Category Archives: Blog

PT News PTandMe

PT News April 2025

- Blog, General Information, Hand, PT News

PT News PTandMe

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

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low back pain

1. Navigating Back Injury Symptoms and Treatments

Written by Wright Physical Therapy, with locations throughout Southern Idaho 

Here’s what you need to know about back injury: Back pain varies from dull aches to sharp, burning sensations. It’s a major cause of disability, impacting daily life and work. Most back pain resolves with simple home treatment in a few weeks. Prevention is key—exercise, proper lifting, and maintaining a healthy weight can significantly reduce your risk….  Read more

 

Mallet Finger

2. Mallet Finger Injuries & Treatment

Written by Desert Hand & Physical Therapy, an outpatient physical therapy practice throughout Greater Phoenix, AZ.

“Mallet Finger” is a term for a terminal tendon rupture, which is an injury of the tip of the finger that causes the DIP (distal interphalangeal) joint to droop into flexion. The DIP joint is the first knuckle from the top of the finger and mallet finger occurs when striking the tip of the finger, creating a bend in the DIP joint that is further than intended…  Read more

 

sport specialization

3. Spinal Changes in Young Athletes

Written by Mishock Physical Therapy an outpatient physical therapy group located throughout Montgomery, Berks and Chester Counties, PA.

According to Wolff’s Law and the SAID (Specific Adaptation to Imposed Demand) Principle, our bones and tissues adapt to the stresses placed on them. In athletes, some spinal changes reflect positive remodeling: thicker joints, denser bone, and stronger discs. These are normal in elite performers and are often found even in pain-free athletes. But too much can become a problem… Read more

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

Find these locations and others to start feeling better today!

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gardening ergonomics

Gardening Ergonomics

- Back, Blog

gardening ergonomics

It’s that time of year again. Time to exchange snow shovels and winter boots for gardening tools and watering cans. While the warmer weather brings on a new sense of happiness and energy, we need to remember to use proper body mechanics and follow general safety to avoid muscle aches and potentially serious injuries. The number one injury associated with gardening is low back pain. If you have experienced a recent injury or pain, we can help you recover.

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Here are a few tips to make your gardening experience more enjoyable and less painful.

LIFTING:

Lifting heavy objects such as bags of soil, planters, and mulch improperly can lead to low back strains and/or sciatic pain. Other options include moving half of the soil/mulch to a separate pot before lifting the bag or planting into smaller pots that are easier to maneuver. Using a garden cart or wheelbarrow can also assist with moving heavy gardening materials. Remember to lift with your legs, avoid simultaneous lifting and twisting and keep heavier objects close to your body to avoid injury.

PLANTING:

Prepping the soil can also be a difficult and tedious task requiring prolonged forward bending and frequent changes in position. Try prepping the planting bed by using long-handled gardening tools. Once the soil is ready, plant from a kneeling position using either a kneeling stool or a cushion. Remember to avoid twisting the spine. Those with known chronic low back pain may want to consider planting into pots, flower boxes, or raised flower beds to avoid further injury.

WEEDING:

Most people dislike weeding their gardens and flower beds. Options to reduce the need to do so include using plants as ground cover or using mulch in your flower beds to minimize weed growth. If using a weed spray, look for bottles that have a sprayer hose to allow you to stand upright while treating your problem areas. Depending upon your fitness and capability levels, we have 3 ways to pull out weeds without injuring your back. No matter which option you choose, you need to: Stretch before you get started, Take breaks, and Never twist your back. Only work in the area directly in front of you.

 

MOWING THE LAWN:

Another task that most people find tedious. When able, use an electric start mower. The action of pulling a cord to start your mower is the most common cause of low back injuries. If you must use a pull start mower, remember to bend at your knees and maintain the natural curve of your spine while reaching for the cord. Make sure you tighten your abdominal muscles just before pulling the cord in order to support your spine. If using a push mower, remember to maintain a proper upright posture and take breaks as needed.

Remember to listen to your body. Take frequent breaks and change positions when you experience aching, cramping, or fatigue. Stay hydrated and wear sunscreen. If you do happen to experience low back pain or any other injury, remember to contact your physical therapist. They can help alleviate your symptoms and educate you on proper body mechanics.

gardening

GARDENING STRETCHES

Stretching before you start gardening can help you from experiencing pain later. Here are some stretching techniques to help get you started!

