Tag Archives: muscle pain

PT News

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

1. How to Deal with Chronic Joint and Muscle Pain
Written by the Therapy Team at Cornerstone Physical Therapy – Gahanna, OH

All of us have experienced pain and discomfort in the muscles and joints at some point, especially with age. In most cases, the use of over the counter medications, hot/cold packs and rest help resolve the problem. Read more

2. Pain at the Mall
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

As the outside temperatures drop, people contemplating undertaking an exercise program often consider walking at the mall. Benefits include a controlled climate, an absence of traffic, security and easily available restrooms and water. Read more

3. Quality of Care in Rehab
Written by the Ian M. Campbell, DPT at Intermountain Physical Therapy – Boise, ID

What does quality care mean in rehabilitation? One can drive through their city and likely notice multiple physical therapy (PT) clinics. Some may be privately owned and operated, others run by local hospitals. Read more

Baby Mechanics

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Proper lifting mechanics is important for everyone, especially for a new mom. Caring for a young child/infant significantly increases the strain to one’s low back. Luckily, there are steps that one can make to decrease that strain and reduce the risk of injury.

Always remember to: lift the child/infant close to you and bend through your legs versus your back.

As your baby begins to gain more independence and mobility, lower the height of his mattress to keep him safe. Be aware that the lower mattress height can increase strain on your back, so lower the mattress height as gradually as possible. When lifting your baby in or out of the crib, keep baby as close to your body as possible while keeping your back straight and bending through your legs. For older babies, help him get into a sitting position before lifting him out of the crib. Once baby can stand, lift him out of the crib from a standing position.

Just like lifting baby out of the crib, keep her as close to you as possible, bend through your legs and keep your back straight. Keep your abdominal muscles tight as you lift her up. If possible, get into a deep squat position to lower your center of gravity before picking up baby.

Avoid the “hip shift” position with baby propped on one hip while shifting your body to that side. Instead hold baby in front of you with his legs out on either side of you. If you are going to be holding baby for an extended period of time, use a baby carrier to keep your baby supported in a neutral alignment.

Tummy time isn’t just good for babies! During tummy time, get down on your stomach too. Stretching out on your stomach is good for you, and it also allows you to better interact with your baby.

During story time, be aware of your posture and always sit up straight. Place a pillow behind your back for extra support.

Use a nursing pillow under baby to help prop her up closer to you. Bring baby to you instead of leaning forward towards her to avoid strain. Placing a pillow behind your back can provide extra support and help you maintain the proper posture. If you are bottle feeding or for older babies, place a pillow under the arm that is supporting baby’s head to decrease the strain on your shoulder and neck. Although making eye contact with baby during a feeding can help strengthen your relationship with baby, it can cause strain on your neck. Be sure to bring your head to a neutral position throughout the feeding to decrease the tension on your neck.

baby car seat

When lifting a car seat, be sure to keep the car seat as close to your body as possible. Bend through your legs and keep your abdominal muscles tight as you pick up the car seat. Instead of carrying the car seat in one hand at your side, use both hands to hold and carry the car seat in front of you whenever possible.

Getting the car seat in and out of the car can be tricky. Remember to keep the car seat as close to your body as possible, keep your abdominal muscles tight and your back straight. If your car seat is placed in the middle position in your car, put one leg up into the car to protect your back while keeping the car seat close to your body.

This information was written by Metro Spine & Sports Rehabilitation, an outpatient physical therapy group with locations in the Chicago Loop and Lakeview areas. At Metro Spine & Sports Rehabilitation, their number one priority is the patient. For more information click here.

healthy start

A Healthy Start in 2017

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It’s time to get a healthy start in 2017!  We provided some general health and wellness tips to get you on your way to an amazing year!  We call it the Pearls of Longevity!

PROTEIN
Eat 25 grams of protein each meal especially breakfast to prevent being hungry from carb cravings and crashes, help maintain and build muscle, and improve your immune system.

DID YOU KNOW?
For every 100 calories of protein you eat, it takes 25 calories to digest meaning you really only ate 75 calories! This is a 25% discount! For carbs and fat, you get less than a 10% discount.

EXERCISE
Exercise at least 30 minutes a day to burn calories and decrease stress. Lift weights or use body weight strengthening exercises to increase lean muscle and boost your metabolism.

DID YOU KNOW?
Exercise relieves symptoms of depression as well or even better than medication. Losing 10 lbs. decreases your risk of knee arthritis by 50%, while losing 10% of your body weight decreases joint pain by 50%!

ANTI INFLAMMATORY & ANTIOXIDANT-RICH FOODS
Fill half your plate at every meal to ensure you eat enough of these power foods.

DID YOU KNOW?
Eating lots of fruits, vegetables, nuts, olive oil, beans, salmon, spices, and even dark chocolate helps reduce inflammation and stress, decreases joint and muscle pain, and reduces your risk heart disease, hypertension, diabetes, cancer and stroke.

pushup_woman

RELAXATION & STRESS REDUCTION
Practice inhaling slowly through your nose until you feel your belly button move out and then slowly exhale through your mouth feeling your belly button move in. Practice at least 5 minutes a day while driving, at your computer, while watching TV or when in bed. Smile, laugh and hug someone once a day.

DID YOU KNOW?
Deep breathing reduces stress, muscle pain, and blood pressure, while improving memory, concentration and performance. Happiness and affection are considered by many experts to be the fountain of youth as it lowers stress and releases hormones that help fight aging.

LIQUIDS
Drink 2 cups of water or tea when you wake up and drink 1-2 cups in between meals. Coffee does not count as it can lead to dehydration.

DID YOU KNOW?
Water reduces hunger, improves metabolism, brings nutrients, and hydrates your muscles and connective tissue. This can reduce inflammation and scar tissue which can lead to decreased muscle and joint pain.

SLEEP
Sleep at least 7-8 hours per night consistently going to bed and waking up the same time even on weekends.

DID YOU KNOW?
Sleep releases growth hormone which helps keep you young, increase lean muscle and decrease body fat!

A healthy start can lead to great endings. Best of luck to you and yours and Happy New Year!