Turkey Trots have become a popular way for family and friends to get together and participate in a healthy activity before one of the more caloric holidays on the calendar. These events usually raise money for worthy causes during a time noted for giving and being thankful for the things we have. You have no doubt seen these events advertised or have friends that make it part of their yearly rituals. Maybe you were even thinking about getting involved yourself. What better way to burn some calories before you sit down and enjoy all that food! Before you sign up for that race though, make sure you are ready to participate with these helpful hints.

Know your limitations: Most Turkey Trots are 5Ks which is 3.1 miles, though some may be longer so know what you are signing up for and choose a distance that you think you can handle. If you don’t have time to train but want to participate, find a race that has a walking portion and save the 5K for next year when you are ready.

Train/Prepare: If you have decided that you want to run, there are some ways to get yourself ready physically. There are apps available for your phone that will plot out a training program to get you running 5K distances starting from a relatively sedentary lifestyle. This is an excellent idea if you haven’t run the mile since high school! By starting training early and utilizing steady progression, you limit the risk of joint injury. Also, find a friend to run with you. These events are meant to be social so having a friend come along will keep it fun and make you more accountable.  As with any program, it is a good idea to have your physician clear you for participation in a running program.

Think about clothing: You definitely need a good pair of running shoes but you also need to be prepared for the weather. It could be mild or it could be wet and freezing.  Make sure you dress in layers so that you can add and subtract clothing as your body temperature rises during the race and drops after you finish.

Warm up and stretch before and after the race: Make sure to get that blood pumping about 15-20 minutes before the race by walking or light jogging and then participate in some dynamic stretches. Dynamic stretches are active movements that stretch the muscles to their full range of motion such as hip circles, high knees or squats. You can look up a program specific for 5K runners or check with your physical therapist for ideas.
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Have FUN!!! Remember why you are doing it and enjoy the company and the atmosphere. Good luck and happy running!

Physical Therapy is For Everyone! 

Physical therapists are highly trained health care professionals. They are experts in human movement who are trained to evaluate and treat all kinds of musculoskeletal issues with exercise and other techniques. Everyone moves and everyone can benefit from exercise, so physical therapists can help people through their entire lives!

Physical Therapy for Children
Physical therapists start treating some people very shortly after birth. Common reasons a baby might need PT include torticollis and cerebral palsy. Torticollis is a postural issue caused by a tight neck muscle. Babies with torticollis hold their heads tipped to one side. Cerebral palsy is a neurological disorder that causes difficulty with movement and coordination.

As children get older, some have trouble hitting their motor milestones - think of these as the "firsts" - sitting up, rolling over, crawling, standing, and walking. Physical therapists can help here too, using their expertise to help develop motor skills and coordination to get these children back on track.

Physical Therapy for Adolescents
In adolescents, sports injuries become more common. Whether it's an ankle sprain, or an ACL surgery, a PT can help. The rapid growth in adolescents can cause issues too. Things like growth plate fractures, growing pains, Osgood-Schlatter's disease, and Sever's disease are all common in adolescence and are related to the changes the body is going through.

Physical Therapy for Adults
As adults, a lot of us will have back pain - studies say up to 80% of us. Physical therapy is one of the first treatments recommended for back pain. Physical therapists also see adults for injuries - maybe from weekend warrior type sports injuries, overuse, or from an accident at work. Some adults also start to show symptoms of diseases like multiple sclerosis, or myositis which also benefit from physical therapy.

Physical Therapy for Older Adults
Later in life, people tend to have more health issues that impact their ability to move. Things like arthritis, joint replacements, strokes, and heart attacks are all things a PT can help with. Physical therapists also help people age better - keeping them moving with exercise programs that help reduce falls, or helping them make adaptations and modifications to keep them in their homes safely.

Movement is a constant in life. As movement experts, PTs can help people of any age. Some specialize in treating pediatric patients, and some specialize in treating geriatric patients, but all PTs have the expertise to help people move better.

References

• https://www.cdc.gov/ncbddd/cp/facts.html
• PT for pediatric ataxia - https://pubmed.ncbi.nlm.nih.gov/31392562/
• Adult in workplace - https://pubmed.ncbi.nlm.nih.gov/32270086/
• Adult myopathy (an example of something treated for adults, not geriatrics necessarily) - https://pubmed.ncbi.nlm.nih.gov/31115788/
• The Role of a Physical Therapist in Healthy Aging - https://www.ncoa.org/article/the-role-of-a-physical-therapist-in-healthy-aging
• How Physical Therapists Can View Normal Versus Abnormal Aging - https://www.foxrehab.org/pt-impact-older-adults-optimal-function/​