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Don't forget to hydrate in warm weather!

The key to keep yourself safe and avoid heat exhaustion or heatstroke is to plan ahead.  Make sure you choose the cooler parts of the day in which to exercise - either early morning or evening, or stay inside an air conditioned building.  If you want or need to exercise outside, remember to dress appropriately, wear sunscreen and stay hydrated.

 

Wearing sunscreen will protect you from the harmful UVA and UVB rays of the sun and should be applied liberally.  Sunglasses will protect your eyes from the sun too. Clothing should be moisture-wicking and non-binding.  Lighter colors do not absorb as much heat as dark colors, nor are they as likely to attract ticks.

 

Proper hydration involves planning ahead and knowing your body.  Individuals with certain medical conditions such as hypotension, diabetes and cystic fibrosis require additional fluids.  You should drink water prior to your activity, during your activity and after you are finished, replenish the fluids lost through sweating .  The American College of Sports Medicine (ACSM) recommends you drink 16-20 ounces of water or sports beverage 4 hours before exercise and 8-12 ounces of water 10-15 minutes prior to your exercise session.  During exercise lasting less than an hour, drink 3-8 ounces every 15-20 minutes, and for exercising longer than an hour, drink 3-8 ounces of a sports beverage every 15-20 minutes.  The ACSM also recommends drinking no more than a quart of liquid per hour during exercise.  Following your exercise session, the ACSM recommends drinking 20-24 ounces of fluid for every pound lost during the exercise session.  The weight loss should be replenished within 2 hours following the exercise.  Should your urine remain dark and/or urinate less frequently than every 3-5 hours, you are most likely dehydrated and should continue hydration.  Check out our prior blog on hydration for additional details.

 

We hope that this blog was informative. If you have any questions on this topic or any others in which you are interested, feel free to leave any questions, comments, or suggestions. Thank you for reading and stay active.

 

References:

https://www.acsm.org/.../selecting-and-effectively-using-hydration-for-fitness .pdf

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Is my pain normal or does it indicate an injury?

There are many benefits to exercise, including the potential for improved physical and mental wellbeing. Sometimes there may also be some discomfort that occurs with these activities due to the stresses placed on the body.

It is important to understand the difference between exercise-related muscular soreness and pain. Muscular soreness is a healthy and sometimes expected result of exercise. Pain is an abnormal response. Experiencing pain may be indicative of injury.  

To maximize your exercise gains and minimize injury risk, it is important to be realistic about your activity and to be able to tell the difference between moderate muscle soreness and pain.

Muscle soreness typically peaks 24-72 hours after exercise. You might be tender to touch and stiff and achy in your muscles.  Movement may initially feel uncomfortable but should ease with light stretching and easy activity.

Pain, on the other hand, might occur during or after exercise. It may be experienced as sharp pain in the muscles or joints. Injury pain may linger and not fully resolve, even with adequate rest.  If you feel your pain is severe and isn't resolved after 7-10 days, you may have an injury and may need to seek medical attention.

We hope that this blog was informative. If you have any questions on this topic or any others in which you are interested, feel free to leave any questions, comments, or suggestions. Thank you for reading and stay active.

 

Stephany Primrose, PT

Advanced Physical Therapy and Fitness, Mechanicsburg, PA

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Medicare has found a wide range of costs associated with hip and knee joint replacement surgeries across the country.  The average costs range from $16,500 to $33,000 per joint replacement according to Medicare.  So, in an effort to control costs, Medicare has implemented a program in selected areas, (one of which is the Carlisle, Harrisburg, Hershey area), which will run for 5 years.  The program, called Comprehensive Care for Joint Replacement (CJR), is estimated to have a cost savings to Medicare of $153 million over the 5 years.  In this model, hospitals are given a target cost per episode which includes the following: the hospitalization for the surgery, the physician costs, any long term care or rehabilitation required, home health costs, outpatient rehabilitation and any readmissions.  If the episode costs exceeds the target costs, the hospital must pay back to Medicare a percentage of the overage.  If the episode costs are below the target costs, the hospital system receives a percentage of the savings.  Hospitals are allowed to partner with other providers to share in the risks and/or rewards.

So, what does all this mean for patients?  Patients who have hip or knee replacements shouldn’t notice any change other than some post procedure satisfaction surveys.  Patients may still choose their rehab facility and providers regardless of the affiliations or collaborations between hospitals and other providers.  Patients still have a choice, so continue to choose wisely and remember you should be the focus of care, not a bonus or penalty.

 

Ann D. Dennison, PT, DPT, OCS

References:  APTA webinar on Comprehensive Care for Joint Replacement Model

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Disclaimer:  The information in this medical library is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.