Blog – GSO FIT | Matt Reed

Why PT Hasn’t Worked for You Yet

Sun, 18 Jun 2023 23:39:00 GMT

Are you dealing with pain and haven’t been able to solve it yet? Have you tried everything from massage all the way through to injections and pain killers? What about physical therapy? Have you been to a clinic only to find that it didn’t help and that you really didn’t improve as much as you… Read More »Why PT Hasn’t Worked for You Yet

6 Tips for Working from Home

Sun, 18 Jun 2023 23:39:00 GMT

If your desk area consists of a sofa cushion, and low coffee table, then we’re taking a stab in the dark and guessing you’ve converted your living room into an office. And while that’s all fun and games, working from home can actually be quite stressful on your muscles and joints – despite the extended periods sitting down! In this post, we discuss the ways in which you can stay healthy and active while working from home. So, let’s adjust the couch seat, make a fresh brew, and get stuck in!

It’s been a few weeks and you’re still getting around to sorting your desk space. The kids have taken over the living room and your partner has decided the spare room is now an ‘activity’ space. Your laptop has had more coffee spilled on it than the kitchen counter, and you’ve not changed your jeans for days. How in the world can you work from home while maintaining your health and sanity in those conditions? Well, we’re here to help. Take a look at our top tips for working from home:

Let’s be honest… the couch just isn’t cutting it anymore. Sharing it with the kids, the spouse, and the dog Charlie, makes for a less than optimum working environment. It’s time to move. Claim the dining room table and make it your own. The key to accomplishing quality work from home is to have a space designated entirely to completing your tasks. You may lose a dining room table, but dinner can still be shared out on the patio or in the kitchen. Small changes like this can actually have a large effect on the quality of the work you produce and… yes, you guessed it, your physical health, too.

Which brings us to the next point: how comfortable and physically supportive your desk space is. After having set up your dining room desk, it’s time to take a good look at your seat and table. First of all, ask yourself whether your seat is supportive enough for your spine. If not, invest in a good cushion or desk chair. After that, check the height of the table. Ideally, the height of the table should allow for your computer screen to reach eye-level, consequently ensuring that you have no need to stare down constantly – doing so would cause neck pain. It may help to use a bigger screen in order to achieve optimum height. Once finished, you should be able to sit comfortably. Ideally, you’ll be able to see the screen without straining, thus avoiding negatively affecting your posture. But hey… don’t get too comfortable, though, it’s time to move!

Now, we know you’ve just made your desk chair perfectly comfortable – plush leather, flashing lights, and a built-in sound system – but the truth is, you can’t stay sitting in it for hours at a time! Getting up regularly to drink water, stretch, and have a little stroll around the house is actually very beneficial for muscle and bone health. Why not set a reminder on your phone to get up every 20 minutes or so – that way, you are maintaining mobility and staving off any stiffness or pain down the line. Don’t allow your body to get used to a sedentary pose – activate the muscles in order to remain spritely, energetic, and most importantly of all: pain free.

Time to get to what you really want to talk about… snacks. No, we don’t mean Hershey’s and MnM’s. While having a chocolate bar every now and again isn’t a problem, having too many of them during the day will actually cause you to doze off at your desk! Avoid the sugar highs (and lows) and reach for some fruits or nuts instead. Regular, healthy snacking will mean your body stays fueled and you stay out of the fridge!

Namaste! Sometimes it’s just great to get stretching. Incorporating yoga into your daily routine is a wonderful way of getting your muscles moving and flexing, thereby ensuring that you stay mobile and active during the day. Yoga is also fantastic at energizing the mind and body and, if done regularly, will go a long way to staving off injury as you get older. I’m sure you’ve heard that the first step to becoming truly flexible is just getting on that mat… so, what are you waiting for?

If you love the gym, but just can’t make it out there while working from home, why not try some home workouts? There are some great live sessions on YouTube and you can even join local groups if that’s what you prefer. Being active and mobile really is the best way of staying at the top of your health and fitness game, and, if you’re not willing to compromise on your exercise regime, doing some cardio via a home workout is a great option.

All of the above are fantastic ways of keeping both healthy and sane while you’re working from home. Some days are easier than others, though, and not knowing all of the answers is normal. If you’re not sure where to start, don’t know what your correct desk-posture ought to be, or just feel unable to get into the swing of things while working from home, we invite you to contact one of our dedicated physical therapists today. Physical therapy will help you become active and mobile while you work from home, thereby ensuring that you’re able to keep up with your active lifestyle and pain free life. In addition, if you feel the time on the sofa has left you feeling achy, give us a call – we’ll help you get back to health in no time.

So, there you have it. Six great tips for working from home. Don’t let home-based work leave you feeling like you’ve just returned from a Saturday at Walmart – let us help you get mobile, active, fit, healthy, and pain free during this time. Call us today; we’re here to help!

How To Fit a Healthy Lifestyle into a Busy Schedule

Sun, 18 Jun 2023 23:38:00 GMT

We all know that living a healthy lifestyle is essential for our overall well being, but it can be hard to fit it into your already busy lifestyle. With work, family, and other commitments taking up so much of our time, it can be difficult to find the time and energy to focus on our health. However, there are some simple steps you can take to make sure you’re still taking care of yourself even when life gets hectic.

Prioritize Your Health

The first step in fitting a healthy lifestyle into your day is to prioritize your health. This means making time for exercise, eating nutritious meals, and getting enough sleep (7-9 hours a night). It’s important to remember that these activities should be seen as just as important as any other task on your list. If you don’t make time for them, you won’t be able to stay healthy and productive in the long run.

Plan Ahead

One way to fit a healthy lifestyle into your busy schedule is by making it convenient for you. To do this, plan ahead your day the night before so you already know what to expect. You can prioritize your time as needed while making sure you’re staying healthy as you do so. Take some time each week or month to plan out what meals you’ll eat and when you’ll exercise. This will help ensure that you have the time and energy for these activities without having to sacrifice anything else on your schedule. You can also use this planning period to set aside specific times for relaxation and self-care activities (which is just as important when it comes to living a healthy lifestyle) like reading or taking a bath.

Make Small Changes

When it comes to living a healthy lifestyle, small changes can make all the difference over time. Instead of trying to overhaul your entire routine overnight (which could result in stressing you out), start with small changes that are easy to implement and maintain over the long term. For example, if you don’t have time for an hour-long workout every day, try doing shorter workouts throughout the week or adding more movement into your daily routine (like taking the stairs instead of the elevator.)

Take Time for Yourself

Finally, don’t forget to take some time for yourself each day! Even if it’s just 10 minutes before bed or during lunch break at work, carve out some “me-time” where you can relax and recharge without feeling guilty about it. Ways to spend time on yourself is reading a book, taking a walk, listening to your favorite podcast, or however you like to spend your time! Doing so will help ensure that you have enough energy left over at the end of the day for all of your other commitments and responsibilities.

Living a healthy lifestyle doesn’t have to be an impossible task even when life gets busy! With some careful planning, prioritizing, and small changes here and there, you can easily fit healthy habits into your daily routine without sacrificing anything else on your schedule. It may take some time to really nail down the perfect routine best fit for you, which is perfectly fine! So don’t any longer – start prioritizing your health today and see how your life changes for the better!

Are You Being Heard, or Are You Just Part of the Herd? Big Box vs. Personalized Care and Its Value

Sun, 18 Jun 2023 23:38:00 GMT

If you’re seeking physical therapy, you’re usually motivated by a desire to get rid of aches, pains or getting back to living your life and doing the things you love. . Maybe you’re even looking for an alternate route than surgery.

Your problem could be due to an accident, illness, injury, or recovery from surgery. Regardless of the cause, your number one goal is to get back to “normal.” You want to feel like you did “before.”

But what happens if your experience at a physical therapy clinic doesn’t meet your expectations? As you probably guessed, it can adversely affect your healing process. This situation often happens in a “big box” practice where physical therapy involves offering patients a one-size-fits-all treatment plan instead of individual and personal care.

In this article, we’ll outline what’s common in the industry and why seeking out personalized physical therapy is a better option for your recovery. Understanding personalized PT and its value in five key areas can help you make the best choices for your health.

Difference 1: The Amount of Time Spent with Patients

It seems like health care providers across the board are looking to cut costs, starting with the amount of time spent with a patient.Personalized physical therapy can’t be done if you only interact with the physical therapist for 10 minutes.

In order to truly discover what problem you have, why it’s going on in the first place, and create a plan to keep it from coming back, you’re going to need more time with your physical therapy provider.

Difference 2: The Appointment Agenda

A physical therapist who lacks skills or is being pressured to boost the bottom line of a practice may give you the same set of exercises week in and week out, leaving you alone to do them while they assist other clients.

In the personalized physical therapy space, this is a no-no. It is not helpful for you to sit by yourself in a room and do exercises that could be done at home. Rather, a professional physical therapist will ensure that your appointment is focused on your treatments.

Your physical therapy appointment could include a combination of the following:

– A discussion of your health history and goals

– Demonstrations of how to do specific movements

– Advice on lifestyle accommodations and strategies to prevent injuries

– Hands-on assistance

– Situation-specific exercises

Difference 3: The Focus of the Appointment

A rushed physical therapy provider in a big box setting may be singularly focused on addressing your pain symptoms only.

The problem with this approach is that it lacks a holistic strategy to improve your overall life. Are you trying to strengthen a muscle group for a specific reason? Is there an event coming up that you’d like to attend, but you’re currently unable?

In addition to shifting the focus of the appointment to you, the patient, the best clinicians realize the importance of treating you like a person with real goals and desires, not just a person in pain.

Difference 4: The Ability to Change Course

A big box clinic usually has specific treatment plans in mind, and those plans tend to be unwavering. With personalized physical therapy, the patient experience is the top priority. Instead of digging right into what’s on the agenda, a therapist might ask you questions like:

– “How are you feeling today?” (And they’ll genuinely mean it!)

– “Has anything changed since your last appointment?”

– “Is there anything you feel that we could be doing better?”

– “Do you feel like you’re making adequate progress and your goals are being met?”

Though having a detailed plan is a must, it’s also important to be able to recognize when things need to shift to give patients the best possible chance of a full recovery.

Difference 5: The Commitment to Educational Excellence

Physical therapists are all required to engage in continuing education to maintain the licenses of their profession. However, those who are passionate about their calling take CE hours because they want to, not because they have to.

Staying up to date on the development of new treatment and therapy options is the goal of continuing education, but physical therapists can also dedicate time to learning about the latest health care research. They may choose to gain further knowledge and training about patient communication and innovative approaches to dealing with pain.

Choosing the Right Physical Therapist

Now that you know the signs to look out for, you’ll be better equipped to choose a physical therapist who is best suited to address your injury. And, if you’re already a physical therapy patient, you’ll understand what red flags might prompt you to find a new clinic.

To get in touch with a specialized physical therapist that puts your needs first, contact Optimize Mobile PT at (714) 747-4725 to schedule an appointment.

6 Reasons Why Your Previous Physical Therapy Didn’t Work

Sun, 18 Jun 2023 07:30:00 GMT

Do you ever feel as though nothing will ever help you get rid of your pain? Have you suffered for so long that you’ve just started to accept your pain as a burden you’re destined to carry? Many people feel the way you do, and these feelings are often compounded by the fact that everything you’ve tried has failed. Painkillers just cover up the issue, massages don’t work, hot packs only bring relief for a few precious minutes, and that brace… well… you’d rather get rid of it. But perhaps the worst thing of all is the fact that physical therapy has also not worked for you – you thought it would help you out of your pain, but it just left you feeling desperate.

