For most people, when they hear the terms “stretching” and “warming up” they consider them to be the same thing. But the fact is that they are two different things that serve two different purposes for your body. When it comes to your workout, both are important and should be a part of your routine. Let’s take a look at how a Cheyenne, WY physical therapist defines the two and explains when it is appropriate for both in your training program.

The Difference Between Stretching and Warming Up

Warming up is the act of increasing your core temperature and getting blood to flow to your muscles. Stretching is designed to help increase your flexibility as well as your range of motion. Warming up should be done before your workout whereas stretching should be done afterward—or when you body is already warm.
Read what the experts at Fitness Magazine have to say about getting your body warmed up prior to a workout in this article: The 5-Minute Warm-Up You Need Before Any Workout.

The Benefits of Stretching and Warming Up

Warming up—When you warm up before working out, you increase your heart rate, which means your muscles get more blood and oxygen. It also raises your body temperature so that your muscles and tendons will work better during strenuous exercise. If you have any tightness in your muscles before working out, a warmup will help decrease that. It will also improve your range of motion.
Most experts recommend that you warm up the muscles you plan to focus on during your workout. For instance, if you are at the gym to do back squats, air squats should be part of your pre-workout warmup routine.
Stretching—It’s best to stretch when your body is already warmed up, so it often makes the most sense to stretch after your workout rather than before. Stretching will help increase flexibility, which can decrease your chance of feeling pain—after a workout or on a daily basis. Stretching one part of the body often impacts another part. For example, if you stretch the hamstring area regularly, this can lessen the chance that you’ll have a sore back from sitting at a computer all day. 
Whether you are a serious athlete or a weekend warrior, injury prevention means that you can enjoy your activities rather than sit on the bench. Be sure to warm up and stretch every time you work out.
Find out more about the importance of stretching and warming up, as well as Sportsmetrics, which is a scientifically proven program designed to help prevent serious knee injuries, by contacting our office.
If you have suffered an injury and want to add physical therapy to your routine, North Platte is your go-to local physical therapist in Cheyenne, WY to provide the services that will get you feeling better and stronger. Our expert staff is respected throughout the Wyoming and Nebraska areas for providing superior and customized physical therapy services. We can handle any of your physical therapy needs. Fill out our contact form to get started and to find a location near you.

 

Denver has some of the best biking and hiking trails in the state! Those who love the outdoors enjoy all there is to explore. Whether you’re looking for a short trail to enjoy a nice walk or a long one to enjoy a day out on your bike, the city has miles and miles of premier paths. No matter if you are a seasoned veteran or new to the sport, it never hurts to brush up on safety and general skills. In addition, when you tie in local physical therapy in Cheyenne, WY, you will perform at the best you ever have.

Hiking 101

When it comes to the perfect day path, Denver is loaded with options. Spend your afternoon at Chautauqua Park exploring the nearly seven-mile trail. You will enjoy your view of the Flatiron Mountains and beautiful, wild grassy fields. For a breathtaking experience, make the just over five-mile trek in Rocky Mountain National Park to see the Alberta Falls. This picturesque atmosphere has gorgeous rocks and views. As you prepare, make sure you have everything you need on your day hiking checklist. This includes things like quality compasses and maps, food, water, fire equipment (and retardant), sun protection, and more. Even if you plan to walk, be sure to stretch before your hike. This will loosen up your body, so you are ready to go.

Biking Tips

Denver has so many biking trails both in the city and in the scenic countryside. Locally, you can explore 40 miles of the city along the Cherry Creek Trail. Make a few stops to shop or enjoy all the city has to offer. For something a little more scenic in nature, spend a day along the High Line Canal path. It is a path that is more than 60 miles long with trees, wildlife, and more. When biking, especially near the mountains, always wear a helmet. In addition, ways keep on reflective clothing and stick to the trails. Avoid venturing off. Make sure to pack essentials similar to hiking, as well as emergency equipment in case you get a flat or run into an issue on your bike. It is also important to stretch before biking as well.

Get Stronger with Physical Therapy

One of the go-to ways you can improve your hiking and biking skills is to visit a quality physical therapist. You can rely on North Platte Physical Therapy for common sports injuries, especially when it comes to preventing them. When you take advantage of top sports medicine experts, you will learn proper form and technique to ensure you are safe and successful. Plus, if you are suffering from any pain, through a custom plan and exercises, a physical therapist can help reduce or even eliminate that pain.

To help you achieve your fitness goals, North Platte Physical Therapy as you covered. Our team of experts will help you become a better hiker and/or biker, allowing you to feel more fulfilled and accomplished on each path you travel on. Contact us today to see what we can do for you.

Whether you are a new parent or have other children, their growth and development is your top priority. Every child grows and advances differently, some faster or slower than others. It is important to work with your doctor and local physical therapist in Cheyenne, WY to ensure your child is hitting the important milestones. If they aren’t, they will delve in to see if it is normal, otherwise, a plan can be created to further explore. This will help ease your mind and help your child as they grow!  

Infants and Babies (Through Six Months)

In the first couple months after your child is born, they begin to pick up on various emotional, communication, and problem-solving skills. They learn and experience happiness, often smiling and expressing themselves. They also stretch and kick, have hand motions including grabbing, pick up on sounds, focus on people or objects, and can hold their head up when laying on their stomach.

When your baby is three to six months old, they love to play and focus on people—often remembering the people they interact with. They also express emotions both verbally or through laughing or crying. At this age, they can also hold their head up, roll over, hold objects, and other movements.

Babies (Six Months through One Year)

Once a baby is six months old, they are really starting to become mobile. They will be sitting up on their own, as well as crawling and pulling themselves up. Their emotions and communication skills are really blossoming as they really enjoy things, experience sadness, develop relationships, and respond to various actions. Babies at this age are also very interested in learning about things, will identify objects, and use their hands or emotions to convey how they feel.

