Category Archives: Blog

Q: When can my athlete start lifting weights?

According to the NSCA’s position statement, pre-adolescence (around ages 7–8) is a safe age to begin resistance training when using graduated modalities and loads. If the athlete is ready for organized sports, they are generally ready for some type of resistance training.

Q: What should I look for in a strength training program?

The appropriate strength training program depends on the athlete’s age and physical abilities. For ages 7–10 or beginners, programs should be geared toward free play and activities that challenge balance, coordination, and speed. For ages 10–14 or intermediate athletes, the focus should be on mastering bodyweight exercises and introducing resistance while emphasizing technical form. For ages 14–18 or experienced athletes, programs should gradually increase difficulty, maintain a focus on functional form, and incorporate higher external forces while preserving proper technique.

Carpal Tunnel Causes, Relief, and Treatment

March 11, 2026 Teresa Stockton - Blog, Hand, Wrist

What is Carpal Tunnel Syndrome (CTS) and Why Does it Hurt So Much?

The carpal tunnel is a small space at the wrist in which the median nerve and nine tendons pass through. The median nerve travels on top of the tendons through the tunnel. The tunnel itself is made up of your wrist bones and along the top of the tunnel is a thick fibrous ligament called the transverse carpal ligament. If the tendons become swollen (tenosynovitis) or if the tunnel size itself decreases because of injury, compression to the median nerve can occur. Symptoms of Carpal Tunnel Syndrome may include: pain during pinching and gripping, a feeling of clumsiness – the inability to hold things, numbness in the fingers at night, or a radiating pain up the arm.

Common risk -factors that lead to Carpal Tunnel Pain

There are many factors that can contribute to pain in the carpal tunnel, but these are some of the most common causes of Carpal Tunnel Syndrome.

Repetition – Overuse can occur with light forces. Irritation of the tendon can be caused by rapid, repetitive activity without a break. Decreased blood flow to the nerves and tendons may be caused by holding or gripping an object without relaxation.
Force – The muscles of the hand and fingers are contracted when gripping or pinching. These contractions place stress on the tendons that go through the carpal tunnel. Higher forces are more likely to expose you to greater risks.
Bending – The tendons in the carpal tunnel can be irritated by bending your hand. Bending your hand up, down, or sideways may inflame the tendons in the carpal tunnel.
Vibration – Nerves are especially susceptible to vibration. Common causes of vibration of the nerves in the carpal tunnel are power tools, steering wheels, or other mechanized equipment.
Impact – Your hand is not a tool. Hitting, moving, or jerking objects may damage the structures of the wrist. Even using a hammer transmits sudden force to these delicate structures.
Hormonal Changes during Pregnancy and Peri/Menopause – Estrogen acts as an anti-inflammatory, so when levels fluctuate or drop – women are more likely to experience CTS

How to Manage Carpal Tunnel Pain at Home

Reducing risk factors

Look carefully at your equipment and tools and try to eliminate the forces that are risk factors. This can include bending, vibration, impact, and repetition.

Tool Handles – A handle should have an optimum grip span of about 2 ¼ inches.
Gripping Surface – Use rubberized coating or tubing on your gripping surface. This will lower the grip strength required to hold onto the tool.
Reduction in vibration – Place a rubber or gel material on the handles or utilize gloves with rubber inserts to reduce vibration.

Resting the Wrist

Ice – Use an ice pack on the palm and wrist area for 10 minutes after intensive hand activities. This can be followed by the wrist stretches.
Rest – Rest your hands after frequent, forceful, or repetitive activities that last 30 – 60 minutes. Try doing a different activity which is not as stressful to your wrist and hand.

Stretches that can Relieve Carpal Tunnel Pain

Adopt a nerve and tendon gliding exercise program. Do these regularly

Nerve Gliding Exercises

Tendon Gliding Exercises

Tendon glides promote smooth movement of the tendons through the carpal tunnel. This helps improve mobility and blood flow in the wrist, helping to relieve pain. Start by sitting and resting your elbow on a flat surface and holding your hand straight up and down. For each of the poses below, you’ll return to this starting position each time. Hold each pose for a count of two and do them 10 times each, 3 times a day.

