Category Archives: Blog

Reducing Holiday Stress

Reducing Holiday Stress

- Blog, General Information

Reducing Holiday Stress

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

Understanding Sciatica: Causes, Symptoms, and Effective Relief

- Back, Blog, Hip, Leg

Understanding Sciatica: Causes, Symptoms, and Effective Relief

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.

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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:

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.

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raking injury prevention tips

Raking injury prevention tips

- Blog, General Information

raking injury prevention tips

It’s Fall again! time for hot chocolate, bonfires, and watching the leaves turn. It’s the best time of year but Autumn does come with some challenges. One of the biggest challenges is yard work because when those leaves fall it’s time to rake them. On the plus side, yard work such as raking leaves count as moderate exercise! Now some not-so-good news: it is very easy to injure yourself if you are using improper techniques. The colder weather already puts you at risk for muscle pain- muscles constrict in cold weather and are more prone to cramps and strain. Add to that all of the twisting, turning, bending, pulling, pushing, and reaching of raking. And since these are seasonal activities, you are probably using muscles that may not be as limber as expected. All of these factors can contribute to injury. Common injuries include upper or lower back strain, neck pain, and shoulder pain.

Here are some of our Raking Injury Prevention Tips!

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General Tips:

  • Do stretching exercises before and throughout your yard work
  • Stand as straight as possible
  • Bend at the knees, not the waist, when you pick up things
  • Look into purchasing ergonomic tools. An ergonomic tool has been engineered in such a way that it helps protect you from injury
  • Avoid repetitive twisting and turning
  • Take breaks. This will allow your muscles to rest and will minimize strain.

Raking Tips:

  • When raking leaves, use a “scissors stance.” Right foot forward and left foot back for a few minutes, then switch
  • Hold the rake handle close to your body and stand up straight
  • Change sides frequently to avoid overusing one side of your body, but avoid twisting when you pass the rake from one side to the other
  • When leaves are under the rake, pull them straight back towards your body

If you experience a winter injury from raking, fall sports, day-to-day activities, etc. please don’t hesitate to find a physical therapist. They will be able to take a look at the injury and determine whether or not physical therapy may be the best choice moving forward. With direct access to physical therapy, you have more control than ever before when it comes to your care.

 Find a physical therapist near you!

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Healthy Sweet Potato Recipe

Holiday Recipe Swap

- Blog

Healthy Sweet Potato RecipeIt’s that time of year again! Most of us find ourselves offering to host or pitch in during our holiday celebrations. We’ve decided to offer up some recipes that we enjoy, and hopefully you will too.

Mashed Sweet Potatoes

If you are looking for a healthier way to get the traditional sweet potato on the table this year, this is it! This recipe is kid-approved –  You will be glad you tried it!

Ingredients

  • 3 large sweet potatoes or yams
  • 2  individual serving cups of unsweetened applesauce (usually come in a 6-pack)
  • 2 Tablespoons of Cinnamon
  • Nutmeg to taste

Directions:

  • Preheat the oven to 400˚, poke holes in your sweet potato, and bake until soft (approx 60-75 minutes)
  • Remove the potato from the peel and put all of your ingredients in a food processor (super smooth) or mixer (traditional)
  • Blend until you get the desired consistency and serve warm!

If you or a loved one is experiencing pain this holiday season, don’t wait until the holidays are over to ask for help. We want to help you be at your best.  Happy Thanksgiving!

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runner stretching routine

Pre Run Dynamic Stretching Routine

- Blog, Sports and Fitness

runner stretching routine; pre run stretches

Pre Run Stretches, Why? How? When? For how long? Dynamic? Static? Ballistic?

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Lately, it seems as though this simple principle has become increasingly difficult to understand. Ask a group of healthcare professionals how to stretch, and you are likely to get varying responses. This is in part due to the fact that stretching is ‘personal’. By that, we mean that each unique individual has different requirements to maximize ‘their’ benefit from stretching. This individualization of routine is largely influenced by age, health, exercise profile, and injury history. A good program will encompass both dynamic (actively moving a joint through the range of motion required for a sport) and static stretching (holding a stretch with no movement). Below, we will give an example of dynamic stretches for runners, followed by running and finishing with static stretching.

Pre-run, a good dynamic routine will incorporate sport-specific movements. The program below targets the major muscles of running. Remember to start slow with small movements, focus on form, and pick up the speed/increase the range of motion as the exercises get easier. A good dynamic warm-up lasts approximately 10 minutes:

  • Leg Lifts (Swing one leg out to the side and then back across your body in front of your other leg. Repeat 10 times on each side.)
  • Butt Kicks (While standing tall, walk/jog forward with an exaggerated backswing so that your heels come up towards your glutes. Repeat 10 times on each side.)
  • Pike Stretch (Get in a “pike” position (hips in the air). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.)
  • Hacky-Sack (Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.)
  • Toy Soldier (Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.)
  • Walking Lunges (Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight. Repeat 10 times on each side.)

