Category Archives: Blog

industrial athlete

Industrial Athlete Tips for Health and Work Recovery

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THE INDUSTRIAL ATHLETE
Industrial workers use their bodies to perform their jobs just as an athlete would. An athlete may do his/her job for 3 hours during a game whereas an industrial worker uses their body for 8 hours every day. It is important to take care of the most important tool you have at your disposal, your body.

HYDRATION
It is important to maintain hydration to prevent premature exhaustion and muscle injury. Appropriate fluid levels are important for cells in the body to recover and repair. This is especially important in workers who are in a warm environment or have to use heavy non-breathable PPEs. Some studies recommend drinking 1 cup of water every 30 minutes.
• Maintaining hydration is also important when not at work. When a person has sign of dehydration, it is usually too late. No longer sweating or becoming thirsty are signs of dehydration.
• Alcohol can have an adverse effect as it increases the rate of dehydration.

REST
Proper rest is important for proper muscular recovery and prevents fatigue at the end of the day and week. When the body and mind do not have the necessary “shut down” time, physically – fatigue and injury can result and mentally – unclear thinking, poor decisions and shortness of temper can result.

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STRETCHING
A good method of injury prevention is stretching. A good program will be developed for the most significant muscle groups you use during your work day.

General rules for stretching:
1. Stretching is to be done slowly, gently and should not produce pain.
2. Perform stretches until you feel a slight pull and hold.
3. DO NOT BOUNCE during stretches.
4. Hold stretches for seconds, not counts.
5. It is not uncommon to have some muscular soreness for 3-5 days after performing stretches that you may not be accustomed to.
6. If you feel sharp pain with any stretch – stop performing that particular stretch.

Article about the industrial athlete was written by the Therapy Team at STAR Physical Therapy.

PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

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1. The Right Time to Exercise
Written by the Therapy Team at The Jackson Clinics Physical Therapy

Patients often ask if there is a right time of day to exercise. They wonder whether it makes a difference if they work out in the morning, afternoon or evening, and if it’s possible to synchronize their body’s natural rhythms with their daily activities.  Read More

 

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3. The Importance of Sleep for a Healthy Life
Written by the Therapy Team at Momentum Physical Therapy

Do you love hitting the snooze button? I think it’s safe to say that many of us do! Do you do it so often it causes you to be late for work, meetings, or school? If so, it may be time to look at your sleep routine.  Read More

Modalities: What They Are and Why We Use Them

Every treatment is truly a modality with exercise (including Therapeutic Exercise, Therapeutic Activities and Neuromuscular Re-education) being the most popular and effective.

ULTRASOUND: Can be performed for thermal or non-thermal benefits. A crystal in the sound head vibrates at a specific frequency (usually 1 or 3 MHz) when an electrical current is passed through the crystal. The ultrasound waves that are produced are absorbed best by high collagen content tissues (tendon, ligament, and muscle). The frequency controls the depth of penetration with 3 MHz being more superficial and heating up more quickly than 1 MHz. An effective treatment area is no greater than twice the area of the ultrasound head (5cm^2 US head). Physical therapists use ultrasound frequently on tendinosus injuries, or plantar fasciitis as well as ligament injuries, and in conjunction with transverse friction massage and exercise.

ELECTRICAL STIMULATION: Most often performed in outpatient orthopedic PT clinics for muscle re-education or pain control. The waveform, frequency and wavelength are different depending on the reason for using this modality.

With neuromuscular estim (NMES) two electrodes are typically used. Physical therapists use NMES to the quadriceps (specifically VMO) to regain quadriceps control to restore active terminal knee extension. There is an on and off time with NMES, and the patient is usually performing a quadriceps exercise during the time the NMES is on.