This can be really, really tough. And, honestly, giving up on your healing journey may seem as though it’s the right thing to do. Here’s the thing, though, there is hope; there is a way to get rid of your pain – you just haven’t found it yet. What is it, you ask? Well, it’s physical therapy! Now, now, you just said it didn’t work, right? Alright… but what if you only watched “You’ve Got Mail” and wrote off Tom Hanks before ever seeing “Sleepless in Seattle” or “Forest Gump”? What if you read “Twilight” and vowed never to read another book about vampires again? Would you miss out on “Dracula” because of it? What about coffee? Is one bad chicory brew going to turn you off of cappuccinos forever? Of course not! So, why give up on physical therapy without ever broadening your horizons? You just haven’t had the right treatment yet!

We’re not asking you to believe us straight off of the bat, though – we have proof! Take a look at the following 6 facts that may explain why your previous physical therapy session/sessions didn’t work:

A good physical therapist will always chat to you about the root cause of your problem. What is that, you may ask? Well, one of the reasons physical therapy is so effective is because it finds and treats the root cause of the problem, that is, the reason/beginning of your pain. If the root cause isn’t found and isn’t treated in the right way, you will never be rid of your pain and will never hope to regain mobility, strength, and independence in any meaningful way. Not having found or treated the root cause of your issue may indeed be why your previous physical therapy didn’t work.

Imagine buying a car, but you don’t know how to drive or even where you’re going! Well, physical therapy without a clear course of action or recovery plan is a bit like dressing up for the ball, but sitting on the sofa instead. It’s very important that your physical therapist has a clear plan, that he/she sticks to it, and that you have regular check-in’s in order to note your progress. Our clinic wouldn’t have the reputation for quality treatment without this system, and you should never settle for anything less.

It may be that one of the first things you were told at your previous physical therapy session/sessions is that you need to do more exercises, right? And that’s all good and well, but did they tell you what to do or how to do it? And even if they did, did they make sure you were comfortable and clearly understood the moves and postures involved? If not, chances are you were doing the exercises in vain. You see, physical therapy training plans involve targeting those areas specifically giving you problems – generic plans just don’t cut it. Make sure you know what to do, how to do it, and when to stop – this is critical when it comes to a successful physical therapy treatment.

Let’s be honest: physical therapy isn’t about the therapist… it’s about you! Any physical therapist pushing his/her own agenda on your injury will never be able to treat you. And, not only that, he/she could actually end up making things a lot worse! If there is a lot of prodding, poking, and general pressing in the area of pain, he/she could aggravate the issue further, thereby causing you unnecessary pain. Forget the hidden agendas and engrained formula – you need physical therapy for YOU.

Rome wasn’t built in a day, you know? Cliché’s aside, aside from knowing which stretches to do, as well as how to do them correctly, a good physical therapist will always tell you that true healing takes time – there MUST be a long term plan in place for you when it comes to stretching. Honesty is the best policy, and being truly pain free means understanding that you need to be in this for the long run… it will come and it will last. We promise.

Choosing a physical therapist is critical when it comes to your healing process. Choosing Mister “A” because he’s quick and efficient isn’t always the best idea. Similarly, going for Miss “B” because she says nice things and gets through the session quickly is also a mistake. It’s important to remember that physical therapy needs time. Initially, the physical therapist needs time to find the root cause of the problem, but thereafter he/she needs time to treat it properly. So, just because you’re promised pain relief in 15 minutes, doesn’t mean the former is true… only the latter is. Give yourself and your physical therapist enough time to make the difference you dream of.

So, there you have 6 reasons why your previous attempt at physical therapy failed. It’s not always easy to know how to choose a qualified, professional, hands on physical therapist – we understand that. But, at the end of the day, you need to feel comfortable, get the care you need, and have a plan tailored to you. You need to be given the attention needed to treat the root cause of the problem – permanently. If you are still unsure as to why physical therapy didn’t seem to work for you previously, then we invite you to give one of our professional, friendly physical therapists a call, right now. Not only will they answer all your questions, they’d be happy to discuss how you can move forward and make changes in order to make a difference and tackle your pain – for good.

Am I Injured? The Confusing Truth About Pain

Sat, 17 Jun 2023 07:30:00 GMT

Most of us like to think we know ourselves fairly well – we know we’re happy when the sun is shining, when we drink a good cup of coffee, or when we spend time with our loved ones. On the other hand, we also know when we’re sad: we may have lost our favorite sneakers, hit a pothole, or experienced emotional trauma. All of that seems, in many ways, quite clear to us. But when it comes to physical injuries things can get a bit confusing. How do we know of we have neck pain, shoulder, or back pain? How do we know if our knees, hips, or lower backs are giving us problems? How can we differentiate between different types of pain? It often seems as if it’s harder to self-diagnose physical pain than it is to pinpoint heartache or joy. And yet, knowing why you’re in pain is actually the most invaluable knowledge there is for treating the root cause of the problem and, therefore, eradicating the pain itself. In this post, then, we’re talking about how injuries can be confusing, how we can tell if we’re really injured – and where we’re injured – and how we can clear it all up once and for all! Let’s jump straight in.

As we said, getting to the bottom of your pain is key in relieving it – treating your elbow, for example, may do no good if it is actually your wrist giving you the trouble. And just to make things even more confusing, your pain might not even point to an injury in the first place! That’s right! Oftentimes, we may experience pain that is fleeting and that disappears on its own. Therefore, understanding the difference between a once-off pain and a chronic, debilitating type of pain is absolutely crucial. Why? Well, if you don’t attention to the pain and it actually points to an injury, then you might end up exacerbating the pain, and damage, even more. Ultimately, we need to find out if the reason for pain is a fleeting injury or not. After this, it’s time to treat it appropriately. Let’s start with the first point: knowing the difference between injury and temporary pain.

When it comes to pain, listening to your body is the first port of call. Your body is a sophisticated organism – its ability to signal injury in the form or discomfort and pain cannot be underestimated. Sensation is like your body’s language, and pain, therefore, is like a warning which signals a problem. If we listen carefully enough, our bodies will inform us of our ailments. So, when it comes to knowing if we’re injured or not, we have to listen. Look out for any signs of injury: swelling, discoloration, temperature spikes – trouble walking, placing pressure on the area, or sensitivity to touch are all indicators that something is wrong. A tip for you: if you suspect that you’ve been injured, apply heat/ice immediately. More often than not, inflammation accompanies pain – heat and ice are able to alleviate the discomfort and swelling. Be sure to be smart, though: if you feel pain for long durations of time, something is definitely wrong. Don’t make the mistake of believing your pain will disappear on its own; listen to your body and make a decision to get the right kind of help.

Once you’ve listened to your body and have understood that you’re injured, it’s time to figure out exactly what type of injury you’ve sustained. Establishing if you’ve pulled, strained, or torn a muscle can, at times, be as difficult as solving a Rubix cube… it can be incredibly challenging. One way to get to the bottom of it all is to analyze the types of activities you’ve done – Crossfit can give rise to different injuries than Yoga may, for example. This is, however, an inexact science, as injuries vary wildly at times. It is one way of trying to pin-point your injury, though. At the end of the day, however, it’s always best to see a professional physical therapist in order to establish the exact cause and forthcoming treatment needed.

Visiting a professional, hands-on physical therapist is by far the safest, fastest, and most effective way of both diagnosing and treating the root cause of your pain. Not only will a physical therapist relieve the discomfort, but will give you the tools to maintain a pain-free life. Tailor-made exercises will accompany treatment that will hone in on your specific injury – all this means that the confusion you’ve experienced is eliminated and that you’re able to get back to the activities you love.

At the end of the day, understanding injuries and pain can be tricky. It may seem impossible to identify either the cause of the pain or its location, but one thing is certain: it cannot be ignored. Listen to your body and make a decision to get the help you need. Take action. Analyze your activities, stop doing those that you think may be detrimental, and get professional help.

If you’re unsure of why you’re in pain, where you’re in pain, or if even if you’ve injured yourself during an activity you love, then we invite you to contact us today. We’re here to help you, and one of our dedicated, professional physical therapists are here to answer any and all questions you might have. Don’t live with the uncertainty of confusing pain any longer – get the answers you need and let us help you get back to the life you deserve: one that is pain-free and mobile. We look forward to chatting and helping you on your path back to health and mobility.

How to Fit a Workout Into Your Busy Schedule

Fri, 16 Jun 2023 07:30:00 GMT

By now I’m sure you’re well aware of the benefits related to daily cardio, stretching, and resistance activities. Not only does your heart get a massive health-boost, but your entire body feels more supple and strong; your immune system is strengthened and you generally feel better. So, if you know all this, and have most likely experienced the positive effects of a daily workout routine yourself, why is it so hard to stick to a healthy pattern? Why is a daily exercise regime so difficult to maintain? The truth is, the reason we don’t stick to our guns is usually because of a busy work schedule; alternately, it could be because we can’t fit time into a hectic – and often delicate – work/family balance. We understand this predicament, and that’s why we’re offering you some useful tips on how to fit that much-needed exercise into your life, no matter the time constraints or pressures you face. Take a look!

As with most things in life, when it comes to implementing a regular, consistent daily exercise routine, perseverance is key. We know it can become difficult, that it can be tedious at times, and that you may feel like throwing in the towel, but making a commitment and sticking to it is absolutely vital. Just as you may be having a hard day at work, yet persevere because you know you need to, so too do you need to approach your workouts. Remove thoughts that tell you they’re not a priority… they are. And that’s really important to understand: your health is a priority, so treat it as such.

Now, we’re not suggesting this is by any means an easy thing to do. Sometimes these types of mind-shifts are difficult to make, but we know you can do it. Think of your workouts as a way to push your daily boundaries, to expand your skills, and as opportunities to better yourself both mentally and physically. Yes, you may be tired, you may be feeling groggy, and you may think you lack the energy to drive yourself on, but we promise that, once you start, your workout will be exceptionally rewarding both in the short term and long run. Keep at it! Here’s how:

6 Ways to Fit a Workout into Your Daily Schedule:

1. It’s competition time!

Whether at home or in the office, igniting your competitive spirit goes a long way in pushing you to do some exercise. Why not set up little goals to achieve? You can even challenge friends or family members to see if you can beat their times. If you really want to get creative, give yourself prizes when you finish within time or beat an opponent. It becomes a whole lot more fun to do workouts if you know that there is some sort of competitive spirit about them.

2. Consistency is key!

There’s a reason for the hype around habit-creation. When you are consistent in your activities, they become much easier to do and, eventually, they become part-and-parcel of your daily routine. It is no different when it comes to working out. Make a point of picking a specific time either in the morning or in the evening to do your daily exercise. Also, make sure you hold yourself accountable – stick to the chosen time and make it a constant, daily element of your day. Soon you’ll find that it has become a lot more engrained and natural; you’ll actually start missing it if you skip a day!

3. Personal Trainers Work

If you’re the type of person who needs a little extra motivation in order to stay on the right path, it might be worth your while to consider hiring a personal trainer. Doing so will ensure that someone other than yourself keeps an eye on your progress. If you’re not keen on a one-on-one situation, your local fitness center most likely offers community classes which will also incentivize you to exercise.

