Category Archives: Blog

Post Workout Nutrition

Post Workout Nutrition Tips for an Intense Workout

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After an intense workout you need to replenish your body with the nutrients and vitamins that were lost while exercising. We have compiled a post workout nutrition guide to help you make good choices as you refuel your body.

PROTEIN, CARBOHYDRATE AND WATER:
Intake within 30-60 minutes post workout for optimal nutrient uptake (muscles and energy system get the most out of the nutrients).

PROTEIN TO CARBOHYDRATE RATIO OF 3:1 (chocolate milk is perfect: 8g Carbs/ 24g Protein)
TAKING IN PROTEIN WITH CARBOHYDRATES
• Slows nutrient uptake into the bloodstream (keeping blood sugar from spiking up, minimizing production of insulin which in turn slows fat storage)
• Maintains a steady burning metabolism
• Helps to more effectively restore muscle glycogen (energy)
• Begins to heal muscle tissue quicker.

BASIC POST WORKOUT MEALS INCLUDE:
• Wheat Bagel with Almond Butter
• Tuna on Wheat Crackers
• Cereal with Skim Milk
• Greek Yogurt with Fruit
• Stir Fry
• Turkey/Chicken Sandwich
• Protein Bar
• Hummus with Whole Grain Pita
• Sports drink with Protein Shake
• Water, Water, Water!!!!

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There are many more choices, and creativity is always an option. The important part is to choose a lean meat or protein source (chicken, turkey, fish, lean beef, tofu, beans, nuts), healthy carbohydrate source (whole grain, fruits, vegetables, nuts) and a small amount of healthy fat (Unsaturated: Avocadoes, almonds, walnuts, olive oil). Mixing and matching these is the best approach. This guarantees the widest range of vitamins and minerals in your meal.

pediatric physical therapy

Is Physical Therapy Right for Your Child?

pediatric physical therapy

PEDIATRIC PHYSICAL THERAPY
is recommended for infants, children, and teens who have a musculoskeletal injury or who have movement problems from an illness, disability or disease. Physical therapy after an injury is required to decrease pain, improve range of motion and strength thus returning the youngster to pre injury status. We will also teach the child and parent strategies to prevent future injury.

What Can Therapy Do?
PHYSICAL THERAPY IS TYPICALLY RECOMMENDED WHEN A CHILD HAS LIMITATIONS IN MOBILITY AND DIFFICULTY WITH ADL’S (Activities of Daily Living).

What To Expect
In the pediatric population, physical therapists use purposeful play in the evaluation and treatment of each child. Following the child’s lead we create a fun and empowering treatment session. The primary role of physical and occupational therapists is to help children, play grow and achieve their developmental milestones. Skills are learned and mastered through the context of therapeutic play in hopes of enhancing performance of functional and purposeful activities. Developmental skills are emphasized allowing for progress toward age appropriate activities and movement patterns. This therapeutic approach addresses the needs of the child’s physical, social and emotional needs.

APPROACHES / TOOLS
• Strengthening, Endurance & Coordination
• Developmental Screenings / Evaluations
• Sports Rehab
• Orthopedic Rehabilitation
• Manual Therapy

The following is a list of diagnosis, conditions, or disease entities that may benefit from pediatric physical therapy:

• Acute Trauma affecting muscles, joints, or bone or limiting mobility and function
• Birth Defects such as Spina Bifida
• Developmental Coordination Disorders
• Cancer Related Fatigue
• Cerebral Palsy
• Developmental delays
• Down Syndrome
• Genetic disorders limiting mobility and function
• Diseases affecting the heart or lungs
• Head Injury
• In or Out toeing when walking
• Orthopedic disabilities or injuries
• Limp when walking
• Limb deficiency or Amputation
• Muscle diseases
• Muscular Dystrophy
• Muscle tone issues – spasticity or hypotonicity
• Spinal Cord Injury
• Sports injuries
• ACL knee injury pre or post op
• Shoulder Pain
• Ankle sprain / pain
• Toe Walking
• Back Pain / Scoliosis
• Torticollis
• Brachial Plexus injury
• Cerebral Palsy
• Elbow or hand pain
• Fetal Alcohol Syndrome
• Juvenile Arthritis
• Juvenile Diabetes
• Headaches / Neck pain
• Hip Pain
• Urinary Incontinence (from a specialist)
• Knee Pain
• Patellar dislocation
• Patella Tendonitis / Jumpers knee
• Obesity
• Osgood-Schlatters
• Sever’s Disease
• Shoulder dislocation

special needs child

What Role Does Family Play?

Family participation is encouraged for successful implementation and carry over into the home environment. Comprehensive individualized home programs are created further empowering the family and child.

PT News

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

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1. Put Your Shoulder Separation Back Together
Written by the Therapy Team at The Jackson Clinics Physical Therapy

The shoulder, with the greatest range of motion of any joint in the body, is also one of the most complicated structures in the body. (The shoulder actually includes four different joints.) Because of the shoulder’s wide range of motion, complications may arise when it can’t move around freely or when the complex system of ligaments and muscles can’t keep the joints in the correct relationship.
Read More

Burger Man

2. Carbohydrates and You
Written by Jessica Vandenberg MS, AT, ATC, CSCS – The Center for Physical Rehabilitation

Here is a great article on the role of carbohydrates in daily function. It also has a quick and easy calculation to know if you are getting the right amount of carbohydrates in your daily life.  Read More

airport travel

3. Pain-Free Travel This Holiday Season
Written by the Therapy Team at Momentum Physical Therapy and Sports Rehab

Busy airports, crazy drivers, everyone rushing to their destination; the holidays are here again and chances are, you’ll be traveling too. Traveling should be an exciting experience but more often than not, traveling can cause aches and pains that you will feel during the trip and when you arrive to your destination.  Read More