When electrical stimulation is used for pain control the term TENS is commonly used, which stands for Transcutaneous Electrical Nerve Stimulation, but even NMES is technically TENS. With TENS various set-ups can be used, but the most common is IFC (Interferential Current) at 80-150 Hz with 40% scan. This requires 4 electrodes in a crossed-diagonal pattern with the treatment area in the middle. An interference pattern is created, and varies throughout the treatment giving the sensation that the current is moving around, and preventing the patient from becoming too accustomed to the sensation. There can be some carryover of pain-relieving TENS effects between sessions, but I generally consider this to have a temporary effect lasting for up to 2-3 hours after the session. Often heat or ice is applied during the treatment as well. If you want to prescribe a home TENS unit for a patient for pain management we are happy to assist by working with vendors to obtain a device for a patient, and to teach them how to use the device.

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TRACTION: Static (constant tension) traction is most commonly used, unless the patient’s condition is very reactive, and then intermittent traction may be used. A home traction unit may also be ordered for a patient, and we can train the patient in the set-up and usage of those devices. They are available for both cervical and lumbar traction, but lumbar traction is much less commonly used. A patient must be able to tolerate 20# of cervical traction, typically, for insurance to cover a home device.

PHONOPHORESIS AND IONTOPHORESIS: Both of these are drug delivery methods. Iontophoresis uses direct current electricity to drive a charged medication deeper into the tissues while phonophoresis is the usage of a medication in an ultrasound gel or cream. The research support is better for iontophoresis than phonophoresis, but neither are very good. Iontophoresis most often is done with dexamethasone with a negative polarity and the medication is placed under the negative electrode. With phonophoresis the US, at least theoretically, opens up channels to allow the medication to be absorbed more readily, but in doing US with a medication, the ultrasound transmission is not as good as with the normal ultrasound gel.

WHIRLPOOL: Cold or warm whirlpools are somewhat common still in athletic training rooms, but not utilized nearly as much in a PT clinic. They also used to be used very commonly for wound debridement, but the time and expense of the water and sterilizing the whirlpool after use, coupled with the existence of good medicinal/chemical methods for wound care have made whirlpool use for that purpose much less common.

Eating Healthfully on a Tight Budget

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When you are on a tight budget, shopping for food can be challenging. It is a common misconception that cutting back on food expenses means sacrificing good nutrition. However, you can be healthier and wealthier by getting wiser about planning meals and shopping. Here are some guidelines that can help:

Let the Plate Be Your Guide
Many people plan their meals around meat, and leave grains, vegetables, and fruit for side dishes. However, according to Choose My Plate, the bulk of your diet should be made up of vegetables and fruit. And at least half of your grains should be whole grains such as whole wheat breads, pasta, and brown rice. Meats and dairy products should be treated as side dishes and eaten less frequently. This is not only more economical but more healthful. Here are a few examples of meals made mostly with whole grains, fruits, and vegetables:
• Chili—beans, vegetables, and meat, served with a salad
• Stir-fry—vegetables with a small amount of meat served over rice or pasta and a salad
• Stews or soup—beans, vegetables, pasta, rice, meat or chicken, served with salad
• Taco—beans or meat with lots of lettuce, tomato, onions, and a corn tortilla

Make It From Scratch
Many of the prepackaged, boxed, canned, and frozen foods you buy from the store are high in fat, calories, sodium, sugar, and cost, compared with foods prepared at home. They may also be lower in vitamins and minerals. You pay for the fancy packaging and convenience of these items, but you get much less for your money. For example, you can make many more bags of popcorn from a bag of unpopped corn compared to buying a bag of already-popped popcorn. The pre-made popcorn is much more expensive and has more fat and sodium than what you can make at home. Of course, making food from scratch may take a little more time, but it can be well worth it in terms of cost and nutrition.

Have a Game Plan for Shopping
Have a game plan for shopping that includes what you are going to buy and where you are going to buy it. Here are some tips on developing a shopping plan:
• Plan meals and snacks several days in advance. Then write a shopping list—and stick to it!
• Compare prices among grocery stores. Shop at national chains and discount food outlets. Do not shop at convenience stores.
• Go to stores that sell generic foods, store brand foods, and foods in bulk.
• Use coupons with caution. They are often for foods that are more expensive. Do not buy junk food or something you normally would not buy, just because you have a coupon.
• Never shop on an empty stomach.
• Look for sales on items that are on your list.