Hook: Bend the top two joints of your fingers down while keeping the thumb straight
Tabletop: Lower your fingers into a plank taking care not to bend them
Straight Fist: create an open fist, keeping your thumb up and straight
Fist: Close your hand into a fist with the thumb curling around the outside of your fingers

If your Carpal Tunnel Syndrome pain does not subside, call your physical therapist to schedule an appointment. Physical therapy may be able to reduce pain and remove the need for surgery.

How Prehab Improves Outcomes

March 4, 2026 Teresa Stockton - Blog, General Information

Stronger Before & After Surgery

What is Prehab?

Preventative Rehabilitation, or “Prehab,” is like a training camp before a major scheduled surgery such as Total Knee Replacement, ACL Tear Repair, or Rotator Cuff Repair. Its goal is to prepare your body for the physical demands of surgery and recovery, so you’re stronger and more confident going in. Many people fear a long, difficult healing process, but starting physical therapy beforehand can give you a clear advantage. A typical prehab program includes a warm-up, cardiovascular exercise, strength training, and functional movements designed to support everyday activities post-surgery.

Types of Surgeries that Benefit from Prehab

Prehab can benefit individuals undergoing a wide range of surgical procedures, including:

Total Shoulder Arthroplasty (Shoulder Replacement)
Rotator Cuff Repair
Spinal Surgery
Total Hip Arthroplasty (Hip Replacement)
Total Knee Arthroplasty (Knee Replacement)
ACL reconstruction

What are the Benefits of Prehab?

A stronger, healthier body is better equipped to handle the physical stress of surgery. Growing research suggests that prehabilitation can improve both immediate recovery and long-term results across a wide range of medical situations.

Short-term benefits of Prehab:

Reduced Post-Operative Complications

Patients who complete prehab often have fewer complications, such as stiffness, infection, or prolonged immobility. How you move before surgery directly impacts how you recover after.

Faster Recovery Time

During prehab, your PT evaluates your current function, pinpoints anything that could slow your recovery, and creates a targeted plan to strengthen those areas so you head into surgery better prepared instead of losing ground by staying inactive.

Shorter hospital stays

Getting physical therapy before surgery can cut your chances of needing inpatient rehab by 73 percent. Patients who are stronger before surgery achieve physical milestones more quickly than those who are not.

Boosts Confidence and Mental Readiness

A growing body of evidence suggests prehab programs can significantly reduce preoperative anxiety. Knowing what to expect and how to move safely eases fear and builds confidence before surgery.

Long-term benefits of Prehab:

Reduce Medical Costs

One study followed 61 patients throughout their surgery journey. A year after surgery, the group that went through prehabilitation spent about 45% less on healthcare than the group that received usual care. The usual care group also needed many more X-rays (47 compared to 17) and far more physical therapy visits (394 compared to 113), which added to their overall costs.

Improved Circulation

Improved circulation not only facilitates faster healing but also reduces the risk of blood clots forming. Many types of basic exercises and simple movements prescribed by a physical therapist can promote increased blood circulation.

Build endurance & strength to withstand surgical stress

Strong muscles recover faster. Prehab helps build the muscle support you’ll need post-surgery, especially in areas that may weaken during recovery.

Physical therapy is a key part of both preparing for and recovering from surgery. If you have a procedure scheduled, talk with your physical therapist about starting a strengthening program ahead of time to build up the muscles around the joint and help shorten your recovery. We’ll be with you every step of the way.

3 Types of Athletic Injuries

February 25, 2026 Teresa Stockton - Blog, Sports and Fitness

Did you know that most athletic injuries can be boiled down into three main categories? Acute, Overuse, and Chronic. Physical therapists that specialize in sports medicine, help athletes experiencing pain get back in their sport. From the time of the injury through recovery and performance, the licensed physical therapists that partner with PTandMe have the know-how and experience to get rid of your pain.

1.) ACUTE: Usually a result of a single traumatic event within the last five days. Examples: fractures, sprains, dislocations, and muscle strains.

2.) OVERUSE: Subtle and occur over time, making them challenging to diagnose and treat. Examples: swimmer’s shoulder, runner/jumpers knee, Achilles tendonitis, shin splints.

3.) CHRONIC: Usually has lasted at least three months or more.