POST-RUN A good static stretching routine will target the major muscles of running including the calves, hamstrings, and hip flexors. For maximum benefit from static stretching, hold each stretch for a minimum of 30 seconds and not more than 2 minutes. Repeat for each side of the body, and complete at least one stretch per muscle group on a consistent basis. This is just one example of a sport-specific routine that we can develop. Our professionals’ knowledge as movement scientists coupled with our understanding of the complexities of the sport, position us uniquely to design, develop, and individualize comprehensive stretching routines.

The article above provided by Plymouth Physical Therapy Specialists

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Dynamic WarmUp for Runners
Watch this Dynamic Stretches for Runners video created by The Jackson Clinics.

 

recognize a concussion

How To Recognize A Concussion

- Blog, Sports and Fitness

recognize a concussion
Sometimes accidents happen. Whether you are a pro or novice athlete on the field or just your average human navigating earth. Concussions can and do happen to anyone; small children that have had an injury at the playground, drivers in car accidents, and the elderly who have experienced a fall, are all potentially at risk for concussions. It’s important to be able to recognize the signs of a concussion and take proper action.

In a definition provided by the CDC, a concussion is a type of traumatic brain injury (TBI), caused by a blow to the head or body that causes the brain to move rapidly inside the skull. Even a “ding,” “getting your bell rung,” or what seems to be a mild bump or blow to the head can be serious.

Common symptoms for someone experiencing a concussion include:

  • Difficulty thinking clearly or concentrating
  • Headaches
  • Fuzzy or blurred vision
  • Nausea or vomiting
  • Dizziness & balance problems
  • Sensitivity to light and/or noise
  • Lethargy
  • Irritable or sad
  • Nervous or anxious
  • Irregular sleep patterns

If a person shows extreme symptoms, it’s important to take them to the emergency room immediately. These include:

  • Unconscious or have had a brief loss of consciousness
  • One pupil larger than the other
  • Having convulsions or seizures
  • Cannot recognize people or places
  • Unusual behavior
  • Headache that gets worse and does not go away

More information for parents:

Child has a possible concussion

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/headsup and our page on concussion recovery.

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fall prevention at home

Fall Prevention: Fall Risks & Tips in your home

- Aging, Blog

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.

 

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FLYR_FallPrevention_HomeFalls fall risks

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


fall risks    fall risks
Top 5 Exercises for Frozen Shoulder

Top 5 Exercises For A Frozen Shoulder

- Blog, Shoulder

Top 5 exercises for a frozen shoulder: Frozen shoulder exercises

Adhesive capsulitis is more commonly known as frozen shoulder, and with good reason: It can render your shoulder so stiff, that it’s almost impossible to button your shirt — that is, if you aren’t in too much pain to get dressed in the first place. In general, a frozen shoulder can come on after an injury to your shoulder or a bout with another musculoskeletal condition such as tendinitis or bursitis. Quite often its cause can’t be pinpointed. Nonetheless, any condition that causes you to refrain from moving your arm and using your shoulder joint can put you at risk of developing frozen shoulder.

Physical therapy exercises for frozen shoulder focus on controlling pain and getting movement back to normal through physical therapy. When trying out the exercises below please perform them to your tolerance. If you experience pain – stop immediately.

Exercises For A Frozen Shoulder

1. Internal Rotation Belt Stretch.
Exercises for Frozen Shoulder Internal Rotation Belt Stretch

Grab an old belt or dog leash. Place the involved hand behind your back and start by pulling the belt across your buttocks. Hold for 5-10 seconds. Repeat for 1 minute 2 sets.
Progression: Place the involved hand behind your back and pull the belt with the non-involved to progress the backhand upward along the spine. Repeat for 2 minutes.

2. Posterior capsule stretch
Exercises for Frozen Shoulder Posterior Capsule Stretch

Cross your involved arm across your chest and apply overpressure with your non-involved side. Hold for 1 minute, 2 repetitions.

3. Pectoralis Stretch
Exercises for Frozen Shoulder Pectoralis Stretch

Stand in a door frame with arms by your side. Clasp onto the door frame and take a few steps forward until a stretch is felt in your bicep and shoulder area. Hold for 5-10 seconds for 1 minute, 2 repetitions.

4. Sleeper stretch
Exercises for Frozen Shoulder Sleeper Stretch

Roll onto your involved shoulder. Place your elbow in line with your shoulder. With your non-involved side, push your forearm down towards the floor. Hold for 30 seconds, 3 repetitions.

5. Upper thoracic stretch
Exercises for Frozen Shoulder Upper Thoracic Stretch

Stand about arm’s length away from a staircase banister or kitchen sink. Hold onto the banister and lean your body forward until a stretch is felt in your upper shoulders and back. Hold for 1 minute, 2 repetitions.

These exercises while designed to help a patient experiencing frozen shoulder may not be beneficial to patients during all stages of recovery. For the best results, please find a physical therapist in your area to schedule an appointment. They will be able to tailor a treatment program designed specifically to meet your needs and ability levels.

Frozen Shoulder

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These exercises for frozen shoulder were compiled and demonstrated by the staff at Green Oaks Physical Therapy – Irving. Green Oaks is located throughout the greater Dallas and Fort Worth areas. More information about Green Oaks physical therapy can be found here.