When shopping, it’s also important to look for foods that are fresh. Check the dates on perishable items like meat, cheese, and yogurt. If you aren’t able to consume the item before the date, then you shouldn’t purchase it.

Check the Unit Prices of Items
The unit price calculates the cost of a product per unit. For example, a unit could be by the ounce, pound, or number of items in a package. Unit prices are usually marked on the shelf below the product. For example, let’s say you are looking for canned beets and there are three different brands to choose from. If you look at the unit price below each one, you can find the brand that is cheapest, especially if you buy the largest can. However, it only makes sense to buy the largest can if you are sure you will use it all.

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Read Food Labels
It is easier to make the most nutritious choice when you know how to read the nutrition facts label. These labels contain the nutritional information and are found on most packaged foods. Use the nutrition facts label to focus on the facts that are most important to you, such as the fat, sugar, or sodium content. Nutritional labels make it easier for you to compare similar products.

Buy in Bulk… When It Makes Sense
Save time and money by buying in bulk. You can buy in bulk through supermarkets, buying clubs, food cooperatives, farmer’s markets, and warehouses. When you buy in bulk, you can purchase a product in multiple or large units that can be stored, or from an open container in the store, such as a bin of rice where you can scoop out as much as you want. Before buying in bulk, keep the following tips in mind:
• Buy only products that your family will like and use often enough so that they will be used before spoiling or becoming outdated. Otherwise, you will waste food and money.
• Not all bulk items are bargains. Make sure the item is really a good buy and saves you money. Check the unit price; do not just look at the size of the package.
• When you buy in bulk, you buy more than you can use before your next shopping trip. Be sure you have enough money to do this.
• You should know what type of storage is needed for the product and have enough space to store it.
• Beware that buying in bulk can lead families to overeat or eat too quickly. If this happens, you could run out of food or money before the end of the month. Make sure you can store food so that it will not get eaten too quickly.
• Freeze prepared items in small containers rather than one large container so you only need to thaw the servings you need.
• Know proper storage times for different foods. For example:
• Ground meats: 3-4 months in the freezer
• Hot dogs: 1-2 months in the freezer
• Eggs: 3-5 weeks in the refrigerator
• Opened lunch meats: 3-5 days in the refrigerator
• Bacon: 7 days in the refrigerator
• Fresh chicken or turkey parts: 9 months in the freezer

Eat at Home
Eating out can be expensive and the food is often high in fat, salt, and sugar. A spaghetti dinner at a restaurant could cost $10 or more, but only a few dollars if you prepared it at home. At a restaurant, your extra costs go toward profits and tips. Consider having a potluck. When you entertain guests at home, ask them to bring a dish.

Be Prepared
If you are going to be out running errands or shopping with your family, bring some healthy snacks and drinks with you. That way, if hunger hits, you will not be tempted to stop at a fast food restaurant or buy snacks from a vending machine—something that can hurt your wallet and your waistline. Whether you make snacks at home or buy them from the grocery store, it is less expensive than buying them in the mall.

by Amy Scholten, MPH

RESOURCES:
American Dietetic Association
http://www.eatright.org

Choose My Plate—US Department of Agriculture
http://www.choosemyplate.gov

CANADIAN RESOURCES:
Canada’s Food Guide
http://www.hc-sc.gc.ca

Dietitians of Canada
http://www.dietitians.ca

REFERENCES:
Charts: food safety at a glance. FoodSafety.gov website. Available at: http://www.foodsafety.gov/keep/charts/index.html. Accessed January 27, 2016.

Eating better on a budget. Choose My Plate, US Department of Agriculture website. Available at: http://www.choosemyplate.gov/ten-tips-eating-better-on-a-budget. Updated September 1, 2015. Accessed January 27, 2016.

Lino M. Nutrition doesn’t have to be expensive. Choose My Plate, US Department of Agriculture website. Available at: http://www.choosemyplate.gov/sites/default/files/printablematerials/USDABlog-NutritionDoesntHaveToBeExpensive.pdf. Published August 25, 2011. Accessed January 27, 2016.

