Once ready for a run, you may feel inclined to jet out the door at top speed, or skip the warmup in the interest of saving time. However, those few moments spent on a pre-run stretch will save your joints in the long run and prevent injury. Exercising before a warmup can result in muscle strains or sprains. Luckily, there are several ways to get in shape safely.Here are a few tips to warm up wisely:Start With a WalkWalk slowly for three to five minutes to help ease your muscles and tendons into the range of motion that running mimics. Walking will also warm up your body and increase blood flow to all your muscles. This also helps aid runners who are recovering from an injury.Add StridesDo five to six 100-meter strides. Strides (also known as “pick-ups”) flood the muscles with blood and help your body transition from walking to running. Jog for two minutes, gradually accelerate over the course of 60-100 meters, then gradually decelerate. After each stride, walk around and stretch your legs for 90 seconds, then stride back in the opposite direction.Keep your steps short and quick and keep your feet and legs underneath your torso during each push.Dynamic StretchesDynamic stretching is when you utilize controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, and helps blood flow so that you can run efficiently and free of injury. Jumping jacks, forward jacks, and squats are all exercises that can be done before your run.&nbsp;SimpleTherapy offers online personalized exercise therapy at no cost to all CHOC associates. As a member of CHOCFit, you can log in anytime to relieve pain and prevent injury through our adaptive pain programs. <a href="http://onelink.to/gcr9t3">Download our SimpleTherapy app</a> and start your session today!

How to Properly Warmup Before a Run to Avoid Pain

<h3 data-renderer-start-pos="1">SimpleTherapy Range of Motion Assessment</h3>&nbsp;<h4 data-renderer-start-pos="46">Why Do a Range of Motion Assessment?</h4>Measuring range of motion allows you to receive a thorough assessment of the functionality and flexibility of a given joint and its surrounding muscles. Healthy joints and muscles should have no limitations in their mobility and overall movement patterns. Oftentimes, we don’t even realize our range of motion is not optimal and the assessment can allow you to recognize some potential shortcomings that you may not have realized existed prior.<h4 data-renderer-start-pos="536">What Impacts Range of Motion?</h4>Range of motion can be impacted for a variety of reasons; some are more serious and tougher to fix than others. Common factors that might contribute to poor range of motion include:<ul> 	<li data-renderer-start-pos="753">Muscle Tightness</li> 	<li data-renderer-start-pos="753">Muscles Soreness</li> 	<li data-renderer-start-pos="753">Scar Tissue</li> 	<li data-renderer-start-pos="753">Arthritis</li> 	<li data-renderer-start-pos="753">Muscular Asymmetry</li> 	<li data-renderer-start-pos="753">Disuse syndrome</li> 	<li data-renderer-start-pos="753">Fractures</li> 	<li data-renderer-start-pos="753">Strains &amp; Sprains</li></ul>What are the Benefits of the SimpleTherapy Assessment?Although performing a self-assessed range of motion assessment lacks the pinpoint accuracy of seeing a physical therapist in person, there are still numerous benefits in the self-assessed variety.<ol> 	<li data-renderer-start-pos="1205">Visual Example - Our range of motion assessment provides a clear visual example of proper joint movement. You are able to compare your own movement patterns and range of motion to the visual example provided to you.</li> 	<li data-renderer-start-pos="1428">Track Your Progress - SimpleTherapy documents your range of motion scores to see if you are declining, improving, or staying neutral. These scores can be an indication of how much progress you’ve made over a period of time or if you need to start to put some more effort into seeing improvement. If we notice that your range of motion is not improving or is starting to decline, SimpleTherapy will provide you with an option to chat with a clinical team member to assess the next steps.</li> 	<li data-renderer-start-pos="1917">Convenience - SimpleTherapy asks you to perform a range of motion assessment(s) for your program once every three sessions. This assessment costs you nothing and does not require you to leave your house and make an appointment.</li> 	<li data-renderer-start-pos="2152">Build Self-Awareness - As noted previously, many people don’t even recognize that their joint functionality and range of motion are not optimal. Our assessment can create some much-needed awareness to encourage us to be proactive. While this limited functionality may not be causing you pain now, there is a strong likelihood it can create problems in the future. Tackling an issue like this head-on is the best and most sustainable solution long-term.</li></ol>

