Category Archives: General Information

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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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.

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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.

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Gamer Ergonomics

Gamer Ergonomics

Ergonomics for Gamers

You’ve probably heard of ergonomics and how important it is. However, most people typically think of them when setting foot in the workplace, but what if we told you that it applies to gamers as well?

That’s right! Gamers can use proper ergonomics to keep their body healthy and pain-free while keeping the game off pause!

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What is Proper Gamer Ergonomics Posture?

Posture is the position in which you hold your body upright against gravity while standing, sitting, or lying down. Gaming posture, therefore, is simply the position in which your body is in while gaming, which, more often than not, is in the sitting position.

Prolonged periods of sitting can increase your risk for muscular imbalance and joint degeneration of the hips, spine, and shoulders. This is why the #1 thing you can do to improve your gamer ergonomics is to take a standing break to stretch out and loosen up your body.

Some ailments that can be caused by improper gamer posture can include but are not limited to:

  • Back pain
  • Neck Pain
  • Improper balance
  • Muscle tightness

Proper Gaming Posture

We all know that playing video games while standing isn’t the ideal way to play, as most of us want to kick back and relax when firing up the console or PC, so some ways to improve your gaming posture when doing so include:

  • Sitting up straight in your designated gaming seat with your lower back supported by a lumbar curve.
  • Sitting with your bottom & thighs distributing even pressure on your seat.
  • Making sure that your monitor or TV is at eye level to put less strain on your neck.
  • Keep your controller or mouse and keyboard in a position where your wrists are straight and not angled upwards or downwards.
  • Making sure that the area behind the knee is not touching the seat.
  • Keeping your feet flat on the floor or on a footrest.

Proper gaming ergonomics promotes good posture and helps:

  • Keep bones and joints in the correct alignment so muscles can be used properly.
  • Decrease the abnormal wearing of joint surfaces that could result in arthritis and other severe conditions over time.
  • Decrease the stress on the ligaments holding the joints of the spine together.
  • Prevent the spine from becoming fixed in abnormal positions.
  • Counter fatigue because muscles are used more efficiently, allowing the body to use less energy.
  • Prevent strain or overuse problems.
  • Avert backaches and muscular pains.

Ergonomics play an instrumental role in how your body feels on a day-to-day basis, helping prevent suffering injuries due to strain and overuse.

Physical and occupational therapists have experience working with patients to improve posture and ergonomics. For more information, find a therapist near you today!

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recovery after an injury

The 4 Stages of Recovery After an Injury

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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Best Foods to Beat the Summer Heat

Best Foods to Beat the Summer Heat

Best Foods to Beat the Summer Heat

You know it’s summertime when you feel the warm heat of the sun a bit stronger on your skin and the air seems to be a little bit drier -but your clothes are quite the opposite! Sweating is your body’s natural response to cool down as the earth finally tips toward the sun ushering in the season of sunshine. But did you know there are other ways to help your body keep its cool?

Aside from the obvious refreshing drink, surprisingly, this season’s harvest provides the best antidote to the harsher conditions this time of year brings. Because your body is constantly losing water through excessive sweating, any fruits or vegetables with at least 80% water content are a wise choice.

What are the Best Foods to Beat the Summer Heat?

We have rounded up some of the most easy-to-digest fruits and veggies that offer a water content greater than 90% for even more hydration and vital nutrients!

Watermelon (92%) – this juicy fruit provides electrolytes such as potassium, a good dose of Vitamin C, and provides fiber. These nutrients help promote a healthy gut by preventing constipation and promoting regularity of bowel movements.

Strawberries (92%) – They’re low in calories. Still, high in water, fiber, and vitamin C. Strawberries provide lots of fiber, disease-fighting antioxidants, folate, and manganese, which has been shown to reduce inflammation.

Tomatoes (94%) – One medium tomato alone provides about a half cup (118 ml) of water! It is rich in lycopene, which has been studied for its potential to lower the risk of heart disease and may help prevent the development of prostate cancer.

Bell Peppers (92%) – contains the highest amount of vitamin C, compared to other fruits and vegetables, providing 317% of your daily needs in just one cup (149 grams).

Celery (95%) – With an even more impressive water content value and low calories, it makes for a great weight loss food. It is also high in Vitamin K and potassium which protects against bone-related diseases like osteoporosis.

Cucumber (96%) – Cucumbers have the highest water content of any solid food. Cucumbers are rich in the mineral silica, which helps keep skin healthy. Silica is known for its role in collagen synthesis, keeping your skin smooth and firm all summer long.

