Tag Archives: Physical Therapy

strength training physical therapy

Strength Training: You’re Not Too Old!

- Blog

 

strength training physical therapy

If you think you are “too old” to do strength training exercises, think again! With proper guidance and support, you can benefit from a program of regular strength-training exercises.

Sarcopenia is the loss of muscle and strength often seen in older adults. Although many questions remain about muscle loss and aging, one thing is certain: strength-training exercises can help reduce these effects. Even small changes in muscle size can make a big difference in strength, especially in people who have already lost a lot of muscle.

BENEFITS

According to the North American Spine Society, strength training can provide the following benefits in older adults:

  • Better balance and, consequently, reduced risk of falls
  • Quicker responses, which may also play a role in preventing falls
  • Reduced risk of osteoporosis (weakening of the bones)
  • Improved quality of life
  • Improved mental alertness

EXAMPLES OF STRENGTH-TRAINING EXERCISES

You can increase your strength by regularly using any of the following:

  • Weights
  • Strength-training equipment
  • A resistance band

 

HOW MUCH AND HOW OFTEN?

The National Institute on Aging recommends the following tips on how much and how often you should do strength-training exercises:

  • Exercise all of your major muscle groups at least twice a week.
  • Do not do strength exercises of the same muscle group 2 days in a row.
  • Depending on your condition, you might need to start out using as little as 1 or 2 pounds of weight, or no weight at all.
  • Use a minimum of weight the first week, then gradually add weight. Starting out with weights that are too heavy can cause injuries.
  • When doing a strength exercise, do 10-15 repetitions in a row.
  • Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. Do not let the weight drop; lowering it slowly is important.
  • Gradually increase the amount of weight to benefit from strength exercises. When you can do 2 sets of 10-15 repetitions, then you can increase the amount of weight on your next session.
  • It should feel somewhere between hard and very hard for you to lift or push the weight. If you cannot lift or push a weight 8 times in a row, then it is too heavy for you. Reduce the amount of weight. If you can lift a weight more than 15 times in a row, it is too light for you. Increase the amount of weight. Do not increase more than 5% for all upper body and 10% for lower body exercises.

 

SAFETY TIPS

  • Talk to your doctor or a physical therapist before engaging in a new exercise program.
  • Breathe normally while exercising. Holding your breath (known as Valsalva maneuver) while straining can cause your blood pressure to go up. This is especially true for people with cardiovascular disease.
  • If you have had a hip repair or replacement, check with your surgeon before doing lower body exercises.
  • Avoid jerking or thrusting weights into position. This can cause injuries. Use smooth, steady movements.
  • Avoid locking the joints in your arms and legs in a straightened position.
  • Breathe out as you lift or push, and breathe in as you relax.
  • Muscle soreness lasting up to a few days and slight fatigue are normal after muscle-building exercises, but exhaustion, sore joints, and unpleasant muscle pulling are not. The latter symptoms may mean you are overdoing it.
  • None of the exercises you do should cause pain. The range within which you move your arms and legs should never hurt.

 

Looking for a physical therapist to help start your strengthening program?

physical therapy near me

BUILD THAT BRAWN!

Strength exercises can help increase your strength when performed on a regular basis. Here are some examples from the National Institute of Aging:

Wrist Curl
This exercise strengthens the wrists.

  • Put your forearm on the arm of a chair. Your hand should be over the edge.
  • Hold the weight with your palm facing upward.
  • Bend your wrist up and down.
  • Do this 10-15 times.
  • Repeat with the other hand.
  • Do this 10-15 more times with each hand.

Side Arm Raise
This exercise strengthens shoulder muscles.

  • Sit in an armless chair with your back supported by the back of chair.
  • Keep your feet flat on the floor and even with your shoulders.
  • Hold hand weights straight down at your sides, with palms facing inward.
  • Raise both arms to your side, shoulder height.
  • Hold the position for one second.
  • Slowly lower your arms to your sides. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

Chair Stand
This exercise strengthens muscles in your abdomen and thighs. Your goal is to do this exercise without using your hands as you become stronger.