Range of Motion Assessment

Many of us spend a significant amount in our cars commuting. According to the U.S. Census Bureau, it is estimated that the average time to work in the United States is slightly in excess of 25 minutes.&nbsp; Being stuck in traffic can cause significant stress and strain on the neck and cause pain and stiffness.While we may not be able to avoid driving our cars, there are a few <a href="http://www.everydayhealth.com/neck-pain/neck-pain-prevention-driving.aspx">simple ways to minimize neck discomfort</a>.&nbsp; Maintaining good posture, good head support and proper mirror positions are easy fixes that will go a long way to make your drive more comfortable.&nbsp; Additionally, a cervical stabilization program designed to strengthen the muscles of your neck and shoulder can help too.Here are a few tips that may ease aches while driving:Start with good driving postureMake sure your seat is adjusted to your specific height to sit comfortably and view the road clearly. The best angle for the back of your seat is at 100 degrees. Keep your hands on the 3 and 9 o'clock positions on the steering wheelSupport your lower backIf your car seat does not offer lumbar support, place a small pillow against the bottom part of your seat back. This maintains the right shape from your tailbone to your neck.Adjust your mirrorsMove your mirrors to give yourself the widest field of vision to minimize head movement or neck strainTake a breakIf you start feeling aches or pains, feel free to pull off at a stop to stretch and walk off any kinks<a href="http://www.simpletherapy.com/choc">SimpleTherapy</a> provides complete exercise therapy programs for the <a href="http://www.simpletherapy.com/programs/neck-pain/">neck</a>, <a href="http://www.simpletherapy.com/programs/shoulder-pain/">shoulder</a> and <a href="http://www.simpletherapy.com/programs/upper-back-pain/">upper back</a> to minimize the stress and strain on your neck.<a href="http://onelink.to/gcr9t3">Download the SimpleTherapy app</a> to start progressing yourself today!

Driving Away  Back Pain

These 2 words are often used interchangeably. When in reality they mean two very different things. Your health care team is well versed in these differences. Hyperflexibility is referring to the amount of stretch our contractile muscles can perform, while hypermobility refers to the laxity of the ligament(s).Hyperflexibility refers to the ability of our muscles to lengthen and reduce tension. Since they are like rubber bands, they will return to a resting position; therefore, will not increase the risk of injury to the joint due to lack of support. Often being hyperflexible does not pose a concern for injury but may indicate the need for specified strengthening.Many people will have hypermobility in one or two joints, but only a small percentage of people have widespread laxity. A ligament does not have a contractile property, so once it is stretched/lengthened it will not return to a resting position. It will always remain lengthened. A laxed ligament will no longer support the joint which can result in pain and injury for many of those who do not know how to properly strengthen the appropriate muscles surrounding the joint. Overstretching a ligament is therefore a great big “no-no”.Physical Therapists, as the movement specialists of the medical community, are probably the best resource to help you understand your condition and set you up with the best exercise regimen. ST was designed by and continues to be progressed/changed and updated by physical therapists. Make sure you work within your pain tolerance while using the program and be accurate with answering the questions that may be asked before or after your sessions. This will help the system adjust to your needs. The range of motion assessments are utilized to monitor your progress and alert your healthcare team of any concerns. Remember, you can always reach out to your health coach for further advice.

