All posts by Teresa Stockton

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PT News October 2021

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This time in PT News we recap what our clinics have been posting throughout Sept/October 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Arm Pain

1. Arm Pain? Check the Neck!

Written by JACO Physical Therapy with multiple locations in O’ahu, HI.

Do you have a deep ache or weird sensation in the shoulder, elbow, or hand? Does it come and go? Does it get worse when you stay in one position for too long, sometimes spreading into other areas? Do you massage or “shake it out” to get relief?  Check the neck!  Read more

 

get active square

2. Marathon Series: 4 Parts

Written by The Center for Physical Rehabilitation, an outpatient physical therapy practice with locations throughout Greater Grand Rapids, MI. 

Welcome to the blog and video series of my marathon training! I want to preface that this series will not be a detailed training plan, but a combination of reflection, describe shared principles in rehab and running, and a showcase of the clinician talent at CPR. Read more

 

Groin Strain

3. Pulled Groin or Sports Hernia? How to Tell the Difference

Written by O.S.R. Physical Therapy, an outpatient physical therapy group with 4 locations in MN.

It’s one of the most painful moments of any athlete’s life. Doing a fast cut-over during practice or twisting too much to avoid another player, suddenly you feel a sharp pain in your inner thighs and up into your groin. Clearly, you’ve strained your groin – but, is this strain just a pulled groin or sports hernia?…  Read more

We hope you enjoyed our picks for the PT News October 2021 edition.

Find these locations and others to start feeling better today!

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What do Physical Therapists Do

Physical Therapists Do More Than Treat Pain

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What do physical therapists do

October is our favorite month of the year because it is National Physical Therapy Month!  This month-long celebration is here to recognize the impact physical therapists make in restoring and improving motion in people’s lives. What do physical therapists do? Physical therapists work to improve strength, flexibility, and independence, by working to remove pain, injury, and weakness!

Here are a few of the reasons patients come to physical therapy each day!

Physical Therapy treats pain

To Reduce or Eliminate Pain: If you are experiencing pain, physical therapy can help you treat the cause and not just the symptoms of your pain. Physical therapists work one-on-one with patients to achieve long-term solutions without the use of expensive prescriptions or tests, saving them both time and money.

physical therapy postpones surgery

To Prevent or Postpone Surgery: While surgery can be the best course of treatment for certain diagnoses, there is increasing evidence demonstrating that conservative treatments like physical therapy can be equally effective and cheaper for many conditions. One study showed that physical therapy can lower patient treatment costs by 72 percent, and it has been proven to remove or reduce the need for surgery in many cases. In the event that surgery is needed, a pre-op visit can help make recovery easier and safer.

physical therapy prevents falls

To Improve balance and prevent falls: According to the CDC, falls are the leading cause of injury and death for Americans over 65. Fall prevention programs offered by physical therapists are designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk.

physical therapy prevents sports injuries

To Prevent Sports Injuries: Physical therapists work with athletes on many levels to prevent injury while promoting improved performance. By evaluating body movements and muscle strength, physical therapists can help you solve what body mechanics need to be corrected and create an injury recovery program for you to ensure a safe return to your sport with a competitive edge.

physical therapy covid recovery

To Regain Strength after COVID-19: Even patients that weren’t hospitalized can experience multiple symptoms that may last several weeks or even months. Our therapists will provide you with a comprehensive evaluation to develop an individualized treatment plan to overcome your impairments and restore your strength.

physical therapy can help you achieve health goals

To Reach Overall Health Goals: Physical therapy can help those that have had trouble with mobility or are looking to improve strength and overall health. Physical therapists can tailor programs to each patient’s ability levels in order to improve confidence and independence while reducing the risk of future injury.

Physical therapists work collaboratively with their patients to empower them to reach their individual goals, meet their needs, and overcome their challenges. In many cases, patients develop a lifelong relationship with their physical therapist to maintain optimum health and movement abilities throughout their lifespan. Now that you know what physical therapists do, if you or anyone that you know need physical therapy services, contact us today to have a physical therapist come to your home and make October your healthiest month yet!

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MedRisk (2021). Statistics Spotlight: Physical Therapy Reduces Costs [Online]. Available from: https://www.medrisknet.com/statistics-spotlight-physical-therapy-reduces-costs/ [Accessed 7 October 2021]. 

