Penrose Physical Therapy
30
Dec 2020
Jennifer Penrose
Author
Jennifer Penrose

How to jump start your metabolism NATURALLY!

LACEY (WA) Who could use some natural ways to jump start metabolism? I know I could! Most of us have been more sedentary due to COVID – limited gatherings/outings and working from home. Here are some practical ways to jump start your metabolism & help with fat loss! DRINK more water! Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips. Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products. Green Tea boosts your metabolism! Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time. Eating more often can help you lose weight. Yep, you read that correctly! When you eat large meals with… Read More
23
Dec 2020
Jennifer Penrose
Author
Jennifer Penrose

Knee Pain: Chalking it up to “getting old” or “an old injury”?

If you suffer from chronic knee pain, then booking a FREE screening might be the answer for you. A life where you can walk up and down the stairs without worrying when your knee is going to ‘give-out’, or the pain stop you in your tracks. A life where you can enjoy leisurely walks with friends and family and not worry if you’re going to make it or not, restricted by a knee so painful. One where you can pick up and play with your grandkids without worrying when your knee is going to stop you from getting back up. A life where you can do and enjoy all the things you see so many others doing and enjoying but your bad knee has kept you watching from the side-lines. …Basically, a life without the curse of knee pain. If you feel let down, disappointed, and even skeptical about what can be done to help you, then read on… My name is Jennifer Penrose, one of the nation’s leading knee pain specialists, and I have been helping people live with much less knee pain for more than a decade now – all across the country. What we know now… …is that so many people are confused by the advice they’ve previously been given, unsure about why it didn’t work out… perhaps even skeptical about their best chances of living with less knee pain in the future… and that’s why I decided to start offering 20 minute sessions to screen your knees – and decided to… Read More
16
Dec 2020
Jennifer Penrose
Author
Jennifer Penrose

Back Pain – When to use ice vs. heat

A question I get asked a lot by clients and people who suffer with back pain is a really simple one: “When do I use ice and when do I use heat?” Rightly or wrongly, 9 out of 10 of my clients tend to favor heat–a nice hot water bottle, a soak in the bath, or one of those lavender scented wheat bags to try and ease their back pain. (I think a lot of people don’t like the idea of putting cold ice on their back, unless it’s really hot outside!) As you can appreciate, every concern and injury is different. Sometimes it’s ice to cool it down, or heat to help relax it. It can be very confusing! When to use ice  There’s one time in particular we say to use ice and that’s when something just happened and it’s very painful, likely hot and maybe swollen. This is an “acute” injury—”acute” meaning it just happened. For example, an ankle sprain or pulled muscle. When it comes to your back pain, the time to use ice is if your back has suddenly “gone” and you’re in a lot of pain, or you’ve overdone it and your back becomes very painful towards the end of the day. You see, your body is actually very clever. Let’s use an ankle sprain as an example. When you sprain your ankle, your body will immediately try and protect itself. This is why you get swelling and it becomes very… Read More
10
Dec 2020
Jennifer Penrose
Author
Jennifer Penrose

Back Pain When Working At The Office Or From Home

Do you work in an office based job? Or are you one of the thousands who are now working from home? As a result, do you find yourself struggling with neck, shoulder or back pain after sitting for long periods of time? Well there is a solution to create a more healthy and comfortable working environment for you, to not have to put up with annoying aches and pains. Let’s start at the bottom with your ankles… Research suggests your ankles should be supported via a foot rest keeping the ankle joints at just over a 90 degree angle. The same rule applies to your knees, keep them slightly at over 90 degree angles with at least 80- 90% of your thighs supported on your seat parallel to the floor. Basically, at all time your feet are planted firmly on the floor and you’re not sitting in a twisted position – which I know can be easy to do after sitting for hours without regular breaks! Your Lower Back Moving on to those troublesome lower backs… A lot of us are guilty of having poor sitting posture – slouching in our chairs at work. This creates extra unnecessary stresses through our spine and the soft tissues (muscles, tendons and ligaments) that support our spine and body! To avoid this extra stress it’s important to ensure that your butt is touching the back of the chair. So get your wiggle on and shuffle right to the back of your chair, don’t be worried if your feet… Read More
01
Dec 2020
Jennifer Penrose
Author
Jennifer Penrose

Back Pain: Drinking More Water Can Help!

Quick question: How much water have you drank today? For most people, the answer would be “not enough”. From everything we drink and swim in, to the ice that reduces swelling, water is all around us (and even in us). As a matter of fact – it basically is us! Water makes up around two thirds of who we are, and influences every single process in our body. This probably explains why we feel a lot better when we drink enough of it (and the same can be said for back pain) Now, you might be aware of the many ‘tips and tricks’ that are out there on “how to avoid a bad back”, and “how to relieve pain” – but have you ever heard of drinking more water? My guess is you haven’t! I get that it might sound ‘too simple’ to make a difference, but dehydration really can be one of the culprits of back pain, and one of the reasons why it stays around for longer than it needs to. Let me explain… I know you already know that water affects every organ and cell in your body, but it also plays an enormous role in the health of your back and spine. In between each section of the spine (the vertebrae) lies a disc – these are mainly made up of water. During the day when we’re standing up, they slowly become dehydrated, then at night when we’re laying down, they rehydrate themselves again (so… Read More

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