This Valentine’s day we wanted to tell you why we LOVE physical therapy! There are a million reasons, but these really hit close to home.

1. The human body is fascinating

You’ll be hard-pressed to find a machine that works as well or better than the human body. We see people with all kinds of injuries and pain – and for the most part, with a little help from us (okay, sometimes a lot!), the body will heal. The human body has around 640 muscles in 13 major muscle groups, working together to keep you moving. We love diving in to find out where your pain comes from, what caused it, and how we can get everything working smoothly again.

2. We can provide an alternative to surgery

We love that we get to provide an option for patients that might not be ready or are unwilling to try surgical options. Sometimes surgery is needed, and we’ll recommend someone we know and trust, but we love helping people achieve success with non-invasive techniques.

3. We get to make a difference in our patients’ lives

As physical therapists, few things are more rewarding than watching the small victories of our patients as they work towards their ultimate goals. Being a part of those first moments of success, whether it be a few extra degrees of mobility, that first step without pain – whatever the circumstances… those moments are what keep us coming back to the clinic each day. When patients walk through those doors for the first time, we know they are not at their best, but we’re going to work our hardest to get them back and better than ever!

4. We love seeing the impact of our work in the community

It’s hard not to smile when you see a former patient make the team without red-shirting the season. Or when we hear that one of our seniors is independent and expecting visits from their grandkids. Health is something a lot of us take for granted until we don’t have it. Seeing our patients active, happy, healthy, and out in the community is one of our favorite things.

We LOVE our physical therapy family, and we’re not alone.

Our best advocates happen to be current and former patients. Check out the great things they are saying about our PTandMe physical therapy family.  If you’ve been through a rehabilitation program, please consider leaving feedback for your clinic – It really does make a difference.

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If you are looking for better ways to manage your Type 2 Diabetes or are simply trying to get ahead of it by preventing it, read on because we may have some tips for you!

Just under half a billion people are currently living with diabetes worldwide. That number is projected to increase by 25% in 2030 and 51% in 2045. Diabetes is a worldwide health problem characterized by the body’s inability to break down sugar due to the inefficiency of the hormone insulin, which can lead to several complications, including the disproportionate impact the COVID-19 pandemic has had on people with this condition. Diabetes can affect people of all ages and can be associated with muscle weakness, decreased endurance, balance problems, obesity, a sedentary lifestyle, and musculoskeletal impairments. “Up to 80% of patients referred for outpatient physical therapy have diabetes or are at risk for diabetes, providing an opportunity for us as physical therapists to intervene.” – JOSPT

Diabetes can affect a person’s ability to move easily due to issues associated with joint mobility limitation and tissue changes, resulting in thicker and stiffer collagen tissues in tendons, skin, and discs, increasing a person’s risk for injury.

One of the best ways physical therapists help patients combat all these underlying issues is, you guessed right, Exercise!

Researchers in the United Kingdom found that exercise reduces your risk of developing the disease by almost 25 percent. So how much exercise is enough? The quantity of exercise is important because the positive effects on blood sugar drop 72 hours after you’ve finished your activity. This means that instead of trying to get your exercise in once a week — such as on the weekend — you should spread out your activities throughout the week. The American Diabetes Association recommends 150 minutes of exercise per week of moderate-to-vigorous physical activity. However, those with peripheral neuropathy, nerve damage commonly caused by diabetes, shouldn’t perform any weight-bearing activities.

The best exercise program for those with type 2 diabetes should include a combination of aerobic, resistance, and endurance training. We can also provide patients with a fall prevention program designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk.

Here are some of the exercises recommended during physical therapy for Type 2 Diabetes:

• Walking – The only thing necessary to complete this activity is a good pair of shoes and a trail, path, or sidewalk. Taking a brisk walk 3 to 5 times a week will put you on your way to meeting the recommended exercise recommendation goals.
• Stationary Bicycling – This is a low-impact exercise that can help strengthen muscles, and limit joint pain.
• Swimming – This is another activity that puts very little strain on the body’s joints but gives you a whole-body workout at the same time.
• Aerobic dance – Zumba is an example of aerobic dance that encourages you to move around freely! Not only will this exercise your body, but it will give you a chance to connect with others that are looking to improve their health in similar ways to you.
• Resistance band exercises – Using resistance bands will allow you to train in a very different way than usual. Although, to use them properly, consulting with a physical therapist is a good idea. Your therapist can help you learn the safest ways to use the bands. They can also assist you with appropriate exercises for your health and fitness level.
• Yoga – Yoga can improve flexibility & joint health. It can provide a mental boost as well.