 

Pros and Cons of Carb Loading

The Pros and Cons of Carb-Loading

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Pros and Cons of Carb Loading

Carb-loading diets have recently become popular in the sports and fitness community as a way to improve stamina and boost energy levels by increasing muscle glycogen levels by about 50%. Carbohydrates are your body’s main energy source when exerting yourself, and complex carbs such as legumes and whole grains are an essential part of every athlete’s diet. Carb-loading, however, is not a beneficial strategy for everybody. Loading up on carbohydrates has both its pros and its cons for different athletes.

What is Carb-Loading?

Carb-loading involves increasing carbohydrate intake around one to four days before a sporting event. Excess carbohydrates are stored in the muscle as glycogen, which offers a source of protein during physical exertion. The idea of carb-loading is to maximize glycogen stores in muscles before a competition, helping to improve stamina.

Loading up on carbs before an event works best for endurance sports such as marathon running, long-distance cycling, cross-country skiing, and lap swimming. It’s not as effective, however, for high-intensity team sports and everyday training. In general, carb-loading is best reserved for activities that involve more than 90 minutes of nonstop moderate to high-intensity exertion.

The Benefits of Carb-Loading

When applied to a training routine properly, carb-loading can help athletes to go for longer without experiencing fatigue. Normally, only small amounts of glycogen are stored in muscles, and when this supply runs out, exhaustion sets in. Carb-loading increases glycogen stores in tissues, giving individuals more energy at their disposal to use during competition. Eating plenty of carbohydrates also helps to build muscle mass and prevent age-related muscle loss.

The Pitfalls of Carb-Loading

Following a carb-loading diet can cause more harm than good for certain populations. Casual gym-goers and high-intensity sports teams should avoid too many carbohydrates, as such a meal plan can lead to water retention and weight gain. Not only will this affect physical performance, but it may have long-lasting health implications. Carb-loading can also cause digestive problems such as bloating. Many foods that are rich in carbohydrates also contain dietary fiber which, while beneficial in small amounts, can lead to constipation and diarrhea in large doses.

While carb-loading can be beneficial for some individuals, it’s not necessarily an ideal strategy for all athletes. Eating an excess of carbohydrates only increases stamina for those who are competing in long-distance or endurance events. For daily workouts and most popular sports, carb-loading can actually detract from performance and lead to weight gain and digestive issues.

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Read more information about Game Day Nutrition.

Game Day Nutrition

 

PT News PTandMe

PT News August 2021

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PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout August 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

ACL Knee Pain

1. Knee ACL and Lower Extremity Injuries: Can we prevent them in our young athletes? 

Written by Mishock Physical Therapy with multiple locations in Montgomery, Berks, and Chester Counties.

Lower extremity injuries make up 66% of all sports injuries, the knee being the most commonly injured joint. (Med Sci. Sports Exerc. 2002) The anterior cruciate ligament (ACL) is one of four ligaments in the knee that holds the thigh and leg bones together. The ACL ligament is often injured in sports. The ACL ligament tear often requires orthopedic surgery (ACL reconstruction). It is estimated that 350,000 ACL reconstructions are performed annually in the USA. Over 100,000 of these repairs happen in NCAA athletes per year, alone.  Read more

 

Core Strength Improve Balance

2. Strengthening Your Core Can Improve Balance

Written by One to One Physical Therapy & Aquatics, an outpatient physical therapy practice with locations in Lake Worth, Boca Raton, & Delray Beach, FL. 

Did you know that strengthening your core muscles is linked to developing better balance? It’s true! When your core muscles are strong, they have a better chance of preventing you from experiencing chronic lower back pain and developing other injuries. They also prevent you from losing your balance or falling over. A strong core helps to keep you in an upright position, especially as you get older and develop more of a risk of falling and hurting yourself. Read more

 

Mountain Biker Physical Therapy

3. Freeride Mountain Biker Carson Storch Pushes the Limits

Written by Rebound Physical Therapy, an outpatient physical therapy group with locations throughout Greater Bend, OR. 