COMMON CAUSES OF INJURIES:

Improper training and technique
Incorrect equipment fitting and support
Anatomic or biomechanical issues of athlete
Catastrophic event on or off the field

OVERUSE INJURIES AND BURNOUT
Overuse/overtraining injuries and burnout are major problems for adolescent athletes. Both can occur when students participate in sports year-round with no “off-season”, or have insufficient recovery time between practices and games.

WATCH for typical burnout signs:

Pain during or after activity, or while at rest
Lack of enthusiasm for practices or games
Dip in grades

PREVENT overuse injuries and burnout with these simple tips:

Allow enough time for proper warm-up and cool-down routines
Rest 1-2 days per week or engage in another activity
Focus on strength, conditioning, or cross-training during the “off-season”

Did you know that 50% of all sports injuries to student-athletes are a result of overuse?

SPRAIN
Sprains result from overstretching or tearing of the joint capsule or ligament which attaches a bone to another bone.

STRAIN
Strains, also referred to as pulls, result from over-stretching or tearing a muscle or tendon, which attaches a muscle region to a bone.

CONTUSIONS
Contusions or bruises are an injury to tissue or bone in which the capillaries are broken and local bleeding occurs.

TEARS
Tears are a complete separation of the tissue fibers.

Physical therapy and athletics go hand in hand. In many cases, your PT may be a former athlete that experienced an injury in their youth, and as a result, found a passion for rehabilitating others. If you are experiencing pain, or have already had an injury, don’t wait to talk to your physical therapist. The faster you ask for help the faster you can get back into your sport.

For more information about physical therapy and sports medicine – try the links below:

This article about athletic injuries was provided by PTandMe physical therapy partner: The Center for Physical Rehabilitation. More information about the Center and its locations throughout Grand Rapids, MI can be found on its website at www.pt-cpr.com

Age Appropriate Strength Training

February 17, 2026 Teresa Stockton - Blog, Pediatrics, Sports and Fitness

Recently concerns regarding appropriate training for our adolescent athletes has surfaced. Issues such as how much, how soon, or how specialized are addressed in our commonly heard questions below.

When Can My Athlete Start Lifting Weights?

The NSCA’s position statement states pre-adolescence (7-8 y/o) is a safe age to begin resistance training with graduated modalities and loads. Basically, if the athlete is ready for organized sports, they are ready for some kind of resistance training.

What Should I Look for in a Strength Training Program

It’s important to note that the type of programming is dependent on the athlete’s age and physical abilities.

7-10 Year Old or Beginner

Geared towards “free play”
Activities that challenge balance, coordination, and speed

10-14 Year Old or Intermediate Focus on Technical Form

Mastering body weight exercises
Introduction into resistance

14-18 Year Old or Experienced

Increase in difficulty
Maintain a focus on functional form
Higher external forces while maintaining proper technique

Signs that My Athlete is Overtraining

Ongoing decreased performance on field
Often injured or sick
Disengagement from sport and school
Mood swings
Physically tired all the time
Sleep issues
Overreactive emotional response to failure
Depression
Nutrition issues

A strength training and conditioning specialist can screen each athlete’s movements in order to determine a baseline level of movement and strength. They then develop exercises and drills that will enhance the good movement qualities while addressing any bad motor patterns that may exist. Main components that are often noticed by trained professionals are mobility(flexibility) and stability (strength) issues.

This article Written by The Center for Physical Rehabilitation at the Academy for Sports & Wellness, please visit: www.pt-cpr.com/academy

Heart Health Awareness

February 9, 2026 Teresa Stockton - Blog, Uncategorized

Get to Know Your Heart

Your heart is one of the hardest-working, most dependable organs in your body. During your lifetime, it will pump nearly 1.5 million barrels of blood, enough to fill 200 train tank cars! It is your body’s built-in engine, working every second to consistently pump blood to fuel your organs with oxygen and nutrients, clear out waste, and keep everything flowing smoothly at a healthy rhythm and pressure. Working with a network of blood vessels and its own built-in electrical wiring to keep a steady rhythm, your heart quietly supports everything you do, from sleeping and breathing to running and laughing.

Know Your Numbers – “The Big Three”

High blood pressure, high cholesterol, and high glucose levels (diabetes) are often linked and together greatly increase heart disease risk. To keep this powerful organ working at its best, regular monitoring of a few key health numbers can make a big difference.

