Category Archives: Blog

Breast Cancer Previvor

Facing Breast Cancer: Shared Stories Part 2 (Previvor)

Breast Cancer Previvor

For Breast Cancer Awareness Month this October, we’re getting personal and sharing stories from women we work with and love, who have gone through their own health journey with breast cancer or conditions related to breast cancer. Each story and experience is different. We hope these stories help push someone who may be on the fence regarding mammograms and care, to be proactive about their health, advocate for early detection, and support those who may be going through similar journeys. 

Physical Therapy Appointment

Jenna’s Story: Breast Cancer Previvor  (Testing Positive for a BRCA2 Mutation)

I found out I had a BRCA2 mutation (a breast cancer gene) in 2012. My older sister was diagnosed with breast cancer at the age of 36, which is the same age our mom was when she was diagnosed with breast cancer for the first time. I was tested with a simple blood draw by the genetics team at my clinic and it was sent to Myriad Genetics for testing. My sister who had been diagnosed with breast cancer had already gone through genetic testing and when they found a break in her BRCA2 gene, her team wanted to know if her twin sister, me (her youngest sister), and her mom also had this same break. We did.

Even prior to my genetics testing, my care team wanted me to begin surveillance 10 years younger than my mom’s first cancer diagnosis, so at age 26. The plan was just yearly mammograms. I was 26 when I found out I had a BRCA2 mutation, but still young and stupid and put off my surveillance for a bit anyway. My OB was the person who really pushed me to take it seriously and go to my appointments and screenings.

When insurance tried to deny my mammogram at such a young age, she advocated for me and contacted them on my behalf to get it approved. I never had any issue with screening after that. My surveillance was a mammogram every year, a breast MRI every year, and a visit with an oncologist once a year, so I was being screened a minimum of every 6 months. Anything that was suspicious was taken very seriously. There were a couple of times when I found a bump or something abnormal and when I called to ask about it, they scheduled me to be seen right away for an additional mammogram or an ultrasound. Thankfully, those scares were always nothing and made me feel like I was a burden, but it was great that they never made me feel that way. One was simply a blemish on my breast, but they didn’t make me feel stupid at all for calling in about it! Better safe than sorry.

I remember trying to Google BRCA to find people like me and I couldn’t. It was maybe a month later that Angelina Jolie put out her Op-Ed about her medical decision after finding out she has a BRCA1 mutation. I began hearing about it a lot more after that, but I decided that whatever my journey, I was going to share it in hopes that it would help someone else. I now have a public figure account on Instagram where I share my journey and I have had lots of people reach out and tell me that my story has helped them. It’s the best feeling.

Choosing to Get a Mastectomy

Going back to when I found out, my now ex-husband and I took some time to think about it and talk it through, and we decided we wanted to have a family first because breastfeeding was important to both of us. I struggled to get pregnant both times, but in the fall of 2014, I welcomed my daughter Harper, and in the spring of 2019, I welcomed my son Oliver.

I felt good about my game plan because I had a solid care team who was monitoring me every 6 months. When I was pregnant, I had ultrasounds to keep up on my screening when I could not be in an MRI machine.

I then had a mastectomy in 2020 with a lot of complications. My plastic surgeon also helps run the wound clinic/hyperbaric department at the hospital I went to and while in surgery he actually sat me up and ran a dye through my veins to see how my blood flow looked. When he noticed that I was not getting proper blood flow to the nipples, he had me approved for hyperbaric dives through insurance starting the next morning.

Post Mastectomy Recovery

I remember being sleepy and still kind of out of it and wheeled into this department where they sized me for this weird helmet, checked my vitals, and then rolled me into a chamber room that looked like a submarine. I was the last one on that morning and there were 6 recliners in the chamber and 5 older people waiting on me. I was put into the 6th recliner, connected to leads, had pillows put under my arms and a blanket covering me up and the giant door was shut and locked.

