Category Archives: Blog

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

 

PT News PTandMe

PT News September 2024

- Blog, General Information, Hand, PT News

PT News PTandMe

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

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Ice for acute injuries

1. Ice or Heat: What Does the Science Say About Their Use for Acute Injury?

Written by Mishock Physical Therapy, with locations throughout Montgomery, Berks, and Chester PA Counties.

Approximately 70-90% of people use ice or cryotherapy (ice packs, ice towels, ice massage, gel packs, refrigerant gases, ice baths) following an injury or to enhance recovery. Dr. Gabe Mirkin first coined the term “RICE” (Rest, Ice, Compression, and Elevation) in 1978, a snappy 4-letter acronym that quickly gathered momentum and popularity throughout the 80s and 90s, which has now become the standard of care for acute musculoskeletal injuries. (Hubbard et al. J Athl Train. 2004, Horsching et al. CDT 2024) In this article, I will review the use of ice, heat, ice baths, and active recovery in their role in acute musculoskeletal injury…  Read more

 

Low Back Pain Physical Therapy

2. What is Direct Access to Physical Therapy

Written by Denali Physical Therapy, an outpatient physical therapy practice in Anchorage, AK.

Have you been experiencing pain or discomfort and wondered if you could see a physical therapist without a physician’s referral? If you’re in Alaska, you’re in luck! Alaska is one of many states in the U.S. that has adopted “direct access” for physical therapy. But what exactly is direct access and how does it relate to physical therapy?…  Read more

 

hand stretch

3. Carpal Tunnel: Causes and Symptoms

Written by Memphis Physical Therapy an outpatient physical therapy group located throughout the Greater Memphis Area. 

Carpal Tunnel Syndrome (CTS) occurs when the tendons in the wrist become swollen (a condition known as tenosynovitis) or when the size of the carpal tunnel itself decreases, leading to compression of the median nerve. This compression can result in various symptoms, including numbness, tingling, or a dull sensation in the thumb, index, middle, and ring fingers. People with CTS may experience pain during activities that involve pinching or gripping, as well as a sense of clumsiness or difficulty holding objects… Read more

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

Find these locations and others to start feeling better today!

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text neck

4 Steps to Prevent Text Neck

- Blog, Neck

text neck

Did you know that for every inch of forward head posture, it can increase the weight of the head on the spine by an additional 10 lbs?  – Kapandji, Physiology of Joints, Vol. 3

Prevent Neck Pain and Text Neck While Working on Your Laptop or Phone 

text neck

1. Raise your phone: Hold your phone at eye level so that you don’t have to tilt your head downward. If you are on a couch or bed, prop your head on pillows as you lay down so that your neck is supported while you use your phone. Using your eyes to look down and not your neck can also reduce symptoms of text neck.

2. Stretch: Stretching can release some of the tension built up in your neck from holding the phone in one position throughout the day. Your physical therapist can work with you to recommend certain exercises that reduce text neck as well as show you how to do them properly.

3. Be aware of posture: Practicing good posture can help you become more aware of how you hold your neck. Work on keeping your head up and shoulders back to prevent text neck.

4. Take breaks: If you notice that your neck starts to hurt, this could be a symptom of text neck. Take a break from using your phone and move to either a desktop or another activity altogether.

If your neck pain becomes chronic and you are not able to find relief for your text neck without the use of pain medication, call us to schedule an appointment. Our licensed physical therapists specialize in spine, neck, and back pain.

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fall prevention physical therapy

Fall Prevention Programs Can Keep You On Your Feet!

- Balance & Vestibular Rehab, Blog

Fall Prevention Physical Therapy Programs Can Keep You On Your Feet!

One in every three adults 65 and older fall each year in the United States – WWW.CDC.GOV

The numbers are staggering. Apparently not only does the eyesight go, but balance along with it. The two could be seen as going hand in hand since the worse your vision gets, the more likely you are to bump into or trip on something unnoticed. Fear not worried reader. Physical therapy may not improve vision, but it does improve the ability to manage and reduce the likelihood of a fall and even more importantly, a resulting hip fracture.

Fall prevention physical therapy conditioning programs offered by physical therapists are designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk. Research has shown that a successful fall prevention program must be multi-dimensional. A program must address all underlying factors in addition to strength and balance. Physical therapists use valid and reliable assessments to determine all the factors affecting each individual’s fall risk. Therapy focuses on reducing the factors and decreasing fall risk. This is consistent with the protocols recommended by: The American Geriatrics Society and the American Academy of Orthopedic Surgeons’ Panel on Fall Prevention Guidelines.