Key numbers to keep track of include:

Blood pressure
Cholesterol levels
Blood glucose

While high blood pressure often shows no signs or symptoms, having your blood pressure checked regularly is important and easy to do. You can get screened at your doctor’s office and drugstores, or even check it yourself at home, using a home blood pressure monitor.

Recognizing the Warning Signs of a Heart Attack

Heart disease usually develops slowly over time. This means you may not notice it at first. Early signs of heart disease include:

Chest pain
Fatigue
Shortness of breath
Coughing
Wheezing
Swelling in the lower legs
Aching or numbness in the legs
Fast heart rate
Uneven heart rate

Ways to Keep Your Heart Healthy & Happy

Maintain a Healthy Weight

Being overweight or obese can increase your risk of high blood pressure, which is why health providers often use body mass index (BMI) to assess whether your weight is in a healthy range. At your next visit, a physical therapist can review your BMI and discuss practical ways to reach a healthier weight.

Eating a Heart-Healthy Diet

A study published in Nutrients found that ketogenic diets significantly reduced insulin and fasting glucose, while raising beneficial HDL cholesterol, thereby lowering several primary risk factors of cardiovascular disease development. A healthy ketogenic diet focuses on high-quality fats, moderate protein intake, and 7 to 10 cups of non-starchy vegetables daily, while avoiding added sugars and limiting carbohydrates to less than 50 grams a day. Foods like wild-caught fish, liver, extra-virgin olive oil, almonds, raw sauerkraut, and leafy greens contain important nutrients that help keep your blood vessels healthy, protect your cells, and support normal blood pressure. Refer to the updated Dietary Guidelines for Americans for healthy food options.

Music Moves Your Heart

Surprisingly, one of the easiest ways to support your heart may already be playing through your headphones. Your heartbeat changes and mimics the music you listen to. Research confirms that your heartbeat can indeed adapt to the tempo and intensity of the music you are listening to, with fast-paced, high-energy music tending to increase heart rate, while slower, relaxing music helps lower it. A healthy heart beats an average of 60–80 times per minute, and music can influence this rhythm. This phenomenon is driven by the part of your brain that processes sound, which sends signals to the part that controls automatic body functions, like heart rate and respiration. Music has also been shown to help with anxiety and getting enough sleep, which are also major driving factors for a healthy heart.

How Physical Therapy Supports Heart Health

Physical therapy isn’t just for recovering from injuries; it plays an important role in cardiovascular health, too.

A physical therapist can:

Design safe, individualized exercise programs
Help build endurance without overstraining your heart
Improve mobility and balance so you can stay active
Address pain or joint issues that limit movement
Support recovery after cardiac events or surgery

For people with heart disease, high blood pressure, diabetes, arthritis, or a history of inactivity, physical therapy provides a structured, supervised movement routine that builds confidence while reducing risk.

Healthy Hearts This February

February 4, 2026 Teresa Stockton - Blog, Events, General Information

Heart disease is the leading cause of death for both men and women. Uncontrolled high blood pressure is a leading cause of heart disease and stroke. More than 67 million Americans have high blood pressure. People with high blood pressure are four times more likely to die from a stroke and three times more likely to die from heart disease compared to those with normal blood pressure.

According to the Office of Disease Prevention, you can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease.

To lower your risk you can:

Watch your weight.
Quit smoking and stay away from secondhand smoke.
Control your cholesterol and blood pressure.
If you drink alcohol, drink only in moderation.
Get active and eat healthy.

The American Heart Association also has some great resources on their website including tips to stay active, and how to make every move count!

If you need help finding exercises and activities that fit your lifestyle and abilities talk to your physical therapist. PTs specialize in the science of movement, so who better to ask? If you don’t have a physical therapist make sure you check out our PT finder and get started on your path to a healthy heart this February!