4. Plan Ahead

Plan your workout ahead of time. Make sure you have a detailed description of the activities you’ll be doing that week. In addition, include the foods you will be eating. It would be a mistake to assume that a workout alone will benefit you: diet plays a very important role in your health. Make sure to include more vegetables, healthy oils, fruits, and nuts into your everyday cuisine.

5. Workout Charts

Remember when you were at school and you were over the moon when you received gold stars? This is the same concept. Keep track of your progress, activities, workouts, and weight goals by using a chart. Achieving milestones will keep you motivated, determined, and focused.

6. Choose Something over Nothing

At the end of the day, choosing even small changes for a healthier body is a win-win. You really can’t lose by choosing a healthier snack, foregoing the taxi for a cycle, or walking instead of using the subway. In fact, making these small changes will boost your confidence and commitment. You’ll get rid of that feeling of guilt and regret, and you’ll start making even bigger changes down the line.

And there you have it… 6 amazing tips! Even so, though, it can be difficult to get going. Knowing which exercises to do, how to do them, how much to push yourself, or even where to start, can be a tricky and frustrating place to be in. That’s why visiting a qualified, professional, hands-on physical therapist is the best decision to make. A physical therapist will not only give you invaluable advice, help you with designing a workout schedule, and show you proper techniques, but he/she will also give you tailor-made exercises and stretches designed to support you throughout your workouts. You’ll get the answers you need in order to get going on the right foot. Contact us today for more information.

Make your health a priority and start developing a consistent, fun, daily workout routine – the above 6 tips give you the best chance of success. We look forward to seeing the healthy, fit, happier you in no time!

Getting Ready for Your Best Golfing Season Yet!

Thu, 15 Jun 2023 07:30:00 GMT

The sun is out, the grass is green, the birds are chirping, and you’re busy carefully packing your golf bag. That’s right – the time has come to get back out on the green and get teeing, putting, and swinging. Golf season is always an exciting time – it means you’re back outside, getting some… Read More »Getting Ready for Your Best Golfing Season Yet!

How Staying Active and Mobile Can Prevent Injuries Down the Line

Wed, 14 Jun 2023 07:30:00 GMT

The last few months have really been life changing: from increased time with close family, to frequent frozen pizzas and Netflix binges. We’ve all witnessed the world around us changing at an alarming pace and, if we’re brutally honest, most of us have been doing so from the comfort of our sofas. No blame, just fact. As the world has seen unprecedented changes, we’ve also seen changes to our bodies. Yeah, you guessed it – all that sitting has led to some pretty stiff muscles and achingly sparse fitness routines. So, I think you’ve probably guessed by now that this post is all about how staying active and healthy can not only help you achieve optimum health, right now, but can also prevent injuries down the line. Think of our upcoming advice as a friendly reminder to turn that TV off, get those trainers on, and to go outside and smell the daisies!

So, let’s start with the very real consequences of leading a largely sedentary life. First off, extended periods of immobility cause muscles to start deteriorating. Yikes. And in many ways this is as bad as it sounds. Deteriorated muscles not only fail to bolster metabolism, thereby causing unwanted and unexpected weight gain, they also invite injuries your way in the future. Why? Well, weak muscles are incapable of offering real, meaningful support, thereby leaving your body exposed to injury in a very real way. And no – lifting that pizza box and can of cola doesn’t really support muscle growth – give quarantine a make-over.

Let’s chat about how you can get out of the quarantine induced funk and back into a healthy, mobile lifestyle. Eventually, the extended periods of staying at home will catch up with you, so it’s important to tackle sedentary behaviors head on before it’s too late.

I know you’re thinking you may have to do a 60-minute fat burner workout in day one, but the truth is, you just may not be ready! In fact, you may have been Dwayne Johnson before lockdown, but that doesn’t mean you’re now able to do the same activities as before. Long periods of being sedentary would have affected your body in such a way so as to weaken muscles and throw your strength off. It is, therefore, very important to start at a point where you feel comfortable. Don’t push yourself beyond your current limits – don’t think you’re able to jump straight back in where you left off before lockdown – because the truth is, you could seriously injure yourself. Take it easy, give yourself a break, and get back on the horse using the stirrups.

Why are we continuously telling you do be active, though? Isn’t walking the dog and making a few trips up the stairs enough? Well – no. It may be alright for a weekend, but long-term it can wreak absolute havoc on your body. Fitness and mobility should never be underestimated, as you are only as young as you keep your body. Stretching, exercising, and eating the proper nutrition is absolutely essential when it comes to dodging injuries and illness. The longer you remain sedentary, the more likely you are to experience injury and potential chronic, debilitating pain. Keeping your body mobile, limber, and active, means you have a much better chance of reaching an older age without physical problems.

Why not start small – take a walk, do a 15 minute home workout session, try Pilates or yoga, or how about going for a swim? Make small changes to ensure big rewards. You can push yourself harder as you progress, but make sure to train your muscles from the beginning in order to prevent injury.

Granted, it’s not always easy to know how where start, though. It may be that your inactivity has caused you to be more immobile than you imagined, thereby ruling out exercises you may previously have done. It may even be that quarantine has given you the time to think about your life and you now want to jumpstart your health by getting into a fitness routine, yet you have no idea where to start. Alternately, you may even have been injured during this time and you just long to be able to move without pain as you once could – you just don’t know where to begin. All of these motivations are valid, and the trepidation you may be feeling is normal. Knowing where to start can be incredibly daunting, but luckily that’s where we come in!

Now, I know what you’re thinking: how can physical therapy possibly help me become active? Well, that’s a good question… and the answer may surprise you. Physical therapy is about a lot more than the eradication of pain. In fact, physical therapy aims to increase mobility and physical health via the specialized treatment of pain and the administering of tailor made exercises and stretches. You see, whether you are in pain now or not, if you aren’t moving, then it’s almost guaranteed that you’ll experience pain later in your life. We’re here to show you how to move, and not only that, but how to do it correctly in order to safeguard your body from injury.

Whether you’re looking to ditch bad quarantine habits, or whether you’re just ready for a change, we’re here to help. And, if you’re in pain and are looking for a way out of your situation, we can give you the answers and treatment you need. Don’t let the pain get you down, and don’t let extended periods of lockdown in your home prevent you from moving your body in a healthy, safe way. It’s time to make a change. We want to help you, right now, and that’s why we invite you to contact one of our friendly, supportive, professional, hands-on physical therapists, today. Get the answers, advice, and treatment you need, and let’s get moving together!

Improving Posture with Daily Habits

Tue, 13 Jun 2023 07:30:00 GMT

Have you ever wondered why your neck always hurts? What about why there is that nagging discomfort in your upper and lower back? How about the nagging pain in your shoulders, hips, or even feet? Well, all of those aches and pains could be down to one very important aspect of your life: your posture. Yes, that’s right. For those of you who have never considered your posture important, or who haven’t really given the way you sit, stand, or walk much thought, we’re giving you some advice: it’s time to take notice. Your posture affects almost everything about your body, from muscle health through to bone structure and overall mobility. It’s no wonder, then, that today’s blog is all about posture. So, get ready, sit up straight, and start diving into why your posture matters.

Having a good posture is important for more than self-confidence. Sure, it’s great to enter a room like Patrick Swayze in Dirty Dancing , but walking balanced and upright means a lot more. For one thing, a good posture directly affects the health and suppleness of our muscles. Practicing good posture ensures that our muscles remain strong and mobile, thereby allowing them to offer much-needed support to our skeletal structure. Back, neck, and hip pain is often result of uneven, unbalanced posture. Why? Because the muscles in those areas are not strong, supple, or mobile enough to step-up to the plate. They can only function correctly if good posture is enforced.

We can picture you adjusting yourself in your seat, now. And that’s good! Far too many of us forget that the small, daily habits we have actually effect our posture the most. From sitting incorrectly in a desk chair, through to carrying uneven amounts of weight and overcompensating on one side when driving, we’re all guilty of practicing bad posture throughout the day. The good news is, though, we now know there is room for improvement!

First things first, though: how do we know if our posture is off? Well, the key to knowing if your posture isn’t quite right is to listen to your body. Pay close attention to the little things you do. For example, do you always carry your bag on one side of your body and then lead away from the weight in order to balance? If so, you’re practicing incorrect posture: your spine curves unnaturally in order to accommodate the uneven weight. Another example is this: when you drive, do you lean your elbow into the driver’s door? If so, your spine is once again curving unnaturally. How about when you walk? Do you lean very far forward or do you tend to curve your lower back/coccyx out? If so, your walk is off and your incorrect posture could cause back pain down the road. All three of these examples are just a tiny few compared to the various ways in which incorrect posture can rear its ugly head in your daily activities. For this reason, it’s extremely important to be aware and to get the right advice immediately.

Always remind yourself of your posture and, where applicable, aim to improve it. For example, you could start sleeping with a pillow between your legs so as to align your spine. You could also start sitting upright in your chair at work, lift the height of your computer monitor, and refrain from using laptops where possible. Remember to get up regularly and go for a walk, too! Furthermore, when you’re standing, make sure you’re upright with your spine aligned. Ensure that your shoulders aren’t hunched and that your weight is spread evenly across your legs. The same advice is true for when you walk: distribute weight evenly and ensure that your spine is always supported. Be sure to wear appropriate footwear, too, as your shoes can directly affect your posture and, therefore, your health.

Having said all that, we also know that it can be tricky to self-diagnose potential posture issues. Oftentimes, habits are formed over years and years, and that’s exactly why breaking them, or even recognizing their damaging effects, can be very difficult. However, if you’re serious about tackling your posture – whether to ensure prolonged health and a pain free life, or to eradicate existing pain – it’s imperative that you see a physical therapist. Professional, hands-on physical therapy is the safest, most effective way of tackling posture-related issues. Not only will a physical therapist diagnose and treat the root cause of the problem, thereby eradicating the pain, but he/she will also give you tailor-made exercises and invaluable advice in order to equip you with the tools to maintain a pain-free life filled with great posture!

At the end of the day, just as a lifetime of bad habits can lead to injury, so too can the practice of correct, targeted habits improve your posture and thereby undo the damage. Rome wasn’t built in a day, and the improvement of your posture doesn’t hinge on a large, extreme gesture: it takes the accumulative effects of daily, conscious changes to alter bad posture. Listen to your body and make the changes needed to move forward into a pain-free, long, mobile life.

We understand that bad posture has the potential to hinder mobility and active lifestyles. We also know that it may well lead to serious injury or prolonged suffering… and we really don’t want that for you. If you’re not sure whether you have bad posture and you just want some answers in order to avoid negative repercussions, or whether you’re suffering from pain related to bad posture, then we invite you to contact one of our friendly, knowledgeable physical therapists today. Make the change needed to create positive habits that will last a lifetime. Good posture paves the way for a healthful, pain-free life, and we cannot wait to give you the foundation you need to start implementing them correctly and safely. Call us today – we look forward to hearing from you!

Nutrition and Inflammation: The Do’s and Don’ts of a Healthy, Active Lifestyle

Mon, 12 Jun 2023 07:30:00 GMT

Have you ever woken up to a headache, pain, and a thirst you can’t seem to slake? Nope, I’m not really talking about the after effects of a big night out… I’m referring more to the effects felt after a big take out! All too often, people underestimate the extraordinary power of food when it… Read More »Nutrition and Inflammation: The Do’s and Don’ts of a Healthy, Active Lifestyle

The Benefits of Outdoor Exercise

Sun, 11 Jun 2023 07:30:00 GMT

As the summer fades and the cooler weather sweeps in, the trees begin to change and so do our mind-sets. Whilst we may indulge in a few more takeout nights, or drink one or two more hot chocolates, many people also venture outside to do more outdoors activities. Hiking, walking, and a general movement away from the cities into nature seems to be a common theme for the fall months. With this general influx of interest in movement and fitness, we thought it would be a good time to give you some information on why being outdoors is healthy. We want you to know how it actually boosts not only our physical bodies, but our minds and mental wellbeing, too. So, let’s jump straight in!

