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Tips for Your Favorite Activities
Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health! But sometimes, fun activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe. Studies show that programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference. Before You Go: Warm Up Your Body Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and prepares your body for more activity. This can help lower your chances of getting hurt. ● For Running & Hiking: ○ Start with 5-10 minutes of light cardio, like brisk walking or jogging in place. ○ Try some dynamic stretches - these are stretches where you move: ■ Leg Swings: Hold onto something stable and gently swing one leg forward and back (10 times), then side to side (10 times). Repeat with the other leg. ■ Arm Circles: Make big circles with your arms forward (10 times) and then backward (10 times). ■ Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10-12 lunges. ● For Swimming: ○ Begin with a few minutes of easy swimming at a slow pace. ○ Do some gentle arm and leg movements in the water or on the pool deck: ■ Arm Swings: Similar to above, swing your arms forward and backward. ■ Shoulder Rolls: Roll your shoulders up, back, and down (10 times). Smart Moves to Avoid Common Injuries Each activity has its own set of common issues. Here’s how to protect yourself: ● Running: ○ Common Issues: Runner's knee, shin splints, and ankle sprains. ○ Stay Safe: ■ Wear good running shoes that fit well and replace them when they wear out. ■ Increase your running distance and speed slowly. Don't do too much, too soon. ■ Run on softer surfaces when possible. ● Hiking: ○ Common Issues: Ankle sprains, blisters, and knee pain. ○ Stay Safe: ■ Wear sturdy hiking shoes or boots with good ankle support. ■ Use hiking poles, especially on uneven ground, to help with balance. ■ Pay attention to the trail and where you are stepping. ■ Drink plenty of water, especially on hot days. ● Swimming: ○ Common Issues: Swimmer's shoulder and neck pain. ○ Stay Safe: ■ Focus on good swimming form. If you’re unsure, a lesson could help. ■ Don’t overdo it with training equipment like hand paddles too soon. ■ Listen to your body. If your shoulder or neck hurts, take a break. After Your Activity: Cool Down and Recover Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal slowly and can help reduce muscle soreness. ● Cool Down (All Activities): ○ Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or do some very easy swimming. ● Recovery Tips: ○ Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you used. For example, stretch your hamstrings (back of thighs), quadriceps (front of thighs), and calves after running or hiking. For swimming, stretch your shoulders and chest. ○ Hydrate: Drink water to replace fluids you lost while sweating. ○ Eat Well: Have a balanced snack or meal with some protein and carbohydrates to help your muscles recover. ○ Rest: Make sure you get enough sleep. This is when your body does a lot of its repair work. ○ Listen to Your Body: If something feels wrong or you have pain that doesn't go away, don't ignore it. Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact us to learn more. References: Research: 1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/ 2. https://meridian.allenpress.com/jcep/article/10/3/106/470461/Effects-of-Stretching-on-Injury-RiskReduction-and 3. https://www.sciencedirect.com/science/article/pii/S2095254620301526 Articles and Content: ● https://www.choosept.com/health-tips/sports-injuries-emotions-how-physical-therapists-can-helpwith-both-plus-tips-athletes ● https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/sportsphysical-therapy ● https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury ● https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists ● https://www.asics.com/nz/en-nz/blog/article/how-to-warm-up-beforerunning?srsltid=AfmBOor2krvZPVIXshxbpaWYA-pRHncP4NUfKooGF4wy_8LYmW9cXB3x ● https://www.healthline.com/health/muscle-recovery
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Physical therapists don't just work in the clinic. Some play a key role in ergonomics - the science of designing or arranging workspaces, tools, and tasks to fit the person using them. The goal is to reduce strain, discomfort, and injury while improving comfort and efficiency. For jobs like manufacturing, healthcare, or retail, PTs assess tasks like lifting, standing for long periods, or repetitive motions, then recommend adjustments to reduce strain and injury risk. This may include proper body mechanics training, workstation modifications, or tools to minimize physical stress. PTs also design strengthening and flexibility programs tailored to the demands of the job, helping workers stay pain-free and productive. One of the most common tasks at work that causes pain? Working at a desk all day - whether at home or in the office. Poor posture, repetitive movements, and an improperly set-up workstation can lead to aches, pains, and even long-term injuries. The good news? Physical therapists (PTs) can help you prevent discomfort and create a workspace that supports your body. The Problem: Poor Posture and Workplace Strain Sitting for long hours, slouching, or reaching awkwardly for your keyboard or mouse can cause:
If you work at a desk all day, here are some tips you can try to prevent or reduce aches and pains: Move Regularly Prolonged sitting can result in poor circulation to joints and muscles, create an imbalance in strength and flexibility, and lead to muscle strain. Frequent, short breaks can go a long way towards preventing these issues.