Snow Shoveling Safety Tips

January 21, 2026 Kevin - Aging, Back, Blog

Snow Shoveling: A common cause of soft tissue injuries & low back pain

An average of 11,500 people are treated at emergency rooms for injuries and medical emergencies related to snow shoveling each year, according to a report released Jan. 17 by the Center for Injury Research and Policy at Nationwide Children’s Hospital. Data from between 1990 and 2006 shows the majority of the injuries were soft-tissue injuries, with the lower back being affected 34 percent of the time. Acute musculoskeletal exertion was the cause of injury in 54 percent of the cases, followed by slips and falls (20 percent) and being struck by a snow shovel (15 percent). Study authors recommended individuals talk to their doctor before shoveling snow, particularly those who do not exercise regularly, have a medical condition or are in a high-risk group. They also recommended alternative snow removal methods.

Clearing snow & Ice

Clearing snow and ice from driveways and sidewalks is hard work. To prevent injuries, follow these safety tips from the National Safety Council, the American Academy of Orthopaedic Surgeons, and other prevention organizations.

Dress warmly, paying special attention to feet, hands, nose,
and ears.
Avoid shoveling snow if you are out of shape. If you have a history of heart trouble, do not shovel snow unless your doctor says it’s okay.
Do light warm-up exercises before shoveling and take
frequent breaks.
If possible, push snow in front of you. If you have to lift it, pick up small amounts and lift with your legs, not your back. Do not toss snow over your shoulder or to the side.

Use ergonomic lifting technique

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques.

Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
Keep your loads light and do not lift an object that is too heavy
for you
If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
Walk to the new location to deposit the item rather than reaching or tossing

Video provided by the Center for Physical Rehabilitation with locations throughout Grand Rapids, MI. Check them out online here.

SENIORS NOTE:

Whenever possible, avoid shoveling snow first thing in the morning. If this is not an option, a proper indoor warm-up will prepare the body for additional activity. Jogging in place, or using a treadmill or stationary bike for 5-10 minutes are options for safely raising the heart rate while in a neutral temperature. As with any exercise, drinking lots of fluids will help maintain electrolyte balance and prevent fluid loss.

For more cold weather safety tips to keep you out of harm’s way this winter check the articles below!

Need help from a physical therapist?

We work with expert teams around the country to make sure you have access to the best care possible.

Cold Weather Exercise Tips: Running Safety

January 14, 2026 Kevin - Blog, Sports and Fitness

Cold temperatures and reduced exposure to sunshine can sometimes lead to Seasonal Affective Disorder (SAD) during the winter months. However, spending time outside exercising can help alleviate the symptoms of the winter blues. Even spending just 10 – 15 minutes outside in the sunshine to exercise can have compounding effects. Not only are you getting your daily dose of Vitamin D, but you also have the benefits of boosting endorphins in your body that will leave you with a stronger sense of happiness and lightness throughout the day.

While exercising in the cold may come with risks, there are also many things we can do before and after workouts to lower our risk of injury.

Follow our cold-weather exercise tips to run safely and comfortably through wintry weather.

Pay attention to temperature and wind chill: If the temperature drops below 0˚F or the wind chill is below -20F, you should hit the treadmill instead.
Protect your hands and feet: The body loses heat from any exposed skin; the head, hands, and feet often feel colder because they’re commonly left uncovered and have many blood vessels, so wearing protective clothing helps reduce heat loss and maintains warmth.
Dress in layers: It is important to start with a thin layer of synthetic material such as polypropylene, which wicks sweat away from your body. Stay away from cotton as a base layer, as it holds moisture and will keep you wet. If it is very cold out, you will need a middle layer, such as polar fleece, for added insulation.
Avoid overdressing: You should feel a slight chill off your body during the first 5 minutes of winter running; after that, you should warm up.
Remember sunscreen: Sunburn is still possible in the winter. It is also important to protect your lips with hydrating lip balm to prevent chapping.
Take it easy when it is frigid: The colder the temperature becomes, the greater your risk for a pulled muscle when running in the cold, so warm up slowly. Try our Pre-Run Dynamic Stretching Routine!
Be prepared: Know the signs of hypothermia, inform others of your outdoor whereabouts, and carry a fully charged cellphone
Do not stay in wet clothes: If you get wet from rain, snow, or even from sweat in chilly temperatures, you are at risk of hypothermia. It is important that you change out of damp clothing immediately and get to a warm shelter as quickly as possible.
Stay Hydrated: Despite the cold weather, you will still heat up and lose fluids through sweat. The cool air also has a drying effect, which can increase the risk of dehydration. Make sure you drink water or a sports drink before, during, and after you run.
Be extra careful in snow and ice: Check sidewalks before using them. Wear non-skid, rubber-soled, low-heeled shoes to help prevent slipping.