One of the biggest benefits of being out in the open air is the exposure we get to sunlight. All too often we spend our days sitting in front of a computer or slaving away in a building of some sort – getting out for a stroll, a run, a hike, or even a cycle means we give our bodies a much needed boost of vitamin D. How? Well, the sunshine vitamin is one of the few that we can’t actually derive naturally from food – we get it predominantly from the sun or from fortified foods such a milk. It’s quite apt that we get it from the sun, really, as vitamin D is the ‘happy vitamin’; it helps the body produce serotonin, alleviates stress, and elevates moods. And remember… a happy body is, of course, a healthy one. So, get out for some sun!

In addition to catching a few rays, outdoor activities promote much better oxygenation in the body. You’re probably wondering why this is important, right? Well, good oxygen levels lead to greater cardiovascular health, a better aerobic capacity (fitness level), and greater muscular strength. Got your attention? Good, now get yourself outside!

As mentioned, outdoor activities and exercise isn’t just about the positive changes to your body – though these are inevitably part-and-parcel of doing them. In fact, a large proportion of the positive attributes associated with outdoor activity comes in the form of mental health. For one thing, exercising outdoors promotes a sense of adventure and excitement. Think about it for a moment – which would you rather do? Would you rather sit on your stationary bike for an hour every day or be out in the woods amongst the trees seeing new places as you cycle along? And whilst there’s nothing wrong with stationary bikes, being in new situations and places gives one a sense of accomplishment and growth, not to mention that it ultimately challenges one’s adaptation skills and expands them exponentially – this in and of itself is something worth putting on your sneakers for!

There is so much to be said for being outside. You may not know it, but being indoors for hours on end actually means that you’re depriving your mind of valuable time to connect with nature. In effect, it means you are constantly looking for ways to distract yourself from ‘ being in the momen t’.

Let’s take a second to unpack that. What does ‘being in the moment’ mean? Well, initially it means being conscious of those activities you’re doing while you’re doing them. In other words, it means being entirely connected to the task at hand. When we’re indoors it may mean that we have a television blaring in the background, the stove is turned on and the spaghetti is boiling over, the kids are wrecking their rooms upstairs, or your partner just fell asleep with the heating turned on high. There are always distractions inside your home or office, thus, getting outdoors is a welcome reprieve from the constant hive of activity you’re normally faced with. Being in the moment is, then, a way to connect to the world around you rather that interfering with it. You simply give yourself the opportunity to observe the world around you. Can you imagine what doing this on a daily basis would mean for you? Less stress, deeper breathing, more time to think, and so much more quality time with the ones you love. That sounds like a pretty good deal to me.

And there’s more! One of the biggest benefits of outdoor exercise is that your immune system will get stronger. It’s strange to think about, but it’s true. As you’re exposed to new environments, new smells, and different air, your immune system will develop better coping mechanisms when it comes to disease… and you’ll definitely be able to stave off germs in more efficient ways. This is precisely why so many experts recommend outdoor play for children – the world outside is invaluable when it comes to developing a strong immune system.

Let me tell you one last secret… outdoor exercise will help keep you young! Yes, that’s right! I’m not talking about the type of ‘young’ you get from Botox injections. Nope, what I’m talking about is the real, healthful, youthful energy you can achieve by being outdoors and doing different activities. Your joints and muscles will grow strong, you’ll become more flexible and resilient, and you’ll feel so much better about yourself. The type of strength you’ll build during outdoor activities will not only make you feel younger in and of itself, but will also mitigate the risk of injury as you get older. Doesn’t that sound amazing?

At the end of the day, it’s easy to feel tired or irritable after work, but the benefits of getting those running shoes on and heading off down the road cannot be understated. So, if you’re unsure about where to start, what to do, or even if you’re well enough to attempt outdoor activities, why not consult a professional hands-on physical therapist for advice? In the same vein, a physical therapist can also treat and secure a pain free future if you’re currently suffering from pain – he/she will help you get outdoors and into the life you’ve dreamt of living. With professional advice, stretches, and treatments, a physical therapist will get you out there in no time! So, what are you waiting for? The great outdoors awaits!

Sports Performance and Physical Therapy: Two Peas in a Pod

Sat, 10 Jun 2023 07:30:00 GMT

How many times have you run that mile? How many times have you looked at your stopwatch and sighed at the missed minutes or seconds on the clock? Sport performance is an incredibly powerful driving force for athletes, and when minutes and seconds become indicators of success, making the most of every movement, every muscle, and every intentional stride, means the difference between winning and falling short. Fitness, strength, flexibility, mobility, and precision… these are but a few of the things involved in sport performance. In this post, we’re looking at the ways in which physical therapy can exponentially boost your sports performance. That’s right! It’s not all about back disks and joint pain… physical therapy can be the different between a good run, length, ski, or jump, and a great one. Let’s see how!

Maybe you’ve never considered physical therapy as a way to increase your sports performance. And why would you? In general, we see physical therapists treating the injured on the field… not the healthy, right? Well, no not really. Behind every great athlete is an equally great physical therapist. You see, physical therapy is primarily invested in the fluidity and precision of movement – the eradication of pain is a by-product of a correction within these sectors. So, when it comes to sport performance, physical therapy offers a wealth of invaluable advice, information, and tools to streamline movement and behaviour. The result? A superior gait, precise breaststroke, and enviable run down a Black Diamond slope. The bottom line? Your performance is likely to be stagnant without proper form and technique. And how do you get that? Physical therapy!

But before we get into that in more detail, sports performance is about a little bit more than that, actually. As important as it is to be precise and correct in your movement and posture, it’s also incredibly important to recover correctly. Yes, that’s right! A good warm-up and warm-down routine can make all the difference in the way you play or train – in fact, quite apart from improving your performance, if you do warm up and down well, you are much more likely to avoid injuries that could set you back for weeks or months… maybe even longer. It is so incredibly important that you remember this: you need to have proper warm up and warm down routines.

Luckily, physical therapy can help on both counts and more! Not only is it the safest and most effective way of increasing your sports performance, it is also the best way to stave off potential injuries that could set you back and lump you with unwanted downtime. Here’s how:

Exercise in a Controlled Environment

Interestingly, a big benefit of visiting a physical therapist is that you’ll be able to train and improve in a controlled environment. What this means is that your performance will increase in a precise way, that is, by ruling out differing factors in weather, environment, or time. Each session will give you the opportunity to precisely monitor your improvement, since there will be no external factors influencing it.

Ongoing Improved Awareness of Form and Correct Movement

Physical therapy looks at the movement of your body in such a way as to correct imbalances and posture abnormalities. As you work on one improvement with your physical therapist, he/she is already aware of the next step, next improvement, and next milestone. Each session sets the bar higher, and so each movement and each activity performed will become more streamlined and seamless.

Increased Awareness of Higher Level Functioning

The great thing about learning precise movement in physical therapy is that the skills translate into other areas of your life. Motor skills will improve and your cognitive ability will increase – your awareness of your body will become part-and-parcel of your competence in other tasks and hobbies. The results are truly amazing.

Tools to Constantly Improve Performance

Physical therapy offers you a lot in terms of giving you the tools to continue performing at your best at all times. Not only do you learn the correct techniques during your sessions, but you are given all of the support, advice, and routines so that you can implement them on your own out on the track, the court, or in the pool. This is incredibly important, as your own implementation allows your awareness to grow and, as a consequence, your performance to increase exponentially.

Body mechanics lie at the heart of what physical therapy can offer you in terms of sports performance. Yet, that isn’t all. If you are currently dealing with an injury that’s setting you back in your training, then physical therapy can help you, too. By treating the root cause of the problem, correcting the pattern so as to maintain pain-free training, and by giving you the tools to ensure the pain doesn’t return, physical therapy actually sets you up for long term success.

And the best part? All of the benefits of physical therapy means that you are actually in a much better position to avoid getting injured in the first place. Proper form, precise movements, and body-awareness all give rise to training that sets you apart from the rest. Unlike practically any other routine, physical therapy offers you the effectiveness of science mixed with the wisdom of repetition. In fact, for an athlete, physical therapy is the single best way of increasing one’s performance and success. Period.

If you’re interested in learning how to increase your sports performance, if you’re tired of waiting for your periods of ‘down time’ to end, or if you’re currently in pain and feel that your routine is suffering, we invite you to contact us, today. Our mission is to help you be the best you can be and for you to maintain a pain free life, excellent routine, and excitement with regards to your sport for a very long time to come. Be the best you can be and reach out to one of our professional, hands-on physical therapists, right now. We look forward to hearing from you!

Do I Have a Pulled Muscle or Something Else?

Fri, 09 Jun 2023 11:40:00 GMT

Unless you’re gifted with extraordinary medical abilities, you probably can’t immediately tell the difference between a pulled muscles or something else. Hey, let’s face it, most people aren’t doctors. Not everyone can instinctively tell where their pains are coming from. And, if you’re reading this post, my guess is that you might be one the ones who struggle a little. The good news is, though, it’s absolutely normal not to know the cause of your pain; both people who suffer from sudden, fleeting pain, as well as those who experience ongoing, chronic pain, are often dumbfounded as to its cause. More often than not, though, people jump to the conclusion that they’ve pulled muscles. The effects of this type of ill-informed opinion can be life-changing, and that is why we’re about to expose the hidden answers behind what it means to have a pulled muscles, and whether or not something completely different might be going on.

What are pulled muscles, actually?

This is a good question, and it is the best place to start on your journey to discovering the true source of your pain. Remember, if you have an informed understanding of your ailment, you’ll be able to heal the source and permanently eradicated the pain. With that in mind, here is some information about what pulled muscles actually are and whether or not you have one of them, or, something completely different:

Here’s the problem, though: you may be experiencing all this and yet you’re still unsure whether you have a pulled muscle, or something else like, for example, a structural issue or pinched nerve.

Luckily, there is a way to tell. Pinched nerves, in particular, effect different areas of the body and produce different sensations. Take a look:

What is a pinched nerve?

Both pulled muscles and pinched nerves are painful; they both decrease mobility and increase suffering, yet it is absolutely vital to understand that these two problems are treated very differently. The biggest mistake most people make is that they muddle the two, thereby exacerbating the pain and prolonging the healing process.

The thing is, if your discomfort goes untreated – or is treated incorrectly – you risk prolonged bed rest, extended periods off of work, a decrease in activity and mobility, weight gain, muscle weakness, and daily, extreme discomfort. None of these sound particularly appealing and, if you’re reading this, it’s most likely that you’ve already experienced one or more of these results. It’s time to take action.

So, if you’re unsure why you are experiencing pain, you feel as though you’re not getting any better, or you’re at the end of your tether when it comes to finding the right kind of help, then we invite you to give us a call, right now. Physical therapy offers you the chance to find and heal the true cause of your pain, thereby allowing you to access the pain-free life you deserve. Why not try it today? Click the button below to speak to a specialist, right now. We look forward to hearing from you.