Cherries – Although this fruit is not particularly high in water, it does boast some other sweet benefits. The superior antioxidant qualities of tart cherries have been found to help increase our antioxidant defenses and protect us against the damaging effects of oxidative stress. Unlike many fruits that are on grocery store stands year-round, cherries’ growing season lasts from late spring through early summer – so get them while you can!

Here is a full list of great summer harvest foods to take with you on your next trip to the grocery store.

Let the Sun do the Cooking!

These foods are cooked on the vine all summer long and are ready to be eaten as soon they’re picked, providing you with the perfect fuel. Eating lots of dry grains, meats, hot or spicy foods, or acidic drinks such as coffee, beer, and wine will quickly dry out, irritate, and inflame the body during this hot season leading to conditions such as exhaustion, heartburn, insomnia, rashes, and constipation, to name a few. While your body will be fine consuming some of these harder-to-digest foods, do your best to eat smaller portions of the barbecue and larger amounts of the salad, fruits, and veggies to promote healthy elimination and heat regulation. The cooling foods of summer will get you through the heat of the summer.

Here are some other ways to stay hydrated:

  • Carry a water bottle with you at all times.
  • Add fruit or cucumber to give your water a fresh, compelling taste.
  • Freeze fruits to last longer and eat them as a refreshing snack. Fruits that freeze well include bananas, grapes, melons, and oranges.
  • Blend frozen fruits into a smoothie. You can add additional healthy ingredients like yogurt, chia seeds, or protein powder for added nutritional value.

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How much water do you need to stay hydrated

How Much Water Do You Need to Stay Hydrated

How much water do you need to stay hydrated

Fluid Intake is Essential for Good Health.

Water is needed to regulate temperature, maintain joint health, and deliver essential vitamins and minerals. Dehydration leads to impaired nerve and muscle function due to the body’s imbalance of sodium and potassium. Brain and muscle function become impaired causing decreased muscle coordination and impaired athletic performance.

Early signs and symptoms of dehydration include headaches, dry mouth, chills, dry skin, excessive thirst, and fatigue. The color of one’s urine is a good indicator of proper hydration. Improper hydration will cause your urine to become dark yellow. Signs of worsening dehydration are increased body temperature, heart rate, and body temperature. If you become confused, have vision disturbances, and have difficulty breathing, seek immediate medical attention.

Your risk of dehydration increases when you sweat excessively, increase your exercise intensity and duration when the temperature is high and at high altitudes.

How much water do you need to stay hydrated?

Staying hydrated on a normal day:

According to the National Academies of Sciences, Engineering and Medicine, the amount needed varies.

  • Men – 3.7 liters per day
  • Women – 2.7 liters per day

This covers water you receive from all sources – including the foods you eat. Most people can easily reach this amount in their daily eating and drinking habits.

Staying hydrated on a hot summer day:

When you’re active outside, the amount increases. The CDC recommends 1 cup every 15-20 minutes – about 1 quart an hour. Drinking in short intervals is more effective than drinking large
amounts infrequently.

Staying hydrated when you workout:

The American Council on Fitness suggests these guidelines for moderate to high-intensity exercise:

  • Drink 17-20 ounces of water 2-3 hours before working out
  • Drink 8 ounces of fluid 20-30 minutes before exercising or during the warm-up.
  •  Drink 7-10 ounces every 10-20 minutes during exercise.
  •  Drink an additional 8 ounces of fluid within 30 minutes after exercising.
  •  Drink 16-24 ounces for every pound of body weight lost after exercise.

Many sports teams will weigh the athletes before and after practice to determine the amount of fluid lost. The recommended weight loss limit due to fluid loss is 2% of your body weight per day. It is recommended that you drink 16-24 ounces of water for every pound lost.


But it shows us how much fluid we can lose during higher levels of exercise and why it is so important to stay hydrated. It is essential to drink water before, during, and after practices and games. Especially in the warmer months.

water bottle

Are Sports Drinks Better Than Water?

Definitely in taste, but nothing hydrates the body better than water. Sports drinks do provide more potassium, minerals, and other electrolytes which will help you sustain your performance during exercise and may help you recover significantly faster in workouts over one hour in duration. The biggest problem with sports drinks is the sugar content. Many of them have multiple servings per bottle. Glucose is essential but you do not need as much as you will find in most sports drinks. I recommend a combination of water and a low-sugar sports drink. Research also indicates that chocolate milk may help the athlete recover more quickly when consumed after exercise due to its carbohydrate and protein content.