Hyper-mobility vs. Hyper-flexibility

<h3>What Exactly is Stability? </h3>&nbsp;Stability is our ability to remain balanced. It is critical for ensuring proper exercise execution and safe completion of daily tasks. The better your stability is, the more equipped you are to exercise safely and avoid sudden injury. Our core muscles are at the center of all stabilizing movements however local stability in joints such as the shoulders and knees can be equally as important when it comes to preserving proper movement patters and keeping the muscles and joints in the area healthy.&nbsp;<h3>How Can I Improve My Stability?</h3>&nbsp;Exercise, mainly through strength training and flexibility training, is the best way to build a high degree of stability. While flexibility training is essential in maintaining a healthy range of motion and proper movement patterns, resistance training helps the body adapt to situations where there is imbalance. This prepares the body to react accordingly when faced with unanticipated situations like slips, trips, and falls. Stability is best utilized in the beginning of a workout. These movements are highly effective in waking up the nervous system, warming the muscles up, and allowing the body to smoothly transition into a highly active state.&nbsp;<h4>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Methods to Consider:</h4>&nbsp;<ul> 	<li><h5>Free Weights -&nbsp;</h5></li></ul>Free weights, like dumbbells and resistance bands, are great methods of building stability and strength at the same time. Dumbbells require stabilization as the exercise is being executed. Despite the weight being moved from one location to another, it is often important that most of our body remains in the same position from the beginning to the end. Machines remove the element of stability as the exercise is being performed. That is what makes exercising with free weights more of a challenge. When adding extra resistance in the form of free weights or resistance bands, it becomes easier for the body to move when no resistance is present.&nbsp;<a href="/uploads/2021/09/Stability-101-Weights-STOCK-PHOTO.webp"><img class=" wp-image-4128" src="/uploads/2021/09/Stability-101-Weights-STOCK-PHOTO.webp" alt="" width="440" height="294" /></a><ul> 	<li><h5>Body Weight -</h5></li></ul>&nbsp;our own bodies can be our best asset when it. Bodyweight exercises allow us to focus on controlling our own body’s movement more narrowly. When we are improving how we are moving our own bodies, we are inherently building a degree of stability. Just because there is no resistance present does not mean these types of exercises cannot be challenging or less effective than exercises with weights. Yoga and dynamic warmups are some common examples of exercise modalities that improve the endurance and stability of muscles and joints.&nbsp;<a href="/uploads/2021/09/Stability-101-Body-Weight-STOCK-PHOTO.webp"><img class=" wp-image-4130" src="/uploads/2021/09/Stability-101-Body-Weight-STOCK-PHOTO.webp" alt="" width="467" height="311" /></a><ul> 	<li><h5>Use Unstable Objects -&nbsp;</h5></li></ul>Other items that can often be found at home or in the gym can be utilized to create instability during a particular movement. By creating instability during these exercises, you are training your joints and muscles on how to progress through a certain range of motion in an unstable environment. This also forces your muscles and joints to adapt in a different way than it would through cardio exercise and weight lifting. Examples of these objects could be a medicine ball, swiss yoga ball, Bosu ball, or TRX bands.&nbsp;<a href="/uploads/2021/09/Stability-101-Unstable-objects-STOCK-PHOTO.webp"><img class=" wp-image-4131" src="/uploads/2021/09/Stability-101-Unstable-objects-STOCK-PHOTO.webp" alt="" width="492" height="328" /></a>&nbsp;<h3>Benefits of Stability </h3>Adequate stability in the joints is essential for both the function and longevity of that joint and the surrounding muscles. When a joint is properly stabilized, this typically means that all the muscles responsible for movement in that joint are working harmoniously together. When muscles are out of sync, they can become weak, inflamed, shortened, or even ‘turned off’. Incorporating joint-stabilizing movements into your weekly exercise regimen can help ensure you can continue to perform all the movements and activities you need to continue to enjoy life.&nbsp;