Set Up Your Workspace to Minimize Strain Setting up your office for your body and the work you do will help you maintain a good posture and keep you more comfortable. Here are some guidelines:
When to See a Physical Therapist If you’re dealing with persistent pain or want to prevent future issues, our PTs can help. They’ll assess your posture, workstation, and movement patterns to create a plan tailored to your needs. Ready to Feel Better at Work? Contact us today for an evaluation and start working - and living - without pain! References: Research:
 October is National Physical Therapy Month, a time to recognize the important role physical therapists play in improving health and well-being. This month, we celebrate the invaluable contributions of physical therapists and the many benefits of physical therapy. Holistic Approach Physical therapy takes a holistic approach, focusing on the entire body instead of just treating symptoms. Physical therapists assess how various systems work together to improve overall function and mobility, leading to better health outcomes. Safety First One of the biggest advantages of physical therapy is its safety. Unlike surgical procedures and medications that can carry side effects and risks, physical therapy is a non-invasive treatment option. It effectively manages pain and improves function without serious risks or side-effects, making it an ideal choice. Cost-Effective Care Physical therapy often proves to be more cost-effective than other medical interventions, like surgeries and long-term medication. By addressing health issues early, patients can minimize future treatment costs and enjoy quicker recovery times. Enhanced Mobility and Function Physical therapists are dedicated to helping individuals regain the ability to engage in their favorite activities. Whether recovering from surgery, an injury, or managing a chronic condition, therapists provide personalized plans tailored to each patient's goals. Long-Term Health Benefits The advantages of physical therapy extend beyond immediate relief. By addressing the root causes of pain and dysfunction, patients can achieve lasting improvements in health. Physical therapy also emphasizes the importance of physical activity, helping individuals maintain a healthier lifestyle and reduce the risk of future injuries. As we celebrate National Physical Therapy Month, we encourage everyone to recognize the numerous benefits physical therapy offers. If you’re considering physical therapy, reach out to a licensed physical therapist to discover how it can help you lead a more active and fulfilling life. For more information, visit the APTA's ChoosePT PCelebrate National Physical Therapy Month This October ortal at www.choosept.com.  Dizziness is a common problem affecting between 15% and 20% of people each year. It significantly impacts daily life, causing feelings of unsteadiness, lightheadedness, or sensations of the room spinning. These symptoms can be alarming and significantly hinder the ability to complete even basic tasks. The good news is that dizziness often has treatable causes. The fact that physical therapists can be a key player in treating dizziness surprises many people.