10 Foods To Eat After a Physical Therapy Session

Mon, 05 Jun 2023 14:00:00 GMT

Physical therapy is an important part of many people’s health and wellness routines. Whether you’re recovering from an injury, managing a chronic condition, or working on improving your fitness, physical therapy can help you achieve your goals.

On top of exercises and treatments prescribed by your physical therapist, proper nutrition also plays a key role in supporting your body’s recovery and overall health.

In this blog post, we’ll explore 10 foods that can be beneficial to eat after a physical therapy session to aid in your body’s healing process and support optimal performance.

1. Lean Protein

Protein is essential for tissue repair and muscle building. Including lean protein sources into your diet such as grilled chicken, fish, tofu, or bans in your post-physical therapy meal can help to repair damaged tissues and promote muscle recovery. Protein also provides satiety, helping you feel fuller for longer, which can be beneficial for weight management.

2. Greek Yogurt

Greek yogurt is an excellent source of protein, calcium, and probiotics. Protein helps with muscle repair, calcium supports bone health, and probiotics promote a healthy gut. Greek yogurt can be a nutritious and convenient option for a post-physical therapy snack or added to a smoothie for a protein-packed recovery drink.

3. Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which play a crucial role in the body’s healing process. Incorporating a variety of colorful fruits and vegetables—such as berries, leafy greens, bell peppers, and sweet potatoes—can provide essential nutrients to support your body’s recovery and prompt overall health.

4. Whole Grains

Quinoa, brown rice, and whole wheat bread are great examples of whole grains that you can incorporate into your diet. Whole grains are excellent sources of fiber, which can aid in digestion and provide sustained energy. Whole grains also contain important nutrients like B-vitamins and minerals, which can support your body’s recovery and help with energy production.

5. Healthy Fats

Including healthy fats in your post-physical therapy meal can help with inflammation and provide sustained energy—which can be a big help during and after your physical therapy sessions (or just for overall wellness in general!) Sources of healthy fats include avocados, nuts, seeds, and olive oil. These fats can be beneficial for joint health and provide essential nutrients for overall well-being.

6. Hydrating Beverages

Proper hydration is essential for optimal recovery and performance—and this goes in our daily lives, as well. After a physical therapy session, it’s essential to replenish fluids lost through exercise and sweat. Water is the best choice for hydration, but you can also include other hydrating options such as coconut water, herbal tea, or low-sugar electrolyte-rich sports drinks to replenish electrolytes and support hydration.

7. Eggs

A great source of protein, healthy fats, and essential vitamins and minerals—eggs are a great food to incorporate into your diet. They can be a versatile option for a post-physical therapy meal, whether you make a veggie-packed omelet, a hard-boiled egg as a snack, or add eggs to a salad or sandwich. Eggs can provide the necessary nutrients to support muscle recovery and overall health.

8. Dark Chocolate

Yes, you read that right! Dark chocolate with a high cocoa content (70% or higher) can be a nutritious treat after a physical therapy session. Dark chocolate is rich in antioxidants, fiber, and healthy fats, which can help with inflammation and overall heart health. Enjoy a small piece of dark chocolate as a tasty and satisfying dessert option.

9. Tart Cherry Juice

This one, you might be unfamiliar with—and if not, great! Because that means you’ve been drinking a juice that’s been shown to have anti-inflammatory properties and may help reduce muscle soreness and inflammation after physical activity. Including a small glass of tart cherry juice in your post-physical therapy routine can provide a natural way to support your body’s recovery and reduce muscle soreness.

10. Smoothies

Smoothies can be a convenient and nutritious option—easy to make and take on the go, you’re able to get nutrients that can aid your body in many different ways after completing physical activity. They are versatile, easy to digest, nutrient-rich, hydrating, and customizable to your liking based on your preferences and nutritional needs—which makes it fun!

Incorporating the right foods into your post-physical therapy routine can play a significant role in supporting your body’s healing process and optimizing your performance. Lean protein, Greek yogurt, fruits and veggies, whole grains, healthy fats, hydrating beverages, eggs, dark chocolate, tart cherry juice, and smoothies can all be beneficial options to include in your post-physical therapy meal plan.

By fueling your body with the right nutrients, you can enhance your recovery, support your overall health, and maximize the benefits of your PT sessions.

So, next time after your PT session, consider reaching for these nutrient-rich foods at the grocery story to help you on your journey to optimal wellness. Take care of your body from the inside out, and you’ll be well on your way to achieving your health and wellness goals!

How To Maintain Progress After Physical Therapy Treatment

Mon, 01 May 2023 14:00:00 GMT

If you’re an active individual who loves to stay active in any way possible, we understand how frustrating it can be to deal with chronic pain or an injury that just won’t go away.

Ever since the pain started, you haven’t been able to feel like yourself and live life how you truly want to. Instead, you’re stuck trying to find ways to find relief that never end up giving you the long-term relief you desire.

So, you seek physical therapy for your condition. Through treatment you realize that PT was the solution for you ALL along…but now, your treatment sessions are coming to a close and you’ve found yourself wondering: “How am I going to maintain progress?”

In this blog post, we’re giving you 5 ways to maintain progress after your PT sessions have come to an end.

1. Follow Your Physical Therapist’s Instructions

This follows closely with the PRO-TIP I gave you at the beginning of this blog—The first and most important step to maintaining progress after physical therapy treatment is to follow the instructions of your physical therapist. Typically, your PT will provide you with a detailed home exercise program that will help you keep up the progress you’ve already made during your in-clinic sessions. Make sure you take your PTs advice to heart and perform your exercises at home regularly and correctly to avoid any negative setbacks—the last thing you want is to be right back where you started before you made all of this glorious progress throughout your sessions.

2. Stay Active

Regular exercise is essential to maintaining your progress after physical therapy sessions (during and after). Not only that, but it’s always a good idea to prioritize physical activity for your overall health and wellness. When you do so, this can help you maintain flexibility, strength, and endurance. Whether it’s taking a walk around the block, swimming a couple of laps, bike rides with a friend, or even yoga—simply just making sure you prioritize movement is a great way to maintain progress. Just be sure to avoid activities that could aggravate your condition or cause further pain and/or injury.

3. Maintain a Healthy Lifestyle

Maintaining a healthy lifestyle is crucial for keeping progress after physical therapy treatment. This means eating a healthy diet, getting enough sleep every night, and avoiding unhealthy habits like smoking, too much sugar and/or fast foods, etc. When you avoid unhealthy habits, you’re actively maintaining your overall health and well-being. When we take care of ourselves, it reduces the possibility of further injury or chronic conditions from occuring in the future.

4. Find Positive Ways To Manage Your Stress

Stress—as we know—can have a negative impact not only on our mental health, but our physical health, as well. Finding positive ways to manage your stress and prioritize self-care is a great way to continue to maintain progress after your PT sessions. You can practice relaxation techniques such as deep breathing or meditation. You can also engage in self-care activities that help you feel more connected to yourself such as reading, journaling, listening to music or your favorite podcasts, and spending quality time with people that make your life better.

5. Continue to Monitor Your Condition

Monitoring your condition, even after treatment has ended, is essential for maintaining the progress you’ve made. Pay attention to any changes in symptoms, such as pain or weakness, and report them to your physical therapist so you don’t accidentally make your condition worse. If you do notice any changes, your PT may need to adjust your treatment plan (which they’ll be happy to do so—your success is our number one priority!)

In conclusion, maintaining progress after physical therapy treatment is crucial for long-term health and wellness. By following your PT’s instructions, staying active, prioritizing healthy living, positively managing your stress, and monitoring your condition, you can maintain progress and prevent future injuries or chronic conditions.

Remember, here at [sc name=”clinic-name”][/sc] in [sc name=”location”][/sc] your physical therapist’s number one priority is your success. We will be with you every step of the way to ensure you’re making the progress needed to finally feel like yourself again and reach your goals. Your PT is your partner in your physical therapy journey and they are always available to help you find ways to maintain your progress.

How Stress Relates to Pain

Mon, 01 May 2023 14:00:00 GMT

Ever been in a foreign country and tried to order food off a long, complicated, unfamiliar-looking menu? Did you use hand signals to describe the dish you wanted? Did you whip out your phone and hope Google had the answers? And, in the end, did you just close your eyes and hope that what landed on your plate was pork, not pizza? Yes, this situation can be frustrating, especially when you don’t end up getting what you wanted! This also happens when you’re experiencing chronic pain. Allow us to explain.

When you’re in pain, your body is frantically trying to get your attention, waving hand signals, pointing at pictures, and speaking in a foreign language because it’s waiting for you to give it what it needs.

Few of us think of pain as a language, and yet, it is . Pain is a very detailed, specific way of communication. Think of it this way — when you stub your toe, your brain sends a signal to your brain that something is wrong. So, why would it be any different when it comes to chronic pain? From back pain to knee pain, all have one thing in common: they’re signals from the body.

And if your body is speaking to you — and for some of you reading this, it might be screaming at you — it’s time to take some notice. If you’ve experienced ongoing, debilitating pain – it’s not always easy to listen properly. You search for ways to find temporary relief, ways that don’t interfere too much with your already busy schedule. You might just not be understanding what your body is trying to tell you — and that’s okay. Most people don’t know what to do when they’re faced with a pain problem. And that’s why it’s absolutely vital to take a step back and start looking at one of the most important factors that could be contributing to your pain: stress.

Stress

For some people, general stress can be a motivator, pushing them forward to challenge their professional and personal boundaries. For others — this might not be the case. In fact, there are a lot of people out there who have become unfamiliar with the idea of “me-time” anymore because they’re stretched so thin. It’s easy for us to become so enveloped in our work, family, or other activities that stress goes unnoticed, not realizing what it could be doing to our well-being and our bodies.

Stress is a bit like moving a bucket of water from one end of a football pitch to the other. Continuously. You’re so focused on moving the bucket over the outer boundary that you don’t feel your knees and back giving way. You just keep going. Eventually, inevitably, the water spills, and you’re left with a mess to clean up.

What we sometimes don’t take into consideration is — what would happen if we put the bucket down?

In the case of emotional stress, too, the concept remains the same. Because the brain processes stress as trauma, it, therefore, suffers from the effects of anxiety and stress for a while after the body actually experiences them. Again, this type of stress needs to be dealt with. Action needs to be taken, otherwise, the metaphorical bucket will always be close to tipping.

It’s very evident in the world today that when you take the time to work on yourself, you feel better. Not only that but when you take much-needed breaks from work and stressful situations and focus on yourself and the things you want to do, your work and productivity actually improve . Despite traditional belief, working yourself down to the core won’t actually make the quality of your work any better – it’ll just leave you feeling stressed and empty. And this is also when your body could be giving you those signals we talked about earlier.

The pain in your back, knees, ankle, and so forth, is your body telling you that something is very wrong with your routine. That’s when it’s time to listen. Taking a step back, and assessing your habits and your stress levels could be the change you need to finally start feeling good again.

To summarize, taking the time to take care of yourself will only help you out in the long run. Take much-needed breaks, don’t stretch yourself too thin, and prioritize yourself and your well-being so you can continue to perform your very best and watch the pain fade into the background.

If you do this and are still experiencing chronic pain – no worries. Here at [sc name=”clinic-name”][/sc] in [sc name=”location”][/sc] we specialize in helping people, just like you, reduce their pain so they can get back to living a quality life their way. To learn more about how we can help you win your life back, contact us today!