Gardening Stretches

1.) Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to your hand. Hold for 10 seconds and repeat eight times.

gardening stretches

2.) Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

3.) Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

4.) Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend in the wrist downward. Then turn the palm up, and stretch the wrist backward. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.

If you are experiencing pain, trust a licensed professional. Our therapists will help identify the cause of your pain and work with you to help it go away, and prevent pain and injury in the future.

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The warm-up exercises were developed by professional hand therapists who are occupational and physical therapists specializing in the treatment of the hands, arms, and shoulders. These exercises and tips have been designed to supplement more commonly known gardening safety practices that concentrate only on preventing back injuries.
For more information visit: www.asht.org

Sleep Better Tonight

How to Sleep Better Tonight

- Blog, General Information

Sleep Better Tonight

THE NECESSITY OF SLEEP

Nutrition and exercise are important for maintaining a healthy lifestyle, but sleep is often overlooked. We’re going to look at why sleep is important and how you can sleep better tonight.

The National Sleep Foundation Recommends

sleeping recommendations

General benefits of getting a good night’s sleep

  • Having a restful night of sleep is physically restorative, allowing tissues to heal and grow. Energy is also replenished for the next day’s needs.
  • Sleep impacts mental health as well, reducing stress and anxiety. Additionally, sleep helps regulate emotions. In fact, a lack of sleep has been tied to depression.
  • Improved decision making and alertness.
  • Poor sleep habits in athletes increase the probability of fatigue, low energy levels, and reduces coordination and focus.

The effects of phone, tablet, and television screens:

  • Suppresses melatonin, the hormone responsible for the sleep/wake cycle.
  • Keeps the brain alert, delaying the onset of relaxation.
  • Devices wake people up from sleep with alerts, messages, etc.

You can actually see how well you prepare your body for sleep each night by completing a Sleep Hygiene Index (SHI).  According to the National Sleep Foundation, Sleep hygiene is a
variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.

For an improved quality of sleep

  • In addition to the above points, the use of devices may keep work-related stressors at the bedside. Try to spend the 30 minutes prior to sleep device-free.
  • Get in a routine. If you are not sleeping the recommended duration, try going to bed 10-15 minutes earlier each week.
  • Add exercise to your daily routine.
  • Avoid taking naps in the afternoon.

Finding the Right Sleeping Position

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.

Common Position to Avoid While Sleeping:

Studies have shown that sleeping on your stomach can put a lot of stress on the lumbar spine. Naturally, the lumbar spine is curved, however, while sleeping on your stomach, the spine becomes even more curved and results in more stress put on the ligaments of the spine. Furthermore, this can cause additional stress on the cervical spine and neck. Stomach sleepers have to turn their head to either side while sleeping and as a result “this locks up the neck and does not allow blood to flow to the proper places while sleeping, thus acting as a barrier to recovery from daily stress” (Total Performance, 2012) If you do enjoy sleeping on your stomach, consider putting a pillow under your hips to help reduce back pain.

Positions to Consider While Sleeping:

Sleeping in the fetal position is probably the most popular position to sleep in. It helps ease low back pain and is a great position for mothers-to-be.

Sleeping on your back puts less stress on your head, neck, and spine and makes it easier for your spine to maintain a neutral position. It also helps fight acid reflux due to the elevated position of the head and the position of the stomach being below the esophagus. Most studies have shown that one of the best sleeping positions is on the back with a pillow underneath your legs. While many patients complain that this sleeping position is painful or causes snoring, others have found relief due to the many benefits.

Sleeping on your side can also decrease stress on your back. Sometimes a pillow between your legs or under your trunk may also be beneficial to decrease stress on your back.

How to Sleep Better –  by Spring Klein Physical Therapy

As physical therapists, we understand the importance of sleep. Part of rehabilitation is educating patients on how to sleep in a position that won’t aggravate the injury as they heal. If you are in pain and having trouble sleeping, or if you wake up from sleep with pain, please let us know so that we can help.  We want you to get a good night sleep and wake up feeling refreshed!