Last reviewed January 2016 by Michael Woods, MD Last Updated: 3/13/2014

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

New Year's Resolutions

The Most Common Reasons People Do Not Adhere to Exercise Routines

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Nearly 50% of Americans will make New Year’s Resolutions in 2016, and the two most common goals are weight loss and exercise. Considering in 2008 that 34% of the U.S. was classified as obese, these resolutions are important.Currently, less than 50 % of Americans meet the physical activity requirements per the CDC. Despite the large spike in exercise at the beginning of each New Year, most resolutions fail by February. There are countless reasons, and they are directly paralleled to the most common reasons people do not adhere to exercise, and pain.

Time:
Time is the most cited reason people do not exercise. With a finite amount of hours per day, plan your day around your exercise plan – not the other way around. This allows you to prioritize your efforts toward the one thing that improves every aspect of your health, exercise. Also, you can break your activity up into 10 minute bouts throughout the day. You can take the long way in a walk to work, use the stairs, walk on your lunch break, etc. The goal is to get at LEAST 30 minutes of aerobic activity 3-5 times per week.

Fatigue:
If you are beat at the end of a long work day, don’t try to work out at the end of the day! Plan your workouts when you have the most energy. While this is easier said than done, take stock of your current daily routine. If you are a morning person, hit the gym before work. If you are a midday warrior, utilize your lunch break. If you like to work out a little later, take your athletic clothes with you and hit the gym before you get home. A benefit of exercise is increased energy, but it takes energy to make energy.

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Lack of Experience:
Exercise doesn’t have to be complicated. The ultimate goal is to raise your heart rate and challenge your muscles. The spectrum of ways to exercise is enormous, but it is best to choose routines or activities that interest you and correlate with your goals. However, it is important to chose activities that fit your current level of fitness initially, and you are more likely to continue a program if you are successful at the start. If you can, work out with a partner to help keep you motivated. Lastly, set yourself realistic and specific goals: weight loss is not specific; losing 10 pounds in 12 weeks is specific. When initiating a new routine, consult your doctor to make sure you’re ready for the stress of exercise.

Pain:
Many people don’t exercise due to pain, fear of injury, or the discomfort of delayed onset muscle soreness (DOMS). In a recent study, those with arthritis who exercised 2 days per week or more actually had less pain than those who were sedentary. Lower back pain and knee pain are common deterrents to exercise, but countless studies show regular exercise improves these aches when performed correctly show regular exercise improves these aches when performed correctly. It is also important to seek a fitness professional such at a physical therapist or certified personal trainer when initiating an exercise routine to make sure your form is correct and you are performing movements safely. If you are currently in pain, a licensed physical therapist can address your pain with manual therapy and specific exercise, as well as address your fitness goals.

Don’t wait to begin changing your health and fitness. Begin today by taking the first steps towards better health!

Written by Spence Tomlinson, PT, DPT, Cert. MDT, Clinic Director of STAR Physical Therapy, Kingston Springs, TN

Pediatric Incontinence

Treating Pediatric Incontinence with Physical Therapy

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UNDERSTANDING PEDIATRIC INCONTINENCE 

Bed wetting is almost as common as asthma, but it is often not discussed, even with doctors.
The pelvic floor is made up of muscles and other tissues that form a sling from the pubic bone to the tailbone. They help to support the abdominal and pelvic organs and assist with the control of bladder and bowel activity.

Pelvic floor dysfunction refers to a wide range of problems that occur when these muscles are weak and/or in spasm. The tissue surrounding the pelvic floor organs may have increased sensitivity and irritation or decreased sensitivity, causing the resulting dysfunction seen in children.

Although millions of children suffer from pelvic floor dysfunction, most don’t get the help they need. Typically, children are toilet trained by age 4 with only very occasional accidents. After age 4 childhood bowel and bladder dysfunction is considered a major medical problem and greatly affects quality of life for the whole family. Every day, five million American children wake up not knowing if their bed will be wet or dry. Many of these children feel embarrassed and ashamed. Bed wetting is almost as common as asthma, but it is often not discussed, even with doctors, because of its embarrassing nature.

