. Knee ligament injuries such as ACL, LCL, MCL tears or sprains
3. Ankle sprains, including high ankle sprain

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