Category Archives: General Information

PT News August 2024

August 29, 2024 Teresa Stockton - Blog, General Information, Hand, Head, PT News

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

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

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

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

2. Why Pelvic Floor Health Matters for Men

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

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

3. 5 Effective Exercises for Tennis Elbow

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

Do you suffer from tennis elbow? This condition, also known as lateral epicondylitis, occurs when the forearm muscles connected to the elbow become inflamed. It affects 1 to 3% of the general population. Repetitive activities like playing racket sports or engaging in certain occupations like painting, carpentry, and plumbing often exacerbate this condition. The symptoms of tennis elbow include pain and a burning sensation on the outer side of the elbow, along with weakened grip strength… Read more

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

Find these locations and others to start feeling better today!

PT News July 2024

July 31, 2024 Teresa Stockton - Blog, General Information, Hand, Head, PT News

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

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

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

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

2. Blood Flow Restriction Therapy

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

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

3. Head Above Water – Preventing Fishing Injuries

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

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

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

Find these locations and others to start feeling better today!

How Much Water Do You Need to Stay Hydrated

July 10, 2024 Teresa Stockton - Blog, General Information, Sports and Fitness

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.

WOW, THAT IS A LOT!

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.

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.

Good Office Nutrition – Healthy Work Snacks

June 5, 2024 Teresa Stockton - Blog, General Information

If you’ve made the big decision to eat healthy and take care of your body, it can be overwhelming to figure out what meals to make every day. But remember, life is shaped as much by everyday small decisions as much by the big ones. Likewise, you could start by adding small healthy snacks to your day to begin on your path to a healthier life.

Healthy Work Snacks for Brain Power & Concentration

Walnuts

The Greeks called walnuts karyon or “head”, most likely because of their resemblance to the human brain. The walnut is considered the “king of nuts” because of the many nutrients & benefits it has to offer, but the most notable is its effect on brain health & cognition. Eat a few every day to stay focused on the job!

Blueberries

Full of antioxidants, minerals, vitamin C, and utterly delicious. Also, blueberries are very beneficial for your health, cognition, and memory. A French study from 2017 reported that consuming a blueberry concentrate over 12 weeks proved to enhance cognitive function and working memory in a group of adults.

Healthy Work Snacks for Energy Boost & Stamina

Seaweed

Seaweed snacks are a great alternative to traditional salty snacks as they offer many nutrients while being low in calories and sodium. Seaweed is the best source of iodine available, hands down. The thyroid gland uses iodine to stabilize energy levels and endurance, making us believe Popeye was eating more than just spinach out at sea!

Eggs

Eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” Eating a whole egg provides a healthy dose of protein, mostly found in the white of the egg, while almost all the nutrients are concentrated in the yolk. It makes for a great snack to have when you’re busy at work!

Healthy Work Snacks for a Mood Boost

Bananas

Grab a banana when you need a quick mood boost. This smartly packaged fruit is high in vitamin B6, which gives you energy and reduces anxiety, and B9, which may help fight depression. Bananas are also a great source of natural sugars, keeping your blood sugar up when you haven’t had anything to eat, so you’re less likely to get irritable or cranky.

Dark Chocolate

Turns out it’s not that bad to eat a bit of chocolate when you’re feeling a bit down, especially if it’s dark chocolate and 70% or more cocoa. The caffeine will perk you up and the serotonin our brains make when we eat chocolate helps us feel good and happy.

For those constantly on the move, maintaining a healthy snacking routine can be challenging. Here are some strategies to ensure you’re never without your friendly snacks:

Preparation is Key: Spend a little time each week preparing or portioning your snacks. This makes it easy to grab them as you head out the door.
Snack Stashes: Keep small containers of snacks at work, in your car, or in your bag. Having them readily available reduces the temptation to opt for less healthy options.
Mindful Munching: Whether you’re at your desk or in a meeting, take a moment to savor your snack mindfully. It can enhance the sensory experience and improve focus.

Here is a great snack option to make ahead of time to avoid low blood sugar in the morning or that late-afternoon slump, after a sugar crash with the likes of a donut or coffee.

No-Bake Trail Mix Bars

Dry Ingredients:

1 ½ cups of rolled oats
1 cup of nuts (walnuts preferably! Any will do)
½ cup of seeds (such as: pumpkin seeds, sunflower seeds, or any others)
½ cup of dried fruits (raisins, cranberries, etc.)
¼ cup of dark chocolate chips
½ tsp of ground cinnamon
¼ tsp of salt

Wet Ingredients:

¾ cup of peanut butter
½ cup of honey
2 tbsp coconut oil
1 tsp vanilla extract

Instructions:

Mix all Dry ingredients in a bowl including rolled oats, nuts, seeds, dried fruits, chocolate chips, cinnamon, and salt. (Can toast the rolled oats or nuts beforehand for a toasted savory taste)
Add in all Wet ingredients and mix until all ingredients are well combined.
Transfer the mixture to a baking tray lined with parchment paper and pat down firmly into all the corners of the tray until fully flattened.
Cover the mixture with parchment paper or plastic wrap and leave in the fridge for 2-3 hours.
When it’s ready, remove the mixture from the baking tray. With a knife, cut down to size in squares or bars, and enjoy!

