Running is very accessibleit doesn't require any special equipment or a gym membershipwhich is why so many individuals decide to do it. Running can take a toll on the body, especially when the body is not used to the training or the training intensity changes too much in a short period of time. Injuries are more likely to occur when running without the proper warm-up or attire.Listed below are some common injuries that runners may face, as well as signs and symptoms to look out for.Plantar FasciitisThe plantar fascia is a band of tissue that connects the heel bone to the base of the toes. It supports the arch at the bottom of the foot. Plantar fasciitis occurs when the fascia tissue that links the heel to the base of the toes becomes inflamed. One of the main symptoms of plantar fasciitis is pain in the heel, especially after exercise or first thing in the morning.Achilles TendonitisThe achilles tendon is the band of tissue that connects the calf muscles at the back of the leg to the heel bone. Achilles tendonitis is an overuse injury to the achilles tendon. Symptoms can include a mild to severe ache or pain in the back of the leg or above the heel. Tenderness and stiffness in the morning, which gets better with activity, can also occur.IT (Iliotibial) Band SyndromeThe IT band is a thick band of tissue (ligament) that runs on the outside of the leg; it starts at the hip and extends to the outer side of the shinbone below the knee joint. IT band syndrome occurs when the band of tissue gets swollen and irritated from rubbing against the hip or knee bone. Symptoms can include hip or knee pain, redness, and warmth around the outside of the knee. The symptoms may start after exercise, and as they worsen, you will feel pain during exercise and during rest periods.Runners KneeRunners knee is a dull and aching pain that is felt behind the knee cap, especially where it meets the femur. Symptoms of runner's knee can include swelling, popping or grinding of the knee, and pain around or behind the knee.Ankle SprainAnkle sprains are one of the most common injuries that occur at all ages and at all activity levels. Ankle sprains occur when the ankle ligaments are stretched beyond their limits and tear. Sprains can range from a tiny tear to a complete tear of the ligament. Symptoms of ankle sprains can include swelling, pain, bruising, tenderness, and instability of the ankle.FracturesFractures are breaks or cracks in a bone. There are different kinds of fractures and different severities. Symptoms of fractures can include swelling, bruising, tenderness, or deformity. Fractures can occur in most bones; the most common area for fractures to occur in runners is in the foot or ankle.If you are experiencing any of the conditions or symptoms listed above, please call our office at 239 - 325 - 4090 to schedule an appointment for evaluation.
Often the hardest part of doing something new is getting started, and that's especially true about exercise. This article from AARP makes it easy to get started with the most important exercise to help you age healthy: squats. Five or ten squats are easy to do while you wait for the coffee to brew or the microwave to finish heating.Even when we're healthy we sometimes need a little extra help with the house or errands. Visit our website at www.rosehillathome.com to learn more about how Rose Hill Stay-at-Home Services can help you or a loved one stay in independent and at home.
Intermittent fasting for seniors can be a beneficial dietary strategy when approached with caution and under medical guidance. At a retirement community, we understand the importance of promoting the health and well-being of our residents. In the next few paragraphs, well explore how retirees can safely embark on an intermittent fasting journey.Consult Your Doctor FirstBefore beginning any significant dietary changes, such as intermittent fasting, its imperative to talk to your healthcare provider. This is especially important for people who may have underlying health conditions. Your doctor can evaluate your individual health status and help you determine if intermittent fasting is right for you.Start Slow and GradualRetirees should approach intermittent fasting with a slow and gradual transition. Its important to acclimate your body to this new routine. Begin by extending your overnight fast by a few hours, ideally under the guidance of a healthcare professional.Choose the Right Intermittent Fasting PlanThere are various intermittent fasting plans, but for retirees, the 16/8 method is often recommended. This involves fasting for 16 hours and eating during an 8-hour window. This plan provides enough flexibility to suit most peoples schedules while reaping the benefits of fasting.Stay HydratedStaying well hydrated is absolutely necessary during intermittent fasting. Participants should make sure they drink enough water throughout the fasting period to prevent dehydration. Dehydration can make health issues worse, so maintaining proper hydration is essential.Prioritize Foods that Are Nutrient-DenseWhen you do eat, focus on foods classified as nutrient-dense. Especially when youre in your golden years, you need a well-balanced diet to support your health. Incorporate whole grains, lean proteins, vegetables, fruits, and healthy fats into your meals to make sure youre getting the required nutrients.Monitor Your HealthKeep a close eye on your health while practicing intermittent fasting. People in Memory Care and Assisted Living may want to involve their caregivers or nursing team in this process. Regular check-ups, blood pressure monitoring, and blood sugar checks can help make sure that fasting is not negatively affecting your health.Be Mindful of MedicationsRetirees often take medications, some of which may need to be taken with food. Consult your doctor to adjust the timing of your medication intake to align with your fasting schedule while ensuring the medications effectiveness.Listen to Your BodyYou should be attuned to your body during intermittent fasting. If you experience weakness, dizziness, or other worrisome symptoms, it may be a sign that fasting isnt suitable for you. Always prioritize your health and well-being.Break the Fast CarefullyWhen its time to stop your fast, do so with a small, balanced meal. Rushing into a large, heavy meal can cause digestive discomfort, which is especially important to avoid for those in Memory Care and Assisted Living.Stay Committed to Your Regular Exercise RoutineExercise is vital for your health. Continue with your regular exercise routine during intermittent fasting. But consider adjusting your workout schedule to align with your eating window for optimal results.Evaluate Progress and AdjustPeriodically assess your progress and how intermittent fasting affects your health and daily life. Make necessary adjustments to your fasting schedule if needed, with the guidance of your healthcare provider.Within reason, intermittent fasting for seniors can be a valuable approach to support health and well-being. But it should always be done under the supervision and guidance of a healthcare professional. Our retirement community offers Memory Care and Assisted Living options, where we prioritize your health and provide the support you need to safely embark on an intermittent fasting journey. Remember to consult your doctor, start slow, stay hydrated, and choose the right fasting plan to enjoy the potential benefits of intermittent fasting while maintaining your health and well-being.