Dysfunctional elimination in children occurs when the pelvic floor muscles are not working together with the bladder and /or bowel and the normal voiding or emptying reflexes can be disrupted. This can lead to a chronic abnormal pattern of elimination which does not allow the bladder or bowel to empty completely. Some children experience difficulty urinating or controlling their bladder function, frequent bladder infections, constipation, not urinating enough during the day, or sensing bladder fullness. Children may periodically have leakage during the day or wake up wet in the morning or both. This can be embarrassing and uncomfortable.

If your child has experienced any of the above symptoms they may have been seen by a physician or specialist, who is now recommending therapy to relax and retrain the pelvic floor muscles. Therapy can provide the tools your family needs to take control of your child’s bladder and bowel functions.

PHYSICAL THERAPY CAN HELP
If any of the below problems sound familiar, then PT can help:
• Urinary incontinence (loss of urine)
• Urinary urgency (constant/strong need to urinate)
• Urinary frequency (urinating over 8 times in a 24 hour period)
• Urinary retention (not fully emptying your bladder)
• Bed-wetting (nocturnal enuresis)
• Fecal urgency, frequency and/or retention
• Bowel incontinence, pain with defecation, inability to empty bowels
• Excessive gas, abdominal bloating
• Constipation, diarrhea with/out soiling/staining

How do we treat pediatric incontinence?
We meet with a child and their parent/s or guardian about pediatric incontinence we  get a thorough knowledge of history and current problems. We then do a physical examination, looking at the muscles of the abdomen, legs, back and others we feel applicable to the specific problem. This exam is with an adult present and over clothing. Finally, we consult with the referring physician to develop an individualized treatment plan. Treatment is one-on-one, hands on, with the child dressed and lasts about one hour-in comfortable, private treatment rooms. We work with each child and family member very closely and modify our treatment according to what works best for each individual. We incorporate a holistic approach, looking at diet, sleep patterns, and other behavioral issues that could be contributing to the current problem.

What exactly do we do?
Treatment includes:
• Biofeedback-surface electromyography (external electrodes or “stickers”)
• Behavioral and diet modification
• Soft tissue mobilization, myofascial release and deep tissue massage if needed
• Hot and cold therapy
• Stretching and strengthening of pelvic floor and surrounding muscles as appropriate
• Relaxation techniques.
• Scheduled bladder retraining
• Pelvic floor muscle re-education

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THE FACTS
Medical research has shown that proper pelvic floor muscle training and biofeedback drastically improves voiding dysfunctions in children.

We use animated biofeedback used a computer program with images of dolphins or space shuttle to get children to activate and relax the pelvic floor muscles.

Your child is not alone
• 20% of pediatrician visits are for incontinence problems
• 15% of visits to gastrointestinal doctors are for lower bowel dysfunction
• 3% of visits to pediatricians are for constipation
• 5 million children complain of nocturnal enuresis (nighttime bedwetting)

Common Myths
Myth: Decreasing my child’s fluid intake will decrease their incontinence?
Fact: Decreasing fluids can actually lead to dehydration, which can actually increase incontinence.

Myth: Once my child has been diagnosed with incontinence, nothing can be done about it?
Fact: Incontinence can almost always be successfully resolved, treated or managed. Physical Therapy can help!

Myth: All children gain control of their bladder and bowels at the same age?
Fact: Children develop control at different ages depending on their physical and cognitive development, as well as their environment. It is typical for a child to develop bladder and/or bowel control between two and five years of age.

HOW COMMON IS BED WETTING?
It might reassure you to know that around 19% of school-aged children wet the bed. It’s really one of the most common of all childhood problems. To give you an idea, in a class of 30 children:

Aged 5 years: 5 wet the bed at least twice a week
Aged 7 years: 2 wet the bed at least twice a week
Aged 12 years: 1 wets the bed at least twice a week
Aged 15 years: 1 child in every two classes wets the bed at least twice a week.

