Halloween PT Humor coming in hot to a social media feed near you! Any guesses on what our team JACO Halloween theme is this year? 🤔 #teamjacohawaii #jacoculture #pthumor #choosept #physicaltherapy (at Jaco Rehab) https://www.instagram.com/p/CGnJiYYjwER/?igshid=fvfgpw13zl2o
Feeling so #luckywelivehawaii ! Hope everyone is having a great weekend. #optoutside #jacoculture #choosept #physicaltherapy #gohike (at Oahu, Hawaii) https://www.instagram.com/p/CARF9-8DQox/?igshid=ktogl20uq505<</p>
Happy birthday to YOU Rena! Thank you for being our everything in Waikele 💕 We hope you have the best day celebrating!! 🥳🎂 #happybirthdaytoyou #jacobirthdayclub #jacoculture https://www.instagram.com/p/B9YAXlaDFkn/?igshid=1nsxzz579ol14
Mountain Trails: Injury Prevention Starts With a Strong Base
How well do you know your body? This is one question many Oahu runners and hikers may fail to ask themselves often enough. At Jaco Rehab, many of our PTs have seen their fair share of patients who got injured on the trails. The island has many beautiful trails of all types. Some are easy, well-marked strolls through the forest or along a gentle path by the ocean. Some trails, however, are a little more off the beaten path. These are typically better suited to the experienced outdoors enthusiast. But that doesn’t stop people from trying them out. And that's often how injuries can happen...
While you may be able to enjoy some of the most beautiful views on the island from a mountain ridgeline, these hikes and runs can often be more dangerous. The danger isn’t just the obvious kind – the kind where a downward tumble comes with grave consequences. Your body itself may not be ready to tackle some of the island’s more challenging, yet rewarding, trails.
But you can make it ready.
By doing some specific exercises, you can strengthen muscles which will allow you to run, hike and climb on these more treacherous trails more safely. By preparing beforehand, you can reduce your risk of injury and increase your chance of maximum fun in the mountains.
Let's talk about a few trails, and how to explore them safely. Keep in mind that safety is the number one priority. I am not suggesting you try these trails. These are simply examples of some more difficult trails that are available on the island. But if you're going to try them, or are going to similar trails, then it's best to have a body that's ready to handle the unique challenges you can find on these mountain journeys. Before heading out to any trail, please do your research. Find out if the trail is within your capabilities, and make sure to bring water and let someone know where you're going. Here are a few examples of trails I have done, and a few of the unique challenges they present.
Mount Ka’ala Trail
Ka'ala is Oahu's tallest peak, and the trail to the summit is not for the faint of heart. Steep climbs, sudden drop-offs and muddy ropes to guide part of the way don't necessarily seem the most inviting. And yet, those willing to tackle it are gifted with an amazing view of Waianae Valley (as long as the clouds cooperate) and a full-body workout they're sure to remember. Among the key features of this trail are slippery slopes with ropes.
One of the main ways you can help prevent injuries on these sections is to train your upper body muscles. The primary body parts that you'll be using on the rope sections are your biceps (the "Popeye" muscles), your gripping muscles, and your upper back muscles.
Here are some exercises you can use to help strengthen these key muscles.
GRIP:
Tennis ball squeeze:
This is a simple exercise that can help to increase grip strength if you perform it regularly.
1. Hold a tennis ball or other similarly-sized ball in your hand
2. Squeeze it as hard as you can for five seconds.
3. Relax and repeat 5-10 times or until fatigued.
4. Perform 3-4 sets
* Alternatively, you can use a thick rolled-up towel if you don't have a tennis ball available.
Bar hang:
Probably one of my favorite grip exercises. It has the benefit of also stretching your shoulders and back. If you were to run into trouble on the mountain, being solid with this exercise could potentially save your life.
1. Find a bar or steady beam overhead that you can hold on to (a pull-up bar is ideal.)
2. Grab the bar, and either lower yourself down or pick your legs up until you are hanging from the bar using your grip.
3. Hold on as long as you can. Rest for 1-2 minutes.
4. Repeat 3-5 times.
BICEPS
Self-resisted bicep curl:
You need no equipment to perform this exercise, other than your two arms.