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

Looking for more on Nutrition. Check out these articles!

PT News May 2024

May 29, 2024 Teresa Stockton - Blog, General Information, Hand, Head, PT News

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

1. Expert Vertigo Treatment

Written by Carolina Physical Therapy and Sports Medicine, with locations throughout Columbia, Charleston, Sumter, and Rock Hill, SC.

Are you battling with unsettling feelings of dizziness that disrupt your everyday activities? You could be grappling with vertigo. Our approach to vertigo treatment includes diagnosing the underlying cause of your vertigo and creating a detailed treatment plan. With a variety of specialized exercises and vestibular rehabilitation techniques, we strive to eliminate the root cause of your vertigo and enhance your overall quality of life… Read more

2. The Role of Physical Therapy for Chronic Pain Management

Written by Wright Physical Therapy an outpatient physical therapy practice with locations throughout southern ID.

Physical therapy can address a wide range of chronic pain conditions, including but not limited to lower back pain, arthritis, fibromyalgia, neuropathy, and post-surgical pain. The benefits of incorporating physical therapy into a comprehensive pain management plan are numerous and include reduced reliance on pain medications, improved functional abilities, increased strength and flexibility, and enhanced overall well-being… Read more

3. Common Causes of Carpal Tunnel Syndrome

Written by Integrated Rehabilitation Services an outpatient physical therapy group located throughout CT.

If you’re experiencing hand pain, carpal tunnel syndrome could be the cause. This condition occurs in response to the compression of the median nerve as it passes through the carpal tunnel, located at the bottom of the wrist. The median nerve contributes to sensations felt in your thumb and three middle fingers. Most cases can be treated with physical therapy and lifestyle changes, although surgery may be needed if the condition progresses… Read more

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

Find these locations and others to start feeling better today!

How Physical Therapy Manages Arthritis Pain

May 15, 2024 Teresa Stockton - Blog, General Information

Dealing with arthritis pain can significantly affect your lifestyle. However, physical therapy for arthritis can help you manage your symptoms and help you do your daily activities.

Regardless of whether you’re dealing with Rheumatoid Arthritis or Osteoarthritis, physical therapists are uniquely qualified to help patients reduce pain, improve mobility, and boost overall functionality.

Your physical therapist will customize a treatment plan designed for your needs. They will direct you on safe and efficient exercises for arthritis management, with a focus on your affected joints and muscles.

Moreover, they will teach you the correct exercise techniques, the use of assistive devices if necessary, and how to adjust activities to prevent further joint damage.

What Are the Key Benefits to Managing Arthritis Pain?

Some notable benefits of physical therapy for arthritis include:

Alleviating pain and inflammation: Physical therapists use modalities like heat, ice, ultrasound, and electrical stimulation to relieve pain and reduce joint inflammation. These methods increase blood flow, promote healing, and decrease discomfort.
Enhancing joint mobility and flexibility: Arthritis often leads to stiffness and restricted movement. Physical therapists may prescribe exercises and stretches to improve joint mobility and flexibility. By strengthening the muscles around the affected joint, we can help restore function and improve movement.
Strengthening muscles and boosting endurance: Weak muscles can exacerbate arthritis symptoms and add stress to the joints. Physical therapy includes targeted exercises to strengthen the muscles around the affected joints, providing better support and stability, reducing pain, and improving overall function.

3 Great Physical Therapy Techniques for Arthritis

Here are a few physical therapy techniques that can ease your arthritis:

Manual therapy techniques: This involves hands-on manual adjustments made by a physical therapist. This includes joint mobilizations, soft tissue mobilizations, and manual stretching. Manual therapy aids in improving joint function, reducing pain, and increasing range of motion.
Therapeutic exercises: These are specific exercises designed to improve strength, flexibility, and endurance. These exercises are customized to your needs and may include low-impact activities like swimming or cycling. They help stabilize joints, improve balance, and alleviate pain and stiffness.
Thermotherapy and cryotherapy: These are common modalities in physical therapy. Thermotherapy relaxes muscles, increases blood flow, and reduces pain, while cryotherapy reduces inflammation and numbs the area for pain relief. Your treatment plan may include one or both of these modalities to help manage your symptoms.