Bonus Tips for Safe Exercise

Exercise should be a safe, enjoyable, and positive experience. Here are some exercise tips for individuals with diabetes.

• Check Your Blood Sugar – It’s important to check your blood sugar every 30 minutes during exercise, and four hours afterward to make sure that you’re maintaining proper blood sugar levels.
• Check Your Feet/Shoes – People with this condition are at risk for diabetic neuropathy, which is a type of nerve damage that can mostly occur in the legs and feet. Diabetic neuropathy can lead to serious complications, including ulcers, infection, and bone & joint pain. Make sure to wear clean socks and shoes that fit you well. Look inside your shoes before wearing them to make sure there is nothing in them that might hurt you or make you feel uncomfortable. Always examine your feet before and after activity for blisters, redness, or other signs of irritation.
• Hydration and Snacks – Staying hydrated is essential to avoid any injury. It is also important to have some fast-acting sugary food available in the event of hypoglycemia or low blood sugar levels. This is critical for individuals who are on insulin and have type 1 diabetes.
• Warm-Up/Cool Down – We encourage you to warm up for 5 minutes before starting to exercise and cool down for 5 minutes in the end. If you begin to feel uncomfortable, you should rest for a few minutes and see how you feel. Use the “talk test” to make sure you are not pushing yourself too hard. If you become short of breath and you can’t talk, then slow down. As your fitness level improves over time, you’ll be able to exercise at a higher intensity and chat with others while having fun exercising.

Physical therapy for Type 2 diabetes can help patients address weakness, balance problems, lack of activity, and more. As mentioned before, skipping regular physical activity for more than two days in a row can lead to glucose intolerance and insulin sensitivity, so it is important that you maintain your physical therapy appointments and follow our home exercise instructions. We can help you manage your diabetes together and help you live a happy healthy life.

The new year is upon us and we can’t wait to see what surprises 2022 has in store. One surprise no one wants is pain and injury. Avoid this by getting scheduling an appointment with your physical therapist to have your musculoskeletal system checked. As physical therapists, we are uniquely qualified to evaluate physical changes in your body that could potentially lead to pain or injury. By making a routine physical therapy visit, we can help patients prevent issues in the future. You know they say, An ounce of prevention is worth a pound of cure.

So who can benefit the most from these visits? 

1. Former Patients:

If you have been discharged from physical therapy in the last 6 months or longer, this is a great time to get a follow-up. We can evaluate your previous injury and see if there are any signs of recurrence, go over your HEP to see if it needs to be updated to fit your current needs and check any other ailments that may be bothering you.

2. Athletes:

We work with athletes to help them prevent injuries in their sports before they occur. By going to physical therapy, we can evaluate the demands of your sport, compare that to your current physical capabilities, and create an exercise plan tailored to specific muscle groups. We can also work with teams to develop warm-up and exercise routines designed to improve performance.

3. Seniors over 65:

Seniors over the age of 65 can find themselves losing vision, strength, and perhaps, most importantly, balance. By going to physical therapy for a balance screening, we can identify your risk of falls and prevent them before they happen. The CDC says that 25% of people ages 65 and older fall each year. By going through a fall prevention program, we can help bring that statistic down.

4. Patients Considering Surgery:

Physical therapists work to reduce pain and heal injuries. It works so well in fact that in many cases it has been proven to remove or reduce the need for surgery.  If you’re looking for a conservative plan of care, you’ve come to the right place.  In the event that surgery is needed, we also provide pre-op appointments to help make recovery easier and safer.

We want to help you make this the best year ever by preventing major injuries or pain. We take your safety seriously. We are following all local and CDC guidelines to keep you safe. In-clinic and virtual appointments are available in many of our locations.  Find the clinic nearest you and get your physical therapy visit scheduled!

October is our favorite month of the year because it is National Physical Therapy Month!  This month-long celebration is here to recognize the impact physical therapists make in restoring and improving motion in people’s lives. What do physical therapists do? Physical therapists work to improve strength, flexibility, and independence, by working to remove pain, injury, and weakness!

Here are a few of the reasons patients come to physical therapy each day!

To Reduce or Eliminate Pain: If you are experiencing pain, physical therapy can help you treat the cause and not just the symptoms of your pain. Physical therapists work one-on-one with patients to achieve long-term solutions without the use of expensive prescriptions or tests, saving them both time and money.