Stay Heart Healthy

Cold weather can make the heart work harder to distribute blood throughout the body. But a regular exerciser with cardiovascular endurance can make their heart muscle even stronger with these cold-weather sessions, better preparing the body for more strenuous workouts in the future, not to mention other daily life stress. If you have heart disease or high blood pressure, follow your doctor’s advice about exercising during this season.

With the right precautions, winter running can boost energy, improve fitness, and help you stay ready for spring. Feeling tight, sore, or dealing with a winter running injury? Physical therapy can help you stay strong and injury-free throughout the entire season.

Looking for help with a nagging injury? Find a physical therapist near you.

For more cold-weather exercise tips to keep you safe this winter check out the articles below!

Reducing Holiday Stress

December 3, 2025 Teresa Stockton - Blog, General Information

Don’t let yourself get overwhelmed with to-do lists. This year find ways to enjoy yourself and get rid of the stress that’s keeping you up at night with our quick tips! Reducing holiday stress is the key to enjoying the holidays – so what are you waiting for? We have some great ideas!

Plan Ahead and Prioritize

Sit down with your family and come up with a list of ideas on how you would like to spend the holidays. Decide which ideas would be the most stressful in terms of cost, time, and energy and cross them off your list.
Choose the things that you enjoy and can accomplish realistically. Prioritize the events that matter most to you and your family, and set a budget.

Clarify Your Values

Reflect on the way you spend the holidays. What is most important to you—spending more money on your loved ones or spending more time with them? Do you believe the idea that “love-equals-money”? Are you driven by perfectionism and competitive gift? Do you take the time to experience joy and the true meaning of the season? What other ways could you show your love? Do you enjoy shopping or is it a hassle each year? Is gift giving really meaningful or do you end up with lots of clutter and gifts that you do not really need? What, if anything, would you like to change about how you celebrate the holidays? Answering these and other questions can help to clarify your values for the holiday season, and result in a much more relaxed and meaningful time.

Simplify Your To-Do List

Here are some tips to simplify your holiday challenges:

Consider doing a Secret Santa or white elephant gift exchange instead of shopping for everyone in your family or friend groups.
Print our Elf Injury Medical Release Note and give yourself a night off.
There is no shame in ordering online – or not taking your kids in the store. Take advantage of curbside pick-ups and deliveries.
Don’t feel obligated to contribute to every single Sign-up Genius that comes your way
Are you already going out? Consider adding an errand or two before or after to cut down on the times you leave the home
Delegate – It’s okay to not be in charge of all of the tasks in your home.

Take Care of Your Health

Here are some suggestions:

If you are experiencing physical pain or weakness, ask for help. This could be causing your body more stress than you realize.
Get plenty of sleep each night.
Exercise regularly.
Don’t go off the deep end with holiday cookies or snacks. It’s okay to have fun, but try to keep it in moderate amounts.
Limit alcohol intake. Alcohol depresses the nervous system and can cause fatigue and sleep disturbances.
Take time to unwind. Take a hot bath or find a quiet place to enjoy some time alone each day. Even a few minutes can make a difference.
Stick to your healthy routine as much as possible.

Don’t Forget the Joy

Try to celebrate the holidays in new and creative ways. Remember that you are not a “human doing” but a human being! Enjoy the uniqueness of each special person in your life and enjoy the time you can spend just being together. Seek out the simple joys of the holiday season with your friends and family. Taking a walk around the neighborhood to look at holiday decorations, singing carols, playing games, or just talking are easy and healthy ways to positively experience the holidays.

Adjust Your Expectations

We get a lot of messages about how things should be at the holidays. We have been programmed to believe that the holidays are a time of great joy, love, and togetherness. The truth is that many people may be having a hard time during the holidays, whether they are grieving the loss of a loved one, having financial problems, or experiencing difficulty with their family relationships. Sadness is common during this time of year, which is often referred to as “holiday blues.”