Is Exercise Good for Managing Arthritis Pain?

Yes! You bet it’s good! Here are some great exercises you should try for effective arthritis pain management:

Low-impact exercises: Activities such as walking, swimming, cycling, and using an elliptical machine are gentle on the joints and promote cardiovascular health.
Range of motion exercises: These exercises aim to improve joint flexibility and reduce stiffness. Gentle stretches, yoga, tai chi, and foam roller exercises help maintain and increase joint mobility.
Strengthening exercises: These exercises target the muscles surrounding the affected joints, providing them with increased support. Resistance training with light weights or bands, or using your body weight can help build muscle strength.

It’s crucial to consult with a physical therapist before starting any exercise program. They can provide personalized guidance based on your current fitness level, arthritis severity, and any other health conditions.

How to Safely Exercise with Arthritis

Exercise is a great way to manage arthritis pain. Here are a few tips to keep in mind:

Warm-up and cool-down routines: Always warm up your muscles and joints before starting an exercise routine. After exercising, cool down to reduce stiffness and soreness.
Use of assistive devices: Depending on the severity of your arthritis, you may need assistive devices to support your joints during exercise. Consult with your physical therapist to determine suitable devices for your needs.
Avoid overexertion: Pay attention to your body’s signals and avoid pushing yourself too hard. Start with low-impact activities and gradually increase the intensity and duration per your body’s tolerance.

By following these safety tips, you can exercise with arthritis in a way that aids pain management and improves your overall mobility. Always consult a physical therapist to create a personalized exercise plan tailored to your needs and limitations.

Urge Congress to Help Prevent Senior Falls

April 10, 2024 Teresa Stockton - Blog, General Information

Did you know that falls are the #1 cause of injury in people over 65? Fortunately, a falls expert – a physical or occupational therapist – can help reduce the risk of falling by providing seniors with a fall risk assessment.

Urge your lawmaker to support the SAFE Act: CLICK HERE TO ACT NOW!

A falls risk assessment allows a therapist to examine a patient’s balance, home setup, strength, flexibility, reflexes, and walking pattern. If there is a risk for a fall, the therapist can guide how to make a home safer, exercises that can help patients remain independent for longer, and instructions for using walking aids such as canes and walkers.

However, Medicare currently does not cover a falls risk assessment and fall prevention services by a therapist as part of a senior’s annual wellness exam.

Imagine the amount of injuries and deaths that could be prevented if seniors were able to access a no-cost falls risk assessment by a therapist!

Recently, lawmakers in Washington have introduced legislation to help. The Stopping Addiction and Falls for the Elderly (SAFE) Act (H.R. 7618) would allow seniors to access a no-cost falls assessment, done by physical or occupational therapists, at annual wellness visits and initial preventive physical exams. It will also lead to fewer opioid prescriptions and subsequential overdose rates among older Americans, as data show that seniors engaging in physical therapy are less likely to require emergency room visits or hospitalizations and are less likely to resort to opioid-based medications for pain management.

We need your help today to improve the quality of life for our aging population and reduce the burden of falls on our healthcare system. Join the movement to safeguard our seniors and increase access to life-saving fall prevention services.

Urge your lawmaker to support the SAFE Act: CLICK HERE TO ACT NOW!

PT News March 2024

March 27, 2024 Teresa Stockton - Blog, General Information, PT News, Sports and Fitness

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

1. Relief for Joint Pain

Written by The Jackson Clinics with locations throughout Northern VA.

Joint pain is a common issue that can have many causes and can lead to an array of complications. It affects such a large percentage of the population that you’d be hard-pressed to find someone who’s never experienced joint pain before. It is estimated that by the year 2030, 67 million—one in every four American adults—will have doctor-diagnosed arthritis. But that doesn’t mean that we have to live in pain! So, what are some great ways to relieve and prevent joint pain?.. Read more

2. 4 Ways Physical Therapy Can Help After a Motor Accident

Written by Sports Physical Therapy an outpatient physical therapy practice located in Bellevue, Factoria, Kirkland, Everett, and Lake Stevens, WA.

The aftermath of an accident leaves both visible and invisible marks. Physically, you may be dealing with injuries that range from minor to severe, affecting your mobility, strength, and performance. Mentally, the trauma can manifest as fear, anxiety, or loss of confidence, each capable of sidelining you longer than any physical injury. The road to recovery seems long and lonely, but the truth is, help is closer than you think, and hope is far from lost… Read more

3. National Athletic Training Month

Written by PT Northwest an outpatient physical therapy group located throughout Salem, OR, and the surrounding areas.