As they near that one-year mark, babies will handle various tasks on their own such as putting a pacifier in or drinking. They can also follow instructions and begin to use words to communicate. One-year-olds also react more emotionally to various feelings. This is also the common time when they begin walking on their own. One of the go-to things you can do as a parent to help your child learn is through exploring these 14 great educational baby toys.

Toddlers (One to Three Years)

Upon becoming a toddler, the quality of a child’s problem-solving skills take off. They are learning, finding objects, playing games, build things on their own, and follow instructions. They are also very mobile. They run, climb, throw, and kick. Emotionally, they express themselves more and are more apt to express when they do or do not want to do something. Toddlers use words to communicate and can tie things together.

If your child is not hitting every single milestone, it is okay! You do not need to be overly worried. One of the best ways you can ensure your child is growing on-schedule is working with North Platte Physical Therapy. Our premier pediatric therapy options will help you understand your child’s milestones and build a plan for anything that needs improvement. Contact us today to schedule your appointment.

With the end of yet another year, are you amongst the many who have yet to realize their fitness goals? Or perhaps you would like to make changes to your existing routine? With the new year here, there’s never been a better time to make a plan to meet your goals. It just takes creating and sticking to your plan, without letting small bumps along the way throw you off. Learn about the top types of fitness goals people choose as New Year resolutions, tips for staying on track, and using Casper physical therapy the help you reach your goals for the new year.

Top Fitness Goals

• Toning: There has always been a misconception with strength training and the belief that it makes a person bulky. Not at all! Toning is beneficial for both those wanting to lose weight, or just fine tune. You can tone through weights, kettlebells, medicine balls, elastic bands, and other items. In fact, you don’t even need equipment at all by using your own body weight!
• Running: Whether it’s your first 5K or advancing your way to longer lengths, hitting a running goal is an awesome accomplishment. It is important to gain consistency, eat right, and get into the right mindset. Here is a list of six key factors to achieving your marathon goal.  
• Weight Loss: Losing weight ranks in the top five or New Year resolutions, and over half of the people who set out to lose pounds fail by March. For some, it’s just the hustle and bustle of life. For others, goals are unrealistic in terms of timing, nutritional intake, or just general expectations as to the end goal.

Tips for Staying on Track

To ensure you stick to your New Year fitness goals, it is important to set realistic milestones throughout the year. For instance, give yourself specific goals for the first of each month. This could include lowering your fat ratio during strength training by a percentage point, extending your running endurance by another minute or two, or losing five pounds.

Purchase a journal or goal setting app and set your goals throughout the year. Keep yourself accountable and if you need to readjust the goals midway through, do that! So much can happen in a year. It is important to keep a realistic mindset. Do not start off too strong at an unfeasible amount that you can’t sustain.

Benefits of Physical Therapy

Did you know physical therapy can help you with your fitness goals? No matter what they are, working with a physical therapist will help you learn the correct form for all of your activities. This will help you prevent injuries and be a more efficient athlete or person trying to be healthier. If you do sustain an injury, a physical therapist will be there every step of the way during your recovery. From regaining your strength, to the coping process, it is important to make them a part of your fitness routine.

To help you prepare for the New Year, North Platte Physical Therapy is your go-to physical therapist. Serving communities in Wyoming and Nebraska, you can count on our team to help you meet and exceed your goals. This can be especially helpful when planning your weight loss journey and physical therapy in Cheyenne, WY. Contact us today to set up your 2018 appointment!

With a new school year comes school sports! Participating in a sport is a great way to keep children active and involved. It pushes them in ways they didn’t know were possible and will help them find different activities they like. Whether your student is new to sports or has been playing a certain sport for years, the new school year is a great time to review safety tips. By being mindful, you can try to avoid injuries. However, if they happen, they can always work with a go-to local physical therapist in Casper, WY for a speedy recovery.
 

1. The Basics: When playing sports, it is important for athletes to stretch. This helps to make the child more flexible and less prone to injury. This should be done anytime before a workout, whether just for practice or before a game. Next, they should work side-by-side with their coaches to learn proper techniques. No matter what sport is played, there are ways to turn, jump and move that can lead to injury. It is best to learn what not to do and always play in proper form. Next, students should always wear the proper gear. Each sport is different any many sports programs will provide this gear. If they don’t, find a nearby store that sells new or quality used sportswear. This will ensure the child is safe while playing sports! Last, take breaks! In general, athletes should work in a day of rest from the sport to allow the muscles to recover. This definitely does not mean the athlete can’t be active. Just be cautious and don’t work on as extraneous activities.
2. Types of Injuries: Even if you follow all of the basic rules of sports, injuries can still happen. According to the Teen’s Health article “Dealing with Sports Injuries,” injuries can occur due to an acute trauma or by overuse. They explain acute trauma happens after a swift blow or force. Over time, overuse injuries can occur. Especially in repetitive types of activities. They advise to call a doctor if an injury is painful and worse when active, the area is swollen, range of motion is limited and if the pain gets worse. It is especially important to see a doctor if the pain worsens as time goes on. Let the student know not to try to fight through the pain as it can lead to a bigger issue down the road.
3. Physical Therapy: Post-injury, a physical therapist may be recommended by a doctor. This will allow the athlete to get back into playing shape and avoid a long-term injury! They know specific techniques to bring full range of motion in the injured area. Plus, they will help the athlete learn techniques to do on their own to help get the area back to normal.

When it comes to finding a premier physical therapist in Casper, WY, North Platte Physical Therapy can help! We provide student athletes with a variety of services from athletic training to treatments for the various top injury types and beyond. Learn more about our sports medicine services for injury prevention or post-injury support. Find an office close to you today!