In the sport of freeride mountain biking, taking big risks often produces big rewards. Professional freerider Carson Storch knows this firsthand. The 28-year-old Bend native has spent the last decade competing in high-profile slopestyle and freeride competitions and starring in mountain biking film projects in which he pushes the limits of the sport…  Read more

We hope you enjoyed our picks for the PT News August 2021 edition.

Find these locations and others to start feeling better today!

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PTandMe was recently recognized as one of the Top 100 Physical Therapy Blogs Online by feedspot.com!

Physical Therapy During COVID

Physical Therapy During COVID

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Physical Therapy During COVID

We are here for you! We are still following CDC guidelines to reduce the spread of COVID-19. Our staff continues to wear masks and disinfect frequently used surfaces. If you’re looking for an additional way to attend physical therapy during COVID telehealth appointments for patients that may not feel comfortable coming into the clinic. Telehealth uses both VIDEO and AUDIO so that we can have two-way communication during virtual visits. 

  • We’ll email you a link.
  • You’ll join a video chat using a smartphone, laptop, or tablet. 
  • We’ll take you through a full therapy session with a major focus on exercises that restore joint range of motion and address tissue dysfunction. Then we’ll email you a thorough home exercise program.

While it may be tempting to stop before your treatment program has concluded, stopping too early can cost you both in terms of your health and your future goals. Here are some possible risks to stopping therapy before your body is ready:

  • Risk of Re-injury 
  • Ending treatment before learning how to maintain your health and strength
  • Result in costly tests & unnecessary appointments, even emergency room or hospital stays
  • Permanent bodily damage

You wouldn’t think of skipping your heart medication or your antibiotic. Physical therapy is no different! Consider physical therapy as you would another prescription from your doctor as part of your road to full recovery.

If you’re having trouble figuring out where you are on your physical therapy journey, see below to find out where you may see yourself:

Stage 1, Protection Phase: your body’s aim at this point is to protect your injury from any further damage; gentle movement can be added to maintain mobility, treatments to help control inflammation and pain 

Stage 2, Repair Phase: Your body has transitioned to repairing the injured tissues which commonly lasts up to six weeks post-injury; strengthening exercises are added as tolerated, and increased function begins

Stage 3, Remodeling Phase: the period between six weeks and three months is when your healing tissue is reasonably mature and will automatically stimulate additional new tissue to help strengthen and support the healing tissue until it meets the demands of your normal exercise or physical function

Stage 4, Ongoing Repair and Remodeling: this final stage of tissue repair can last from 3 months up to 12 months; physical therapy treatments focus on improving the quality of the new tissue and preventing reinjury

We can assure you that attending your remaining physical therapy appointments is a good investment for your health, now and in the future! Many of our physical therapists offer telehealth appointments in addition to on-site visits. Find one near you today!

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Sarcopenia

Fighting Sarcopenia (Muscle Loss Due to Aging)

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Sarcopenia

Sarcopenia, or muscle loss due to the normal aging process, is common as the body becomes resistant to regular growth signals. After a person turns 30 years old, the average rate of muscle mass decrease per decade can be as high as 8%(1).  Sarcopenia causes a person’s body to become functionally impaired and frail in old age. It is estimated that the range of clinical sarcopenia exists as low as 8.8% in older women and up to 17.5% in older men(2). Older people who experience this muscle-wasting condition have various treatment options, including physical therapy and body contouring for muscle loss. These non-surgical cosmetic treatments can help to firm and tone muscles.

How Does Aging Cause Muscle Loss?

Adults usually achieve peak muscle mass at some point during their early 40s(3). Gradual muscle loss happens afterward. Age-related decrease of skeletal muscle mass and disease can affect muscle performance and physical function. Meanwhile, the decrease in physical function and mobility connected to sarcopenia can lead to falls(4).

Researchers are studying ways to slow, reverse, or prevent such conditions. Medical professionals diagnose sarcopenia by examining flexors and extensors for signs of muscle loss. People can also take steps to slow or reverse muscle loss due to aging.