Stability 101

<h2>The Dreaded Cycle of Pain; Finding your way out</h2>Envision this: You are in pain and want to be active so you can increase your quality of life, but the movement seems to cause more pain at times. It seems easier to sit down and do nothing compared to the effort it takes to get moving and stretch. Inherently, you know movement is good for pain management, but it feels like a double-edged sword. Moving causes pain but a lack of movement has also led to tight hips and lower back muscles over time. Pain can feel like a never-ending cycle that we get stuck in with no apparent way out. The next thing you know, we are managing pain with “band-aids” like injections and opioids that mask the pain but never really seem to cure it. This inevitably leads to a poor quality of life and trouble performing once simple activities of daily life like tying our shoelaces or going on a walk.Don’t worry, there is a way out, though it may not be a clear-cut path! It will take some mindfulness and effort on your end!It can be very easy to look at health from a one size fits all perspective. Health is a very personal matter and very related to how you are treating your body choices that are made in your daily life. It can also be affected by the environment around you.Let’s break it down by looking at the <a href="https://wellness.huhs.harvard.edu/your-wellbeing">wellness wheel</a>&nbsp;(click link to view image) and some examples of how pain can affect the different dimensions.&nbsp;<a href="https://wellness.huhs.harvard.edu/emotional">Emotional Health</a>:<ul> 	<li>Are you getting 7-9 hours of sleep per night?<ul> 	<li>Keeping a log of your pain and how it differs based on the amount of sleep you get may be eye-opening. Our muscles rest and recover better after a good night’s rest.</li></ul></li> 	<li>Are you seeking help from a licensed counselor when you are in distress?<ul> 	<li>Stress can lead to tense muscles, especially in your neck and upper back! If you are going through a hard time, talking to a licensed counselor through your employee EAP program can make a big difference!</li></ul></li></ul>&nbsp;<a href="https://wellness.huhs.harvard.edu/intellectual">Intellectual Health:</a><ul> 	<li>Improving your intellectual health includes reading and opening your mind/challenging your beliefs. It requires lifelong work!<ul> 	<li>Pain can lead to a foggy mind, which impedes our ability to think. It can cause us to feel unfocused and distracted in life.</li></ul></li></ul>&nbsp;<a href="https://wellness.huhs.harvard.edu/physical">Physical Health:</a><ul> 	<li>Physical health is an area most are familiar with. Exercise, sleep, nutrition, substance use/abuse.<ul> 	<li>Limiting medications and alcohol dependence may help your muscles recover faster. *Always take medications as prescribed by your physician.</li> 	<li>Self-medicate by incorporating more movement into your day! Movement causes endorphins (feel-good drugs) to be released in our brains!</li> 	<li>Move regularly and walk often - Our muscles act as pumps to help blood circulate back to our hearts efficiently. Are you starting to feel jittery? This is your body signaling you that it is time to move or change positions!</li></ul></li></ul><a href="https://wellness.huhs.harvard.edu/relational">Social/Relational Health:</a><ul> 	<li>Is pain affecting your social life and/or interpersonal relationships?<ul> 	<li>Do you have social support? - If you are working to manage your pain, having a strong social circle can help lead to adherence and satisfaction.</li> 	<li>Tell your friends or someone close to you about your plan to manage your pain.</li></ul></li></ul>&nbsp;<a href="https://wellness.huhs.harvard.edu/environmental">Environmental Health:</a><ul> 	<li>This is not limited to recycling and “going green.”</li> 	<li>Is there clutter in your life that is causing you not to have time to focus on yourself?<ul> 	<li>Make a to-do list and cross things off as you complete them. This can lead to a sense of accomplishment.</li></ul></li> 	<li>Have you thought about how your actions and persona affect the environment/others around you?</li></ul>&nbsp;<a href="https://wellness.huhs.harvard.edu/financial">Financial Health:</a><ul> 	<li>Financial health is one you’ve probably heard of, setting a budget, paying off debt, preparing for retirement, and mindful spending.</li> 	<li>How does your pain affect your bottom line?<ul> 	<li>Copay’s</li> 	<li>Prescription drug costs</li> 	<li>Over-the-counter drug costs</li> 	<li>Medical tests, MRI’s, X-rays</li> 	<li>Injections</li></ul></li></ul>&nbsp;<a href="https://wellness.huhs.harvard.edu/spiritual">Spiritual Health:</a><ul> 	<li>This category is not limited to but can include faith. Think about your morals and beliefs daily. Practice self-care such as meditation and yoga. Set a good example of how to lead your life.<ul> 	<li>Think about how pain can have a negative effect on your spiritual health.</li></ul></li></ul>&nbsp;<a href="https://wellness.huhs.harvard.edu/vocational">Vocational Health:</a><ul> 	<li>Do you find joy and meaning in your work?</li> 	<li>Do you take full advantage of the resources offered to you by your employer?</li> 	<li>Does pain affect your focus at work and lead to presenteeism?</li> 	<li>Have you missed work due to pain?</li></ul>&nbsp;All of this may seem overwhelming! This is not meant to be an activity that is complete all at once. It takes constant adapting and readjusting as life events happen to all of us. Chat with your SimpleTherapy coach for support and guidance while you are on your pain journey with SimpleTherapy!