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Fix a Sore Thumb Joint

How Musicians Can Fix a Sore Thumb Joint

- Blog, Hand

Fix a Sore Thumb Joint

How Musicians Can Fix a Sore Thumb Joint

Musicians experiencing thumb pain can find relief by warming up before playing, taking regular breaks, being mindful of their posture, doing regular stretches, and using instrument supports.

Playing an instrument takes dedication, patience, and a surprising amount of physical endurance. You know how athletes train for the big game, musicians need to train their hands and fingers for performance.

Think of your hands like you would any other muscle group. If you push too hard too fast, they’ll let you know… with pain. That’s especially true for guitarists and other string players who rely heavily on thumb strength and mobility. Listening to your body, particularly your hands, is key to staying in tune with your playing and your health.

Recognizing Strain: When It’s More Than Just Soreness

Playing an instrument should never feel like a wrestling match with your instrument. Ideally, you want to play with relaxed hands and a gentle touch. But if your hands start sending signals—don’t ignore them. These symptoms usually point to an overuse injury (or a repetitive strain injury), often caused by repetitive motions and constant use.

Signs of a Repetitive Strain Injury (RSI):

  • Aching or sharp pain
  • Swelling in the hand or thumb
  • Muscle cramping or burning sensations
  • Hand tremors or spasms
  • Numbness or tingling
  • Clicking, catching, or locking joints
  • Inability to straighten fingers
  • Stiffness or signs of Arthritis

How to Lessen Thumb Joint Pain When Playing an Instrument

What You Can Do to Protect Your Hands:

  • Warm Up Before Playing:
    Begin with simple stretches and gentle movements away from your instrument. Then, ease into your session with slow, light music. Focus on keeping your thumb relaxed—tense thumbs are red flags.
  • Take Regular Breaks:
    Every 20 minutes, step away for 5 minutes. Stretch, grab some water, or simply rest. Your hands need a moment to recover just like your brain does.
  • Mind Your Posture:
    Adjust your chair and music stand so you’re not hunched over. Keep your wrists and thumbs in neutral positions and use forearm rotation to move instead of bending the wrist.
  • Cool Down Post-Session:
    Shake out your hands, do a few stretches, and if needed, apply some ice to any sore spots. This helps reduce inflammation and keeps you limber.
  • Use Instrument Supports:
    Consider sticking foam padding onto the index finger and thumb, using a Silipos digital sleeve to reduce pressure on the thumb or even Kinesio tape for mild strains. For more serious issues, a certified hand therapist can create a custom-made splint designed just for you.

When to Get Help For a Sore Thumb Joint

Muscle fatigue is normal, but sharp, persistent pain is not. If your thumb or hand pain doesn’t improve with rest or feels more intense than usual, it’s time to get it checked out. Our clinicians can not only pinpoint the issue, but can also offer guidance on technique, posture, strengthening, and recovery.

Remember, sometimes a small tweak in how you play can be the difference between struggling with pain or playing freely and comfortably. Don’t wait until the pain becomes a bigger problem—contact a physical therapist, occupational therapist, or certified hand therapist today to set up an appointment and get back to pain-free performance!

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Anti-inflammatory Foods Can Help Manage Arthritis Pain

Anti-inflammatory Foods Can Help Manage Arthritis Pain

- Blog, General Information

Anti-inflammatory Foods Can Help Manage Arthritis Pain

People who experience arthritis know it can be a pain and just how frustrating the inflammation can be. Inflammation is your body’s natural response to stress, infection, or injury, but when it goes unchecked, it can wreak havoc on your joints and other parts of the body. The good news? Anti-inflammatory foods can help manage arthritis pain.  Here are a few that can be beneficial and can easily be added to your diet:

What Foods Can Best Help Manage Arthritis Pain

There are a wide variety of fruits, vegetables, and proteins that can help manage arthritis pain. These include Brussels sprouts, berries, fish, and more. We’ll go through a some of our favorites.

Cruciferous Vegetables

You might not always think of veggies as pain relievers, but cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage pack a punch when it comes to reducing inflammation. They contain a compound called sulforaphane—a form of sulfur that can reduce inflammation by targeting harmful free radicals and cell damage by as much as 73%! So, next time you’re putting together a meal, throw some of these veggies on your plate and give your body a natural boost.