I think I did 34 hyperbaric dives and it felt like a full-time job. It was Monday-Friday, each dive was 3 hours long and I also had to travel an hour each way to get there. I made friends with the people in the chamber with me, and almost every dive one of the older patients would pick a Western movie that was SO boring. On Wednesdays after my dives, I would see my plastic surgeon and he would evaluate my condition. Another complication was that I went directly to implant and the vertical incision under my right breast would constantly open no matter how careful I was.

Almost every week my plastic surgeon was having to cut away the edge of my skin to clean it up and re-stitch me. It got to the point where I developed a skin infection in that same breast that oral antibiotics would not clear, and I had to be admitted to the hospital for a couple of days of IV treatment (this was in February 2020). Those couple of days turned into a full week!

Shortly after my hospitalization my surgeon and I decided it was best to remove the implant on my right side and put an expander in and allow my body time to heal. Days after this surgery, the world shut down due to COVID, and I had a flat chest on the right side and a full breast on the left. I was supposed to go in for expander fills to stretch my skin once healed slowly, but those visits were flagged as unnecessary, and due to COVID restrictions, I had to wait a month before I could even begin going in for my fills. I had my expander removed and a new implant put in July 2020.

I also had fat grafting and revision surgery in August 2022 where they took some belly fat and inserted it into my breasts because you could see the ripple of the implants below my skin. This was an easy surgery.

Fat Grafting and Revision Surgery

How it Feels to be a Breast Cancer Previvor

Today my health is great! My breast cancer risk is behind me now, and everything has been taken care of. My scars are there but remind me of how strong I am, and I am proud of them. My one complaint is that I still don’t have much feeling in my breasts which I knew was a probability. I can feel pressure, but the nerves were all damaged during my surgery.

In addition to my mastectomy, I am now 5 days post-op (September 21, 2023) from my full hysterectomy and oophorectomy to reduce my risk of ovarian cancer to 0%. I am doing very well recovering from this surgery but did have one complication (shocker!). My surgeon/OB said that I had “a lot of” endometriosis that we were unaware of prior to my surgery.

I had been struggling mentally with the hysterectomy and almost pushed it off because I was nervous about kickstarting menopause and was sad that I was never going to have the option to have another baby if I chose to. But finding out about the endometriosis felt like a sign that I did the right thing. My surgeon said had I waited, things would have gotten “stuck” and it would have been harder for her to remove everything successfully, especially the ovaries which are what would cause the ovarian cancer.

View the Full Blog Series

Regular Breast Cancer Screenings  Breast Cancer Previvor  Becoming a Breast Cancer Survivor

 

 

 

 

Regular Breast Cancer Screenings

Facing Breast Cancer: Shared Stories Part 1 (Regular Breast Cancer Screenings)

Regular Breast Cancer Screenings

For Breast Cancer Awareness Month this October, we’re getting personal and sharing stories from women we work with and love, who have gone through their own health journey with breast cancer or conditions related to breast cancer. Each story and experience is different. We hope these stories help push someone who may be on the fence regarding mammograms and care, to be proactive about their health, advocate for early detection, and provide support to those who may be going through similar journeys. 

Physical Therapy Appointment

Laura’s Story: Regular Breast Cancer Screenings / Mammograms for Early Detection

“I was diagnosed with fibrocystic breast disease when I was 14 years old. I found a very large lump in one of my breasts when I was lying down one night. Shortly after, my family and I went vacationing with my uncle, who is a doctor. My mom told him about it and he examined me and suggested I get checked. My parents and the doctor decided to remove the mass since it was very large.

I remember the surgery was very quick. Just before I was wheeled away into surgery, my dad broke down into tears. When I woke up, the only thing I was upset about was being in pj’s because that meant someone changed me into them! But the surgery itself never stressed me out. Thankfully the mass turned out to be benign.

Looking back at my 14-year-old self, I thank God I wasn’t anxious at that time. For me, ignorance was bliss and it sort of protected me from any worry about being that young. I remember going back to high school with my chest wrapped in gauze. As a young teenager, breast cancer was not something I thought about much, even though I knew my family had a long history of cancer.

