Category Archives: Blog

Treatment Options for Achilles Tendinitis

Treatment Options for Achilles Tendinitis

Treatment Options for Achilles Tendinitis

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The Achilles tendon is the largest tendon in the body. It connects your calf muscles to your heel bone and is used when you walk, run, and jump.  Although the Achilles tendon can withstand great stresses from running and jumping, it is also prone to tendinitis, a condition associated with overuse and degeneration. Achilles Tendinitis causes pain along the back of the leg near the heel. If you suffer from Achilles Tendinitis – try these pain relief methods.

Treatment Options for Achilles Tendinitis

REST: Cut back your training by decreasing your mileage and intensity. Also, avoid hills and speedwork. You may substitute running with swimming, running in water, and biking to reduce the irritation.

ICE: Apply ice to the affected area for 10 to 20 minutes with at least one hour between applications. Do not apply ice directly to your skin – a pillowcase or dish towel works well as a protective barrier. Frozen peas or reusable gel packs are flexible and conform well to the injured area.

PROPER FOOTWEAR/ORTHOTICS: This situation can be corrected with arch supports or custom orthotics. Orthotics allow your foot to maintain the correct position throughout the gait. Avoid walking barefoot and wearing flat shoes. If your pain is severe, your doctor may recommend a walking boot or to cast you for a short time. This gives the tendon a chance to rest before any therapy is begun.

NON-STEROIDAL ANTI-INFLAMMATORY MEDICATION: Drugs such as ibuprofen and naproxen reduce pain and swelling. They do not, however, reduce thickening.

PHYSICAL THERAPY: Achilles tendinitis can be a painful, chronic condition if left untreated. Physical therapists may use stretching, massage, custom orthotics, strengthening, and/or balance activities to help your body relieve pain and heal.

CORTISONE INJECTIONS: Cortisone, a type of steroid, is a powerful anti-inflammatory medication. Cortisone injections into the Achilles tendon are rarely recommended because they can cause the tendon to rupture (tear).

physical therapy near me

raking injury prevention tips

Raking injury prevention tips

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 2023

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout October 2023. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

Breast Cancer Previvor

1. My Previvor Journey

Written by Sport and Spine Clinic of Auburndale & Marshfield with locations in WI.

To celebrate and honor everyone touched by breast cancer, one of our team members bravely shares her journey, including her family’s battles with cancer, genetic testing, and preventive measures against breast, ovarian, and uterine cancer. She also walks us through some of her struggles along her journey and how her care team helped advocate for her when she felt like she wanted to give up…  Read more

 

2. Physical Therapy and Osteoarthritis

Written by Mishock Physical Therapy an outpatient physical therapy practice in PA with locations throughout Montgomery, Berks, and Chester Counties.

EXERCISE IS AS GOOD AS NSAIDS IN RELIEVING PAIN FROM OSTEOARTHRITIS! Osteoarthritis (OA) is the most common form of joint disease and the leading cause of pain in older people. OA often begins by age 40 and can worsen as we age with twenty-four percent (24.6%) of all adults, or 58.5 million people, having arthritis. (Katz, JAMA 2021) For those 65 years or older, half (50.4%) reported being diagnosed with arthritis. It is a leading cause of work disability, with annual costs for medical care and lost earnings of $303.5 billion. (CDC, Arthritis 2022)…  Read more

 

physical therapy

3. You Can Have a Quicker Recovery After Surgery With Pre-Hab!

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

Participating in pre-hab therapies has several advantages. It can help the body heal faster and avoid injuries, all while speeding up recovery time. Pre-hab can be divided into two categories: Pre-hab for injury prevention and pre-hab for surgical recovery are two different types of pre-hab… Read more

We hope you enjoyed our picks for the PT News October 2023 edition.

Find these locations and others to start feeling better today!

Physical Therapy Appointment

Becoming a Breast Cancer Survivor

Facing Breast Cancer: Part 3 (Becoming a Survivor)

Becoming a Breast Cancer Survivor

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

Physical Therapy Appointment

Esperanza’s (Hope’s) Story: Breast Cancer Survivor (Getting a Positive Diagnosis)

At 48 years old, right before I was supposed to go in for my yearly mammogram, I started suffering from night sweats. I went to see my doctor about my fever, and he just prescribed me Tylenol, but I continued to have high fevers at night, and I would wake up the next morning with my sheets saturated with sweat. I decided to visit a gynecologist and told him about the other doctor who prescribed me Tylenol. He promptly told me that this issue would not be fixed with just Tylenol. I also told him that I noticed a lump in my right breast.

He ordered some blood tests and a biopsy of the mass in my breast. A couple of days later, the doctor called me saying, “I would not have liked to give you this news, but I must tell you that the tests came back positive for cancer. Don’t worry, I will arrange everything for you to be seen at M.D. Anderson in Houston, and I will pay close attention to everything they do for you in the cancer center.”

Starting Breast Cancer Treatment

I was scheduled to be seen just a week later at M.D. Anderson and had surgery to remove my right breast. The oncologist told me that the cancer I had was very aggressive and the team even had to remove parts of the tendons around my shoulder. I decided to go ahead with the chemotherapy treatments just three weeks after the surgery. My gynecologist then offered to give me a letter for a leave of disability, but I refused it and said I would ask for it when I really needed it.

When I would go to my chemotherapy treatments, I had severe nausea and vomited many times. I wasn’t eating very well, and the smell of food made me nauseous. Even the smell of Coke made me nauseous, which had been a huge vice of mine for some time. But after the treatment over the weekend, some of the nausea would wear off, I would come home and go to work during the week.

