Category Archives: Blog

diastasis recti abdominal separation

What You Can Do About Diastis Recti (Abdominal Separation)

- Blog, Women's Health

diastasis recti abdominal separation

There’s a lot to absorb when you become pregnant. You have a whole new person growing inside of you, and with that the excitement of what they’ll look like — and what kind of mother you’ll be — to this brand new human. And of course, there are a lot of physical changes that women undergo. From morning sickness to foods that seem unpalatable (or highly desirable), our bodies seem to have a mind of their own when pregnant. Along with gaining a healthy amount of weight and planning on what birth will look like for you, there are also residual effects. One of them that can come with motherhood but can also affect other people is called diastasis recti (abdominal separation).

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This condition occurs with the dramatic change in belly structure that happens when women become pregnant. The abdominal walls separate, leading the belly to stick out more. Who else does this affect and how can you deal with it? This graphic explains it.

What is Diastasis? And What You Can Do About it
“What is Diastasis? And What You Can Do About it” on Health Perch

Ask for Help.

If you are unsure of whether or not you have diastasis recti talk to your OB-GYN or physical therapist and ask them to evaluate your core. If you do have abdominal separation, a physical therapy program can give you all of the tools you need to bring the muscles back together.

Physical therapy programs for diastasis recti patients may include:

  • Core stabilization and postural strengthening
  • An abdominal brace to provide support and reduce pain
  • An exercise program designed to stretch overly tightened muscles
  • Education and training on how to lift and carry your baby as your abdomen recovers

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Lifting Safety Tips PTandMe

Avoid Back Pain with These 8 Back Safety Tips

- Back, Blog

Lifting Back Safety Tips PTandMe

During the holidays, back injuries become more prevalent as people maneuver themselves up and down ladders and stairways while carrying or lifting heavy objects. A little bit of lifting safety can go a long way to keeping your holiday season bright.

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1. SIZE UP THE LOAD

Check to ensure the load is stable and balanced.

2. PLAN THE JOB

Consider all possibilities. Is the path clear? What is the weight of the load? How much stress will be placed on your back? Is there traffic, a tripping hazard, a doorway to go through, or a stairway to go up or down? Avoid carrying an object that requires two hands to hold, either up or especially down, a flight of stairs.

3. ESTABLISH A BASE OF SUPPORT

Use a wide, balanced stance with one foot in front of the other. Make sure you have firm footing and your feet are shoulder-width apart. This staggered stance gives you the stability of not falling over and being able to secure the load.

4. BEND YOUR KNEES, KEEP YOUR HEELS OFF OF THE FLOOR AND GET AS CLOSE TO THE OBJECT AS POSSIBLE.

Always lift with your legs and not your back.

Proper Lifting Technique PTandMe

5. BE CERTAIN YOU WILL BE ABLE TO MAINTAIN A HOLD ON THE OBJECT WITHOUT HAVING TO ADJUST YOUR GRIP LATER.

You can use gloves to help maintain an adequate grip, but don’t rely on gloves because they can de-sensitize the fingers making you unable to feel the object.

6. LIFT GRADUALLY

Lift gradually with your legs without using jerky motions.

7. KEEP THE LOAD CLOSE TO PREVENT ARCHING YOUR LOWER BACK.

As you begin the lift, tighten your stomach muscles, and keep your head and shoulders up. The closer the load is to your spine, the less force will be placed on your back.

8. PIVOT

Don’t twist. Move your feet in the direction of the lift. This will eliminate the need to twist at the waist.

Whether at home or at work safe lifting practices can keep your back healthy and safe. Before lifting heavy objects decide how you will lift carry & place the item before you pick it up. If you are experiencing persistent pain, please contact us. We want to help you to be at your best this holiday season.

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PT News PTandMe

PT News November 2024

- Blog, Elbow, PT News, Sports and Fitness, Women's Health

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout November 2024. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

Gait Analysis Physical Therapy

1. Helix 3D for Running Gait Analysis in Physical Therapy

Written by Green Oaks Physical Therapy, with locations throughout Dallas, Fort Worth. 

When it comes to physical therapy, understanding a patient’s movement is crucial for crafting effective treatment plans. Advances in technology have brought sophisticated tools to the table, with Helix 3D being at the forefront for running gait analysis. This cutting-edge tool has revolutionized the way clinicians understand biomechanics, helping both athletes and everyday individuals get back on their feet and perform at their best. What is Helix 3D? Helix 3D is a highly advanced motion analysis system designed to provide a comprehensive, three-dimensional view of human movement…  Read more

 

tennis elbow

2. 5 Effective Exercises for Tennis Elbow

Written by Ability Rehabilitation, an outpatient physical therapy practice throughout Central, FL.