At first, after the surgery, I was scared because I was unfamiliar with fibrocystic breast disease, but as I learned more about it, a lump in your breast does not always mean it will turn out cancerous. I was actively looking for new lumps and learned how to do a breast self-exam. I continued these exams at home, scheduled regular breast cancer screenings, started eating healthy, and continued going to my follow-up appointments with my gynecologist. All of this has brought me peace of mind.

Recently, I had an ultrasound and mammogram done due to a breast lump, in which the results came back all clear. Thankfully, today my health is good.

I have opened up more about my experience with others – emphasizing that age is no exception to any of it, as well as gender. It is very rare that men are diagnosed with breast cancer, but not very long ago my uncle was diagnosed with this disease. Because of this experience and my family’s health history, it has driven me to educate myself more about new treatments, routine checks, and preventive breast self-exams, as well as considering genetic testing.”

How to Do a Self Breast Cancer Screening

Breast Cancer Self Screening

View the Full Blog Series

Regular Breast Cancer Screenings  Breast Cancer Previvor  Becoming a Breast Cancer Survivor

 

Top 8 Signs You Can Benefit from Outpatient Physical Therapy

benefit from outpatient physical therapy

We are so excited to have the opportunity to share what we’re all about. Without further ado, let’s get started on our Top 8 signs you could benefit from outpatient physical therapy. Some of these may be surprising…

#1 You Require Pain Medications

Physical Therapy is an Opioid Alternative

The U.S. is the largest consumer of prescription drugs in the world, but it doesn’t have to be. Physical Therapy is a safe, non-invasive form of treatment for patients experiencing musculoskeletal pain or injuries. Instead of masking symptoms, we get right to the source and help you heal. Manage pain safely with physical therapy instead of relying solely on opioids or other pain medications.

#2 You’re In Pain

Physical Therapy Treats Pain

If you are experiencing pain, we can help you treat the cause and not just the symptoms. In fact, physical therapists spend most of their careers working with patients to help them get rid of their pain so that they can do the things they enjoy most. If you have consistent pain and have been nursing an injury for weeks before seeking help from a medical professional, your body may have already begun to heal; and not always the way we would like it to. By going to physical therapy first, you can help cut down the time off work, off of sports, and promote healing much faster.

#3 Pre & Post Operative Recovery

Pre & Post-surgical rehabilitation helps patients regain their mobility after going through an operation. A post-op recovery plan typically includes:

  • Pain reduction
  • Exercises and stretches to improve strength, flexibility, and endurance
  • Balance and/or gait training
  • Patient education and self-care training

#4 Nagging Symptoms

Untreated, a nagging pain can become chronic pain. Overuse and Repetitive Strain Injuries (RSI) from work or sports can potentially lead to injury and sometimes surgery. These nagging pains are a warning from your body that you need help. Physical therapists can work with you to reduce your pain and prevent injuries from happening. By going through movement training, learning to take breaks when necessary, and developing stretch and exercise routines, we can get rid of that pain and keep you in your sport or workplace.

#5 Balance Issues

You may recall from Falls Prevention Week last month, that fall death rates have increased by 30% since 2007. For the most part, falls are preventable, and physical therapists are uniquely poised on the front lines in the battle against falls.

  • Have you fallen in the past year?
  • Do you feel unsteady when standing or walking?
  • Are you worried about falling?

If you answered yes to any of the above you could benefit from a fall prevention program to improve your strength, balance, & gait.

#6 Have Trouble Sleeping

Who knew physical therapists had so many skills up their sleeves?  Sleeping is one of the most important things that we can do for our bodies. Our bodies utilize this time for recovery and sleeping in a position that causes pain can prevent the body from recovering. Therefore, finding an appropriate sleeping position that results in your body feeling at ease is very important. In fact, part of rehabilitation is educating patients on how to sleep in a position that won’t aggravate the injury as they heal.

#7 Uncontrolled Descent

As physical therapists, we spend a good bit of time working with patients that suffer from muscle weakness. Whether it be from old age, prolonged bed-rest, or a neurological disorder, we can help.  If you or someone you know has trouble remaining upright or is unable to control their descent from a standing to a sitting position we can create a strengthening program designed specifically for their needs and ability levels.