THE MAIN GOALS OF THE FALL PREVENTION PHYSICAL THERAPY CONDITIONING PROGRAM ARE:

  • Increase independence with Activities of Daily Living (ADLs)
  • Increase independence with functional mobility
  • Decrease fall risk
  • Prevent future fall
  • Increase safety
  • Patient education

Still on the fence?
Don’t take our word for it. We have included an adapted Tinetti Balance Assessment Tool to help assess the likelihood of a fall. The Tinetti tool is the oldest clinical balance assessment tool and the widest used among older people (Yelnik, Bonan 2008). The advantages of Tinetti’s balance assessment tool are its inclusion of both balance and gait and its good inter-rater reliability and excellent sensitivity. (You can read more at the US National Library of Medicine).

Once you have taken your test – ask your physical therapist to go over the results and what options are available to decrease the risk of falls. Find your PT HERE!

Tinetti-Balance-Tool

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


    
recovery after an injury

The 4 Stages of Recovery After an Injury

- Blog, General Information

recovery after an injury

Soft tissue injuries are commonly categorized depending on a time frame beginning with the date the injury occurred. Physical therapy programs can help make recovery after an injury easier on the body.  Physical therapists are experts in the diagnosis and treatment of soft tissue injuries. They can also determine your phase of healing and the best techniques to continue the path to recovery.

Stage 1: Acute Stage | Protection Phase

A soft tissue injury is termed as acute from the initial time of injury and while the pain, bleeding, and swelling is at its worst. Your body’s aim at this point is to protect your injury from further damage. The usual time frame for your acute symptoms to settle is two to four days post-injury, but this can vary depending on how you treat your injury.

Treatment consists of modalities such as:

to help control inflammation and pain. Gentle movement can be added to maintain mobility.

Stage 2: Sub-Acute Stage | Repair Phase

A soft tissue injury is termed as sub-acute when the initial acute phase makes a transition to repairing the injured tissues. This phase commonly lasts up to six weeks post-injury when your body is busy laying down new soft tissue and reducing the need to protect your injury as the new scar tissue begins to mature and strengthen.

  • Modalities are still used as needed for inflammation.
  • Strengthening exercises are added as tolerated to stabilize around the injured area and begin to increase function.

Stage 3: Late Stage | Remodelling Phase

Your body does not magically just stop tissue healing at six-week post-injury. Healing is a continuum. At six weeks post-soft tissue injury your healing tissue is reasonably mature but as you stretch, strengthen and stress your new scar tissue it often finds that it is not strong enough to cope with your increasing physical demand.

When your body detects that a repaired structure is still weaker than necessary, it will automatically stimulate additional new tissue to help strengthen and support the healing tissue until it meets the demands of your normal exercise or physical function.

The period between six weeks and three months post-injury is commonly referred to as the remodeling phase.

  • Treatment will focus on progression back to pre-injury level and modality use is minimized.
  • Strengthening exercises are more dynamic and in several planes of motion.

Stage 4: Final Stage | Ongoing Repair and Remodelling

The final stage of tissue repair can last from 3 months up to 12 months. Scar tissue needs time to properly align and gain tensile strength needed for the forces placed on it. This phase focuses on improving the quality of the new tissue and preventing re-injury.

  • Treatment will be sport and activity specific to prepare for demands placed on the injured site.
  • Education on preventing re-injury is key!

Every injury faces its own challenges and breakthroughs. For more detailed information about a specific soft tissue injury reach out to your physical therapist. They can bring you successfully through each stage of recovery after an injury.

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PT News PTandMe

PT News August 2024

- Blog, General Information, Hand, Head, PT News

PT News PTandMe

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

physical therapy near me

Parkinson's Disease physical therapy

1. Physical Therapy for Treating Parkinson’s Disease: Enhancing Quality of Life & Mobility

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

Parkinson’s disease (PD) is a progressive neurodegenerative disorder that primarily affects movement. It is characterized by tremors, stiffness, bradykinesia (slowness of movement), and postural instability. These symptoms can significantly impact a person’s quality of life, making everyday tasks challenging. Physical therapy plays a crucial role in managing Parkinson’s disease, helping patients maintain mobility, improve balance, and enhance their overall well-being…  Read more

 

Men's pelvic health

2. Why Pelvic Floor Health Matters for Men

Written by Wright Physical Therapy, an outpatient physical therapy practice located throughout Southern Idaho.

Pelvic floor massage for males is more important than you might think. Men often overlook the significance of their pelvic floor muscles, which play a vital role in various aspects of health and well-being. If you’re looking to understand why pelvic floor health matters and what benefits it offers, here’s a quick overview…  Read more

 

tennis elbow

3. 5 Effective Exercises for Tennis Elbow

Written by Ability Rehabilitation an outpatient physical therapy group located throughout Central FL. 

Do you suffer from tennis elbow? This condition, also known as lateral epicondylitis, occurs when the forearm muscles connected to the elbow become inflamed. It affects 1 to 3% of the general population. 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… Read more

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

Find these locations and others to start feeling better today!