Aloe Vera Juice

Aloe vera is probably most famous for its soothing, cooling effects when applied topically, but did you know that drinking aloe vera juice can help with inflammation, too? One study found that consuming it in moderation “led to the greatest decrease in inflammatory mediators and arthritis symptoms.” Adding a few spoons to your daily smoothie can give your body a little extra support when you’re feeling that familiar ache. If you’re looking for a refreshing way to calm your joints, aloe vera juice might be just what you need.

Wild-Caught Fatty Fish

If you’re trying to reduce inflammation, wild-caught fatty fish like salmon, sardines, and cod liver should definitely make their way onto your grocery list. These fish are packed with omega-3 fatty acids, which are essential for reducing inflammation. It’s all about balancing the omega-3 to omega-6 ratio in your body, and when it’s out of balance, it can make your inflammation worse. By adding more omega-3s into your diet, you’re helping to bring that balance back into check. Plus, these fish are not just great for your joints, but they also provide a healthy dose of protein and essential vitamins.

Flaxseed

You might think of flaxseeds as just a trendy addition to smoothies, but they have some serious anti-inflammatory powers. Studies show that flaxseeds can help reduce arthritis pain, morning joint stiffness, and improve overall physical health. One study even compared flaxseed to fish oil and found that flaxseed performed significantly better. So, whether you sprinkle them on your morning oatmeal or mix them into your smoothie, adding flaxseeds to your diet could make a real difference in how you feel.

Berries

Berries aren’t just delicious, they’re also packed with anthocyanins, which are antioxidants that help fight oxidative stress and inflammation. The darker the berry, the more anthocyanins it tends to have, so go for purple or red options like blueberries, strawberries, or elderberries. Elderberries, in particular, are loaded with vitamin C and zinc, two nutrients that help support immune function and fight inflammation. If you want to sweeten up your anti-inflammatory diet, berries are an easy and tasty way to do it!

Turmeric

While it may seem counterintuitive, adding a spice to your diet may improve pain control in people with arthritis. This vibrant yellow spice contains a compound called curcumin, which has been shown in hundreds of studies to reduce inflammation. In fact, one study found that turmeric in higher doses worked similarly to ibuprofen in reducing inflammation.

These Anti-inflammatory Foods Can Help Manage Arthritis Pain. Diet, paired with exericse or physical therapy, can help patients get back to living as normally as possible. It’s always a good idea to talk with your healthcare provider before making any significant changes to your diet or exercise routine, but with a little effort and some tasty food choices, you can make your arthritis pain management plan more effective than ever.

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

Post Workout Nutrition

Post-Workout Nutrition: Recovering and Rebuilding

- Blog, General Information

Post Workout Nutrition

You’ve made it! You’ve just finished your workout session or a much-needed appointment with your physical therapist!

You’ve got only one thing on your mind – I’m hungry! Post-workout nutrition is needed to help rebuild muscle fibers recently broken down during exercise. What you eat after a workout is just as important as what you ate before.

When to Eat After a Workout

To maximize recovery, aim to eat a balanced meal within 30–45 minutes post-exercise. This period, known as the anabolic window, is when your body is most efficient at absorbing nutrients for muscle repair and glycogen restoration, a form of fuel stored in the muscles. If this is not possible, have a meal within two hours post-workout to achieve the optimal metabolic response to support muscle rebuilding and repair.

The Ideal Macronutrient Ratio for Post-Workout Nutrition

A post-workout snack or meal should consist of carbohydrates and protein, ideally a three-to-one ratio of carbs to protein, along with some healthy fats. Each of these provides the following benefits:

  • Carbohydrates to replenish glycogen stores
  • Protein to support muscle repair and growth
  • Healthy Fats to reduce inflammation and support recovery

A good general rule is to aim for a snack with at least 10 g of protein and double or triple that in carbs (that’s why a serving of chocolate milk, with 24 g of carbohydrates and 8 g of protein, is such a great post-workout recovery drink). You can go a little higher on the carbs after intense cardio or endurance workouts, and after a strength-training session, go a little higher on the protein. This will help to maximize the proper reconstruction of muscle fibers required to increase strength and muscle mass. You can check the nutrition labels on your foods, use an online nutrition database, or use an app to calculate approximately how your meal stacks up.