Understanding dizziness: Dizziness isn't a specific disease but a symptom with various origins. Inner ear issues are a frequent culprit, but vision problems, neck or muscle issues, migraines, blood pressure changes, head injuries, and neurological problems can also contribute. What do physical therapists have to do with dizziness? PTs are known as movement and musculoskeletal experts, but they also frequently treat balance problems. That's how they play a role in treating dizziness. Balance relies on a complex interplay between the inner ear, vision, and sensory input from your joints. When this information becomes conflicting, the brain struggles to interpret it, leading to a feeling of dizziness or vertigo. Physical therapists assess all these systems to pinpoint the underlying cause of dizziness. This tailored approach leads to an effective treatment plan. That plan might include: ● Exercises: These might be designed to improve balance, strengthen specific muscles, or retrain the brain to process sensory information correctly. This could involve gaze stabilization exercises to help the brain and vision work together, habituation exercises to desensitize the brain to specific triggers, and balance training on various surfaces. ● Canalith Repositioning Maneuvers (CRM): If benign paroxysmal positional vertigo (BPPV) is the culprit, specific maneuvers can reposition tiny crystals within the ear canal, alleviating vertigo. Patients are also often taught to perform these maneuvers at home. ● Education: PTs teach people about strategies to manage dizziness and exercises they can independently perform. Additionally, therapists can help modify activities that trigger dizziness or teach ways to work through them. Dizziness can stop people in their tracks. However, physical therapists offer effective treatment options to get people moving again. PT helps people regain balance, perform daily activities confidently, and reduce fall risk.  Don't fall off the treadmill (or bike, or rower, or...)
New year's resolutions around fitness and exercise are incredibly popular. The excitement and hope generated by the start of the year makes starting an exercise program easy. Now that it's February, staying with it gets hard. Life gets busy, motivation drops, and suddenly you're back on the couch, wondering how you're 6 episodes into The Golden Bachelor instead of at the gym. You know the benefits of exercise - they're probably what motivated you to start exercising in the first place. If you need a reminder here are just a few: • 3 hours of exercise a week reduced pain and disability by 47% in people with knee arthritis. PTs are specially trained to help you learn to move with and avoid joint pain, we have doctorates! • Exercise reduced the progression of dementia by 50% • Exercise reduced the risk of hip fracture in post-menopausal women by 47% • A meta analysis showed exercise decreased anxiety by 48% • A low dose of exercise relieves depression in 30% of people, a higher dose works for 47% of people • A 12 year study of 10,000 Harvard alumni showed that people who exercised were 23% less likely to die • Exercise is the #1 treatment for fatigue Knowing that you should exercise or why you should exercise isn't the problem. Actually getting up and doing it is. Physical Therapists can help motivate you to move when you don't feel like it because you feel too weak or unsteady. Here are our top tips for making sure you stick to your exercise plan: Set realistic goals. Don't try to go from zero to hero overnight. Start with small, achievable goals and increase them gradually. Make it easy to win - that helps you build motivation and an exercise habit. For some people that might mean starting with a daily 10 minute walk. For some people, that bar is too high. When we say make it easy to win, we mean easy. Your goal could be to scan your card at the gym 3 times a week. It might be putting on your walking shoes and going out the door. It might be one pushup. Start tiny. Do activities you enjoy. Exercise ins't punishment. Choose activities that are fun. It could be running, walking the dog, dancing, swimming, kickboxing, or playing a sport. Schedule it. Schedule your workouts like you would any other important appointment. When people ask you to do something else during that time, say "sorry, I've got an appointment." The more you make exercise a routine, the less likely you are to skip it. Don't go it alone. Having someone waiting for you at the gym really motivates you to get there. Having support helps push you to work harder, and motivates you when you're feeling down. Your support could be a friend, the other people in a group fitness class, or a trainer. Physical Therapists are movement experts and can help guide you along the way, espeically if you have a previous injury that you are learning to work with. Mix it up. Try a new class. If you usually run at the same pace, try intervals. Walk a different route. Doing the same thing over and over again gets boring and leads to burnout. Keep things interesting to stay interested. Track your progress. Bonus points if you find a way to make it visual somehow. Our brains love to see tasks checked off, a chart or numbers going up, and rings closing. Seeing how far you've come is a great motivator. Keep track of your workouts in a journal, make