Dealing with Complications

I had 10 or 11 chemo sessions. After the entire treatment, one morning after I woke up and looked in the mirror, I noticed I was covered with bruises all over my body and blood that seeped out of my eyes and ears that had dried overnight. That same day, I was already scheduled to see another oncologist to run some tests. When I came to the office, my doctor was perplexed and quickly put me in a wheelchair to run several tests. I ended up staying at the cancer center for a full month.

They gave me blood transfusions because my blood platelets kept decreasing. I did not have the strength to even lift my arms! The doctors told me that I would need blood from either a sibling or from one of my children, so it was decided that it would be my son Ivan who would donate. After I was given transfusions, the specialists told me that it was successful and my platelets were rising, but after three days, my platelet levels went down again.

There were specialists from other hospitals who came to suggest other medications and treatments, but none of them were successful. Then they decided to perform a spinal tap, where they took fluid from my spinal cord. The needles they used were gigantic and they had to do the test several times. Even though they gave me anesthesia, I felt everything. The next morning, I woke up with blood coming from the sites they had punctured me with the spinal tap. They ran more tests and told me that they had to remove my spleen. After that, my health seemed to get better over time.

Looking Back

When I was a little girl, I was sick all the time. I had the same symptoms I had back then, with the fevers, the bruises & the blood clots; but when I became a woman and had my first menstrual cycle, everything went away, and I suppose, helped to regulate the things going on in my body. The town doctors could never figure out what was wrong with me when I was a little girl. I always thought I would have problems later in life when I no longer menstruated, which came to be true.

I had begun my perimenopause stage when I began suffering night sweats and was given the cancer diagnosis. As an adult, I became very disciplined about keeping a journal and writing down any symptoms and how I felt that day. I was also very on top of scheduling my doctor’s visits and exams.

I am very thankful I have been in remission for over 30 years now and no longer have to see my oncologist but has become a lifelong friend. I will always remember the friends I made during my chemo treatments in the cancer center who unfortunately did not make it. As a breast cancer survivor, I believe it is very important to look after your health because it is one of the most important things in life aside from your family.

Ending This Series

These stories are just a small glimpse into the diverse and complex world of breast cancer. They emphasize that awareness, early detection, support, and education are our strongest allies in the face of this challenging diagnosis. If you or a loved one have questions about breast cancer speak to your care provider. Additionally, there are many organizations like Susan G. Komen that do a great job pushing for awareness and research.

Physical therapy plays a crucial role in the holistic recovery process for breast cancer patients. Following breast cancer surgery, radiation therapy, or chemotherapy, individuals often experience physical challenges, including reduced range of motion, muscle weakness, and pain. Physical therapists help patients regain their mobility, reduce post-operative complications, manage lymphedema, a common side effect of breast cancer treatment, and address these issues by designing customized exercise programs that aim to improve strength, flexibility, and overall physical function. By tailoring their approach to the specific needs and limitations of each patient, physical therapists are instrumental in aiding breast cancer survivors on their journey toward improved health and a better quality of life.

View the Full Blog Series

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

 

Breast Cancer Previvor

Facing Breast Cancer: Shared Stories Part 2 (Previvor)

Breast Cancer Previvor

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

Physical Therapy Appointment

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

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

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

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

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

Choosing to Get a Mastectomy

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

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

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

Post Mastectomy Recovery

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

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

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

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

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

Fat Grafting and Revision Surgery

How it Feels to be a Breast Cancer Previvor

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

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

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

View the Full Blog Series

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

 

 

 

 

Regular Breast Cancer Screenings

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

Regular Breast Cancer Screenings

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

Physical Therapy Appointment

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

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

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

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

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

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

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

How to Do a Self Breast Cancer Screening

Breast Cancer Self Screening

View the Full Blog Series

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

 

Top 8 Signs You Can Benefit from Outpatient Physical Therapy

benefit from outpatient physical therapy

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

#1 You Require Pain Medications

Physical Therapy is an Opioid Alternative

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

#2 You’re In Pain

Physical Therapy Treats Pain

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

#3 Pre & Post Operative Recovery

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

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

#4 Nagging Symptoms

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

#5 Balance Issues

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

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

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

#6 Have Trouble Sleeping

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

#7 Uncontrolled Descent

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

#8 Limited Activities of Daily Living

Physical Therapy ADL

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

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

physical therapy near me

 

Sternocleidomastoid (SCM) Muscle Pain

Sternocleidomastoid (SCM) Muscle Pain

Sternocleidomastoid Muscle Pain; SCM Muscle

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

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

Pain and Symptoms Associated with the Sternocleidomastoid

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

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

It may also be associated with these symptoms:

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

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

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

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

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

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

Ways to get rid of stress

6 Easy Ways to Get Rid of Stress

Ways to get rid of stress

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

6 Ways to Overcome Stress

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

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

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

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

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

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

What Does Self-Care Look Like To You

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

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

physical therapy near me
fall prevention at home

Fall Prevention: Fall Risks & Tips in your home

fall risks prevention tips at home

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

physical therapy near me

COMMON WARNING SIGNS FOR FALLING ARE:

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

RISKS TO CONSIDER WHEN FALL-PROOFING YOUR HOME:

Lighting

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

Surfaces

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

Trip Hazards

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

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

 

Physical Therapy Appointment

FLYR_FallPrevention_HomeFalls fall risks

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


fall risks    fall risks