3 Common Causes of Lower Back Pain

Mon, 17 Apr 2023 11:42:00 GMT

Lower back pain is one of the most common ailments that many people suffer from and deal with on a daily basis. It can be caused by a variety of factors, making it sometimes difficult to pinpoint the cause. Lower back pain can range from mild to severe and knowing what causes lower back pain can help you better understand how to treat it and prevent it from returning. In this blog post, we’ll explore and outline the three most common causes of lower back pain and what you can do to prevent the issue from arising.

Muscle Strain

One of the most common causes of lower back pain is muscle strain. This occurs when the muscles in your lower back become overworked or strained due to an activity or exercise that you’ve done. Muscle strain can be caused by lifting heavy objects, bending over for long periods of time, or engaging in activities that require repetitive motions such as running or swimming. Symptoms of muscle strain include soreness, stiffness, and difficulty moving around. It’s important to make sure before you engage in physical activity that you stretch properly so you can prevent a lower back injury from occurring.

Poor Posture

A lot of us are guilty of this — and sometimes, we may not even realize it. But, another common cause of lower back pain is, indeed, poor posture. Poor posture can put extra stress on your spine and muscles, leading to mild to severe pain and discomfort. This can be caused by sitting for long periods of time with poor posture or not stretching properly before engaging in physical activity. Symptoms that are commonly associated with poor posture, alongside lower back pain, are neck and shoulder stiffness. You can work with a professional to correct your posture which then can help reduce your lower back pain. Physical therapy is great for this sort of thing!

Injury

The third common cause of lower back pain is when you’ve suffered an injury. Injury to the spine or muscles in your lower back can cause severe pain and discomfort that may require medical attention. Common injuries that lead to lower back pain include car accidents, sports injuries, falls, and lifting heavy objects incorrectly. Symptoms associated with injury-related lower back pain may include swelling, bruising, difficulty moving around normally, and numbness and tingling in the affected area.

Conclusion

To wrap it all up, lower back pain is a very common ailment that affects many people every day. The good news is that [sc name=”clinic-name”][/sc] in [sc name=”location”][/sc] can help! Physical therapy is one of the best routes to recovery when it comes to lower back pain. We work with you closely to find the root cause of your problem, correct the issue, and reduce pain so you can get back to living a healthy, normal lifestyle without lower back pain. Understanding the three most common causes can help you take steps towards preventing them from occurring in the future so you don’t have to suffer from painful episodes again!

And if you’re interested in learning more about how we can help YOU reduce your lower back pain, be sure to contact us today for more information! We’d love to hear from you!

5 Ways To Prevent Falls In Your Own Home

Mon, 03 Apr 2023 14:00:00 GMT

When it comes to fall prevention and imbalance — it’s easy to become worried that one day, a fall may result in a terrible injury. You already feel yourself holding onto nearby objects for balance and you’re worried that with one wrong move, you could end up hurting yourself.

Falls are one of the leading causes of injury among older adults. In fact, falls account for over 8 million emergency room visits each year. Fortunately, there are a number of simple steps you can take to reduce your risk of falling in your home. In this blog post, we’re going to discuss five ways for you to prevent falls in your own home.

One of the most important things you can do to prevent falls in your home is to make sure it is well-lit. Poor lighting can make it difficult to see obstacles or changes in flooring which could potentially lead to a fall. To ensure that this doesn’t happen, make sure all areas of your home have adequate lighting (especially hallways and stairwells). One way to do this is to consider installing motion-activated lights or nightlights. That way, you don’t have to remember to turn them on yourself and they will be activated whenever you walk past, making it convenient (and safe) for you!

When it comes to fall prevention, it’s important that you keep a tidy space. Clutter and tripping hazards are major causes of falls in the home. To prevent this from happening, make sure all areas of your home are free from clutter, such as boxes, books, pet toys, magazines, and other likewise items that could easily be tripped over or cause someone to stumble. On top of that, make sure all electrical cords are tucked away properly and out of sight. Tripping on a cord could make for a serious injury — so do what you can to eliminate the possibility!

One way to ensure you’re actively preventing slips and falls is to install and purchase non-slip mats and rugs throughout your home – especially in bathrooms and kitchens where spills are more frequent and likely to occur. On top of that, make sure any area rugs you have in the home are secured with double-sided tape or a non-slip backing so they don’t slide around when stepped on. If you have a rug in your entryway that isn’t secured, one wrong move could be all it takes for you to become seriously injured.

One great way to prevent injury from falls is to prioritize improving your balance with exercise — and one great way to do that is through physical therapy! Exercise is an important part of staying healthy as we age — but it’s also an important way for us to improve our balance and reduce the risk of falling in the home. Regular exercises taught to you by your physical therapist help strengthen your muscles which can help improve your balance and coordination — two key components when it comes to preventing falls. Talk with your PT about what types of exercises or plan of treatment is needed to actively take steps to prevent falls in the home.

If you find yourself unsteady on your feet or having difficulty getting around due to your balance issues, consider using assistive devices such as walkers or canes when needed for additional support when walking around the house or when out and about. These devices can provide extra stability while walking which can help reduce the risk of falls and provide peace of mind knowing that you have something there for added support.

If you’re experiencing balance difficulties and feel as though you are at risk of falling and injuring yourself — these tips (as well as physical therapy) can help! To learn more about how [sc name=”clinic-name”][/sc] in [sc name=”location”][/sc] can help you reduce the risk of falling by improving your coordination and strengthening your muscles, be sure to contact us TODAY! We’d love to discuss your condition and come up with a plan to help you feel confident on your feet.

In the meantime, be sure to take advantage of these five tips and implement them in your household when you can. The more you take precautions, the more calm and confident you’ll feel on your own two feet.

6 Ways To Avoid Sports Injuries

Mon, 20 Mar 2023 16:05:00 GMT

Sports injuries can be a major setback for athletes, especially when they are serious enough to require surgery or long-term rehabilitation. Fortunately, there are several steps athletes can take to reduce their risk of injury and keep themselves healthy and active. In this blog post, we’ll discuss six ways to avoid sports injuries while staying active.

1. Warm Up and Cool Down Properly

One of the most important steps athletes can take to avoid sports injuries is to warm up and cool down properly before and after engaging in exercise. This is because warming up helps prepare the body for physical activity by increasing blood flow, loosening muscles, and improving range of motion. Cooling down helps reduce muscle soreness and fatigue by gradually decreasing intensity levels after exercise.

2. Wear Appropriate Protective Gear

Wearing protective gear such as helmets, pads, and mouth guards can help reduce the risk of injury while playing contact sports or engaging in other high-risk activities. It is also important for you to wear shoes that fit properly and provide adequate support for your feet during physical activity.

3. Stay Hydrated

Staying hydrated is essential for athletic performance and overall health. Making sure you’re hydrated helps keep the body cool, prevents dehydration, and aids in muscle recovery after exercise. It’s important to drink plenty of water before, during, and after physical activity.

4. Get Enough Rest

Getting enough rest is essential for athletes because it helps the body recover from physical activity and reduces fatigue levels during exercise. It’s recommended that athletes get at least 8 hours of sleep each night in order to stay healthy and perform at their best during physical activity. Without enough sleep, you run the risk of performing poorly due to low energy levels, resulting in your body being more prone to an injury than if you were to get a good amount of sleep.

5. Listen To Your Body

Our body speaks to us in ways that, sometimes, we ignore. Listening to your body is one of the best ways to prevent sports injuries because it allows you to recognize when something isn’t right or when you need a break from engaging in physical activity. If you experience any pain or discomfort while exercising, stop immediately and seek medical attention (if necessary!) Putting too much stress on your body is one way to potentially get an injury because you weren’t properly prepared.

6. Strengthen Muscles Regularly

When you take the time to strengthen your muscles regularly, it can help prevent sports injuries. This is because when doing so, you’re increasing strength, flexibility, balance, coordination, and endurance levels. Incorporating exercises such as squats, lunges, push-ups, planks, and pull-ups into your routine can help strengthen your muscles over time and reduce your risk of injury while playing sports or engaging in other forms of physical activities.

When you take these tips and ways to prevent injuries into consideration, you’re not only setting yourself up for success but minimizing the possibility of enduring an injury that takes you out for the season (which you definitely don’t want!)

If you’re dealing with an injury right now and looking for a real, natural solution – then you’re in the right place! Here at [sc name=”clinic-name”][/sc] in [sc name=”location”][/sc], we’ll help you reduce pain and return to your favorite sport properly! To learn more about how we can help you, contact us today! And in the meantime, take these precautionary steps to save yourself time, energy, and pain from a sports injury.

How To Improve & Maintain Good Muscle Health

Mon, 06 Mar 2023 17:24:00 GMT

Having healthy muscles is essential for overall health and well-being. Good, healthy muscles provide us with strength, mobility, and balance. When maintaining good muscle health, it eliminates the possibility of issues surrounding strength, mobility, and balance arising. Not only that, but muscles help us to perform everyday activities such as walking, lifting, and carrying heavy objects.

When we’re taking care of our muscles, we’re taking care of ourselves.

Unfortunately, many of us don’t take the time to properly care for our muscles. In this blog post, we’ll discuss how you can improve your muscle health and keep your body in top shape – a great way to prioritize your health and feel good.

Exercise

The first step to improving your muscle health is by getting enough exercise and moving your body. Regular physical activity helps to build and maintain muscle mass, as well as improve strength and flexibility. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week, if possible. Start by focusing on cardio exercises like walking, running, and swimming. You can also try strength training exercises like weightlifting, pushups, and squats. Find ways to easily implement these exercises into your daily routine and you will see and feel the benefits of doing so.

Balanced Diet

Eating a balanced diet is also important for maintaining healthy muscles. Make sure to include plenty of lean proteins like fish, chicken, eggs, nuts, and seeds in your diet as these are essential for building muscle mass. Additionally, complex carbs like whole grains provide energy for workouts while fruits and vegetables are packed with vitamins and minerals that are necessary for proper muscle function. And don’t forget about healthy fats from sources like avocados and olive oil which can help reduce inflammation in the body and promote muscle recovery ( which is equally important! ) after exercise. At the start of every week, plan ahead your meals and see if that helps make it more convenient for you to maintain a balanced diet!

Rest

Finally, make sure to get plenty of rest and take breaks from exercising when needed. Your body will tell you when it needs a break — all you have to do is listen! Also, make sure you’re getting enough sleep. During sleep, our bodies repair themselves from the wear and tear of our daily activities so it’s essential that we get enough rest each night (7-9 hours) so we can continue to perform at our very best. Without it, the next day you could feel drained, running on low energy, and not be able to stay productive or as active as you’d wish. Not only will getting enough sleep help you feel more energized during the day, but it will also give your muscles time to recover from workouts so they can be stronger when you wake up in the morning!

Stretch

Finally, stretching regularly can help improve your muscle health by focusing on increasing flexibility and range of motion in the joints. This can reduce pain and stiffness associated with tight muscles or poor posture. This also helps us move better during our workouts when we’ve taken the time to stretch properly before engaging in physical activity. Stretching before workouts is an essential part of the process, not only for muscle health but to make sure you don’t accidentally injure yourself mid-workout. Aim to stretch at least 3 times a week after a workout or before bedtime when your body is warmest for best results!

In conclusion, when you work these four tips into your daily routine – exercising regularly, maintaining a balanced diet, getting enough sleep, and stretching regularly – your muscles will thank you for prioritizing your health. Maintaining good muscle health is not only good for working out but keeps YOU healthy. Taking the time to prioritize yourself and your body is ALWAYS a good idea.