  • Sit toward the front of a chair, knees bent, feet flat on the floor.
  • Cross your hands over your chest and lean back in a half-reclining position. Keep your back and shoulders straight throughout the exercise.
  • Raise your upper body forward until you are sitting upright, using your hands as little as possible (or not at all, if you can).
  • Extend your arms outward so they are parallel to the floor. Slowly stand up, using your hands as little as possible.
  • Slowly sit back down. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

Arm Curl
This exercise strengthens upper-arm muscles.

  • Stand with your feet even with your shoulders.
  • Keep your feet flat on the floor and even with your shoulders.
  • Hold your hand weights straight down at your sides, with palms facing forward.
  • Slowly bend one elbow, lifting weight toward your chest. (Rotate your palm to face your shoulder while lifting the weight.)
  • Hold this position for one second.
  • Slowly lower your arm to the starting position. Pause.
  • Repeat with the other arm.
  • Alternate arms until you have done 10-15 repetitions with each arm.
  • Rest; then do another set of 10-15 alternating repetitions.

Toe Stand
The heel raise strengthens ankle and calf muscles. You can use ankle weights for this exercise if you are able.

  • Stand straight, feet flat on the floor, holding onto a table or chair for balance.
  • Slowly stand on tiptoe, as high as possible.
  • Hold the position for 1 second.
  • Slowly lower your heels all the way back down. Pause.
  • Do the exercise 10-15 times.
  • Rest; then do another set of 10-15 repetitions.
  • Variation: As you become stronger, do the exercise standing on 1 leg only, alternating legs for a total of 10-15 times on each leg. Rest; then do another set of 10-15 alternating repetitions.

Knee Curl
Strengthens muscles in the back of the thigh. You can use ankle weights for this exercise if you are able.

  • Stand straight holding onto a table or chair for balance.
  • Slowly bend your knee as far as possible. Don’t move your upper leg at all; bend your knee only.
  • Hold this position for 1 second.
  • Slowly lower your foot all the way back down. Pause.
  • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

Front Arm Raise
Strengthens shoulder muscles.

  • Stand with your feet shoulder-width apart
  • Hold hand weights straight down at your sides, with palms facing backward.
  • Raise both arms in front of you to shoulder height. Do not turn your wrist.
  • Hold this position for 1 second.
  • Slowly lower your arms. Pause.
  • Repeat 10-15 times.
  • Rest; then do another set of 10-15 repetitions.

Leg Straightening
Strengthens muscles in front of the thigh and shin. You can use ankle weights for this exercise if you are able.

  • Sit in a chair. Only the balls of your feet and your toes should rest on the floor. Put a rolled towel under your knees, if needed, to lift your feet. Rest your hands on your thighs or on the sides of the chair.
  • Slowly extend 1 leg in front of you as straight as possible.
  • Flex your foot to point toes toward the head.
  • Hold this position for 1–2 seconds.
  • Slowly lower your leg back down. Pause.
  • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

Back Leg Raise
Hip extension strengthens buttock and lower-back muscles. You can use ankle weights for this exercise if you are able.

  • Stand 12-18 inches from a table or chair, feet slightly apart.
  • Hold onto a table or chair for balance.
  • Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
  • Hold this position for 1 second.
  • Slowly lower your leg. Pause.
  • Repeat with your other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

Side Leg Raise
This strengthens muscles at the sides of your hips and thighs. Use ankle weights, if you are ready.

  • Stand straight, directly behind a table or chair, feet slightly apart.
  • Hold onto a table or chair for balance.
  • Slowly lift 1 leg 6-12 inches out to the side. Keep your back and both legs straight. Don’t point your toes outward; keep them facing forward.
  • Hold this position for 1 second.
  • Slowly lower your leg. Pause.
  • Repeat with the other leg.
  • Alternate legs until you have done 10-15 repetitions with each leg.
  • Rest; then do another set of 10-15 alternating repetitions.

This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health providers prior to starting any new treatment or with questions regarding a medical condition.

RESOURCES:

Family Doctor—American Academy of Family Physicians
http://www.familydoctor.org

National Institute on Aging
http://www.nia.nih.gov

CANADIAN RESOURCES:

The College of Family Physicians of Canada
http://www.cfpc.ca

Public Health Agency of Canada
http://www.phac-aspc.gc.ca

REFERENCES:

Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging. National Institute on Aging website. Available at: http://www.nia.nih.gov/sites/default/files/exercise_guide.pdf. Published January 2009. Accessed January 2, 2015.

