Importance of Nutrition and Hydration in Injury Rehabilitation

MPP0038788Maintaining proper hydration is important in injury prevention and
rehabilitation because water lubricates joints, helps blood deliver oxygen to
muscles, and helps to remove waste from inflammatory process. Proper hydration is needed for optimal muscle and joint function.
Recommended amount of water is 8 cups/ day, with approximately 1 cup for every 15-20 minutes during exercise. Hot humid weather (like in Hawaii) and exercise (sweat loss) requires greater amounts of water intake.

Proper nutrition is also important aspect to injury rehabilitation, as protein
is vital for repairing tissue. During an injury where tissues (muscle, joint, or
after surgery) are damaged from injury, it is important to have proper protein
intake for rebuilding tissue. Carbohydrates are also important as they are the
primary source of energy in our body’s systems.

Recommended percentages in diet include the following for the general
Carbohydrate 50%,
Fat: 20-35%
Protein: 15%

This can vary based on activity level, medical conditions (diabetes, high blood
pressure, cholesterol, etc) which require dietary restrictions, and on the
individual. Please consult with your doctor or physical therapist for more
specific guidelines, as medical conditions can affect intake requirements.

Seeking a Specialist?

We have two Orthopedic Certified Specialists on staff!

There are only 41 in the entire state of Hawaii.

Orthopedic Certified Specialist (OCS)

Specialization is the process by which a physical therapist builds on a broad base of professional education and practice to develop a greater depth of knowledge and skills related to a particular area of practice. The specialist certification program was established to provide formal recognition for physical therapists with advanced clinical knowledge, experience, and skills in a special area of practice and to assist consumers and the health care community in identifying these physical therapists.

A physical therapist who has earned certification as an orthopedic clinical specialist may use the credential OCS after his or her name. He or she has demonstrated the ability to provide specialized care to people with bone fractures, abnormalities of the skeletal system and other orthopedic problems, such as:

  • Sports Injuries
  • Sprains/Strains
  • Fractures
  • Post-Op Orthopedic Procedures
  • Arthritis
  • Back and Neck Pain
  • Spinal Conditions
  • Amputations

Fit After 50!

At 78 million strong, Baby Boomers are one of the largest and most powerful generations in the United States. They have redefined aging and are more educated, wealthy, and tech savvy than their parents or any generation preceding them.
Yet, as we age, we often lose flexibility, strength, and balance, which makes staying fit after age 50 a challenge, even for the most determined Boomer. Working with a physical therapist can help you address these challenges, optimize movement, and help you achieve and maintain your fitness goals, while at the same time minimizing your risk of injury.


From, enjoy this Baby Boomers by the Numbers infographic highlights several ways that physical therapists can help individuals stay fit after 50.

Fit After 50 Infographic

Healing Injuries with Yoga

By: Kino MacGregor

It is not the physicality of hatha yoga that transforms, but the state of presence cultivated by a conscious effort to heal the body and train the mind that heals. It is actually higher awareness itself that brings about great changes in practitioners’ experience of reality.

One of the biggest challenges along the road to the discovery of presence is pain and injury. Paradoxically every yoga practitioner owes a debt of gratitude to each injured body part and all the accompanying emotions brought up. Most people, me included, have relatively strong egoic minds and need to be pushed to the precipice before they are ready to change. According to the Sanskrit “tapas” that defines accepting pain as help for purification, yoga defines pain as your teacher, but not in the most obvious way. It is not enough to feel pain and push through; actually pushing through some types of pain is pure insanity. Instead pain is your teacher on a much deeper level that forces you to dig deep into the heart of yoga.

Pain is your motivation to learn healthy alignment, better technique and more efficient movement patterns. If the way that you approach your physical body leads to injury and suffering it generally indicates that it is time to use that sensation to motivate yourself to try a new method of movement. Many people take their first experience of pain in yoga as a sign to change styles of yoga, but if the deeper question of technique and alignment is not addressed the same injury will just reappear later. If you can recognize pain as a signal to retrain your movement patterns to an empirically sound method then you will find a new freedom in your yoga practice. Rather than jumping ship from one style of yoga to another the best course of action is to use your rational mind to learn a new approach to the postures and movements that give you pain. Discovering a healthy use of the body and making small adjustments to your approach will alleviate pain caused by unhealthy movement patterns. If you listen and change your approach the pain eventually disappears. When yoga says that pain is your teacher it does not ask you to plow through blindly. Instead pain is your motivation to make the changes in your technical approach to movement in order to be healthier and ultimately free from the kind of pain that will injure you.

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