Defeat the Pain Cycle

<h2 data-renderer-start-pos="1">What Happens to Your Body When You Sit All Day?</h2>Pain and extended periods of sitting are closely correlated. Being in a seated position puts a tremendous amount of pressure on your spine and invites poor posture. Due to this, people who sit frequently are more prone to experiencing back pain, neck pain, and shoulder pain amongst other areas. Lack of movement also contributes to stiff joints and tight, sore muscles.<h4 data-renderer-start-pos="493">Immobility</h4>Immobility, associated with extended desk work, can contribute to muscle atrophy. Atrophy occurs when we fail to use our muscles enough resulting in loss of muscle mass and strength. This greatly increases the risk of sudden injury or chronic pain as the body is less prepared to withstand sudden movements or awkward bending and twisting.<h4 data-renderer-start-pos="849">Consider Your Work Environment</h4>Ergonomics is another important aspect to be mindful of. The relationship between your desk and chair can have a major influence on your pain. It may be inviting a slouched or hunched over the position which could increase pressure on the spine and neck. Try to prevent from having rounded shoulders, extending your head and neck forward, slouching, or crossing your legs.<h4 data-renderer-start-pos="1273">Move!</h4>The best way to combat this? Get moving! Taking small but frequent breaks, if possible, to stretch, walk around and get some blood flow can make a big difference. This can be as simple as going to get water or coffee, just to give your body a change of pace. If you are able to incorporate any form of stretching into your work breaks, that also helps a great deal in preventing atrophy, stiffness, and soreness. It is especially important for desk workers to be physically active during off-hours. Utilize this time to stretch and exercise to ensure no muscle and joint function is lost as a result of inactivity at work.SimpleTherapy can provide you with personalized structured stretches and exercises to combat the negative effects associated with sitting. Stretching and exercising is extremely important in order to maintain muscle and joint function, restore mobility and ease tension.

Can a Work Break Save You From Pain?

<h3 data-pm-slice="1 1 []">What is Crepitus?&nbsp;</h3>Crepitus is described as a grating, cracking, crunching, grinding, creaking or popping noise that occurs along with the movement of a joint. These sensations may be mildly uncomfortable but are largely pain-free. Crepitus can affect people of all ages but becomes more common as we begin to get older.&nbsp;<h3>What Causes Crepitus?&nbsp;</h3>Crepitus may be caused for a variety of different reasons. Sometimes, these noises are completely harmless. Other times, these noises may be an indication of other issues that might exist within the joint. Typically, if there is an issue, it is not considered to be a serious health concern.&nbsp;Common Causes Include:<ul class="ak-ol"> 	<li>Air bubbles popping within the joint. For example, cracking your knuckles.</li></ul><ul class="ak-ol"> 	<li>Tendons or ligaments snapping over bony structures. This may cause slight pain or discomfort</li></ul><ul class="ak-ol"> 	<li>Arthritis - this causes the cartilage (cushion between joints) to begin to deteriorate.</li></ul>&nbsp;<h3>Where is Crepitus Most Common?&nbsp;</h3>Knees and other weight-bearing joints are the most common locations for crepitus. However, other joints such as the spine, shoulders, elbows, and wrists are other common places where these sensations may occur.&nbsp;<h3>When Should You See a Doctor?</h3>This largely depends on the level of discomfort you are experiencing or the amount of time this issue has been persistent. A doctor might be able to make a more detailed assessment in regard to what might be causing the issue and to allow you to make the necessary adaptation to alleviate the symptoms.