#8 Limited Activities of Daily Living

Physical Therapy ADL

Last but certainly not least, we help people achieve their movement goals! If you find yourself unable to carry the laundry basket down the hall, wash the car, or basically any of the activities that you do on a daily basis, we’re here for that. Helping people reach their goals is our passion and nothing makes us happier than seeing you get back to the lifestyle you love most.

From infants to seniors, physical therapists are working hard each day to help the people of their communities be at their best. We hope you enjoyed our Top 08 signs that could benefit from outpatient physical therapy. Maybe you have already been treated for one of them. If you believe that you need physical therapy you can easily find a physical therapist near you and get started today. With in-person and virtual options available through Telehealth, there has never been a better time to get started on your care.

physical therapy near me

 

Sternocleidomastoid (SCM) Muscle Pain

Sternocleidomastoid (SCM) Muscle Pain

Sternocleidomastoid Muscle Pain; SCM Muscle

Patients with complaints of ear pain or fullness could have Sternocleidomastoid (SCM) muscle pain.

Sternocleidomastoid (SCM) muscle pain typically brings complaints of dizziness, sudden hearing loss, headache, or jaw pain, even when everything appears to be normal. If this is the case it might be time to consider a muscular or mechanical reason for the symptoms. Many patients with these complaints are referred to physical therapy clinics after months of testing that are inconclusive and often negative. We have found the sternocleidomastoid muscle is often the source of the patient’s complaints.

Pain and Symptoms Associated with the Sternocleidomastoid

Sternal Division
This is the muscle head that connects to the breastbone (sternum).
Pain may be felt in these areas:

  • Cheek and jaw
  • Sinuses
  • Back of the head at the bottom of the skull
  • Around one eye
  • Top of head

It may also be associated with these symptoms:

  • Tearing of eye
  • Visual disturbances when viewing parallel lines
  • Chronic “sore throat” when swallowing,
  • Chronic dry cough

Clavicular Division
This is the muscle head that connects to the collarbone (clavicle).
Symptoms may be felt in these areas:

  • Pain across the forehead
  • Frontal sinus-like headache
  • Earache
  • Nausea
  • Dizziness
  • Car-sickness
  • Faulty weight perception of held objects
  • Hearing loss in one ear

Physical Therapy can help patients experience Sternocleidomastoid (SCM) muscle pain relief in as little as one visit.

A physical therapist will evaluate the patient to determine which part of the Sternocleidomastoid Muscle is causing the patient pain, as well as the sensitivity levels of trigger points. Once a treatment plan has been determined our licensed physical therapists will work with patients on certain exercises and stretches designed to increase flexibility and strengthen the Sternocleidomastoid muscle. Hands-on manual therapy techniques are used to relax the muscle to help reduce pain levels. Dry needling may also be utilized to give relief to multiple trigger points.

This article was written by the physical therapists at Quad City Physical Therapy, located in Davenport, IA. More information about Qaud City PT can be found at www.quadcityptandspine.com

Ways to get rid of stress

6 Easy Ways to Get Rid of Stress

Ways to get rid of stress

When talking about stress, the first thing I think of is a quote from a poem by Damian Bar.  “We are in the same storm, but not in the same boat.” Our experiences and perspectives on situations are unique and can provide stress in different ways. Regardless of the size and shape of your boat, we invite you to practice some self-care and hopefully reduce the amount of stress you’re experiencing.

6 Ways to Overcome Stress

1. Exercise
Exercise is great for so many reasons. You already know it’s good for you, but did you know that it also helps reduce stress? Exercise causes your body to release endorphins, helps clear the mind, and can improve the quality of your sleep.

2. Promote Sleep
Stress can not only cause you to lose sleep, but lack of sleep is a key cause of stress! This cycle causes the body to get out of whack and only gets worse with time. Reduce your afternoon caffeine intake, spend time each day exercising, and try turning the TV off early. Instead of watching the news or binge-watching a new show, read a book.

3. Take Deep Breaths
“Take a deep breath” is not a cliché. For an easy 3-5 minute exercise, sit up in a chair with your feet flat on the floor and hands on top of your knees. Breathe in and out slowly and deeply, concentrating on your lungs as they expand fully in your chest. Deep breathing oxygenates your blood, helps center your body, and clears your mind, while shallow breathing may cause stress.