a spreadsheet, use an app or fitness tracker. Bribes work. Celebrate your successes, no matter how small. Set a goal to work out 3 times this week and treat yourself to your favorite coffee when you do. Buy yourself a new workout outfit, get a massage, or anything else that will help you stay motivated when you reach milestones. Adjust. Don't push yourself too hard, especially when you're starting out. If you're feeling tired and sore, take the intensity down. Plan rest days into your routine. Don't make your goal and plan so rigid that it's impossible to complete in the real world. Forgive yourself! Everyone has setbacks. You're going to get sick. You're going to miss a workout. That's ok. Pick yourself up and get back on track. With the right mindset and a little perseverance, you can reach your fitness goals. References: 1. Updating ACSM’s Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise 47(11):p 2473-2479, November 2015. https://journals.lww.com/acsmmsse/fulltext/2015/11000/updating_acsm_s_recommendations_for_exercise.28 .aspx 2. Benefits of exercise for older adults: a review of existing evidence and current recommendations for the general population. Clinics in geriatric medicine 8.1 (1992): 35-50. https://www.sciencedirect.com/science/article/abs/pii/S0749069018304968 3. Exercise Acts as a Drug https://bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/j.14765381.2012.01970.x 4. Perceived Exercise Barriers https://doi.org/10.1002/art.22098 5. The Benefits of Exercise on Brain Health https://www.choosept.com/podcast/benefits-of-exercise-on-brain-health 6. Exercise Assessment and Prescription in the older adults and individuals at risk for functional decline https://learningcenter.apta.org/products/exerciseassessment-and-prescription-in-older-adults-and-individuals-at-risk-forfunctionaldecline?_gl=1*1c4v900*_ga*MTEwNjIzMzg2MS4xNjgxODQyODcw*_ga_ZZJK7 4HXNR*MTY5NzE5NzczNy4xMS4xLjE2OTcyMDAzODMuNTguMC4w&_ga=2.2 23614619.1495021570.1697197738-1106233861.1681842870 7. 23 and ½ hours: What is the single best thing we can do for our healtt. https://www.youtube.com/watch?v=aUaInS6HIGo 8. Time Magazine: How To Keep New Year's Resolutions: https://time.com/6243642/how-to-keep-new-years-resolutions-2/  Parkinson's disease (PD) is a progressive neurological disorder that affects movement, balance, speech, and cognition. According to the Parkinson's Foundation, about one million Americans live with PD, and more than 10 million people worldwide are diagnosed with it. While there is no cure for PD, physical therapy can help people manage their symptoms and improve their quality of life.
Physical therapy can help people with PD: • Maintain or improve their mobility, strength, flexibility, and balance • Reduce their risk of falls and injuries • Enhance their confidence and independence in daily activities • Learn strategies to cope with the challenges of living with PD Physical therapists are experts in movement and function. They use exercise, and hands on techniques to improve strength, coordination and range of motion. Physical therapists also use exercise and activities to challenge and improve the balance of people with Parkinson's Disease. In addition, they can also provide education, guidance, and support for people with PD and their caregivers. Physical therapy for people with Parkinson's Disease is heavily researched and has been shown to be an effective intervention. One meta-study (a study that combines the results of many other studies) that covered 1827 participants found that when compared to no intervention PT significantly improved: • gait speed • two- and six-minute walk test scores • Freezing of Gait questionnaire • the Timed Up & Go test • Functional Reach Test • and the Berg Balance Scale These results indicate improvements in mobility, endurance, strength, and balance. Gait speed is an especially important measurement. Physical therapists often consider gait speed a "vital sign." This is because low gait speed has been linked to: • declines in functional mobility • higher rates of hospitalization • higher fall rates • cognitive decline • increased disability • and higher risk of death A larger meta study that included 191 studies with 7998 participants found that PT significantly improved motor symptoms, gait, and quality of life. Specifically: • Resistance and treadmill training improved gait. • Strategy training improved balance and gait. • Dance, Nordic walking, balance and gait training, and martial arts improved motor symptoms, balance, and gait. Physical therapy can be beneficial at any stage of PD, from the time of diagnosis to the advanced stages. It is a valuable treatment option for people with PD, as it can help to improve or maintain their physical function, mobility, and independence. Physical therapy can also enhance their quality of life, confidence, and well-being. If you or someone you know has PD, talk to your doctor about getting a referral to a physical therapist. May is National Arthritis Month; a time to raise awareness and support for the millions of Americans living with arthritis. Arthritis is a common condition that causes pain, stiffness, and swelling in the joints. According to the CDC, arthritis affects more than 54 million adults in the United States. That makes it one of the leading causes of disability.
