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!

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!

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

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

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

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.

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!

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!

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.

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!

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.

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.