Repetitive activities like playing racket sports or engaging in certain occupations like painting, carpentry, and plumbing often exacerbate this condition. The symptoms of tennis elbow include pain and a burning sensation on the outer side of the elbow, along with weakened grip strength. These symptoms can develop gradually and may worsen over several weeks or months. The good news is that over 95% of tennis elbow cases can be successfully treated with conservative measures. If you’re looking for effective exercises to alleviate tennis elbow symptoms and regain strength in your elbow, Ability Rehabilitation can offer you five exercises specifically designed to target tennis elbow…  Read more

 

Pelvic Health

3. Understanding Incontinence: Causes, Types, and Treatments

Written by Sol Physical Therapy an outpatient physical therapy group located throughout Tucson, AZ

Many people with incontinence may feel isolated and avoid social situations. They often find themselves constantly monitoring fluid intake and planning outings around restroom availability. Simple tasks like traveling, attending events, or exercising may require careful consideration and planning… Read more

We hope you enjoyed our picks for the PT News November 2024 edition.

Find these locations and others to start feeling better today!

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recover from ACL Surgery

How Long Does it Take to Recover from ACL Surgery

- Blog

ACL surgery and ACL surgery recovery

WHAT IS THE ACL?

The knee is essentially a hinged joint that is held together by four ligaments. They include the medial collateral (MCL), lateral collateral (LCL), anterior cruciate (ACL) and posterior cruciate (PCL) ligaments. The ACL runs diagonally in the middle of the knee, preventing the lower leg from sliding out in front of the thigh, as well as providing rotational control to the knee. More information about how ACL tears can be found in our injury center

How long does it take to recover after ACL Surgery?

Though everyone is different we’ve compiled a standard rehabilitation program so you know what to expect in your recovery from ACL surgery.

Pre-operative Phase
Goals: Decrease Pain & Effusion

  • Restore normal Range of motion (ROM), especially extension
  • Improve strength and neuromuscular control,
    combat quadriceps shutdown
  • Support patient education

Post-operative (Day 1-7)
Goals: Full Passive Knee Extension

  • Decrease pain and effusion
  • Increase knee flexion and restore patellar mechanics
  • Progressive gait
  • Improve muscle function including quadriceps control

Post-operative (2-4 weeks)
Goals: Keep Full Extension

  • Increase flexion
  • Abolish swelling
  • Establish good patellar mobility
  • Maintain single limb stance with slight knee flexion 15+ secs

Post-operative (4-10 weeks)
Goals: Push for Full ROM

  • Increase quadriceps strength to 4 to -4/5 (60-65% of contralateral side)
  • Increase proprioception and neuromuscular control
  • Increase endurance
  • Increase confidence

Post-operative (10-16 weeks)
Goals: Work to Normalize Strength and Increase Power Along with Endurance, Increase Neuromuscular Control, Progress Functional Training

  • Initiate a running program
  • Continue strengthening
  • Continue neuromuscular training
  • Progress all exercises

Post-operative (16-22 weeks)
Goals: Full Active Range of Motion (AROM), Passive Range of Motion (PROM), Functional Test of 90% SL Hop and SL Cross-Over Hop, Proprioceptive Test 100%, Functional Strength Test of 85% Quads and 100% Hamstrings

  • Continue with strengthening exercise, proprioceptive training/neuromuscular drills, plyometrics, and sport-specific training.
  • Functional strengthening program consists of a series of CKC exercises, strengthening is performed in 3 planes of motion at all joints, functional profiles are developed for all patients based on their findings during the evaluation process.

If you have experienced an ACL tear and are looking for post-operative care, you can easily find a physical therapy clinic near you by clicking the button below. By scheduling a visit before ACL surgery you can meet your therapists and they can give advice on how to help you recover from ACL surgery as smoothly as possible.

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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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PT News PTandMe

PT News October 2024

- Blog, General Information, Hand, PT News

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout October 2024. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

1. Exercises to Do Before a Knee Replacement

Written by Wright Physical Therapy, with locations throughout Southern ID. 

Strengthening your muscles and improving flexibility helps support and stabilize your knee post-surgery, speeding up your journey to regain mobility. Knee replacement surgery is a significant step, but preparation through targeted exercises can dramatically improve your outcomes. By focusing on building muscle strength and enhancing flexibility now, you set yourself up for a more comfortable recovery and better long-term knee health…  Read more

 

2. 7 Indoor Exercise Options

Written by The Jackson Clinics, an outpatient physical therapy practice in Northern, VA.