4. Eat Right
Eating healthy foods is a great way to get rid of stress. Avoid sugary, fatty snack foods as a pick-me-up. Fruits and vegetables are always a good option. Fish with high levels of omega-3 fatty acids have also been known to reduce the symptoms of stress.

5. Spend Quality Time with a Family Member or Friend
Combat stress by calling or texting a friend or family member. Put some time aside to grab a coffee or to talk. Having a scheduled time with someone can give you something fun to look forward to.

6. Listen to Music
When you feel overwhelmed, take a break and listen to relaxing classical or meditative music. Playing calm music has a positive effect on the brain and body. It can lower blood pressure and reduce cortisol, a hormone linked to stress.

What Does Self-Care Look Like To You

Take our poll to see what others are doing to relieve stress. 

Not every solution works for every person. If you need help finding stress relief or a self-care regimen that works for you, don’t hesitate to connect with a counselor or therapist for help. You’re worth it. PTandMe works closely with physical and occupational therapy clinics around the country. If you need help with an exercise program or are experiencing pain, please find the help you need to start feeling better today.

physical therapy near me
fall prevention at home

Fall Prevention: Fall Risks & Tips in your home

fall risks prevention tips at home

While falls can happen anywhere, more than half occur in the home. One in every three adults 65 and older fall AT HOME each year in the U.S. One of the easiest ways to help prevent a fall is to make sure that specific tripping hazards are addressed and removed. We’ve compiled a short list below to help you get started.

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COMMON WARNING SIGNS FOR FALLING ARE:

  • Feeling pain or stiffness when you walk
  • Needing to walk slower or to hold on to things for support
  • Feeling dizzy or unsteady when you get up from your bed or chair
  • Feeling weak in your legs
  • You take more than one medication
  • You have problems seeing
  • You have had at least one fall in the past year

RISKS TO CONSIDER WHEN FALL-PROOFING YOUR HOME:

Lighting

  • Is the lighting adequate, especially at night?
  • Are stairwells well-lit?
  • Is there a working flashlight in case of power failure?
  • Can lights easily be turned on even before entering
    a dark room?

Surfaces

  • Are there any wet surfaces that are frequently wet?
  • Are steps and stairs in good repair and the
    appropriate rise?
  • Do steps have handrails in good repair?

Trip Hazards

  • Are there throw rugs in the walking path?
  • Does the family pet often sleep in walking paths?
  • Is the carpet in good repair without tears or fraying?
  • Are there extension cords or raised door sills in the walking paths?
  • Is there a clear path from the bed to the bathroom?

If you feel that you are at risk for falls, talk to your physical therapy provider. Most physical therapy clinics offer fall risk assessments that can help determine any areas of risk. By participating in a fall prevention program, you can reduce the likelihood of a fall and increase the ability to live independently. Fall prevention programs mainly focus on core strength, flexibility, and patient education.

 

Physical Therapy Appointment

FLYR_FallPrevention_HomeFalls fall risks

For more information about balance and fall prevention click the links below:


fall risks    fall risks
Gamer Ergonomics

Gamer Ergonomics

Ergonomics for Gamers

You’ve probably heard of ergonomics and how important it is. However, most people typically think of them when setting foot in the workplace, but what if we told you that it applies to gamers as well?

That’s right! Gamers can use proper ergonomics to keep their body healthy and pain-free while keeping the game off pause!

Physical Therapy Appointment

What is Proper Gamer Ergonomics Posture?

Posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down. Gaming posture, therefore, is simply the position in which your body is in while gaming, which, more often than not, is in the sitting position.

Prolonged periods of sitting can increase your risk for muscular imbalance and joint degeneration of the hips, spine, and shoulders. This is why the #1 thing you can do to improve your gamer ergonomics is to take a standing break to stretch out and loosen up your body.