You should consult your pediatrician or family physician if you feel that you or your child has problems with dehydration.

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Staying Active While on Vacation

Staying Active While On Vacation

Staying Active While on Vacation

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Vacations are a fun and relaxing bonding experience for families and friends to catch up, do activities together, and maybe even have some fun in the sun. However, if your vacation falls in between physical therapy visits, during training season, or if you’re an exercise enthusiast, staying active while on vacation can reduce the risk of losing some hard-earned progress. But that’s okay because, with a little bit of planning, you can stay active and healthy throughout your trip. Here are a few key things you can do.

Going on Vacation During Physical Therapy

If you’re going on vacation in between visits with your physical therapist for an extended period, the first thing you should do is to have a conversation with your physical therapist about creating a tailored home exercise program (HEP), Or should we say a vacation exercise plan ;). This way you can continue working towards the progress of your recovery without regressing back.

Don’t forget to ask your physical therapist for advice on preventing injury or re-injury while away. By listening to your physical therapist’s instructions, keeping your workout regimen on track, continuing your HEP on vacation, and avoiding situations that can result in re-injury or aggravation, you should be able to enjoy your time away and return back home ready and reenergized to take on whatever is next!

Going on Vacation During Training Season

If you’re going on vacation during training season, speak with your coaches and trainers. Most hotels have gyms that you can utilize early in the morning or late at night.  If you’ve chosen an Airbnb, look for local areas that you use for running paths or ask for a functional exercise routine that uses your body as the weights. Physical therapists are trained in adjusting exercise positions to work out muscle groups, so if you need help developing a routine, consider using your local PT as a resource.

Planning your Exercise Routine

Make sure to put time aside to conduct an exercise program or to work on your HEP while on vacation. If you’re not the one planning the itinerary – that’s okay. Try to find times before or after planned events, right before bed, or if you take midday breaks – those are great times too. Finding time to exercise can be challenging, but the reward is worth it. Keeping track and having a plan will ensure that you don’t lose the progress that you have worked hard on.

When flying or driving, most people are sedentary while going to and from their destination. This is an excellent opportunity to get up and conduct your exercise program, perform stretches, or just walk around and loosen your legs. Try to take advantage of breaks on your vacations such as:

  • Waiting for an Uber/Taxi
  • Waiting In the airport for a flight
  • Waiting In long lines
  • Taking stops for gas
  • Stopping for lunch
  • Stopping for bathroom breaks

We hope you have an amazing time making new memories with friends and family. If you need help working your HEP into your vacation schedule or don’t think you’ll be able to keep up with a home exercise program, let your physical therapist know. They may be able to come up with some fun alternative ways of staying active while on vacation!

More Enjoyable Bike Ride

8 Tips for an Enjoyable Bike Ride


Optimizing your bike and clothing isn’t just for competitive racers. Even if you’re just looking to ride a few miles recreationally, you can be more comfortable and have more fun by following our tips for a more enjoyable bike ride!

1. Check Tire Pressure
If your tires are too soft, you have a much higher chance of “pinching” a tube, causing a flat. Low pressure also increases rolling resistance, making it more difficult for you to ride at a normal speed. Check the sidewall of your tires for recommended pressure range; it doesn’t need to be at the maximum, but be sure it’s at or above the minimum.

2. Seat Angle
Everyone has a different preference on exact seat angle and position, but it should be roughly level. Deviations of 1-2 degrees up or down are OK, but don’t point up or down too much. This can place unnecessary pressure on pelvic soft tissue or the hands/wrists.

3. Seat Height
An old belief about seat height was that you must be able to touch the ground with both feet when sitting on the saddle. If you are very new to cycling, this does improve your ability to stay upright at very slow speeds. A seat that is too low, can put excess pressure on your knees and back, making it less efficient. A “proper” seat height has the knee at about 30 degrees of bend at the lowest point in the pedal stroke.

4. Stay Hydrated
Carry water with you on any ride longer than 30 minutes (shorter in hot conditions). You can use a backpack-style hydration pack, or a simple water bottle and cage. Almost all bicycles have bolts to hold a water bottle cage. Whichever method you choose, get familiar with it and get in the habit of using it often.

5. Know How to Change a Tube
Carry the items needed to replace a tube in the event of a flat tire. Your local bike shop can help you with choosing these items. These can all be carried in a bag under your seat. You don’t need to be Nascar pit-crew-fast at it, but you want to know how to fix a flat tire so you don’t end up stranded.