While summer offers opportunities to walk, jog, bicycle, garden, play sports and get into shape, cold weather brings the temptation to eat more, move less and hibernate indoors. Shorter days, frosty air and holiday parties can threaten the fitness gains you made during the summer. But the good news is that the change of seasons doesn’t have to mean the end of your fitness journey! Let’s explore some fun, practical, and effective ways to keep moving during the fall and winter months…  Read more

 

low back pain

3. How to Relieve Back Pain from Standing Too Long

Written by Carolina Physical Therapy an outpatient physical therapy group located throughout Greater Columbia, SC. 

Are you experiencing back pain when standing for too long? You’re not alone. Many people suffer from this discomfort, but there are ways to find relief. Understanding the causes of back pain from standing is the first step toward finding a solution. Whether it’s poor posture, muscle strain, or excessive pressure on the spine, identifying the root cause can help you address the issue effectively. In this article, we will explore ergonomic tips to prevent pain, gentle stretches that can provide relief, exercise recommendations for strengthening your back muscles, and when it might be necessary to seek professional help. By following these guidelines, you can take control of your back pain and improve your overall well-being…. Read more

We hope you enjoyed our picks for the PT News October 2024 edition.

Find these locations and others to start feeling better today!

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Low Back pain exercises

Top 5 Low Back Pain Exercises to Reduce Back Pain

- Back, Blog

Exercises to reduce back pain

How to Reduce Low Back Pain

Over time, we develop arthritic changes in our back due to normal wear and tear. Below is a list of low back pain exercises that can help reduce lower back pain. These exercises will help you, in time, return you to your normal activities and improve your quality of life.

Top 5 Exercises to Reduce Back Pain

1. LOWER TRUNK ROTATION

Lie on your back with your knees bent.
Keep your feet and knees together and lightly rotate your spine.
Stop the stretch when you feel your hips coming off of the table. Only rotate to approximately 45 degrees and rotate back and forth like a windshield wiper.
Repeat for 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

2. ABDOMINAL BRACING

Lie on your back with your knees bent. Slightly elevate your hips but not high enough to where it comes off of the table. Simultaneously, squeeze your abdominal muscles down towards the table. Continue to breathe.

Hold this for 10 seconds and rest for 10 seconds. Repeat for 2 minutes.

What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

3. SINGLE KNEE TO CHEST

Bring one knee to your chest.

Hold for 5-10 seconds. Repeat alternating legs to your chest for a time of 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

4. FIGURE 4 STRETCH

Cross one ankle over to the opposite knee and press down on the resting leg. You should feel the stretch in your hip.

Hold this stretch for 30 seconds if you can tolerate it. Repeat for 3 repetitions, then switch legs.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

5. PIRIFORMIS STRETCH

Cross one ankle over to the opposite knee. Pull the resting knee across your body and up towards your chest. (You should aim for your opposite shoulder as a reference). This stretch should be felt over the crossed leg buttock.

Hold for 30 seconds if you can tolerate it. Repeat for 3 repetitions on each leg.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

Written by Laura Mata, OTR/L, PT, DPT, Director at Star Physical Therapy Services – Fairfield
To learn more about Star Physical Therapy Services click here.

 

For more information about back pain, and physical therapy click the links below.

beware bed rest for back pain  chronic back pain  low back pain relief

Postpartum Rehabilitation physical therapy

Postpartum Rehabilitation for Moms

- Blog, Women's Health

Postpartum Rehabilitation physical therapy

Postpartum Rehabilitation

Having a baby can make every day feel very special, but can also make life very busy, very quickly, leading many mothers to care for themselves as a low priority, especially when it comes to postpartum rehab. During pregnancy, as your belly grows and your baby grows, maintaining good posture becomes more of a challenge as well as many other things.

Physical therapy during pregnancy and postpartum periods can address spinal and pelvic joint dysfunction, help you learn guided exercises that can become tools to address muscle weakness and imbalance and provide guidance for everyday tasks that may be difficult during pregnancy.

The most common pregnancy issues that physical therapists strive to treat are pelvic health-related issues. These issues occur because the pelvic floor muscles can become weakened or even damaged during pregnancy. Pelvic floor physical therapy can help you learn how to retrain everyday muscles vital for function, such as using Kegels, and other strengthening exercises.

