How exercise helps pain.

physiomart's profile picture

physiomart

Great post by @the_raphaelbender!!!When we give someone an exercise and their pain improves afterwards, it’s easy to assume their improvement in pain is a result of better biomechanics.

Surprisingly there is very minimal evidence for this.

What’s MUCH more likely, is that exercise helps pain by some combination of more systemic effects, including:

•Reducing systemic inflammation
•Releasing endorphins
•Increasing neuroplasticity
•Promoting tissue remodeling
•Increasing self-efficacy
•Improving mental health
•Providing social support
•Building expectation of recovery
•Enabling return to valued activities

All of these (and there are more) are general, not specific effects of exercise. In other words it doesn’t really matter WHICH exercise you do. They all help.

So what’s the best exercise for pain?

The one you:
* Enjoy
* Find most accessible
* Expect will help
Thanks @modernpaincare

#exerciseismedicine#exercise#physiomart#wotkout#fitnessmotivation#fit#sportsphysio#physiotherapy#physiotherapist#fitness#personaltrainer#injuryprevention#injurypreventiontraining2d

Probiotic Smoothie recipe @HarvardHealth






Harvard Health

@HarvardHealth
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Probiotics are good bacteria that keep the gut healthy and help fight infections and #inflammation. Fermented foods like yogurt, pickles, sauerkraut, and sourdough bread are great sources: https://bit.ly/3zPQxl4 #HarvardHealth

Smoothies are a quick and easy way to get probiotics. Here is a recipe that is ideal for a breakfast, snack, or post-workout drink. Combine all the ingredients in a blender or food processor and blend until smooth.

Simple Fruit Smoothie

1 cup plain nonfat yogurt

1/4 cup orange juice

1/2 banana, cut into pieces

1/2 cup fresh or frozen blueberries

1/2 cup ice

Servings: 1

Serving size: 12 ounces

Nutrition: 260 calories, 0.5 g total fat, 0 g saturated fat, 0 mg cholesterol, 110 mg sodium, 42 g total carbohydrate, 3 g fiber, 26 g total sugars (includes 0 g added sugar), 24 g protein

Source: The Harvard Medical School 6-Week Plan for Healthy Eating.