Strength training for the elderly. North American Spine Society Know Your Back website. Available at: http://www.knowyourback.org/Pages/BackPainPrevention/Exercise/StrengthTrainingElderly.aspx. Accessed January 2, 2015.

Content provided by EBSCO.  EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation. 

Low Back pain exercises

Top 5 Low Back Pain Exercises to Reduce Back Pain

- Back, Blog

Exercises to reduce back pain

How to Reduce Low Back Pain

Over time, we develop arthritic changes in our back due to normal wear and tear. Below is a list of low back pain exercises that can help reduce lower back pain. These exercises will help you, in time, return you to your normal activities and improve your quality of life.

Top 5 Exercises to Reduce Back Pain

1. LOWER TRUNK ROTATION

Lie on your back with your knees bent.
Keep your feet and knees together and lightly rotate your spine.
Stop the stretch when you feel your hips coming off of the table. Only rotate to approximately 45 degrees and rotate back and forth like a windshield wiper.
Repeat for 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

2. ABDOMINAL BRACING

Lie on your back with your knees bent. Slightly elevate your hips but not high enough to where it comes off of the table. Simultaneously, squeeze your abdominal muscles down towards the table. Continue to breathe.

Hold this for 10 seconds and rest for 10 seconds. Repeat for 2 minutes.

What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

3. SINGLE KNEE TO CHEST

Bring one knee to your chest.

Hold for 5-10 seconds. Repeat alternating legs to your chest for a time of 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

4. FIGURE 4 STRETCH

Cross one ankle over to the opposite knee and press down on the resting leg. You should feel the stretch in your hip.

Hold this stretch for 30 seconds if you can tolerate it. Repeat for 3 repetitions, then switch legs.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

5. PIRIFORMIS STRETCH

Cross one ankle over to the opposite knee. Pull the resting knee across your body and up towards your chest. (You should aim for your opposite shoulder as a reference). This stretch should be felt over the crossed leg buttock.

Hold for 30 seconds if you can tolerate it. Repeat for 3 repetitions on each leg.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

Written by Laura Mata, OTR/L, PT, DPT, Director at Star Physical Therapy Services – Fairfield
To learn more about Star Physical Therapy Services click here.

 

For more information about back pain, and physical therapy click the links below.

beware bed rest for back pain  chronic back pain  low back pain relief

post mastectomy physical therapy

Post Mastectomy Physical Therapy

- Blog, Women's Health

Post Mastectomy physical therapy Exercises

Post Mastectomy Physical Therapy

The word cancer is a scary one. Even though we all hope that it never becomes part of our lifetime of trials, more often than not, we know someone that has had, or is currently dealing with cancer. It is a testament to the medical community that so many women are able to wear the pink ribbon as a sign of triumph and pride, but we still mourn with those that wear it as a sign of remembrance and loss. More than once, while talking with women that have begun treatment for breast cancer, the topic of whether or not to have a mastectomy has come up. It’s not a decision taken lightly, often one with multiple concerns about what happens after surgery. Will the cancer be gone for good? Will it hurt? How long will it take to recover? A physical therapy post-mastectomy program can help address these issues.

Physical Therapy can’t answer all of those questions, but one thing a physical therapy post-mastectomy program can do is aid in the overall recovery process by focusing on regaining strength and increasing the range of motion in your shoulder and arm. Early intervention by a physical therapist can help women regain full function following mastectomy surgery, regardless of whether or not a woman has had reconstruction. Rehabilitation is always tailored to each patient’s specific needs. Not every patient experiences the same recovery, and as such physical therapists are prepared to help patients experiencing a multitude of symptoms – some have been highlighted below.

Size, location, and the type of mastectomy are important considerations when choosing a type of treatment. Exercises to maintain shoulder range of motion and arm mobility may be prescribed as early as 24 hours after surgery.  These exercises are important in restoring strength and promoting good circulation. As rehabilitation progresses these exercises may be modified to meet new goals.