HEALTHY BLADDER TIPS:
1. Maintain adequate fluid intake
2. Practice prompted voiding
3. Practice bladder retraining
4. Limit intake of colas, root beer and other dark soft drinks
5. Limit caffeine intake
6. Avoid constipation
7. Exercise on a regular basis
8. Drink fluids throughout the day and limit fluids at night (2 hours before bed)
9. Keep a bladder diary

Parkinson’s Disease

Parkinson’s Relief

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The four primary symptoms of Parkinson’s Disease (PD) are:
1.) Tremor, or trembling in hands, arms, legs, jaw, and face
2.) Rigidity, or stiffness of the limbs and trunk
3.) Bradykinesia, or slowness of movement
4.) Postural instability, or impaired balance and coordination

Parkinson’s disease (PD) belongs to a group of conditions called motor system disorders, which are the result of the loss of dopamine-producing brain cells. The four primary symptoms of PD are tremor, or trembling in hands, arms, legs, jaw, and face; rigidity, or stiffness of the limbs and trunk; bradykinesia, or slowness of movement; and postural instability, or impaired balance and coordination. As these symptoms become more pronounced, patients may have difficulty walking, talking, or completing other simple tasks. PD usually affects people over the age of 50.  1

Should I exercise?
Research has shown that regular exercise benefits people with Parkinson’s disease. Exercise reduces stiffness and improves mobility, posture, balance and gait. Aerobic exercise increases oxygen delivery and neurotransmitters to keep our heart, lungs, and nervous system healthy. General exercise may also reduce depression. Learning-based memory exercises can also help keep our memory sharp.

What types of exercise are best for people with Parkinson’s disease?
Exercise programs that challenge our heart and our lungs as well as promote good biomechanics, good posture, trunk rotation and normal rhythmic, symmetric movements are the best. Exercises that promote attention and learning are also extremely beneficial.

What types of exercises do this? Exercises that require balance and preparatory adjustment of the body. Walking outside or in a mall, dancing, yoga classes, Tai Chi classes, stepping over obstacles, marching to music with big arm swings as well as participating in sports (ping pong, golf, tennis, volleyball) and aerobic or jazzercise classes promote motor learning.

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When should I request a referral for Physical Therapy?
When first diagnosed, all patients should have a consultation with a physical therapist to define the appropriate exercise program tailored to “you”. This will also establish a baseline of your current physical status. Ideally, all patients with PD should have a good fitness program as well as specific exercises to maintain good posture and balance as well as improve symmetry in flexibility and strength. The therapist will also work on improving gait while using visual and auditory cues.

In some cases, where balance or musculoskeletal problems develop, supervised outpatient treatments a few times per week may be helpful. A program of individualized exercises addressing posture, balance and gait has been shown to be beneficial in decreasing the risk of falling. In every case, a regular home program of exercise is critical.  2

1. National Institute of Neurological Disorders & Stroke https://www.ninds.nih.gov/Disorders/All-Disorders/Parkinsons-Disease-Information-Page

2. Parkinson’s Disease Clinic & Research Center http://pdcenter.neurology.ucsf.edu/ 

PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

1. Hip vs. Back vs. SI Pain
Written by Becky Hanna – director of ProCare Physical Therapy’s Tyrone, PA Facility

31 million Americans are currently suffering from low back pain and an estimated 80% of us will have an incident of low back pain at some point in our lifetime. However, back pain can be a sign of low back, hip or sacroiliac joint dysfunction so how can you determine the source of your discomfort? Read More

2. Don’t Stress Out About Stress Fractures
Written by the Therapy Team at Cornerstone Physical Therapy

A stress fracture, also known as a fatigue-induced fracture, consists of one or more small cracks in the bone. It is associated with a pattern of overuse, commonly seen in the lower extremity in athletes. Read More

heart health

February is Heart Healthy Month, Make Blood Pressure Control Your Goal

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Heart health is the focus this year as we celebrate American Heart Month. The Centers for Disease Control and Prevention (CDC) and Million Hearts® – a national effort to prevent one million heart attacks and strokes in the United States by 2017 – are encouraging Americans to know their blood pressure, and if it’s high, to make control their goal.