Creaky Joints (Crepitus)

<h4>What is metabolism/metabolic function?</h4>Your metabolism is responsible for converting the food and beverages you consume into energy and fuel. Your body depends on a consistent supply of food to maintain essential bodily functions. People’s metabolisms may vary depending on factors that may or may not be controllable. These factors include age, sex, genetics, and thyroid function (a gland located in your neck that is responsible for hormone production). Although these are factors that we cannot control, one thing that we have direct control over that has a major influence on metabolic efficiency is exercise.<h4>How Does Exercise Help?</h4>When we exercise, not only are we burning fat cells, but we’re also building muscle. This is very important when it comes to metabolism. Muscle cells require far more energy to maintain. This means that even when you’re not exercising, your body is burning more calories (fat) to maintain that muscle mass. This becomes even more important as we age due to muscle mass decreases and a decrease in metabolism function. Although cardio exercises burn a lot of calories while you’re doing them, they do not produce the same amount of muscle gains as resistance training. Both are great options if you are looking to make some positive changes in your lifestyle habits and being able to vary between both methods of exercise is important!&nbsp;<h4>Other ways to help boost your metabolism on top of exercise include:</h4><ul> 	<li>Eat protein</li> 	<li>Drink lots of water</li> 	<li>Caffeinated beverages such as coffee and green tea</li> 	<li>A good night of sleep</li></ul>&nbsp;Although some of us have been blessed with a naturally fast metabolism. These are all factors you can include on a day-to-day basis to encourage your body to function at its highest possible level!&nbsp;&nbsp;

Boost your Metabolism with Exercise!

<h4 data-renderer-start-pos="40">How is Pain Interpreted By the Body?</h4>Pain is a process that involves lightning-quick communication between the nerves and brain. When there is something wrong with a body part, it is communicated directly to the brain, which interprets that pain, and sends it right back to the affected area.<h4 data-renderer-start-pos="340">Acute &amp; Chronic Pain</h4>There are two main types of pain, acute and chronic. The severity of both these forms of pain can range from mild to severe. Acute pain typically stems from a singular event such as a broken ankle, car accident, a slip or a&nbsp; fall, etc. In a majority of instances this pain, when treated correctly, will last a duration of time prior to going away. However, if poorly managed, it can sometimes turn from acute pain to chronic pain.Chronic pain is a more persistent pain that slowly develops over a period of time and can stem from a variety of different things. Things such as repetitive motions, poor posture, overuse, and aging can all be contributors to the development of chronic pain. Injuries commonly associated with chronic pain include muscle strains, tendonitis, joint sprains, and chronic inflammation. Similar to how it develops, it also takes a long time and requires a process to successfully combat. In many instances, it is necessary to alter some aspect of our lifestyle to help alleviate the pain or prevent it from progressing to a worse state.<h4 data-renderer-start-pos="1462">Things to Consider</h4>How are you recovering?If you are an active person and or your job requires a certain degree of physical activity, are you spending the necessary amount of time to make sure your body recovers? This can come in the form of stretching, foam rolling, ice &amp; heat, and sleep. All of these activities help the body repair damaged tissues and promote healthy blood flow into the area.Are you getting enough sleep?Everyone is different but, it is safe to assume most people need roughly 8 hours of sleep on a per night basis. This is when muscle tissues are most effectively repaired and experience the highest rate of growth. Chronic lack of sleep can lead to an increased risk of injuryAre you moving enough?Believe it or not, the source of chronic pain can come from a lack of movement. Sitting all day at a desk or on the couch can lead to poor posture, poor body mechanics, stiff joints, and tight muscles. Simply stretching twice per day for 15 minutes, and making sure you are taking frequent breaks, can help combat pain associated with lack of movement

How to Properly Warmup Before a Run to Avoid Pain

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