Should I eat fat after a workout?

Many people think eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a 2006 study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk. Similarly, a 2017 study found that eating whole eggs instead of egg whites was more effective at promoting muscle protein synthesis post-workout.

Quick Tip: Pack a quick snack with you to eat shortly after a workout, to avoid missing the anabolic window. Then you can eat a full meal after you shower or arrive home after your physical therapy appointment or from the gym.

What are some Snacks to eat Post-Workout?

Here are some quick and easy meals and snacks to eat after your workout:

  • Whole-grain toast and almond butter
  • Oatmeal, whey protein, banana, and almonds
  • Tuna and crackers
  • Cottage cheese and fruits
  • Hummus and pita bread
  • Rice crackers and peanut butter
  • Cereal with dairy or plant-based milk
  • Greek yogurt, berries, and granola
  • Protein shake and banana
  • Whole-grain crackers with string cheese and fruit
  • Pistachios

What are some Meals to eat Post-Workout?

Save time and meal prep a few of these for the week:

  • Grilled chicken with roasted vegetables and rice
  • Egg omelet with avocado spread on whole-grain toast
  • Salmon with sweet potato
  • Beef tacos with vegetables
  • Tuna salad sandwich on whole grain bread
  • Quinoa bowl with sweet potatoes, berries, and pecans
  • Black beans/Peas/Chickpeas and rice
  • Lentil Soup

Following these tips will help guide you on your road to recovery. However, recovery isn’t just about food, it’s also about listening to your body. If you’re dealing with muscle soreness, fatigue, or persistent aches, seeing a physical therapist can be crucial in ensuring that you’re not overtraining or risking injury. Physical therapists can help with injury prevention, muscle recovery strategies, and personalized rehabilitation plans to keep you moving efficiently and pain-free.

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

Pre-Workout Nutrition Information

Pre Workout Nutrition

Types of injuries in sports: types of athletic injuries

3 Types of Athletic Injuries

- Blog, Sports and Fitness

Types of injuries in sports: types of athletic injuries

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

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

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

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

COMMON CAUSES OF INJURIES:

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

football injury

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

WATCH for typical burnout signs:

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

PREVENT overuse injuries and burnout with these simple tips:

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

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

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

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

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

TEARS
Tears are a complete separation of the tissue fibers.

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

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


       

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

Pre Workout Nutrition

Pre-Workout Nutrition: Fueling Your Body for Peak Performance

- Blog, General Information

Pre Workout Nutrition

When maximizing your workout performance and recovery, pre-workout nutrition plays a crucial role. What you eat before exercise can provide the energy needed to power through a workout session. Whether you’re engaging in a light morning workout, an intense training session, or undergoing physical therapy, knowing how to fuel your body properly can make all the difference in recovery and progress. We’ll explain what to eat, when to eat, and how to balance nutrients to optimize your fitness results. Let’s dig in!

Eating the right foods before exercising ensures your body has the energy and strength it needs to perform at its best. However, the type of workout, its intensity, and your fitness goals will influence what and when you should eat.

Pre-Workout Nutrition: What Should You Eat Before a Workout?

If you have an early morning workout before 9 AM and it’s a light session aimed at weight loss, skipping food and hydrating with a glass of water may encourage your body to burn a higher percentage of body fat to fuel your workout. Research suggests that working out early in the day before eating breakfast may help burn more fat over the course of 24 hours when compared to exercising later in the day.

However, if your workout is moderate or high-intensity, fasting may leave you feeling fatigued and unable to push through your session. Endurance athletes, in particular, should avoid fasting before intense workouts, as a lack of fuel can reduce performance.

Timing Your Pre-Workout Meal

The closer you get to your workout, the simpler your meal should be.