Healthy After School Snacks

Healthy After School Snacks

- Blog, Pediatrics

Healthy After School Snacks

Once your child comes home from school, they are ready to eat everything in sight. After a full day of learning, moving, and having fun, it’s completely normal for kids to feel hungry the moment they walk through the front door. Most school lunches happen early, so by the end of the day, it has been hours since their last meal. Add in limited time to eat, small portions, and picky appetites, and it’s no wonder they come home starving!

What are some Healthy After School Snack Ideas for Growing Kids?

Rather than letting them reach for snacks that are not the healthiest, having ready-to-go snacks is the best strategy. We’ve put together a few snack options to keep in your fridge or to send with them to have on the bus ride back home.

High-Protein Snack

Egg wraps are a great way to get a good amount of protein. Each egg contains approximately 6 grams of protein. Combine it with a slice of deli meat, such as ham, and a slice of cheddar cheese, and you have a total of about 18-20 grams of protein! Fry a scrambled egg on a griddle, lay a slice of ham, and sprinkle some cheese. Once cooked, transfer to a plate to roll the layers into themselves to make a flute-like egg omelette. This easy-to-make snack will work for any part of the day.

Brain Food Snack

We’ve known that berries and walnuts are great for brain health, but have you considered serving tuna for brain health? Tuna is rich in DHA, a type of omega-3 fat that plays a key role in brain development and function. It’s easy to mix into kid-friendly snacks like tuna salad with whole-grain crackers or a tuna melt. Make sure to look for the “mercury tested” label!

After-Sports Practice Snack

After running, jumping, and giving it their all at sports practice, kids need the right fuel to recharge. A smoothie is a quick, delicious, and nutritious way to do just that. The smoothie recipe below offers anti-inflammatory power from blueberries, carbohydrates from milk, and protein from peanut butter, as well as the milk. Feel free to add extra ingredients!

  • 1 ½ cups of frozen blueberries
  • 1 cup of milk of choice
  • 5 tablespoons of peanut butter
  • 12 ice cubes
  • ¾ cup of water
  • Honey to sweeten

Snack for the Munchies

Popcorn is an easy fix when your toddlers or teens just want to munch on something. There are so many ways to season or dress up this snack, from adding a cheesy seasoning to drizzling some dark chocolate mixed with dried strawberries. It is a healthy whole grain option, offering a good amount of fiber and low in calories. Skip the microwave bag and pop ¼ cup of kernels on the stovetop with the help of a tablespoon of avocado oil.

Snack for Growing Bones

Cottage cheese may be simple, but it is the perfect snack for kids with growing bones. It is rich in calcium and phosphorus, which work together to build strong bones, and just half a cup provides 13-14 grams of protein. It checks all the boxes! You can blend it into a dip or use it to make muffins for those ever-hungry children.

These healthy after school snacks can help your children focus when it’s time for homework, prevent overeating during dinner time, or help them heal from an injury. If your child is active or participating in physical therapy, a healthy snack can help them show up energized and ready to move.

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Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

PT News PTandMe

PT News July 2025

- Blog, General Information, Neck, PT News, Shoulder

PT News PTandMe

This time in PT News, we recap what our clinics have been posting throughout July 2025. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

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Swimmer Shoulder Physical Therapy

1. Why Swimmers Hurt: Dryland Shoulders and Staying Strong

Written by Advance Rehabilitation, with locations throughout the State of GA. 

“Competitive swimmers experience shoulder injuries at a high rate, with studies reporting that 23% to 51% of swimmers experience shoulder-specific injuries, and 26% to 41% of injuries are shoulder-related. Additionally, 74% of swimmers reported experiencing shoulder pain, with 23% reporting a shoulder injury. This indicates that shoulder injuries are a significant concern among competitive swimmers”…  Read more

 

neck pain

2. Text Neck: What It Is and How to Prevent It

Written by Four Pines Physical Therapy, an outpatient physical therapy practice in Jackson, Alpine and Pinedale, WY.

For each inch your head moves forward beyond its natural position, the pressure on your spine rises by about 10 pounds. In some cases, a severe forward tilt can add up to 60 pounds of extra force, leading to tension and pain in the neck, shoulders, and upper back. Even everyday activities like reading a book can contribute to Tech Neck if done with improper posture. Over time, maintaining this position places excessive strain on the cervical spine and muscles, potentially causing…  Read more

 

TX has direct access to physical therapy

3. Texas Direct Access Just Got Better

Written by Momentum Physical Therapy an outpatient physical therapy group located throughout the Greater San Antonio, TX.

Governor Greg Abbott has officially signed House Bill 4099, bringing a major win for patients and physical therapists across the state. Starting September 1st, licensed physical therapists in Texas will be able to treat patients without a referral for up to 30 calendar days. Previously, physical therapists in Texas could only treat patients for 10–15 business dayswithout a referral, depending on their license level. What does this mean for you… Read more

We hope you enjoyed our picks for the PT News July 2025 edition.

Find these locations and others to start feeling better today!

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