1. Either sitting or standing, grasp the wrist of the arm you want to exercise with the opposite hand.
2. Provide resistance with the opposite hand as you curl your arm up and down. Make sure to keep the resistance hard throughout the movement for maximum benefit. These should be difficult enough that your arm feels tired after 8-10 repetitions. If it doesn't, then give more resistance with the opposite arm.
3. Perform 3-5 sets of 8-10 repetitions.
BACK
Pull-ups
The humble pull-up is probably my favorite of all exercises. It works the arms and back, and should be considered an essential tool in the toolbox of all outdoors enthusiasts. The performance of this exercise is simple, but its results can be significant if performed regularly.
1. Find a bar that is taller than you are.
2. Grab the bar and let your body hang down.
3. Pull yourself up and lower back down.
** Try varying your grip (palms facing you and away from you) to work different muscle groups.
If you cannot perform a pull-up, you can try negatives. Using a step stool or a helper, start in the top position of the pull-up and then slowly lower yourself down. Over time this can build the necessary muscles to eventually be able to perform a pull-up.
Kamaile'unu Trail
Trail traverses the ridge of a mountain in the Waianae Valley, and if you go far enough, it connects to Mt. Ka'ala. It is a difficult trail to run on during the ascent, because of its large boulders and super-technical rocky sections. On the ridge-line, there are scattered runnable sections with gorgeous overlooks of Waianae Valley and surrounding areas. Much of this trail is exposed, so lots of water and sunscreen are pretty much a necessity. The tall rock sections and varied terrain mean that leg strength and stability are going to be premium assets to have on this trail. To address these parts, here are some exercises for your quadriceps (front of the thigh),hamstrings (back of the thigh, gluteals (your backside, your derriére, your "sit muscles") and gastrocnemius (calf muscles).
Forward Lunge
Great for developing muscles for strong descents and stability on the mountain.
1. Stand upright with feet shoulder-width apart
2. Take a step forward and allow your front knee to bend, naturally let your back knee bend as well but don't let it touch the floor.
3. Return to your original position and repeat.
4. Perform 3-5 sets of enough repetitions to feel a burn in your legs.
** Make sure you don't let your knee pass in front of your toes. You should let your hips sit down rather than move forward.
Step-ups
These are very helpful for ascents, which require a good deal of leg strength on this particular trail.
1. Stand in front of a staircase or set of steps.
2. Put one foot two steps above you.
3. Step up and back down.
4. Repeat until you feel the muscles fatigue.
5. Switch legs and repeat.
- Perform 3-5 sets to fatigue on each leg.
Heel Raises
Good for improving balance, endurance and pushing power on your runs.
1. Stand with your feel shoulder-width apart.
2. Raise up on your toes as you lift your feet off the ground.
3. Feel a squeeze in your calf muscles and then return slowly to the starting position.
- Perform 3-5 sets of 15-20 repetitions (or until you feel the muscles burning a little)
With all of these exercises, it is important to listen to your body. If you feel pain while performing them (other than muscle fatigue) then do not push through pain. We hope this guide helps lower your chances of getting injured while you are out on the trails. But if an injury does occur, you can see your physician for a physical therapy referral to Jaco Rehab.
Stay happy, healthy and strong!
Actual footage of Santa Claus warming you for his Jingle Rock Run! Safe to say that Santa is in the best shape of his life 🎅🏽 💪. #rockonsanta #jinglerockrun2019 #jacoculture #makeawishhawaii #makeawishfoundation #choosept #teamjacohawaii #jacoxsanta #physicaltherapy (at Honolulu, Hawaii) https://www.instagram.com/p/B6JTirZjqBN/?igshid=e6b5wavs9eym
While doing planks and crunches are tried and true exercises to strengthen your abdominals, having some different options in your workout tool box can not only spice up your workout routine, but motivate you to do more abdominal strengthening exercises!