Some ailments that can be caused by improper gamer posture can include but are not limited to:

  • Back pain
  • Neck Pain
  • Improper balance
  • Muscle tightness

Proper Gaming Posture

We all know that playing video games while standing isn’t the ideal way to play, as most of us want to kick back and relax when firing up the console or PC, so some ways to improve your gaming posture when doing so include:

  • Sitting up straight in your designated gaming seat with your lower back supported by a lumbar curve.
  • Sitting with your bottom & thighs distributing even pressure on your seat.
  • Making sure that your monitor or TV is at eye level to put less strain on your neck.
  • Keep your controller or mouse and keyboard in a position where your wrists are straight and not angled upwards or downwards.
  • Making sure that the area behind the knee is not touching the seat.
  • Keeping your feet flat on the floor or on a footrest.

Proper gaming ergonomics promotes good posture and helps:

  • Keep bones and joints in the correct alignment so muscles can be used properly.
  • Decrease the abnormal wearing of joint surfaces that could result in arthritis and other severe conditions over time.
  • Decrease the stress on the ligaments holding the joints of the spine together.
  • Prevent the spine from becoming fixed in abnormal positions.
  • Counter fatigue because muscles are used more efficiently, allowing the body to use less energy.
  • Prevent strain or overuse problems.
  • Avert backaches and muscular pains.

Ergonomics play an instrumental role in how your body feels on a day-to-day basis, helping prevent suffering injuries due to strain and overuse.

Physical and occupational therapists have experience working with patients to improve posture and ergonomics. For more information, find a therapist near you today!

physical therapy near me

Preparing Athletes for a New Season

Back to Sports – Preparing Athletes for a New Season

Preparing Athletes for a New Season

Physical Therapy Appointment

Stepping onto the field, court, or track after a hiatus feels like reuniting with an old friend. To help athletes prepare for an upcoming season, we consulted with expert Brad Perry, owner of Kingwood Occupational & Physical Therapy in the Greater Houston area, for practical tips on training and injury prevention. Brad is a licensed physical therapist, USA Triathlon-Certified Coach, USA Track & Field-Certified Coach, an Adjunct Faculty at the Institute for Athlete Regeneration, where he teaches certifications for Sports Manual Therapy to the MLB, NBA, NFL, & NHL sports medicine teams, and a consultant for the Olympian Ryan Bolton.

How can athletes prepare for an up-and-coming sports season?

Some of the biggest things that people leave out are the recovery and rest portions.

They think about the output of what they need to do. They think ‘I have to put in all this training’, but they never schedule recovery and rest and coaches do it as well. They’ll schedule out all these weeks of training, but they forget to schedule out days to recover and rest properly. Some athletes think “Instead of recovering I’m going to go do an extra rep or two for whatever that sport is” and so then they end up overdoing it.

A lot of research has shown that rest and recovery is usually the most important thing for an athlete to do to prevent injury.

Sleep is Just as Important as Recovery and Rest

Young athletes can forget that sleep is so important. They stay up late studying and then they wake up the next morning, get to practice, and run on only five to six hours of sleep. Young athletes need sleep, especially if they’re a teenager, they’re growing and they need sleep. They need at least 8 hours of sleep.

Scheduling sleep and recovery days, of course, are some of the most precious things to keep in mind before getting back into a sport. I recommend all athletes have an athletic assessment performed on their mobility and strength before the season begins. That will examine where their weaknesses are, where their immobility and tightness are in their body. 

Most people get a school physical which is an assessment of general issues to make sure there are no alarming issues, such as with the heart and lungs, whereas an athletic assessment will uncover any underlying, detailed issues that might lead to injury. 

What routines should athletes do before starting their season? (ie. Basketball, cross-country, volleyball, football)

Trying to do some kind of strength and conditioning before the season gets rolling is important.

If an athlete hasn’t been training over the summer, it’s going to hit hard when they get out and try to practice.  From an individual standpoint, looking at their [athletic] assessment of what we were talking about before;  the mobility and strength assessments, looking at those and seeing what their strengths and weaknesses [are], and then we can teach them what exercises they need to be doing. From there, I [physical therapist] can prescribe the proper exercises and the proper strength and mobility exercises for them. Based on their assessments, we would focus on that routine.  For instance,  if they have decreased mobility in their ankle joint, we’d give them some ankle stretches. 