Overcome the Main Factors that Accelerate Muscle Loss

Besides the normal aging process, other factors can cause a muscle imbalance, including:

  • Not Moving Enough: Inactivity includes a sedentary lifestyle, like sitting at a desk all day or lying in bed after an illness or injury.
    Not using muscles is a common trigger of sarcopenia(5), resulting in faster muscle loss and increased weakness.
  • Inflammation: Inflammation helps the body rebuild damaged cells after injury or illness. Long-term diseases like rheumatoid arthritis (RA), however, can cause inflammation that leads to muscle loss. A person’s body may experience decreased muscle mass due to a low-protein or low-calorie diet. Other factors include age-related lifestyle changes, such as problems cooking or altered sense of taste.
  • Chronic Physical Stress: Sarcopenia becomes more common in several health conditions that increase stress on the body, such as chronic kidney disease(6).

Exercise Regularly

Keeping muscles active is one of the most effective methods to fight sarcopenia. As the timeless adage goes, “If you don’t use it, you lose it.” A good workout program combines weight-resistance exercises, aerobic exercises, and balance training. An older adult should consider doing two to four exercise sessions every week to get the optimum results(7).

Here are some of the best types of exercises to consider:

  • Fitness Training: Physical activity like endurance training and aerobic exercise can help control sarcopenia. Older adults could combine aerobic and resistance exercises for workout programs(8).
    More research is needed to determine whether aerobic exercises without weight resistance exercises would produce the same results.
  • Resistance Training:  Some examples include weightlifting and resistance bands. These exercises create tiny tears in muscle fibers, boosting muscle strength and muscle mass(9).
  • Walking: Significantly reducing walking for two or three weeks can drastically reduce muscle mass and strength(10). Another benefit of this exercise is that it is usually free unless people walk on a treadmill in a commercial gym. Senior citizens can take different approaches to add more steps to their daily lives. For example, they can try to increase their daily walking distance by 10% every month.

Boost Intake of Muscle-Friendly Substances

A diet deficient in protein, particular vitamins, and minerals, or calories can cause a higher risk of muscle wasting. Here are some nutrients people can add to their diets:

  • Protein; Nutritional issues like protein deficiency become more common among adults over 60 years old(11).
    Some good sources include:
    ● Meat
    ● Fish
    ● Eggs
    ● Soy
    ● Whey

Leucine is among the nine essential amino acids (EAA) people must get from food and supplements. Its functions include increasing muscle mass(12).

  • Amino Acid (Creatine): The liver, kidneys, and pancreas make this byproduct amino acid. Sources like meat or Creatine supplements might trigger muscle growth.
  • Vitamin D: Studies show Vitamin D deficiency is linked to sarcopenia. However, more research is needed about the reasons for this relationship(13).
    Minimally processed food is always the best source of nutrients. Nevertheless, some studies show that Vitamin D supplements may boost muscle strength(14).
  • Omega-3 Fatty Acids: Fatty fish like tuna, salmon, and mackerel, and shellfish are some foods high in omega-3. They could also boost muscle growth, although more research is needed about whether this is due to omega 3’s anti-inflammatory properties(15).

Get a Good Night’s Sleep

Research on the possible relationship between sleep disorders and sarcopenia is limited(16). However, a recent study showed a possible link between these two health conditions among seniors.
Sleep experts have learned that getting enough sleep is beneficial for muscles through tissue repair and growth(17). More research is needed to determine whether sleep and age-related sarcopenia are connected(18).

If you suffer from muscle loss or are in need of a strengthening program please reach out to one of our physical therapy teams near you.

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References

  1. Muscle tissue changes with aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/
  2. Sarcopenia: https://mayoclinic.pure.elsevier.com/en/publications/sarcopenia
  3. Slowing or reverse muscle loss https://www.mayoclinic.org/medical-professionals/physical-medicine-rehabilitation/news/slowing-or-reversing-muscle-loss/mac-20431104
  4.  Ibid
  5. Sarcopenia: https://mayoclinic.pure.elsevier.com/en/publications/sarcopenia
  6. Sarcopenia in patients with chronic liver disease: https://pubmed.ncbi.nlm.nih.gov/27372291/
  7. Exercise frequency, health risk factors, and diseases of the elderly: https://pubmed.ncbi.nlm.nih.gov/23748185/
  8. How can you avoid muscle loss as you age?: https://health.clevelandclinic.org/how-can-you-avoid-muscle-loss-as-you-age/
  9. Want to lose weight? Build muscle: https://health.clevelandclinic.org/build-muscles-lose-weight-by-adding-strength-training-to-your-workout/
  10. Role of exercise in age-related sarcopenia: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165967/
  11. How older adults can stay on track to eat healthfully: https://health.clevelandclinic.org/how-to-age-better-by-eating-more-healthfully/
  12. Leucine: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Leucine
  13. Sarcopenia in post-menopausal women: https://pubmed.ncbi.nlm.nih.gov/25882761/
  14. Effects of vitamin D on muscle function and performance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3513873/
  15. The influence of omega-3 fatty acids on skeletal muscle protein turnover in health, disuse, and disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742725/
  16. Association between sleep duration and sarcopenia among community-dwelling older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5348186/
  17. Sleep and muscle recovery: https://pubmed.ncbi.nlm.nih.gov/21550729/
  18. The impact of sleep on age-related sarcopenia: https://pubmed.ncbi.nlm.nih.gov/26216211/
Child has a possible concussion