To Prevent or Postpone Surgery: While surgery can be the best course of treatment for certain diagnoses, there is increasing evidence demonstrating that conservative treatments like physical therapy can be equally effective and cheaper for many conditions. One study showed that physical therapy can lower patient treatment costs by 72 percent, and it has been proven to remove or reduce the need for surgery in many cases. In the event that surgery is needed, a pre-op visit can help make recovery easier and safer.

To Improve balance and prevent falls: According to the CDC, falls are the leading cause of injury and death for Americans over 65. Fall prevention programs offered by physical therapists are designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk.

To Prevent Sports Injuries: Physical therapists work with athletes on many levels to prevent injury while promoting improved performance. By evaluating body movements and muscle strength, physical therapists can help you solve what body mechanics need to be corrected and create an injury recovery program for you to ensure a safe return to your sport with a competitive edge.

To Regain Strength after COVID-19: Even patients that weren’t hospitalized can experience multiple symptoms that may last several weeks or even months. Our therapists will provide you with a comprehensive evaluation to develop an individualized treatment plan to overcome your impairments and restore your strength.

To Reach Overall Health Goals: Physical therapy can help those that have had trouble with mobility or are looking to improve strength and overall health. Physical therapists can tailor programs to each patient’s ability levels in order to improve confidence and independence while reducing the risk of future injury.

Physical therapists work collaboratively with their patients to empower them to reach their individual goals, meet their needs, and overcome their challenges. In many cases, patients develop a lifelong relationship with their physical therapist to maintain optimum health and movement abilities throughout their lifespan. Now that you know what physical therapists do, if you or anyone that you know need physical therapy services, contact us today to have a physical therapist come to your home and make October your healthiest month yet!

MedRisk (2021). Statistics Spotlight: Physical Therapy Reduces Costs [Online]. Available from: https://www.medrisknet.com/statistics-spotlight-physical-therapy-reduces-costs/ [Accessed 7 October 2021]. ↩

We are here for you! We are still following CDC guidelines to reduce the spread of COVID-19. Our staff continues to wear masks and disinfect frequently used surfaces. If you’re looking for an additional way to attend physical therapy during COVID, telehealth appointments are available for patients that may not feel comfortable coming into the clinic. Telehealth uses both VIDEO and AUDIO so that we can have two-way communication during virtual visits. 

• We’ll email you a link.
• You’ll join a video chat using a smartphone, laptop, or tablet. 
• We’ll take you through a full therapy session with a major focus on exercises that restore joint range of motion and address tissue dysfunction. Then we’ll email you a thorough home exercise program.

While it may be tempting to stop before your treatment program has concluded, stopping too early can cost you both in terms of your health and your future goals. Here are some possible risks to stopping therapy before your body is ready:

• Risk of Re-injury 
• Ending treatment before learning how to maintain your health and strength
• Result in costly tests & unnecessary appointments, even emergency room or hospital stays
• Permanent bodily damage

You wouldn’t think of skipping your heart medication or your antibiotic. Physical therapy is no different! Consider physical therapy as you would another prescription from your doctor as part of your road to full recovery.

If you’re having trouble figuring out where you are on your physical therapy journey, see below to find out where you may see yourself:

Stage 1, Protection Phase: your body’s aim at this point is to protect your injury from any further damage; gentle movement can be added to maintain mobility, treatments to help control inflammation and pain 

Stage 2, Repair Phase: Your body has transitioned to repairing the injured tissues which commonly lasts up to six weeks post-injury; strengthening exercises are added as tolerated, and increased function begins

Stage 3, Remodeling Phase: the period between six weeks and three months is when your healing tissue is reasonably mature and 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

Stage 4, Ongoing Repair and Remodeling: this final stage of tissue repair can last from 3 months up to 12 months; physical therapy treatments focus on improving the quality of the new tissue and preventing reinjury

We can assure you that attending your remaining physical therapy appointments is a good investment for your health, now and in the future! Many of our physical therapists offer telehealth appointments in addition to on-site visits. Find one near you today!

It’s almost time for school to start and we wanted to spend some time on Back to School nutrition! We have made it through most of the summer and it is time to take a moment and really think about how we would like to prepare our families for this coming school year so that we can all stay healthy. Most of us get excited about the barbeques and the summer parties where we usually eat burgers, fried chicken, French fries, pizza, potato salad, and that yummy barbeque brisket! But believe it or not, these foods are harder to digest during the summer because they require a strong digestive fire in the stomach and are naturally more insulating-which makes them perfect foods to eat come fall or wintertime!