Uncontrolled high blood pressure is a leading cause of heart disease and stroke. In fact, more than 67 million Americans have high blood pressure. People with high blood pressure are four times more likely to die from a stroke and three times more likely to die from heart disease, compared to those with normal blood pressure.

High blood pressure often shows no signs or symptoms, which is why having your blood pressure checked regularly is important. It’s easy to get your blood pressure checked. You can get screened at your doctor’s office and drugstores or even check it yourself at home, using a home blood pressure monitor.

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Make Control Your Goal
If you know you have high blood pressure, take these steps to help get it under control:
• Ask your doctor what your blood pressure should be. Set a goal to lower your pressure with your doctor and talk about how you can reach your goal. Work with your health care team to make sure you meet that goal. Track your blood pressure over time.
• Take your blood pressure medicine as directed. Set a timer on your phone to remember to take your medicine at the same time each day. If you are having trouble taking your medicines on time or paying for your medicines, or if you are having side effects, ask your doctor for help.
• Quit smoking — and if you don’t smoke, don’t start. You can find tips and resources at CDC’s Smoking and Tobacco website.
• Reduce sodium intake. Most Americans consume too much sodium, which can raise blood pressure. Read about ways to reduce your sodium and visit the Million Hearts® Healthy Eating & Lifestyle Resource Center for heart-healthy, lower-sodium recipes, meal plans, and helpful articles.

For more information on February Heart Healthy Month visit: www.cdc.gov/features/heartmonth
or: https://www.heart.org/en/health-topics#.WkuaxFWnHIU  

Information on ways to help  lower high blood pressure without medication

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More PTandMe Articles on blood pressure can be found here

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spine rehabilitation

Spine Rehabilitation and Its Benefits

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31 million Americans experience low-back pain at any given time. Back pain is the most common cause of loss of activity among adults under 45. It’s estimated that over 80% of all American workers suffer back pain at some time during their careers. From chronic to acute back pain, physical therapists are highly trained to accommodate the spine rehabilitation needs of a variety of patients.

COMMON BACK PROBLEMS SEEN BY PHYSICAL THERAPISTS INCLUDE:

COMMON CAUSES OF BACK PAIN:
Poor Posture and Body Mechanics
Poor posture is when your spine’s normal curves are either increased or decreased. This puts uneven stress on your spine and all of the supporting tissues. This uneven stress leads to pain and dysfunction and increases the likelihood of injury. The most commonly seen poor posture is a flat low back. Losing your natural low back curve is a major risk for back pain.

Poor Lifting Techniques
Poor lifting techniques is another cause for back problems. The forward bending position with your legs straight puts a great deal of stress on the muscles and ligaments of your back. The discs in your back are also under tremendous strain in this position. This position can increase your chances of ligamentous and muscular strains. It also increases your chances of getting a bulging or herniated disc.

Poor Physical Fitness
Poor physical fitness also contributes to potential back problems. Poorly conditioned muscles lack the strength and endurance that conditioned muscles have. They become fatigued much sooner and cannot provide the type of support a well conditioned muscle can.

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WHAT DOES A SPINE REHABILITATION PROGRAM INVOLVE?
Physical therapists provide a comprehensive approach incorporating manual therapy, prescriptive therapeutic exercise and modalities. A program will improve the patient’s physical condition and symptoms. Therapists also provide the patient with movement awareness, knowledge of safe positions, functional strength, and coordination. All of this promotes the management of low back pain (LBP).

TREATMENTS OFFERED INCLUDE:
• Comprehensive Evaluation with an emphasis on determining the source of the problem.
• Individualized & Specific Exercise Programs
• Manual Therapy (hands-treatment)
• Modalities as Needed
• Progressive Home Program to help restore independence and self-management

GOALS:
• Improve Mobility
• Knowledge of Safe Positions
• Movement Awareness
• Functional Strength
• Coordination

If you have back pain that is prohibiting you from doing the things you enjoy, take the first step towards your recovery and contact your physical therapist.