One way to reduce stress and the “holiday blues” is to keep your expectations realistic. Things will likely not be perfect, no matter how hard you try. There may be disappointments, arguments, and frustrations, in addition to excitement and joy. Try to go with the flow, allowing for inevitable delays and setbacks. Do not have the expectation of perfection from yourself, as well as from others around you.

If you are grieving a loss or feeling sad and lonely, accept these feelings. Do not feel guilty about your sadness or try to force yourself to be happy just because it is the holiday season. If this is a difficult time for you, adopt a nurturing attitude toward yourself. Do not be afraid to seek support from family, friends, or a counselor. If the holidays are a lonely time for you, find ways to increase your social support or consider volunteering your services to those in need. Helping others in need is a wonderful way to celebrate the message of the holiday season, as well as an excellent way to help you feel better.

RESOURCES:
The American Institute of Stress
http://www.stress.org/

American Psychological Association
http://www.psych.org/

How to Live with Anxiety
https://www.buzzrx.com/blog/how-to-live-with-anxiety

Understanding Sciatica: Causes, Symptoms, and Effective Relief

November 18, 2025 Teresa Stockton - Back, Blog, Hip, Leg

What is the sciatic nerve, and where is it?

Your sciatic nerve is the longest and largest nerve in your body. It is up to 2 centimeters wide, about the same width as a penny. There are two sciatic nerves in your body. One on each side of your body, the left and the right side. Each sciatic nerve is actually a bundle of five nerves that stem from the lower part of the spine, between five different parts of the vertebral column. They then come together to form a cord of nerves that runs through the opening of the pelvis, all the way down to the bottom of the leg.

Symptoms of Pain from Sciatica

Sciatica occurs when there is pressure, trauma, decreased mobility, or inflammation of the nerve bundle, causing mild to severe pain in any area where the sciatic nerve runs.

Any of the following Sciatica symptoms can occur at any point from the lower back down to the feet.

Lower back pain
Burning or an electric shock-like pain
Tingling or “pins and needles” Numbness
Muscle weakness
Bladder/bowel Incontinence

Possible causes of Sciatic Pain Include:

Prolonged sitting
Poor posture
Contact injuries (including sports injuries)
Slip or fall accidents
Excessive bodyweight
Changes in the body from pregnancy
Nerve damage resulting from diabetes
Excessive heavy lifting, pelvic fractures
Bulging or herniated spinal disc(s)
Other spinal-related conditions.

Stretches that can Help Prevent and Alleviate Sciatica Pain from Flare-Ups

You can do these exercises at home, but it’s best to check with your doctor or a physical therapist before you try them. Try to do these moves at least twice a week, but you can do them more often if you feel relief. Do not do any exercise that makes your pain worse. You can also try these Ice/Heat Remedies to alleviate the pain immediately.

1. Seated Glute Stretch (Piriformis Stretch) – Stretched the glutes and lower back

Sit on a chair, with your legs on the floor. Bend the right leg, putting your ankle on top of the left knee. Lean forward and allow your upper body to reach toward your thigh. Repeat with the left leg on top of your right knee.

2. Knee to the opposite shoulder – loosens gluteal and piriformis muscles surrounding sciatic nerve

Lie on your back and bend your right leg towards your chest. Gently pull your right leg across your body toward your left shoulder. Hold this position for 30 seconds. Repeat with the opposite leg.

3. Standing hamstring stretch – eases pain and tightness in the hamstrings caused by sciatica

Begin by standing, and place your right foot on a higher surface, like a chair, an ottoman, or a step on a staircase. Flex your right foot, keeping your leg straight. A slight bend in the knee is OK. Bend your body forward slightly toward your foot. Make sure you bend enough to feel relief, not pain! Hold for 30 seconds and repeat with the opposite leg.

The Best Way to Treat Sciatica

Alleviating pressure on the sciatic nerve is the best way to treat sciatica. Although certain cases of sciatica can only be cured permanently through surgery, most can be managed with non-surgical treatments such as physical therapy. About 3 out of 4 people with sciatica usually improve and get fast sciatica relief in a few weeks. However, this is often easier said than done, especially if you’re unsure where the nerve compression has occurred and which exercises are likely to release this pressure. We know how much of a challenge sciatica pain can impose on your quality of life, and we are ready to help you start your journey toward relief and be by your side every step of the way.