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Game Day Nutrition

What to Eat Before, During, & After a Game

- Blog, Sports and Fitness

Game Day Nutrition

What athletes eat can have effects on game-day performance. It’s important to eat foods that will fuel the body and provide enough energy during the game. Carb-loading, however, is not a beneficial strategy for everybody. Loading up on carbs has both its pros and its cons for different athletes. With this in mind, we have put together our game day nutrition general list of some foods to consider before, during, and after a game.

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Updated: 3/8/2023

Why you Should Eat Before a Game or Workout and What Foods are Best?

Many people who eat a nutrient-dense diet that meets their energy needs don’t need extra fuel to exercise at moderate intensity for 60 minutes or less. Because a game usually lasts longer than an hour of strenuous activity, it is recommended that you eat some type of snack or meal before your game.

Right Timing – Before the Game

Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game. You can have tummy troubles or GI discomfort if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. These competing demands can become a challenge for optimal performance.

Carbohydrates provide the primary fuel for exercising muscles. Athletes should focus on eating carbs, which are broken down in the small intestine. A pre-workout snack that’s a mix of carbs, protein, and healthy fats can give you the energy you need to push yourself harder.

Recommendations for what to eat before a game or workout:

  • Oatmeal with berries
  • Balanced energy bar
  • A banana, an apple or other fresh fruit
  • Yogurt
  • A fruit smoothie
  • A whole-grain bagel or crackers
  • Granola bar
  • A peanut butter and apple sandwich

Avoid

  • High-fiber foods – broccoli, baked beans, bran cereal
  • High-fat foods – eggs, meat, cheese
  • Sugar, soda, candy
  • New foods

What to Eat During the Game

As mentioned before, having food during exercise may result in stomach cramps. Hydration is key during this time. Although there are certain foods that provide energy-boosting hydration as well. Hydrate based on the length and intensity of the activity. Replace fluids according to thirst and weather

Consume

  • Drink 16-32 oz. per hour for workouts longer than 1 hour
  • Sports drinks – for activity longer than 1 hour
  • Watermelon and orange slices are good for halftime

Avoid

  • High-sugar snacks and drinks – candy, soda, fruit juice
  • Energy drink, caffeine
  • Refined carbs – bread, pasta
  • Sugar and caffeine may upset the stomach leading to lower performance

What to Eat After a Game or Workout:

The most important meal on game day is what you eat after your game or workout. During heavy exercise, your body taps into your glycogen storage for energy,  which is the fuel stored in your muscles. After you’ve given it your all to win the game, your muscles have been depleted of their glycogen and broken down. The smartest thing to do after a game is to eat/drink something with protein and carbohydrates around 30 minutes after the game. This will ensure that your energy stores are refilled, your muscles that were broken down are given nourishment to rebuild and repair, and will keep your metabolism at a steady pace.

Research shows that the body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout. The sooner you refuel, the better! 

Here are a few great snack ideas and meal options for you to refuel after your game

Post-Game Recommended Foods

  • Turkey on whole-grain bread with vegetables
  • Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds
  • Grilled salmon with a baked sweet potato
  • Omelet stuffed with sautéed vegetables and avocado
  • Grilled chicken with sautéed or steamed vegetables
  • Salad with roasted chickpeas light olive oil, and vinegar (Vegan)
  • Sautéed or steamed vegetables, with non-GMO tofu (Vegan)
  • Quinoa bowl with blackberries and pecans (Vegan)
  • Burrito with beans, brown rice, guacamole, and salsa (Vegan)

Post-Game or Workout Foods to Avoid

  • Concession candy
  • High-fat, fried foods
  • Energy drinks, soda
  • Large, low-protein meals

Don’t Forget About Electrolytes:

Electrolytes are essential minerals that your body needs to stay hydrated before, during, and after exercise. But they do more than that. Electrolytes also support our body’s vital functions, such as muscle contraction (including the heart), blood pressure, nerve signaling, and much more. They help your body retain fluid during heavy exercise when you’re sweating, so they can also keep joints lubricated and maintain your energy, avoiding dehydration-related fatigue. Adding an electrolyte supplement to your drink throughout the day will keep you in check. Adding lemon and a bit of sea salt to your drink will do the trick as well!

Injured? Need to find a sports nutritionist for designing your game day nutrition plan? Reach out to a physical therapy clinic near you to get a local recommendation and find the help you need!

Physical Therapy Appointment

Read our article on carb loading:

Pros and Cons of Carb Loading

Child has a possible concussion

What Should You Do if Your Child Has a Concussion

- Blog, Sports and Fitness

Child has a possible concussion

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

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

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

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

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

How Can I Keep My Teen or Child Safe?