But there is hope for people with arthritis. Physical therapy is a proven and effective treatment to manage symptoms, improve function, and enhance quality of life. Physical therapists are licensed professionals who evaluate and treat conditions that limit the body's ability to move and perform daily activities. They can also teach you how to prevent or reduce the impact of arthritis on your health and well-being. Physical therapy for arthritis can help you: • Ease pain. Physical therapists can use things like massage, joint mobilizations, exercise, braces or splints, to relieve pain and inflammation in the affected joints. • Increase range of motion. Physical therapists can design a personalized exercise program that includes stretching, strengthening, coordination, and balance exercises to improve your flexibility and mobility. • Improve movement patterns. Physical therapists can teach you proper posture and body mechanics for common activities, such as getting in and out of chairs, climbing stairs, walking, or working. This can help protect your joints to slow down or prevent progression of your symptoms. • Enhance your fitness level. Physical therapists can help you create a home workout routine that matches your goals and abilities. They can also show you how to exercise safely and effectively without aggravating your arthritis symptoms. • Maintain function. Physical therapy can help you maintain or restore your ability to perform everyday tasks like cooking, gardening, shopping, or playing with your grandchildren. Physical therapy treatment for arthritis is based on scientific evidence and tailored to your individual needs. It can also complement other treatments for arthritis, such as medications, bracing, or topical products. Research has shown that physical therapy can be more effective than steroid injections at reducing pain and disability in people with knee osteoarthritis. It can also have positive effects on fatigue, cardio fitness, cognition, and body composition in people with rheumatoid arthritis. If you have arthritis or know someone who does, don't let this month pass by without taking action. Contact your physical therapist for an appointment. You can also visit the websites of the American Physical Therapy Association (APTA) or the Arthritis Foundation to find a physical therapist near you or learn more about physical therapy for arthritis. Celebrate National Arthritis Month by taking charge of your health and your life with physical therapy! References: (1) How Does Physical Therapy Help Arthritis?. https://www.healthline.com/health/arthritis/doesphysical-therapy-help-arthritis. (2) Physical Therapy for Arthritis. https://www.arthritis.org/healthwellness/treatment/complementary-therapies/physical-therapies/physical-therapy-for-arthritis. (3) Ways physical therapy can alleviate arthritis pain. https://www.medicalnewstoday.com/articles/physical-therapy-for-arthritis.  Active people of all types can benefit from the expertise of a physical therapist. Athletes, weekend warriors, and people who work in physically demanding jobs all need strength, mobility, coordination, and endurance. Physical therapists are experts in human movement that help active people stay that way.