Athletes shouldn’t just go through the motions of a dynamic warm-up if they don’t know what’s weak and what’s tight.

Dynamic warm-ups should be specific to the athlete, and not necessarily to the team. They’re going to do warm-ups for the team, but at an individual level, an athlete should take 5 minutes before the team warm-up to focus on their specific strengths, weaknesses, and tightness.

What equipment do you suggest purchasing before going back to sports training? What should they pack in their duffel bag?

Proper shoes.

Make sure that they’ve tried those shoes on [and that] they’ve practiced in those shoes before game day. You know, you can’t just walk in — and that’s one of the biggest things– sometimes people throw on a pair of shoes and go run cross country or play basketball, and they’ve never tried their shoes on before, except on gameday. Then, all of a sudden, they have pain in their feet because they don’t fit properly. So, make sure they have the proper shoe wear at that point.  Each sport will have its equipment, but I think footwear is the most important thing.

What are your nutrition recommendations to prepare for sports training?

Clean eating is #1. When I say clean, I usually talk about eating your nutrients instead of just relying on shakes and things like that.

If you try to hit all the proper nutrition [goals] through actually eating the proper food, then you’ll probably check all the boxes off as far as getting the right amount of vitamins and minerals into the diet. Every sport is going to be a little bit different depending on what their needs are. One sport might need more protein or runoff carbohydrates than another sport, so it is going to be specific to their sport on what their food pyramid looks like.

Every pyramid is going to be a little bit different. Everybody thinks about the food pyramid, but in sports, every sport is a little bit different as far as energy levels and what they need to produce the best energy. If they haven’t already, I would definitely recommend talking to a dietitian, that way they understand what they need for their body to be fueled properly. Sometimes they’re just focused on calories and they’re eating bad food, with lots of sugar, and that doesn’t benefit an athlete at all.

Should athletes get a pre-participation sports physical?

There are physicals and then there are athletic assessments.

I have helped with school physicals every year. What it checks for is scoliosis, you’re checking for [any alarming] conditions. They’ll do a test on the strength of their shoulders to see if they can hold their arms in certain positions. It doesn’t tell you a lot about their specific weaknesses and strengths. [During a physical], they’ll listen to the heart and lungs, listen for heart murmurs or lung issues. And so that “checks the boxes” as far as being able to play the sport. Athletic assessments assess the athlete’s ability to perform the sport. The physical is [used to determine] if they can physically participate. The athletic assessment is [used to determine] if they can perform that sport to the best of their ability.

The athletic assessment is assessing, “What do they need to do to be able to get back to that sport?” We watch them squat. We watch them lunge. We watch them do a push-up. Then we usually [have them] do about 8 or 9 different types of movements to watch and assess their weaknesses. “Why can’t they perform this certain movement?” Well, is it because they’re weak or is it because they can’t move that way? So, they [may be] tight. If we do a squat, we can assess why they can’t go all the way down on a squat. “Is it because their glutes are weak or is it because their hips are stiff?”

That’s what a physical therapist should be able to do, to look at the mechanics of that movement and determine what’s stopping them, whether it is a strength or a mobility issue.

___________

We’d like to thank Brad Perry, PT, MS, STS, FAAOMPT,  for taking the time to answer our questions.  To find more information about his clinic in Kingwood, TX, or find a physical therapist near you, click the button below.

physical therapy near me

Back Pack Safety

Backpack Safety 101

Back Pack Safety
With summer coming to an end and the need for school supplies and backpacks returning, here are a few tips to keep in mind when shopping with your child. Continue below for back pack safety tips to make sure your kids don’t have any unnecessary back pain this year.