What Should You Do if Your Child Has a Possible Concussion

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Child has a possible concussion

What Should You Do if Your Teen or Child Has a Possible Concussion?

A study published online in JAMA Neurology in February 2021 found that over five seasons, 72% of concussions and 67% of head impact exposure occurred in practice, not gameplay. As a parent, you should be aware of the signs and symptoms of a concussion as well as what your next steps should be during recovery.

As a parent, if you think your child or teen may have a concussion, you should:

  • Remove your child or teen from play.
  • Keep your child or teen out of play the day of the injury. Your child or teen should be seen by a health care provider and only return to play with permission from a health care provider who is experienced in evaluating for concussion.
  • Ask your child’s or teen’s health care provider for written instructions on helping your child or teen return to school. You can give the instructions to your child’s or teen’s school nurse and teacher(s) and return-to-play instructions to the coach and/or athletic trainer.

DO NOT try to judge the severity of the injury yourself. Only a health care provider should assess a child or teen for a possible concussion. Concussion signs and symptoms often show up soon after the injury. But you may not know how serious the concussion is at first, and some symptoms may not show up for hours or days. The brain needs time to heal after a concussion. A child’s or teen’s return to school and sports should be a gradual process that is carefully managed and monitored by a health care provider.

How Can I Keep My Teen or Child Safe?

Sports are a great way for children and teens to stay healthy and can help them do well in school. To help lower your children’s or teens’ chances of getting a concussion or other serious brain injury, you should:

Help create a culture of safety for the team.

  • Work with their coach to teach ways to lower the chances of getting a concussion.
  • Talk with your children or teens about concussions and ask if they have concerns about reporting a concussion. Talk with them about their concerns; emphasize the importance of reporting concussions and taking time to recover from one.
  • Ensure that they follow their coach’s rules for safety and the rules of the sport.
  • Tell your children or teens that you expect them to practice good sportsmanship at all times.
  • When appropriate for the sport or activity, teach your children or teens that they must wear a helmet to lower the chances of the most serious types of brain or head injury. However, there is no “concussion-proof” helmet. So, even with a helmet, it is important for children and teens to avoid hits to the head.

In every scenario, it is important to receive an accurate diagnosis from a healthcare professional. Physical therapy can play an important role in monitoring the healing process after a concussion has occurred. As physical therapists, we are trained in the step-by-step process of monitoring the post-concussed patient and safely returning them to their previous activities. Getting diagnosed and seeking medical attention immediately is crucial to a healthy recovery. For more information about concussions visit www.cdc.gov/concussion.

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Back to School Nutrition

Back to School Nutrition

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Back to School Nutrition

It’s almost time for school to start and we wanted to spend some time on Back to School nutrition! We have made it through most of the summer and it is time to take a moment and really think about how we would like to prepare our families for this coming school year so that we can all stay healthy. Most of us get excited about the barbeques and the summer parties where we usually eat burgers, fried chicken, French fries, pizza, potato salad, and that yummy barbeque brisket! But believe it or not, these foods are harder to digest during the summer because they require a strong digestive fire in the stomach and are naturally more insulating-which makes them perfect foods to eat come fall or wintertime!