You see, every season the qualities in nature change, and the qualities of the harvest change, which both influence every one of us. In the winter we are naturally more able to digest meat, poultry, dense root vegetables, and nuts when your digestive strength is naturally more potent. Although in the summertime, our body’s digestive strength is weaker and its digestive acid reduces in the summer which helps to avoid the risk of overheating, which might seem like a problem- but in comes Nature. It harvests certain fruits and vegetables in abundance during the summertime that are readily available and don’t require a big furnace to be properly cooked to be digested. Summer foods are cooked all summer long by the sun, on the vine, and when they are harvested, they are ready to be eaten to keep us energized.

If you or a loved one is feeling a bit boggy or bloated, with a bit of weight gain, indigestion, or is constipated, it might be because the body tends to accumulate the heat of the summer, therefore, weakening digestive strength. Overworking and overheating can trigger heartburn and other digestive issues related to excess stomach acid production. Eating cooling foods that are harvested in the summer can help with this. Extra servings of raw or lightly steamed vegetables and eating fruits will help you cool down naturally.

Here are some examples:

• Cherries: support the health of joints, muscles, the cardiovascular system, lymphatic movement, and blood sugar balance through its high phenolic and anthocyanin content, also found to enhance exercise during and after by achieving quicker recovery times
• Celery: a powerhouse for your digestive system, which is full of fiber and rich in antioxidants that have been shown to remove free radicals and helps to eliminate the bile sludge and gallbladder stones that might be causing inflammation, heartburn, acid reflux, and weight gain
• Cilantro: is a good source of Vitamins A, K, and C, as well as copper, manganese, iron, magnesium, and calcium, also known as a natural blood purifier and detox agent (lead detoxifier), which will aid in inflammatory conditions such as arthritis
• Watermelon: stacks up as 92% water and is very cooling by nature by removing heat because of its mild diuretic properties and is known to have great anti-inflammatory and antioxidant properties. Athletes use it to build muscle because of its exceptionally high source of citrulline, which is used in the body as a precursor to human growth hormone (HGH)
• Bell Peppers(All Colors): as a vegetable, it contains the highest source of Vitamin C at a whopping 157% DV(Daily Value) per cup, offers great amounts of phytonutrients such as beta-carotene and Vitamin B6, which are all great for protecting your skin from sun damage

Consider these tips if your digestion slows down as summer forges on:

If you are going to enjoy those yummy harder-to-digest foods, have them as a part of your lunch, during the middle of the day when your body’s digestive strength is at its peak
While it IS OK to eat these foods at this time, do your best to eat smaller portions of the barbeque and larger portions of fruit and vegetables.

Take a look at the list of foods below that are in harvest during the summer, add them to your grocery list, and make it a point to eat more of them!

Remember, there are no bad foods. The goal is not to stay away from “bad foods” but to enjoy more seasonal foods by shifting your focus on in-season foods throughout the year. Nature always provides the antidote to the extreme of each season with the ideal harvest to keep you and your family strong, healthy, energized, and focused this school year. Now more than ever, our health is at the forefront of our minds where it should be!

Summer Grocery List/Summer Harvest Foods:

Source: lifespa.com/pitta-diet

Vegetables/Fruit

• Asparagus
• Leafy Greens
• Bell Peppers
• Watermelon
• Apricots
• Apples
• Broccoli
• Cabbage
• Cauliflower
• Blueberries
• Cantaloupe
• Cherries
• Celery
• Cilantro
• Kale
• Radishes
• Grapes
• Guavas
• Mangoes
• Melon (All types)
• Snow Peas
• Watercress
• Zucchini
• Okra
• Artichokes
• Cucumbers
• Jicama
• Lettuce
• Peaches
• Pineapple
• Plums
• Raspberries
• Strawberries
• Avocadoes
• Tomatoes
• Lemons

Need to have a physical injury looked at before going back to school? Reach out to one of our partnering physical therapy clinics.

Article was written by Vanessa Delgado. Vanessa is a nutrition enthusiast, who is currently pursuing her Bachelor of Science degree in Human Nutrition and Foods at the University of Houston

Resources:

https://lifespa.com/superfoods-summer-edition/
https://pubmed.ncbi.nlm.nih.gov/22280223/
https://pubmed.ncbi.nlm.nih.gov/15219719/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874510/
https://pubmed.ncbi.nlm.nih.gov/23692746/
https://lifespa.com/why-you-should-eat-cherries-in-the-summer/
https://lifespa.com/8-foods-gallbladder-sludge/
https://explore.globalhealing.com/foods-that-help-heartburn/
https://lifespa.com/the-benefits-of-cilantro-and-coriander/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31
https://lifespa.com/064-cool-your-pitta-this-summer/ 
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=50