  •  2–3 hours before exercise: You’ll have time for your food to digest and be absorbed from your GI tract into your blood. Therefore, eat a complete meal containing protein, healthy fats, and fiber-rich complex carbohydrates. These take longer to break down and provide sustained energy.
  • Within an hour of exercise: Choose quick-digesting foods like a piece of fruit, yogurt, or a small bowl of cereal. Eating too close to a workout and too much can cause GI discomfort, sluggishness, or a heavy feeling in your stomach. Avoid high-fat foods at this point!
  • 15–30 minutes before exercise: If you’re pressed for time, go for easy-to-digest snacks like a banana, applesauce, or a smoothie. Liquid calories may be easier to tolerate, especially for those with sensitive stomachs.

Best Pre-Workout Meals and Snacks

Your food choices should depend on how soon you’re eating before exercise and the intensity of your workout.

What to Eat 3 Hours Before a Workout

  • Grilled chicken with quinoa and roasted vegetables
  • Whole-grain toast with almond butter and banana
  • Brown rice with salmon and steamed broccoli
  • Half a sweet potato with a piece of salmon and grilled vegetables

What to Eat 1–2 Hours Before a Workout

  • Greek yogurt with granola and berries
  • Oatmeal with sliced almonds and honey
  • Cottage cheese with whole-grain crackers
  • Egg omelet & whole-grain toast topped with fruit

What to Eat 30–45 Minutes Before a Workout

  • A banana with peanut butter
  • Low-fat chocolate milk
  • A protein smoothie with whey or plant-based protein
  • A piece of fruit, such as a banana, orange, or apple
  • Nutrition bar with protein (Check out our recipe for our no-bake trail mix bar)

Understanding Macronutrients for Pre-Workout Fuel

Carbohydrates: Your Body’s Primary Energy Source

Carbs provide the quick energy your body needs to power through a workout. They fall into two categories:

  • Simple carbs (fruit, white rice, honey) digest quickly and provide a rapid energy boost.
  • Complex carbs (whole grains, quinoa, oats) take longer to break down, making them ideal for longer sessions.

Protein: Supporting Muscle Function and Repair

Protein before a workout helps reduce muscle breakdown and supports muscle repair. Plant-based proteins like lentils, tofu, and pea protein powder work just as well as animal-based sources. More information on this later!

Fats: Sustained Energy for Endurance

Fats take longer to break down, making them ideal for low-intensity, long-duration workouts like hiking or yoga. Avocados, nuts, and seeds are excellent pre-workout fat sources.

Fueling your body the right way before a workout sets you up for success, keeping your energy high and your recovery on track. And if you’re recovering from an injury or going through physical therapy, good nutrition plays an even greater role! Paired with physical therapy, the right fuel can get you back to feeling your best faster. Of course, what you eat after your workout is just as important! Find out more about post-workout nutrition to learn how to refuel, recover, and maximize your gains.

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

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Continue to Post-Workout Nutrition

Post Workout Nutrition

Stretches to Relieve Tech Neck Pain

4 Simple Stretches to Relieve Tech Neck Pain

- Blog, Neck

Stretches to Relieve Tech Neck Pain
We are spending more and more time in front of screens. Screens of all types, whether smartphones, tablets, laptops, computer screens, or even TV screens, are leading to an increasingly prominent issue.
What is Tech Neck and Forward Head Posture (FHP)?

On average, an adult head weighs about 10 to 12 pounds. It is designed to sit on top of the cervical spine, which is the neck region of the spine. When you look straight at a screen, the muscles in your neck are relaxed and don’t require much energy to hold up your head. However, every inch your head is craned forward (Forward Head Posture), it can increase your head’s weight on the spine by an astounding 10 pounds, causing pain and stiffness in the neck, shoulders, and spine. This is now known as Tech Neck (also called Text Neck). Leaning just a few inches forward can lead to as many as 60 pounds of stress on the spine depending on the angle.

Common Tech Neck Symptoms

Even reading a book can lead to an improper position of the neck. When your neck leans forward for extended periods, the tension in the neck muscles and the pressure on your cervical spine increases, which can cause several symptoms, including:

  • Dull Ache in the back of the neck
  • Headaches
  • Stiffness in the neck and shoulders
  • Numbness in the arms & hands
  • Aching discomfort in the lower neck, shoulders, and upper back

Physical therapy can be effective in treating many types of neck pain. If your neck pain becomes chronic and you are not able to find relief for your tech neck without the use of pain medication, contact a physical therapist to schedule an appointment. See if your posture may be contributing to your neck pain by taking our Posture IQ Quiz!