You see, every season the qualities in nature change, and the qualities of the harvest change, which both influence every one of us. In the winter we are naturally more able to digest meat, poultry, dense root vegetables, and nuts when your digestive strength is naturally more potent. Although in the summertime, our body’s digestive strength is weaker and its digestive acid reduces in the summer which helps to avoid the risk of overheating, which might seem like a problem- but in comes Nature. It harvests certain fruits and vegetables in abundance during the summertime that are readily available and don’t require a big furnace to be properly cooked to be digested. Summer foods are cooked all summer long by the sun, on the vine, and when they are harvested, they are ready to be eaten to keep us energized.

If you or a loved one is feeling a bit boggy or bloated, with a bit of weight gain, indigestion, or is constipated, it might be because the body tends to accumulate the heat of the summer, therefore, weakening digestive strength. Overworking and overheating can trigger heartburn and other digestive issues related to excess stomach acid production. Eating cooling foods that are harvested in the summer can help with this. Extra servings of raw or lightly steamed vegetables and eating fruits will help you cool down naturally.

Here are some examples:

  • Cherries: support the health of joints, muscles, the cardiovascular system, lymphatic movement, and blood sugar balance through its high phenolic and anthocyanin content, also found to enhance exercise during and after by achieving quicker recovery times
  • Celery: a powerhouse for your digestive system, which is full of fiber and rich in antioxidants that have been shown to remove free radicals and helps to eliminate the bile sludge and gallbladder stones that might be causing inflammation, heartburn, acid reflux, and weight gain
  • Cilantro: is a good source of Vitamins A, K, and C, as well as copper, manganese, iron, magnesium, and calcium, also known as a natural blood purifier and detox agent (lead detoxifier), which will aid in inflammatory conditions such as arthritis
  • Watermelon: stacks up as 92% water and is very cooling by nature by removing heat because of its mild diuretic properties and is known to have great anti-inflammatory and antioxidant properties. Athletes use it to build muscle because of its exceptionally high source of citrulline, which is used in the body as a precursor to human growth hormone (HGH)
  • Bell Peppers(All Colors): as a vegetable, it contains the highest source of Vitamin C at a whopping 157% DV(Daily Value) per cup, offers great amounts of phytonutrients such as beta-carotene and Vitamin B6, which are all great for protecting your skin from sun damage

Consider these tips if your digestion slows down as summer forges on:

If you are going to enjoy those yummy harder-to-digest foods, have them as a part of your lunch, during the middle of the day when your body’s digestive strength is at its peak
While it IS OK to eat these foods at this time, do your best to eat smaller portions of the barbeque and larger portions of fruit and vegetables.

Take a look at the list of foods below that are in harvest during the summer, add them to your grocery list, and make it a point to eat more of them!

Remember, there are no bad foods. The goal is not to stay away from “bad foods” but to enjoy more seasonal foods by shifting your focus on in-season foods throughout the year. Nature always provides the antidote to the extreme of each season with the ideal harvest to keep you and your family strong, healthy, energized, and focused this school year. Now more than ever, our health is at the forefront of our minds where it should be!

Summer Grocery List/Summer Harvest Foods:

Source: lifespa.com/pitta-diet

Vegetables/Fruit

  • Asparagus
  • Leafy Greens
  • Bell Peppers
  • Watermelon
  • Apricots
  • Apples
  • Broccoli
  • Cabbage
  • Cauliflower
  • Blueberries
  • Cantaloupe
  • Cherries
  • Celery
  • Cilantro
  • Kale
  • Radishes
  • Grapes
  • Guavas
  • Mangoes
  • Melon (All types)
  • Snow Peas
  • Watercress
  • Zucchini
  • Okra
  • Artichokes
  • Cucumbers
  • Jicama
  • Lettuce
  • Peaches
  • Pineapple
  • Plums
  • Raspberries
  • Strawberries
  • Avocadoes
  • Tomatoes
  • Lemons

Need to have a physical injury looked at before going back to school? Reach out to one of our partnering physical therapy clinics.