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

Help create a culture of safety for the team.

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

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

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PT News PTandMe

PT News July 2024

- Blog, General Information, Hand, Head, PT News

PT News PTandMe

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

physical therapy near me

Can Physical Therapy fix a Herniated Disc

1. Can Physical Therapy Fix a Herniated Disc? Causes, Cures, & Insights.

Written by The Jackson Clinics, with locations throughout Northern Virginia.

Disc herniation can lead to significant discomfort and limitations in daily activities, but physical therapy offers a promising path to relief and recovery. By focusing on targeted exercises and therapeutic techniques, physical therapy aims to alleviate pain, restore function, and strengthen the spine’s support structures. In this article, we’ll explore how physical therapy can be an essential component in managing and overcoming a herniated disc…  Read more

 

Blood Flow Restriction Therapy

2. Blood Flow Restriction Therapy

Written by Rebound Physical Therapy, an outpatient physical therapy practice located throughout Bend, OR, and surrounding areas.

Postoperative recovery is a crucial phase in any surgical journey. Patients often face challenges such as muscle atrophy, strength and power loss, and reduced mobility. However, in recent years, Blood Flow Restriction (BFR) training has become a vital resource in post-surgical care, pain, and general deconditioning. Using the principles discussed below, it is revolutionizing rehabilitation and proving to be a game-changer in enhancing recovery time and outcomes…  Read more

 

preventing fishing injuries

3. Head Above Water – Preventing Fishing Injuries

Written by Excel Physical Therapy an outpatient physical therapy group located in Bozeman and Manhattan, MT. 

As the summer sun beats down, the bugs are popping, and you hit the water in earnest, injuries are likely not on your radar. But fly casting, walking in a river, and rowing puts stress and strain on your joints and muscles, so it’s important to have the strength and stability to help mitigate injuries. Here are a few considerations for the summer fishing season… Read more

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

Find these locations and others to start feeling better today!

Physical Therapy Appointment

Hot Weather Exercise Tips

Hot Weather Exercise Tips

- Blog, Sports and Fitness

Hot Weather Exercise Tips

As the temperatures continue to rise, we have decided to put together a few hot weather exercise tips to consider while staying active and for staying hydrated through the summer.

Set your alarm: Sunrise is generally the coolest time of day, so get up and get out early. It may be more humid, but it is generally still hot at sunset because the ground radiates accumulated heat.

Hydrate: It is recommended to drink at least eight ounces of liquids prior to heading outside to exercise and 6-8 ounces of fluids every 15 minutes, switching between water and an electrolyte drink. Remember to drink plenty of fluids post-exercise to speed recovery.

  • Remember to drink water and other fluids throughout the day. Carry a water bottle with you or grab a drink each time you pass a water fountain.
  • Drink 16oz of fluid 2-3 hours before exercise
  • Drink an additional 10oz of fluid 10-20 minutes before exercise
  • Consume 20-40oz of fluid for every hour of exercise
  • Always have water available. Take a bottle to work, the gym or wherever you are headed, and remember to use it.
  • Drink up any time you are in the sun. Just being outside can lead to dehydration
  • Children and the elderly are more susceptible to dehydration
  • Finally don’t rely on thirst as a signal to drink water. Thirst is actually a sign that the body is under stress and by the time you feel thirsty, dehydration has already begun to set in. Other symptoms of dehydration include dry mouth, irritability, headache, weakness, dizziness, cramps, nausea, and fatigue. Even mild dehydration can lead to diminished performance, the elevation of core body temperature, and increased cardiovascular strain.

Acclimatize: It is advisable to gradually build up your tolerance for exercising in warmer conditions

Wear Technical Fabrics: Technical fabrics wick sweat from your body to keep you cool. Also, wear a visor to keep the sun out of your eyes, not a hat, which traps the heat.

Slow Down: For every 5-degree rise in temperature above 60 degrees F, slow down your activity intensity by 5%

Protect: Use sunscreen to protect your skin and prevent sunburn.

Be realistic: Do not overestimate your level of physical fitness; set realistic exercise goals.

What happens if I feel pain after a workout?

Keep in mind that even when you follow these hot weather exercise tips, some discomfort and muscle soreness is to be expected. If your pain does not resolve within a few days, that is when it’s time to ask for help. Your body may be able to accommodate your pain for a short period, but if left alone, you may begin to experience weakness, a lack of flexibility, and even additional injury if your body moves to avoid the pain by overcompensating with other muscle groups. The sooner you ask for help the better. During your physical therapy first visit, we will evaluate your injury and from there we can:

  • Alleviate pain
  • Correct improper movement patterns
  • Correct muscle imbalances through flexibility and strength training
  • Modify training when possible
  • Educate you about faulty or improper posture or body mechanics with training

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