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Common symptoms of pelvic floor muscle dysfunction are:

Here are some other ways physical therapy can help pregnant or newborn mothers:

  • Postural Retraining – changes in posture may occur throughout pregnancy. PTs can even give guidance on postures for postpartum activities such as breastfeeding and lifting a baby
  • Rebuilding Core Strength – safely rebuild and regain core strength, depending on how the delivery was done, either C-section or vaginal delivery, the core section will be affected by giving birth
  • Scar Mobility – recovering from scar adhesions or tissue adhesions can result from surgical procedures and can be treated through massage therapy and targeted exercises
  • Safely reintegrate activities – whether running, swimming or any other activities that you were enjoying before becoming pregnant

Getting a Pelvic Floor Evaluation

If you’re interested in postpartum rehabilitation, ask your doctor to refer you to a pelvic floor physical therapist, at around six weeks postpartum for a vaginal birth or eight weeks if you had a C-section, or earlier if you’re experiencing any pain or issues treated by a physical therapist. Postpartum rehab is important to seek out sooner rather than later. Many women notice aches and pains that start during pregnancy or after pregnancy that if left untreated or unidentified, can become a bigger problem later in life. Postpartum issues are easier to treat in the earliest stages rather than waiting and becoming chronic, long-standing conditions. A physical therapist can help you learn muscle-strengthening strategies and how to safely return to your activities and enjoy your new life!

post mastectomy physical therapy

Post Mastectomy Physical Therapy

- Blog, Women's Health

Post Mastectomy physical therapy Exercises

Post Mastectomy Physical Therapy

The word cancer is a scary one. Even though we all hope that it never becomes part of our lifetime of trials, more often than not, we know someone that has had, or is currently dealing with cancer. It is a testament to the medical community that so many women are able to wear the pink ribbon as a sign of triumph and pride, but we still mourn with those that wear it as a sign of remembrance and loss. More than once, while talking with women that have begun treatment for breast cancer, the topic of whether or not to have a mastectomy has come up. It’s not a decision taken lightly, often one with multiple concerns about what happens after surgery. Will the cancer be gone for good? Will it hurt? How long will it take to recover? A physical therapy post-mastectomy program can help address these issues.

Physical Therapy can’t answer all of those questions, but one thing a physical therapy post-mastectomy program can do is aid in the overall recovery process by focusing on regaining strength and increasing the range of motion in your shoulder and arm. Early intervention by a physical therapist can help women regain full function following mastectomy surgery, regardless of whether or not a woman has had reconstruction. Rehabilitation is always tailored to each patient’s specific needs. Not every patient experiences the same recovery, and as such physical therapists are prepared to help patients experiencing a multitude of symptoms – some have been highlighted below.

Size, location, and the type of mastectomy are important considerations when choosing a type of treatment. Exercises to maintain shoulder range of motion and arm mobility may be prescribed as early as 24 hours after surgery.  These exercises are important in restoring strength and promoting good circulation. As rehabilitation progresses these exercises may be modified to meet new goals.

Physical Therapy after Surgery

After mastectomy surgery, patients may experience tightness around the surgical site. This is caused by scar tissue formation. The result can be very dense tissue under the incision, which is painful and can restrict the range of motion.  The restricted range of motion puts a woman at risk for a painful condition known as frozen shoulder. Early treatment by a physical therapist can help reduce the pain and help regain functional range of motion and strength.

Numbness and/or nerve sensitivity at the surgical site can develop post-mastectomy. Manual therapy can help restore sensation and relieve nerve pain. In severe cases, a chronic condition known as post-mastectomy pain syndrome may develop.  This is caused by scar tissue impinging on nerves. Physical therapy can be very effective at releasing scar tissue and reducing nerve-related pain.

Axillary node dissection can lead to a condition known as cording or axillary web syndrome.  Cording presents as a moderate to painful tightening, which appears as “cords” emanating from the armpit and extending down the arm. Cording significantly restricts the range of motion and arm function. Manual therapy and therapeutic stretching help to resolve this condition quickly.

Radiation treatment after mastectomy surgery can exacerbate posture and range of motion problems, causing fibrosis and skin tightness. Manual therapy can remediate these issues and may prevent them from ever becoming a problem.

The Benefits of Exercise and Physical Therapy post-mastectomy treatment programs can differ greatly as seen above, but there are a few benefits that all patients can benefit from:

  • Improved shoulder range of motion
  • Improved shoulder strength
  • Improved functional mobility
  • Improved posture
  • Decreased pain at the surgical site
  • Decreased edema on the affected side
  • Improved sensation at the surgical site

Meeting with a physical therapist before surgery can help you feel more at ease and more confident in your overall recovery goals. It’s never too early to ask questions! To find a physical therapy clinic near you click here.

For more information on cancer-related physical therapy programs click here:

    

 

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Pros and Cons of Carb Loading

The Pros and Cons of Carb-Loading

- Blog, General Information, Sports and Fitness

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