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Article was written by Vanessa Delgado. Vanessa is a nutrition enthusiast, who is currently pursuing her Bachelor of Science degree in Human Nutrition and Foods at the University of Houston

Resources:

https://lifespa.com/superfoods-summer-edition/
https://pubmed.ncbi.nlm.nih.gov/22280223/
https://pubmed.ncbi.nlm.nih.gov/15219719/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874510/
https://pubmed.ncbi.nlm.nih.gov/23692746/
https://lifespa.com/why-you-should-eat-cherries-in-the-summer/
https://lifespa.com/8-foods-gallbladder-sludge/
https://explore.globalhealing.com/foods-that-help-heartburn/
https://lifespa.com/the-benefits-of-cilantro-and-coriander/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31
https://lifespa.com/064-cool-your-pitta-this-summer/ 
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=50 

Vacation During Physical Therapy

Going on Vacation During Physical Therapy

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Vacation During Physical Therapy

For most of us, vacation equals relaxation, catching up with loved ones, or even some much-needed fun in the sun. We all deserve a break from time to time from our work schedules and daily tasks, and going on vacation during physical therapy this time of year isn’t uncommon. However, missing a few exercises between physical therapy visits can run the risk of losing some of your hard-earned progress. With just a little forethought and planning, you can stay active and healthy throughout your trip. If you are going on vacation during your rehabilitation program, here are a few key things you can do.

If you’re going on vacation during physical therapy the first thing you should do is talk to your physical therapist about a home exercise plan (HEP) that you can take with you so you’ll know exactly what you can do while you are away. Then, take a look at your itinerary and see what time you’ll have available for your exercise program. By planning ahead you’ll be more likely to follow through.

Second, plan times during your trip when you can do your HEP. It can be ideal to fit your routine first thing in the morning so you don’t have to worry about it the entire day. Lunchtime is another good option since it’s when your body is naturally most active. Making use of your breaks instead of a set time each day can also work.

Whether flying or driving, you’re likely going to be doing a lot of sitting and waiting at the beginning and end of your trip, which is a great time to get those exercises in. Also, try to take advantage of breaks during your vacation whether you’re…

  • Waiting for an uber
  • About to start a tour
  • Getting ready to eat
  • In a longer-than-it-should-be theme park line

Taking just a few minutes throughout the day to do some stretching and the prescribed exercises will help keep you from losing all those hard-fought gains you worked on with your physical therapist.

Finally, if you’ve had a major injury or are recovering from surgery, ask your physical therapist for advice on how to prevent re-injury while you are away from the clinic. By listening to your physical therapist, sticking to your home exercise plan, and avoiding situations that could increase your pain/injury, you should be able to have an amazing vacation full of fun!

If you are experiencing pain or loss of motion, we highly recommend you see one of our licensed and very talented physical therapists before going on vacation. Even if you haven’t started treatment yet, we can give you ways to keep from reinjuring your body further and get you on the schedule for your return.

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PT News PTandMe

PT News June 2021

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PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout June 2021. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Beach Activities

1. Our Top 10 Beach Activities

Written by The Jackson Clinics with multiple locations throughout Northern, VA.

Summer is here and, despite the cicadas and lack of a proper Spring season, it’s time to get out and enjoy the sun. We asked our team to share their favorite beach activities. From building sandcastles to creating fantastic smoothies, our Top 10 list delivers fun and affordable activities for the whole family!  Read more

 

2. Managing Return to Work Aches and Pains

Written by The Center for Physical Rehabilitation, an outpatient physical therapy practice with locations serving Greater Grand Rapids, MI. 

Over the past several months, many people have experienced an extended time away from work due to the covid-19 pandemic but recently employees have gradually begun returning to their regular work routine. As we return to our places of employment and re-adjust to the physical demands of our jobs, we undoubtedly will experience an onset of aches and pains. Thankfully a majority of these aches and pains will resolve on their own or with some basic interventions.  Read more

 

Frozen Shoulder Physical Therapy

3. 5 Keys to Treating a Frozen Shoulder

Written by Wright Physical Therapy, an outpatient physical therapy group with locations throughout ID. 

We explore the meaning of stiff shoulder as it refers to a sub-optimal range of motion for performance that is physically and, at times, mentally debilitating. The lack of motion from a stiff shoulder can have a significant impact on daily living, vocation, and recreation. There are 5 key principles for treating the “frozen” shoulder. These apply to all shoulders which lack range of motion, regardless of the particular diagnosis.  Read more

We hope you enjoyed our picks for the PT News June 2021 edition.

Find these locations and others to start feeling better today!

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