6. Like Lycra
Very few people think of bike shorts as a good fashion statement. However, if you’re riding more miles, especially in warm weather, they provide comfort that can’t be matched with basketball or running shorts.

7. Be Visible
Along with the bike shorts, make sure your t-shirt or jersey is a bright color that will keep you visible in traffic. If there is a chance you’ll be riding near or in darkness, be sure to have at least a rear and preferably also a front light on your bicycle.

8. Riding Shouldn’t Hurt
Sure, if you’re looking to get a hard workout or ride fast, your legs will feel the burn. However, if your body and bike are working together properly, riding shouldn’t cause any joint pain. If you can’t ride without getting neck, back, hip, or knee pain, consider having a professional look at either your body or your bike fit. Better yet, have a physical therapist who is versed in bike fitting address both at the same time. The answer to most aches and pains is rarely just in one area (bike fit or bodywork), and a combined approach will usually work best for alleviating pain and getting the most out of your ride.


Let Physical Therapy help you before your pain turns into an injury.

What an ache tells you:
•  It’s the first clue your body is telling you something is wrong.
•  Your body can accommodate the ache, but eventually, a breakdown will happen.
•  While you accommodate to your ache, weakness, and lack of flexibility start.
•  Once you have a breakdown, the pain will begin, and more than likely you will stop doing the activities you currently enjoy.

How physical therapy can help prevent sports injuries:
•  Modify exercise routines when you have a minor ache and pain (This does not always mean you need to stop exercising!)
•  Get assessed for weakness and flexibility issues to address biomechanical deficits.
•  Educate on faulty or improper posture or body mechanics during exercise
•  Educate and help with techniques on exercises that help your muscles stretch farther. Flexibility training helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion.
•  Correct muscle imbalances through flexibility and strength training.
•  Alleviate pain.
•  Correct improper movement patterns.

Common Cycling-related pain and injuries that Physical Therapy can treat:
•  Low Back Pain
•  Neck Pain
•  Foot numbness
•  Shoulder pain
•  Muscle strains
•  Hand pain/numbness

This information about having a more enjoyable bike ride was written by Advanced Physical Therapy, a physical therapy group that uses progressive techniques and technologies to stay on the forefront in their field. Their staff is committed to providing patients with advanced healing techniques. For more information click here.

Struggling with an ache, pain, or simply need help getting your bike fitted? Our team can help make sure you get the most out of your time on your bike!

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What should I wear to physical therapy

What Should I Wear to Physical Therapy?

What should I wear to physical therapy

When you come to physical therapy, we evaluate your movement and your body’s ability to function correctly.  It’s hard to do that when a patient shows up in restrictive or cumbersome clothing. So if you’re asking yourself… Self,  “What should I wear to physical therapy?” We’ve got you covered.

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What Should I Wear to Physical Therapy for Hip, Leg, Ankle, or Foot Pain?

You’ll want to wear loose-fitting clothing – preferably shorts or yoga pants that can roll up past the knee.  The last thing we want is for your movement to be restricted by your clothing.  Additionally, many treatment plans incorporate manual therapy techniques, which means we’ll be moving muscles with our hands or with tools specifically designed to help your recovery.

Footwear matters too – depending upon the injury,  patients may spend time walking and running on the treadmill,  drills on the clinic floor, etc.  Come prepared by wearing a comfortable set of tennis shoes.  In some cases, a physical therapist may need you to take off your socks and shoes to better evaluate and treat your feet. An extra pair of socks may be helpful for patients that don’t want to put on a used pair. You can even bring them in a bag to put the stinky ones in ;).

What Should I Wear to Physical Therapy for Back, Arm, Shoulder, or Neck Pain?

Great question. Again, the best option is to wear a loose-fitted short-sleeved shirt. Not only does it make getting your blood pressure readings, but it’s the easiest way to make sure your body has free range of movement. If you’re cold-natured, bring a cardigan that you can easily take on and off throughout the appointment.

What if I’m Coming from Work or School?

No worries, bring a change of clothes with you to change into before your appointment.  We understand that you’re fitting us into your schedule.

Wearing the right clothes during your physical therapy appointment can be the difference between having a good visit and a great one.  If you’re in pain or experiencing a loss of function, reach out to schedule your first visit today!

Special thanks to Star Physical Therapy Services, in Tomball, TX for helping to provide videos and content.

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