In the meantime, here are

4 Stretches to Relieve Tech Neck Pain

Try these stretches to help relieve your tech neck pain.

  1. Upper Trap Stretch
  2. Levator Scapulae Stretch
  3. Corner Stretch or Pec Stretch
  4. Chin Tucks

If the pain worsens, becomes chronic, and/or you have frequent headaches – talk to your physical therapist to see what treatment options may be best for you.

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strength training physical therapy

Strength Training: You’re Not Too Old!

- Blog

 

strength training physical therapy

If you think you are “too old” to do strength training exercises, think again! With proper guidance and support, you can benefit from a program of regular strength-training exercises.

Sarcopenia is the loss of muscle and strength often seen in older adults. Although many questions remain about muscle loss and aging, one thing is certain: strength-training exercises can help reduce these effects. Even small changes in muscle size can make a big difference in strength, especially in people who have already lost a lot of muscle.

BENEFITS

According to the North American Spine Society, strength training can provide the following benefits in older adults:

  • Better balance and, consequently, reduced risk of falls
  • Quicker responses, which may also play a role in preventing falls
  • Reduced risk of osteoporosis (weakening of the bones)
  • Improved quality of life
  • Improved mental alertness

EXAMPLES OF STRENGTH-TRAINING EXERCISES

You can increase your strength by regularly using any of the following:

  • Weights
  • Strength-training equipment
  • A resistance band

 

HOW MUCH AND HOW OFTEN?

The National Institute on Aging recommends the following tips on how much and how often you should do strength-training exercises:

  • Exercise all of your major muscle groups at least twice a week.
  • Do not do strength exercises of the same muscle group 2 days in a row.
  • Depending on your condition, you might need to start out using as little as 1 or 2 pounds of weight, or no weight at all.
  • Use a minimum of weight the first week, then gradually add weight. Starting out with weights that are too heavy can cause injuries.
  • When doing a strength exercise, do 10-15 repetitions in a row.
  • Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. Do not let the weight drop; lowering it slowly is important.
  • Gradually increase the amount of weight to benefit from strength exercises. When you can do 2 sets of 10-15 repetitions, then you can increase the amount of weight on your next session.
  • It should feel somewhere between hard and very hard for you to lift or push the weight. If you cannot lift or push a weight 8 times in a row, then it is too heavy for you. Reduce the amount of weight. If you can lift a weight more than 15 times in a row, it is too light for you. Increase the amount of weight. Do not increase more than 5% for all upper body and 10% for lower body exercises.

 

SAFETY TIPS

  • Talk to your doctor or a physical therapist before engaging in a new exercise program.
  • Breathe normally while exercising. Holding your breath (known as Valsalva maneuver) while straining can cause your blood pressure to go up. This is especially true for people with cardiovascular disease.
  • If you have had a hip repair or replacement, check with your surgeon before doing lower body exercises.
  • Avoid jerking or thrusting weights into position. This can cause injuries. Use smooth, steady movements.
  • Avoid locking the joints in your arms and legs in a straightened position.
  • Breathe out as you lift or push, and breathe in as you relax.
  • Muscle soreness lasting up to a few days and slight fatigue are normal after muscle-building exercises, but exhaustion, sore joints, and unpleasant muscle pulling are not. The latter symptoms may mean you are overdoing it.
  • None of the exercises you do should cause pain. The range within which you move your arms and legs should never hurt.

Looking for a physical therapist to help start your strengthening program?

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Strength Training Routine for Beginners

Strength exercises can help increase your strength when performed on a regular basis. Here are some examples from the National Institute of Aging:

Wrist Curl
This exercise strengthens the wrists.

  • Put your forearm on the arm of a chair. Your hand should be over the edge.
  • Hold the weight with your palm facing upward.
  • Bend your wrist up and down.
  • Do this 10-15 times.
  • Repeat with the other hand.
  • Do this 10-15 more times with each hand.

 

Side Arm Raise
This exercise strengthens shoulder muscles.