What To Expect During A Physical Therapy Session

Mon, 20 Feb 2023 15:39:00 GMT

Physical therapy is an important part of the healing process for many individuals. It can help with pain management, injuries, and surgery recovery, as well as improve mobility and restore regular strength and function.

But, if you’re new to physical therapy, you may be wondering — what exactly happens during a physical therapy session? What can I expect?

In this blog post, we’ll explore the various activities that physical therapists ( like us ) may perform during a session to give you a little insight into what to expect if you’re considering inquiring about more information and booking an appointment.

Assessing The Patient

The first step in any physical therapy session is to assess the patient. This includes taking into consideration any factors that may have caused your current condition such as your detailed medical history and any recent injuries or illnesses you may have had. Then, your PT will perform a physical examination to identify any areas of concern that you may have not mentioned. This assessment helps your PT determine which treatments are most appropriate for your condition and is an essential part of the process.

Developing a Treatment Plan Tailored To You

Once your initial assessment is complete, your PT will then develop an individualized treatment plan designed for you. This is because, like most PTs, we know that no two patients’ pain experiences are the same which is why it’s essential to individualize each treatment plan as such. Typically, your plan will include specific exercises and activities designed to improve your strength, flexibility, balance, and coordination. Each exercise will have its own unique purpose in your healing process.

Carrying Out Your Treatment

During each session, your PT will carry out treatment according to the individualized plan that they come up with for you. These treatments may include stretching exercises, strengthening exercises, balance training, posture correction techniques, manual therapy techniques, and other modalities of treatment that your clinic may offer. Your PT will also provide education about how to manage your pain or prevent further injury. Your PT will be with you every step of the way to ensure that you’re performing each exercise properly so you don’t become injured or make the pain you’re already experiencing worse.

Evaluating Your Progress

At each session, your PT will evaluate how well you are progressing with your treatment plan. They may ask questions about how you’re feeling after completing certain exercises or activities and if you’re noticing any positive or negative changes in the process. Depending on your answers, your PT might modify your treatment plan to better fit your needs to ensure that it’s most effective in helping you win back your life and reach your goals.

Conclusion

Physical therapists play an essential role in helping patients recover from injury, pain, or illness by providing individualized care tailored to each person’s needs. With us here at [sc name=”clinic-name”][/sc] you can expect to feel supported by your physical therapist and that you’re finally making the progress you need so you can get back to living an active lifestyle without limitations.

If you’re interested in physical therapy after reading this post and are looking for a PT in your [sc name=”location”][/sc] area, then be sure to contact us here at [sc name=”clinic-name”][/sc]. We are the solution you’ve been tirelessly searching for when it comes to pain management and recovery. To learn more, be sure to click the link below to get more information TODAY! We look forward to hearing from you!

5 Ways To Stay Active & Healthy

Mon, 06 Feb 2023 14:00:00 GMT

When it comes to our busy lives and schedules, sometimes it’s hard to prioritize your health and fitness. We try our very best to work it into our day, but sometimes it’s hard to find the time for that Yoga class you’ve been always wanting to try or to commit to signing up for a gym membership when you don’t know if you’ll be able to use it often. That’s why we have to find ways to stay active and healthy and make it convenient for us.

Staying active and healthy can be a challenge, but we’re here to tell you that it doesn’t have to be! In fact, following these five simple tips are a sure way to help you prioritize your health and fitness in your everyday life.

While you may have heard this tip a hundred times before — there’s a reason for that. This is because eating a variety of healthy foods will give your body the proper energy and nutrients it needs to stay healthy. A way to prioritize this is to meal plan for each week. That way, you know what you need to get and you take the stress of trying to plan out a meal every single night. This will cut time in preparation while simultaneously prioritizing your health and fitness.

Your exercises don’t have to be anything fancy. It’s important to prioritize exercise however that may look for you and your busy schedule. Some people have time for intensive workouts, some just have a few minutes to lift some weights. It could be a few energizing stretches in the morning, a brisk walk around the block, or taking an exercise class weekly. Whatever it may be, make sure you are taking the time to incorporate some kind of physical activity into your daily routine.

This one is essential. Without good sleep, you can’t be as productive as you’d wish during the day, leaving you feeling sluggish, irritable, and tired. It’s important to aim for 7-9 hours of sleep each night to be rested and prepared for the day ahead.

It’s important for us to try our very best to find ways to manage our stress. Stress can take a toll on your body, so it’s essential to take time to relax and unwind in whatever way you sit fit for you. Schedule time to relax. It might feel silly, but it’s a great way to ensure that you take the time needed to relax so you don’t burn yourself out. It’s important for your productivity to schedule in those breaks so you can perform your very best mentally and physically. Take your shot at activities such as meditation, yoga, going for walks, or journaling to help manage stress effectively.

Staying hydrated is immensely important when it comes to keeping your body healthy and performing at your very best. Without staying hydrated, you run the risk of dehydration which can have physically healthy effects and heavily impact your productivity. Grab a water bottle and carry it with you throughout the day to make it convenient for you.

These five tips for prioritizing your health and staying active are great ways to make sure you’re taking proper care of yourself. You want to work toward being the best, healthiest version of yourself and these tips are a great place to start.

If at any time while staying active you become injured or you’re dealing with any type of chronic pain, be sure to contact us here at [sc name=”clinic-name”][/sc]. Here, we prioritize our patients and their health because we believe that you deserve to live life on your own terms — which is hard to do when dealing with constant pain or an injury.

Don’t waste any of your time suffering and missing out when we have real solutions that can help you. Make sure to contact us TODAY and we’ll be happy to talk to you about how we can help you win your life back so you can continue to prioritize your health and stay active.

Why You Shouldn’t Do Physical Therapy On Your Own

Mon, 16 Jan 2023 05:19:00 GMT

Physical therapy (PT) is a great way to reduce pain, recover from injury, and improve your physical health and quality of life. It can help with a variety of conditions, from chronic pain to post-operative rehabilitation. However, many people wonder if they can do physical therapy on their own.

Some may think that this is more convenient and a better option than seeking out professional quality physical therapy — but this isn’t true. You should always seek out professional help and guidance when it comes to physical therapy.

In this blog post, we’ll walk you through why you should never do PT on your own and why seeking out the best physical therapist in your area is always the better option for you and your health.

Why You Shouldn’t Do PT On Your Own

It’s important for you to take the best care of yourself when injured or experiencing chronic pain, and while you may think doing PT on yourself could be the solution for you, we’re here to tell you that it’s not worth the risk. The truth is — it’s never a good idea to do physical therapy on your own. Doing so can make your pain worse or result in a terrible injury (which you definitely don’t want!)

Before looking for a physical therapist, it’s common for most people to feel as though they have tried everything to relieve their pain or heal their injury — but no matter what they try, nothing seems to be working. After trying remedy after remedy, you’re left feeling defeated and start to wonder if this pain is something you’re just going to have to learn how to deal with on a daily basis. This is usually when most people discover that physical therapy is the solution they’ve been looking for to reduce pain and win back their life.

When seeking physical therapy, usually you’re looking for help in rehabilitation from an injury or could be experiencing chronic pain of some sort — back pain, neck pain, ankle pain, etc. Without the guidance of a professional physical therapist that has been certified and trained properly, you may not be doing the exercises correctly or even may be doing too much too soon . It’s essential that you do PT exercises correctly, or you run the risk of becoming injured. Having a professional physical therapist alongside you is key because they will make sure you’re performing the exercises correctly and will actively prevent you from becoming injured or making your chronic pain worse.

We know it can seem appealing to try PT on your own. It’s convenient, you don’t have to leave your house, and you can do it on your own time. You feel as though you have the world at your fingertips through the internet, so you do your research, looking up exercises that help with the pain that you’re experiencing. But, we’re here to tell you that even as confident as you may seem in performing PT on your own without professional training — all it takes is one thing to go wrong to make your pain ten times worse than it was before. That’s all it takes – one wrong move can send you into agonizing pain and it’s just not worth it.

Conclusion

As convenient as trying to do it on your own may seem, it’s just not worth the risk of injuring yourself.

It’s important that you do what’s best for you and your body and seeking out the best physical therapist in your area is the best thing you can do for yourself. In the long run, you want to prevent anything from making your condition worse and the truth is, self-directed physical therapy is not the way to do so.

We understand that it can be challenging to try and find a physical therapist on your own. That’s why we suggest doing your research, reading patient reviews, and contacting potential PTs with questions ready.

Once you’ve talked to a PT, you’ll be able to tell from the first conversation if they’re able to help you with your specific condition or not. Then, once you find a PT that you feel comfortable with, you book an appointment and can take comfort in the fact that you have a certified, trained professional guiding you through.

Don’t risk your health and well-being over something that a trained professional can help you fix. The right physical therapist will guide you through. Then, you can confidently return to living life on your own terms.

If you’re looking for a physical therapist in the [sc name=”location”][/sc] be sure to contact us today for more information. We would love to talk to you about your condition and how we can help you finally feel better again.

How Do I Find The Right Physical Therapist?

Mon, 02 Jan 2023 14:32:00 GMT

Finding the right physical therapist can be a challenge . With so many different options available, it can be difficult to know which one is the right choice for you. You know that you want a provider that specializes in the issue that you’re currently dealing with and you want to feel confident in the decision you make so you know you’re not wasting your time or your money.

In this blog post, we’ll explore some tips and tricks to help you find the right physical therapist for your needs so you can find the relief you’re looking for and get back to living life on your own terms.

Do Your Research

The first step in finding the right physical therapist is to do your research . The best way to start is by looking up physical therapists in your area and reading reviews from past patients. Doing so will give you a firsthand look at past or current patients’ take on their experience and interactions with the physical therapy clinic and the staff. This will give you a better idea of the quality of care they provide and what you can expect from them. Additionally, you can ask your primary care physician for some recommendations or check with your insurance provider to see which physical therapists are covered by your plan if you’re unsure of where to start. Then, with the recommendations, you can do your research and decide which ones you’d like to contact for more information.

Ask Questions

Once you’ve narrowed down your list of potential physical therapists, it’s time to start asking questions. You want to make sure that your PT understands the problem you’re dealing with and knows how to get to the root problem so you can get back to enjoying your life without pain or limitations. Make sure to ask about their experience and qualifications, as well as any specialties they may have. Additionally, ask about their treatment methods and whether they offer any additional services, like massage therapy or acupuncture. A physical therapist may offer a service you’ve never even heard of that could help you in ways you couldn’t imagine. It’s also important to inquire about their rates and payment options before making any commitments. Sometimes, it’s possible that a PT could have a free consultation available — so be sure to ask!

Schedule An Appointment

Once you’ve found a few physical therapists that you’re interested in, it’s time to schedule an appointment . This will give you the opportunity to meet the physical therapist in person and get a better sense of their personality and approach to treatment. During the appointment, be sure to ask any additional questions you may have thought of and clearly outline your goals for physical therapy. Not only will this help you, but it will help them in knowing how to correctly treat you and get to know you better. You’ll be able to tell during your first meeting or consultation if said physical therapist is a good fit for you or not. If you like the PT after the first visit, talk to them about setting up appointments for the future!

Follow-Up

After your initial appointment, it’s important for you to follow up with the physical therapist to ensure that you’re getting the care you need to finally feel good again. It’s always a good idea to be knowledgeable about how they’re treating you so you can continue to stay in tune with your mind and body. Make sure to keep track of your progress and ask questions if you have any concerns as they arise. Additionally, if you’re not satisfied with the care you’re receiving and feel as though you’re not making the necessary progress, don’t be afraid to look for another physical therapist.