Physical therapists can help with performance. They can break down the requirements of a specific physical task and then design a training program that will help people meet those demands. A program designed by a physical therapist will improve strength, flexibility, coordination, agility and speed. It will focus on improving areas where a person is weak while also further improving areas of strength. While looking at an athlete or active person’s strength, mobility, balance, and coordination to improve performance, they’ll also be looking to identify issues that could lead to injury. The plan created by a PT will include exercises or activities to specifically address these areas. A PT can also assess an existing training plan and help to identify areas that may that may lead to sprains, strains, or overtraining. No matter how much training and injury prevention someone does, injuries sometimes happen. Physical therapists have the knowledge and skills to help people recover from injuries faster. In cases of severe injuries, physical therapists help people recover from surgery. But in some cases, a physical therapist can help people with injuries avoid surgery in the first place. Physical Therapy is more than just a way to get back on your feet after an injury - it also helps people stay at the top of their game. Whether it’s an athlete, a dancer, or someone who wants to stay in shape, physical therapy can help reach performance goals. With the right exercises and treatments, physical therapists help people improve strength, flexibility, and endurance so they perform at their best while lowering injury risk.  Sitting Is The New Smoking: 4 Simple Steps For Sitting Longer With Less Pain
One of the most frequent activities that our patients engage in is prolonged sitting. Whether it's sitting through long conference calls, school activities, or even watching evening TV, we as a society, sit for far too long. Believe it or not, sitting is one of the most stressful things you can do to your neck and lower back. Improper sitting and poor posture can increase your risk for developing or exacerbating lower back pain which can lead to neck and shoulder pain as well. Over the years I’ve developed a sequence of things to remember in order to maintain good posture while sitting. Step 1: Make a lumbar roll. Take a bath towel and fold it lengthwise in half. Take that and roll it from one end to the other until you have a log shape. Secure the ends with a rubber band to keep it from unraveling. Step 2: When you sit in your chair, make sure you get your bottom all the way back into the crack of the chair. If you have any space between your bottom and the back of the chair, you are almost sure to slump. Step 3: While keeping your bottom in the crack of the chair, lean forward and take the lumbar roll and place it across your lower back, in the small of your back, around where your belt would be. Step 4: Do your best to maintain an upright posture with your tummy muscles tight. As I always tell my patients, “Suck in your tummy muscles, without holding your breath”. You may notice that your neck and shoulders feel more relaxed when your lower back is in a good position. I can’t tell you how many times people have come back to the office with reports of reduced neck and shoulder pain once they fix how they are sitting. Keep in mind that the type of chair you’re sitting in makes a huge difference as well. Try to avoid oversized, plush furniture and try to sit on firmer surfaces. If you are shorter in stature, you may need to put a pillow behind your back if you’re unable to get your bottom to the back of the chair without your feet coming off the floor. If that’s you, put the pillow behind you first, then place the lumbar roll between the pillow and the small of your back. Keep in mind that the lumbar roll can be used anytime you sit, including while you’re driving. It can come in particularly handy for those long road trips. Remember, with this technique as with anything, consistency is key. I hope these steps help! As always, if you have any difficulty sitting or are struggling with low back pain, call our office for a consultation. We’d be happy to help! Author Jim Storhok, PT, DPT  Physical therapists are experts in dealing with injuries, but your PT can't help if they don't know about your injury! You might be wondering who would keep an injury secret. The answer is lots of people! The first thing that comes to your mind might be an athlete, like a football player, or maybe a baseball pitcher. But athletes aren't the only ones that keep injury secrets. Performers like dancers keep injury secrets, and so do workers in all types of jobs. Why would anyone want to keep their injury secret instead of getting it treated and letting it heal? Read on… Stigma Although there have been big improvements in the culture around sports, performing arts, and worker's comp, some people still have the old "no pain, no gain" attitude. To some people, reporting an injury is an act of weakness, or a way of letting the team down. There can also be external pressure from coaches, parents, teammates, supervisors, or fans to keep playing or working. Fear of Loss With the focus on head injuries in recent years, athletes that get hit in the head know if they report concussion symptoms, they're coming out of the game. Workers who get hurt on the job fear loss of pay, or loss of their job. Performers who get hurt might fear that their replacement will outshine them on the stage and take their place. Competitive Advantage While the first two reasons can apply to athletes, performers, workers and most any other group that might be hiding an injury, this one is limited to athletes. If an opposing team knows a player is injured, and what the injury is, they might be able to take advantage of it. For example, if a football team has a running quarterback that has an ankle injury, it will change how the opposing defense plays. These reasons all make some sense, but they're also all shortsighted. Finishing a game, dancing tomorrow night, or working one more shift are never worth your long term health. Hiding a minor injury can turn it into a major one. It's never weak to report an injury and you're not letting your teammates, or coworkers down. If you're not up to your best, you owe it to the people counting on you to let them know. Letting a healthy player, performer, or worker take your place is the right thing to do. If you're injured, don't hide it! Let the right people know, then go to the right person for help - your physical therapist!  |
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