  • Sit in an armless chair with your back supported by the back of chair.
  • Keep your feet flat on the floor and even with your shoulders.
  • Hold hand weights straight down at your sides, with palms facing inward.
  • Raise both arms to your side, shoulder height.
  • Hold the position for one second.
  • Slowly lower your arms to your sides. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

 

Chair Stand
This exercise strengthens muscles in your abdomen and thighs. Your goal is to do this exercise without using your hands as you become stronger.

  • Sit toward the front of a chair, knees bent, feet flat on the floor.
  • Cross your hands over your chest and lean back in a half-reclining position. Keep your back and shoulders straight throughout the exercise.
  • Raise your upper body forward until you are sitting upright, using your hands as little as possible (or not at all, if you can).
  • Extend your arms outward so they are parallel to the floor. Slowly stand up, using your hands as little as possible.
  • Slowly sit back down. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

 

Arm Curl
This exercise strengthens upper-arm muscles.

  • Stand with your feet even with your shoulders.
  • Keep your feet flat on the floor and even with your shoulders.
  • Hold your hand weights straight down at your sides, with palms facing forward.
  • Slowly bend one elbow, lifting weight toward your chest. (Rotate your palm to face your shoulder while lifting the weight.)
  • Hold this position for one second.
  • Slowly lower your arm to the starting position. Pause.
  • Repeat with the other arm.
  • Alternate arms until you have done 10-15 repetitions with each arm.
  • Rest; then do another set of 10-15 alternating repetitions.

 

Toe Stand
The heel raise strengthens ankle and calf muscles. You can use ankle weights for this exercise if you are able.

  • Stand straight, feet flat on the floor, holding onto a table or chair for balance.
  • Slowly stand on tiptoe, as high as possible.
  • Hold the position for 1 second.
  • Slowly lower your heels all the way back down. Pause.
  • Do the exercise 10-15 times.
  • Rest; then do another set of 10-15 repetitions.
  • Variation: As you become stronger, do the exercise standing on 1 leg only, alternating legs for a total of 10-15 times on each leg. Rest; then do another set of 10-15 alternating repetitions.

 

Knee Curl
Strengthens muscles in the back of the thigh. You can use ankle weights for this exercise if you are able.

  • Stand straight holding onto a table or chair for balance.
  • Slowly bend your knee as far as possible. Don’t move your upper leg at all; bend your knee only.
  • Hold this position for 1 second.
  • Slowly lower your foot all the way back down. Pause.
  • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

 

Front Arm Raise
Strengthens shoulder muscles.

  • Stand with your feet shoulder-width apart
  • Hold hand weights straight down at your sides, with palms facing backward.
  • Raise both arms in front of you to shoulder height. Do not turn your wrist.
  • Hold this position for 1 second.
  • Slowly lower your arms. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

 

Leg Straightening
Strengthens muscles in front of the thigh and shin. You can use ankle weights for this exercise if you are able.

  • Sit in a chair. Only the balls of your feet and your toes should rest on the floor. Put a rolled towel under your knees, if needed, to lift your feet. Rest your hands on your thighs or on the sides of the chair.
  • Slowly extend 1 leg in front of you as straight as possible.
  • Flex your foot to point toes toward the head.
  • Hold this position for 1–2 seconds.
  • Slowly lower your leg back down. Pause.
  • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

 

Back Leg Raise
Hip extension strengthens buttock and lower-back muscles. You can use ankle weights for this exercise if you are able.

    • Stand 12-18 inches from a table or chair, feet slightly apart.
    • Hold onto a table or chair for balance.
    • Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
    • Hold this position for 1 second.
    • Slowly lower your leg. Pause.
    • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

 

Side Leg Raise
This strengthens muscles at the sides of your hips and thighs. Use ankle weights, if you are ready.

  • Stand straight, directly behind a table or chair, feet slightly apart.
  • Hold onto a table or chair for balance.
  • Slowly lift 1 leg 6-12 inches out to the side. Keep your back and both legs straight. Don’t point your toes outward; keep them facing forward.
  • Hold this position for 1 second.
  • Slowly lower your leg. Pause.
  • Repeat with the other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health providers prior to starting any new treatment or with questions regarding a medical condition.

RESOURCES

National Institute on Aging
http://www.nia.nih.gov