Finding the right physical therapist can be a challenge, but with the right research and questions, you can easily find the perfect fit for your needs. Do your research, ask questions, schedule an appointment, and follow up to ensure that you’re getting the best care possible. And if you want to learn more about how [sc name=”clinic-name”][/sc] can help you, be sure to contact us today for more information. We’d love to discuss options with you!

Knee Pain: Causes and Cures

Thu, 01 Dec 2022 07:30:00 GMT

Knee pain affects almost every single person at some point in their lives. From sprains, to cartilage issues, all the way through to posture-related injuries and muscle tears, knee pain seems to play a role in the sometimes debilitating struggle for a pain-free life. We understand how the nagging, irritating, and oftentimes overwhelming pain in your knee affects your day-to-day activities, not to mention your social life, and that’s why this post is all about knee pain: what it is, why it is, and what can be done about it.

When it comes to knee pain, few people really understand its origins. This is not least because of the complex structure of the knee joint and its position in the body. In fact, the knee is one of the most important body parts. Why? Well, it not only grants the lower leg an immense amount of flexibility, but it also support and maintains the mobility of the upper leg and, finally, the torso and entire upper body. In other words, the knee is an invaluable part of the body’s mobility and stability.

It is no wonder, then, that the knee joint is also the site where most of the body’s pressures and strains accumulate. From walking, to running, and even to standing, the knee is subject to an incomprehensible amount of daily pounding and weight. In truth, your knees withstand more strain than you know, and without their resilience you would probably be far less mobile. Which is why, of course, knee pain is so debilitating.

As a knee experiences the constant pressure and strain placed on it by our everyday activities, it gradually starts to experience wear-and-tear, that is, muscles lose their strength and the cartilage is subsequently placed under more and more stress – hence, the pain. Quite often, if this state of affairs isn’t appropriately addressed, the cartilage might give way or tear, leading to serious injuries requiring surgery, or worse still, a complete knee replacement. Amongst these rather alarming injuries are the likes of ACL injuries, knee fractures, dislocations, PCL injuries, tears, popping, swelling, tendon injury, knee cap dislocations, and a myriad more – and, if the names don’t scare you, the pain will.

In lieu of this, it is easy to see why the maintenance of a healthy knee joint is vital. Unfortunately, however, many people already suffering from knee pain turn to temporary solutions for comfort: from painkillers, to surgery, and all the way around to injections and rest, people just aren’t taking action. The issue with pain in the knee joint is that rest and procrastination , not to mention tablets, only make things worse – as you know, the pain often only increases if you try to wait it out , and in the end you’re left with an even longer road to recovery. Yet, in a world where there is so much conflicting information, what can you do? Where do you turn? And how can you get rid of this pain?

Luckily, there are ways to combat knee pain and, in many cases, totally eradicate your daily discomfort, thus getting you back to the activities you love. Take a look:

Exercise – All Things in Moderation

We know you might be active, love golf, running, and sports. Maybe you just like walking and enjoy being outside. The good news is, activity and mobility are sure-fire ways of fast-tracking your journey to a pain-free life. Importantly, however, you need to be very sure that the exercises you do are moderate, low-impact, and do not place unnecessary or damaging strain on your knee. Movement is key… but, in moderation.

That having been said, try doing exercises that strengthen your knee as well as give it extra motion. Straight leg raises, whereby the leg is slowly lifted to extend the knee joint, are really helpful. Try leg presses and balancing exercises to increase the flexibility and strength of the knee joint. In addition, why not try cycling? Riding a bike is a low-impact form of exercise and is incredibly beneficial for strengthening the muscles around the knee joint. It’s all about support: find activities that support your knee so as to get you moving and feeling stronger… all in preparation for those things you long to get back to doing.

Physical Therapy

While increasing the amount of low-impact physical activity you do is helpful, the best and most effective way of eliminating your knee pain – fast and safely – is physical therapy. A professional, hands-on physical therapist is able to diagnose and treat the root-case of your problem, thereby offering you a permanent solution to your knee-pain. And not only that, physical therapy gives you a set of tailor-made exercises and stretches you can do at home; this means that your road to health doesn’t stop when you leave the PT room – you’ll be able to maintain your pain-free life well beyond your physical therapy sessions. Physical therapy is so much more than just a temporary mask for your pain: it’s about your health and your happiness.

We know how important your family and activities are to you, and we also know that the daily struggle you experience is about a lot more than physical discomfort. Your happiness and joy are being stolen, and we are here to help. Physical therapy gives you the opportunity to restore functionality in your knee, the tools to help rebuild and strengthen muscles, and the comfort of knowing that the range of motion in your knee is being systematically increased. We want to give you back the life you’ve been missing out on because of discouraging, frustrating knee pain.

Don’t let knee-pain ruin even one more day of your life. It’s time to get back to that golf game you’ve been dying to play, that yoga class that’s been in the back of your mind for weeks, and the training for that marathon you’ve waited forever to run. Knee pain is terrible, but there are solutions. Contact us today for information about how we can help you overcome your battle against knee pain – we want to see you up and running – pun intended – as soon as possible.

FORE! Shoulder Pain and Playing Golf

Thu, 10 Nov 2022 07:30:00 GMT

Golf… it’s a sport that calls to mind beautiful Saturday mornings, a cold beer at the club after a great 18-hole day, and that elusive birdie you’ve been trying to get for years. And while this all sounds pretty much idyllic, you might be surprised to know that playing golf causes nearly as many injuries… Read More »FORE! Shoulder Pain and Playing Golf

Why Knee Pain Becomes a Nagging Pain

Tue, 01 Nov 2022 07:30:00 GMT

If you’re reading this, you might very well be asking yourself: “How do I get rid of my annoying knee pain?” This is a fairly commonplace question, as for those of us who suffer from knee pain it is usual to scour any source of information in order to find the answers we need just… Read More »Why Knee Pain Becomes a Nagging Pain

Why Back Pain Isn’t “NORMAL” Even if You’re Getting Older

Mon, 03 Oct 2022 07:30:00 GMT

Back pain: very few people go through life without feeling its debilitating effects. From dull aches to sharp, stabbing sensations, back pain can afflict many of us in various ways. For a some people, back pain is a prolonged struggle that can strike at any moment, the intensity and heartache of which seems to increase over time if left untreated. For others, however, back pain seems to appear later on in life, and the predominant assumption is that it is therefore age related. Here’s the thing, though: it isn’t necessarily true. Yes, that’s right. Back pain – especially when you’re older – actually has very little to do with your age and a lot more to do with your lifestyle. In this post we look at why we often mistake middle-age back pain for something “normal” or “natural”, and we discuss some of the ways in which you can overcome the pain and get back to the active, mobile lifestyle you deserve.

The biggest issue with back pain in later years is that, well, it’s accompanied by general acceptance. Most people who experience back pain when they’re older just accept it and try to work around it, so to speak. And while we’re not denying that back pain may come with age, we are saying that the pain is NOT a product of age, rather that it is a result of an aging mindset or imbalanced lifestyle.

Let’s think about this for a moment: it is true that, as we age, our bodies require a little more maintenance. We no longer have the metabolisms of 18 year olds, and we can’t really keep up on the soccer field. Yet, that doesn’t mean we have to give up on trying to be active or healthy. The problem with middle-age back pain is not that it is a natural response to aging, but that we allow it to be defined by age. If we maintained healthy lifestyles, kept active, and enjoyed a healthful diet, our age would not determine the health of our backs – our lifestyles would. In other words, age is just a number, but you really, truly are what you do . Here are some of the reasons you might incorrectly assume that your back is sore simply because of your age:

Breaking Good Exercise Habits

When you were younger you had the motivation and will to run the extra proverbial mile. Getting up at 6am to go to the gym wasn’t a chore, and the pay-off at the end of the day was worth the endurance it took to stay slim and healthy. However, as you aged, you had to work a little harder, struggled a little more to wake up early, and found that juggling a job, kids, pets, and a social life left little in the way of time for exercise. And the result? You aged. Yes, that’s right. As controversial as that may seem, the minute you let yourself break all the good habits you had when you were young, you started to age. And, sadly, the consequences of that meant – yeah, you guessed it – back pain. Here’s the thing: the habits you forge define who you are and how you feel. If you incorporated movement, exercise, cardio, and stretching into your life, right now, you’d jumpstart your journey to health by strengthening the muscles in your back. You’ll feel and look younger! Do some yoga, Pilates, or Tai Chi – whatever you choose, stretch and move those muscles! If you want something a little less adventurous, why not start by taking

a daily walk, getting up a couple of minutes earlier to hit the yoga mat, or joining a spinning class in your local gym? It’s amazing what a mind-shift can do you for your body.

Posture Problems

Let’s face it, when we’re young we really don’t worry too much about the position in which we sit, how we stand, or how evenly we distribute our body weight. The only problem with this is that our mistakes eventually catch up to us. Poor posture is one of the leading causes for back pain experienced in middle age – not only does a lack of mindful joint and muscle positioning mean that you place stress on the spine, but it also means that you constantly repeat the same detrimental stances and gait. You end up entrenching the pain by destabilizing your body’s balance. Thus it comes as no surprise that the battle against back pain is the battle against poor posture. And, of course, poor posture makes you feel older: you’re bent downward and you feel less inclined to move. So, in a bid to rid yourself of discomfort, start by correcting your posture and practicing more mindful ways of positioning the spine during sleep and the hours spent at your desk. Your back will thank you.

Weight Gain Woes

Here’s the rub, right? Weight gain is perhaps the most quintessential middle-age battle; we gain weight as we age and, unfortunately, the weight carries a lot more than a few extra pounds. Gaining weight often means excess stress not only on your organs, but on your joints and muscles, too. Your back actually incurs a dramatic increase in pressure as you gain weight, the result of which can often lead to disc damage or spinal injuries. Controlling your weight is absolutely vital is maintain a healthy back. So, why not opt for a cooking course to learn a few new recipe’s, or take your partner up on that new dish he or she has been dying to make. Increasing the amount of vegetables, berries, fruit, healthy oils and fats, as well as beans and legumes in your diet will help you maintain a healthy weight.

Let’s be frank: back pain can rob you of your happiness and joy. We also realize that living with back pain is something that can feel too big to tackle on your own. And that is why we know that the tips above, no matter how badly you want to start doing them, may seem daunting to begin with. What can be done, then? Feeling younger is as much about the changes you choose to make as the mind-shift you need to implement. Make a change, right now – get the help you need.

For the safest, easiest, most effective way of tackling your back pain, contact a professional, hands-on physical therapist. Physical therapy offers you the opportunity to regain your joy and for you to feel younger and happy again. With a physical therapist, you’ll receive hands-on, caring treatment aimed at treating the root cause of the problem, thereby giving you a permanent solution to the daily pain you’re suffering. And not only that, physical therapy gives you tailor-made, targeted exercises and stretches for you to do at home, thereby equipping you with the tools you need to maintain a pain-free life. No painkillers, no surgery, and no temporary fixes: physical therapy is the best way to overcome your back pain, right now.

Age is just a number, and back pain does not have to be a product of your age. You can overcome your back pain and get back to the life you deserve. For more information about how we can help you do just that, contact one of our professional physical therapists, right now. We’re here to help: don’t let back-pain steal even one more moment of your life.