Leg Drops
The Basics:
This exercise can be performed on the ground. Lie down on your back and make sure to flatten your lower back down against the ground by tilting your hips before you start. Keep your lower back flat against the ground for the entire exercise. Straighten out your legs and lift them up into the air. Slowly lower your legs down till right before lower back starts to arch then lift your legs back up into the air. Start with 1 set of 10, and when that gets too easy add another set.
Only attempt the challenge if you can keep your lower back flat for 2 sets of the leg drops.
Challenge:
Lower your legs to the point right before your lower back feels like it is about to arch. Hold this position for 30 seconds.
Modification:
If you are unable to keep your lower back flat with the double leg drops then single leg drops are another option for strengthening your abdominals. Start by lying on your back and flattening your lower back against the ground. Keep your back flat against the ground for the entire exercise. Raise 1 leg into the air and slowly lower your leg down to the ground. Repeat alternating which leg is dropping.
Dead Bugs
The Basics:
Start by lying on your back on the ground. Bend your legs and hips up to a 90/90 position. Lift your arms up to a 90 degree angle with your body. Tilt your hips back to flatten your lower back against the ground and maintain this position for the entire exercise. Slowly march your left leg down and lower your right arm down simultaneously . Slowly move back to the starting position. Alternate sides by slowly marching your right leg down and lowering your left arm down. Repeat until you have completed 10 repetitions on each side.
Challenge:
Lie down on your back at the edge of the bed with your hips and back supported by the bed but with your legs off the edge of the bed. Bend your legs and hips up to a 90/90 position. Lift your arms up to a 90 degree angle with your body. Tilt your hips back to flatten your lower back against the ground and maintain this position for the entire exercise. Slowly march your left leg down as far as you can without your lower back arching and lower your right arm down simultaneously. Alternate sides by slowly marching your right leg down and lowering your left arm down. Repeat until you have completed 10 repetitions on each sides.
Modification
If you are having difficulty maintaining the proper form with moving both your arms and your legs then this modification is a Start by lying on your back on the ground. Bend your legs and hips up to a 90/90 position. Lift your arms up to a 90 degree angle with your body. Tilt your hips back to flatten your lower back against the ground and maintain this position for the entire exercise. Slowly march your left leg down and lower your right arm down simultaneously. Slowly move back to the starting position. Alternate sides by slowly marching your right leg down and lowering your left arm down. Repeat until you have completed 10 repetitions on each side.
Plank twist
The Basics:
A twist on the classic plank! Set up in push up position making sure your shoulders, elbows, and wrists are stacked in one line and that there is no bending at your hips. Engage your abdominal muscles and lift up your left leg. Bend your knee and slowly touch your knee to your right elbow. Slowly bring your leg back to the starting position. Repeat on the other side, touching your right knee to your left elbow. Complete 10 repetitions on each side.
Challenge:
Set up in push up position making sure your shoulders, elbows, and wrists are stacked in one line and that there is no bending at your hips. Engage your abdominal muscles and lift up your left leg. Bend your knee and touch your knee to your right elbow. Straighten out your knee but do not put your foot down. Bend your knee again and touch your left knee to the outside of your left elbow. Slowly bring your leg back to starting position this time putting your foot back down and repeat on the other side. Complete 10 repetitions on each side.
Modification:
Set up in push up position making sure your shoulders, elbows, and wrists are
stacked in one line and that there is no bending at your hips. Engage your abdominal muscles and lift up your left leg. Slowly bring your leg back to the starting position. Repeat with your right leg. Complete 10 repetitions on each side.
Article written by Leandi Venter, PT, DPT at Jaco Rehabilitation
Photos taken by: Kelsee Sidebottom, PT, DPT at Jaco Rehabilitation
Some more @spartanrace training with Team Jaco at Arch Project Climbing! @climbpono 💪 Swipe to see Laura and Jono in action! . . . . . . #spartanracetraining #jacoculture #teamjacohawaii #archprojecthawaii #climbpono #archprojectclimbing #physicaltherapy #dpt #choosept (at Arch Project Climbing) https://www.instagram.com/p/B0Ak_XeDES4/?igshid=6rx6hfc9fr34