Size

  • Should Not Extend Above Shoulders
  • Should Rest In Contour Of Low Back (Not Sag Down Toward Buttocks)
  • Should Sit Evenly In Middle Of Back

Fit

  • Shoulder Straps Should Rest Comfortably On Shoulders And Underarms, With Arms Free To Move – Tighten Shoulder Straps To Achieve This Fit
  • Tighten Hip And Waist Straps To Hold Pack Near Body
  • Padded Straps Help Even Pressure Over The Shoulders

ThinkstockPhotos-78779211

Weight Of Pack

  • Should Never Exceed 15% Of The Child’s Weight To Avoid Excess Loads On The Spine

BackPack Weight Charts

Lifting Of Pack

  • Proper Lifting Is Done By Bending The Knees, Squatting To Pack Level, And Keeping Pack Close To Body To Lift First To Waist Level And Then Up To Shoulders

Carrying The Pack

  • Keep Both Shoulder Straps In Place And Pack Centered
  • Spinal Forces Increase With Distance From The Body’s Center

Posture

  • Uneven Stresses On The Spine Can Cause Muscle Imbalances. This Can Lead To Pain And Possibly Functional Scoliosis.

If your child does start to complain of constant back pain, talk to your pediatrician and make sure that it isn’t a more serious issue such as scoliosis.

Scoliosis is a medical condition in which the spine is curved either front to back or side to side and is often rotated to one side or the other. It can occur at birth (congenitally), develop over time having no obvious cause, but often seen related to posture and growth (idiopathically) or due to an injury or the other condition (secondarily), such as cerebral palsy or muscular dystrophy. The most common type is adolescent idiopathic scoliosis. It usually develops between the ages of 10 and 15, during periods of rapid growth. There are two kinds of curves, single or “C” curves and double or “S” curves. “C” curves are slightly more common than “S” curves. The curve can occur in the upper back (thoracic), lower back (lumbar), or a combination of both.

Strength for necessary upright postures of daily life is essential. Sometimes it cannot be maintained due to a “growth spurt,” fatigue from daily postural demands or poor postural habits common among adolescents. A physical therapist can analyze a patient’s history, habits and activities which may be contributing to their curvature and symptoms. Common findings include tightness and decreased motion and strength in the hips and pelvis, causing the lumbar spine to compensate with side bending and rotation. Treatment will include muscular re-educating techniques and manual techniques to restore motion, posture training, specific strengthening and home exercises.

Benefits of Water Aerobics

The Benefits of Water Aerobics

Benefits of Water Aerobics

When summer gets too hot (Especially in August!), it’s good to break free from your typical outdoor exercises in your workout to avoid overheating. If you’re looking for a break from the heat and don’t want to ruin your routine, swimming laps or doing aquatic exercises are great alternatives. 

Both swimming and aquatic exercises (water aerobics) provide a great workout. Swimming laps build up endurance, speed, and strength, but if you’re unfamiliar with proper swimming techniques, or don’t have a lot of endurance, it’s better to start with water aerobics.

The Benefits of Water Aerobics

Aquatic exercise routines keep you cool in the summer and provide full-body aerobic workouts with anaerobic benefits. Some health benefits include burning calories, strengthening the muscles, improving cardiovascular health, and more balanced mental health. Plus, you get bonuses that you can’t get from a dryland exercise routine; these include:

  • Buoyancy: Water decreases the gravity placed on limbs. The decrease in gravity makes movement easier by lessening the stress on joints, muscles, and bones.
  • Water Pressure: Water surrounds the body and helps blood circulation in the joints. This can reduce swelling, and as swelling decreases, the range of motion can increase.
  • ResistanceWater provides a full-body workout to strengthen every working muscle. Muscle toning, weight reduction, and sensory awareness can improve with aquatic exercises.

Starting a Water Aerobics Workout

No matter how beneficial aquatic exercises are for the body, stay within the bounds of your swimming abilities. Most water aerobic exercises can be performed in waist-deep water. There is no reason to put yourself at risk in the pool. Simple exercises to help get you started include:

  • Jumping Jacks
  • Running/Walking
  • Squat Jumps
  • Side Shuffling
  • Scissor Kicks

Water aerobics is a great way to boost the overall health of your body. So take advantage of your local pools while you still can. If you are on a workout plan provided by a medical professional or have been put on medical restrictions, contact your provider today to determine if you could benefit from a water aerobic routine.

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