Whether it’s a sprained ankle or a torn ligament in the knee, a comprehensive rehabilitation team is crucial to expedite your return to the field. At PT Northwest, our certified athletic trainers and physical therapists go beyond just taping ankles and providing immediate injury treatment. Ensuring your injury heals properly is our top priority, our staff employs proven techniques, including manual therapy, therapeutic exercises, and functional drills…. Read more

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

Find these locations and others to start feeling better today!

Exercises that Help Improve Posture

January 23, 2024 Teresa Stockton - Blog, General Information

How Do I know I need to Improve My Posture?

Great Question. Here’s a quick test you can do at home. If you have a full-length mirror, stand in front so your full-body profile is visible. If not, ask someone to snap a photo on your phone. Take a look. If you have good posture, you should be able to draw a straight line down from your ears to the floor that intersects your shoulders, hips, knees, and ankles. If the lines connecting your joints look more like a connect-the-dots, than a straight line, that’s a good indicator that posture is something you should work on.

Exercises that Help Improve Posture:

Being aware that you need to improve your posture is the first step. We recommend starting with a few general exercises (below). If you don’t see the results you’ve intended or are having trouble sticking with it, the next step would be to ask for help. Physical therapists can provide you with a guided rehabilitation plan to improve posture and reduce long-term symptoms.

3 Exercises Recommended by Physical Therapists, that Improve Posture:

1. Supine Neck Retraction:

Lie on your back with your head on a pillow and your knees bent with your feet flat on the floor. Bring your chin straight back down, gently pressing the back of your head down on the pillow, lengthening the back of your neck. Hold for a few seconds and then relax. There should be no pain felt while doing this exercise. Repeat several times to strengthen the muscles at the front of your neck.

2. Shoulder Retraction:

You can do this while sitting or standing. You’re going to ease your shoulder blades back, hold, and relax. The goal is to squeeze your shoulder blades together as far back as you comfortably can. Hold this position for a few seconds before releasing. There should be no pain felt while performing this exercise. Repeat several times to strengthen the muscles in your upper back, which can help pull your shoulders back and improve posture.

3. Standing Wall Posture:

While standing, bring your shoulders back against a wall with your hips, with your feet slightly away from the wall. Bring your next up against the wall as well. Gently hold your body in that position, feeling the muscles along your spine, squeezing back in as you maintain an upright posture. Hold for about 30 seconds, let it relax, and do another round. This exercise helps you become more aware of your posture and strengthens the muscles that support your spine.

Special Thanks to Green Oaks Physical Therapy for filming.

Why is Good Posture Important?

Poor posture can significantly affect the body, leading to various health issues and discomfort. When the body is consistently slouching or hunched over, it puts a strain on our muscles and joints. This strain can lead to musculoskeletal imbalances, causing pain and discomfort in the neck, shoulders, back, and hips. Over time, poor posture can contribute to chronic conditions like headaches, back pain, and even digestive issues.

Before starting any exercise routine it’s important to consult with your healthcare provider. Some patients will have limitations regarding range of motion, strength, and ability. If you know you need help, consult a physical therapist or a qualified fitness professional who can assess your posture and create a personalized exercise plan tailored to your needs and goals.

Lifestyle Changes That Can Help Lower Blood Pressure

January 16, 2024 Teresa Stockton - Blog, General Information

Did you know that you can help keep your blood pressure in a healthy range, by making a few lifestyle changes?

Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Try practicing these healthy living habits!

Keep Yourself at a Healthy Weight

Being overweight or obese increases the risk of high blood pressure. To determine whether your weight is in a healthy range, providers often calculate your body mass index (BMI). We can review your BMI during your next visit, and If your BMI isn’t where you would like it, we can go over ways to reach a healthy weight, including choosing healthy foods and getting regular physical activity, and if necessary, connect you with a care provider we know and trust.

Be Physically Active

If you need help staying active – let us know. We can work with you to develop an aerobic and strengthening plan that works for you. In the meantime, we have some easy ways to be more active to help you get started. Why are we so adamant about this? Because physical activity can help keep you at a healthy weight AND lower your blood pressure. The Physical Activity Guidelines for Americans recommends that adults get at least 2 hours and 30 minutes of moderate-intensity exercises, such as brisk walking or bicycling, every week. That’s about 30 minutes a day, 5 days a week. Children and adolescents should get 1 hour of physical activity every day.

Get Enough Sleep

Getting enough sleep is not only important to your overall health, but it’s a vital part of keeping your heart healthy and for recovery during rehabilitation. Not getting enough sleep regularly is linked to an increased risk of heart disease, high blood pressure, and stroke. If pain is inhibiting your sleep, let us know. We can work with you to identify the best sleeping positions for your injury.

We love working with members of our communities and helping them live full, meaningful lives. Don’t hesitate to reach out for more information about our services, follow up on a plan of care, or stop by to say hello!