Physical Therapy after Surgery

After mastectomy surgery, patients may experience tightness around the surgical site. This is caused by scar tissue formation. The result can be very dense tissue under the incision, which is painful and can restrict the range of motion.  The restricted range of motion puts a woman at risk for a painful condition known as frozen shoulder. Early treatment by a physical therapist can help reduce the pain and help regain functional range of motion and strength.

Numbness and/or nerve sensitivity at the surgical site can develop post-mastectomy. Manual therapy can help restore sensation and relieve nerve pain. In severe cases, a chronic condition known as post-mastectomy pain syndrome may develop.  This is caused by scar tissue impinging on nerves. Physical therapy can be very effective at releasing scar tissue and reducing nerve-related pain.

Axillary node dissection can lead to a condition known as cording or axillary web syndrome.  Cording presents as a moderate to painful tightening, which appears as “cords” emanating from the armpit and extending down the arm. Cording significantly restricts the range of motion and arm function. Manual therapy and therapeutic stretching help to resolve this condition quickly.

Radiation treatment after mastectomy surgery can exacerbate posture and range of motion problems, causing fibrosis and skin tightness. Manual therapy can remediate these issues and may prevent them from ever becoming a problem.

The Benefits of Exercise and Physical Therapy post-mastectomy treatment programs can differ greatly as seen above, but there are a few benefits that all patients can benefit from:

  • Improved shoulder range of motion
  • Improved shoulder strength
  • Improved functional mobility
  • Improved posture
  • Decreased pain at the surgical site
  • Decreased edema on the affected side
  • Improved sensation at the surgical site

Meeting with a physical therapist before surgery can help you feel more at ease and more confident in your overall recovery goals. It’s never too early to ask questions! To find a physical therapy clinic near you click here.

For more information on cancer-related physical therapy programs click here:

    

 

physical therapy near me
fall prevention physical therapy

Fall Prevention Programs Can Keep You On Your Feet!

- Balance & Vestibular Rehab, Blog

Fall Prevention Physical Therapy Programs Can Keep You On Your Feet!

One in every three adults 65 and older fall each year in the United States – WWW.CDC.GOV

The numbers are staggering. Apparently not only does the eyesight go, but balance along with it. The two could be seen as going hand in hand since the worse your vision gets, the more likely you are to bump into or trip on something unnoticed. Fear not worried reader. Physical therapy may not improve vision, but it does improve the ability to manage and reduce the likelihood of a fall and even more importantly, a resulting hip fracture.

Fall prevention physical therapy conditioning programs offered by physical therapists are designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk. Research has shown that a successful fall prevention program must be multi-dimensional. A program must address all underlying factors in addition to strength and balance. Physical therapists use valid and reliable assessments to determine all the factors affecting each individual’s fall risk. Therapy focuses on reducing the factors and decreasing fall risk. This is consistent with the protocols recommended by: The American Geriatrics Society and the American Academy of Orthopedic Surgeons’ Panel on Fall Prevention Guidelines.

THE MAIN GOALS OF THE FALL PREVENTION PHYSICAL THERAPY CONDITIONING PROGRAM ARE:

  • Increase independence with Activities of Daily Living (ADLs)
  • Increase independence with functional mobility
  • Decrease fall risk
  • Prevent future fall
  • Increase safety
  • Patient education

Still on the fence?
Don’t take our word for it. We have included an adapted Tinetti Balance Assessment Tool to help assess the likelihood of a fall. The Tinetti tool is the oldest clinical balance assessment tool and the widest used among older people (Yelnik, Bonan 2008). The advantages of Tinetti’s balance assessment tool are its inclusion of both balance and gait and its good inter-rater reliability and excellent sensitivity. (You can read more at the US National Library of Medicine).

Once you have taken your test – ask your physical therapist to go over the results and what options are available to decrease the risk of falls. Find your PT HERE!

Tinetti-Balance-Tool

For more information about balance and fall prevention click the links below:


    
Back Pack Safety

Backpack Safety 101

- Back, Blog, Pediatrics

Back Pack Safety
With summer coming to an end and the need for school supplies and backpacks returning, here are a few tips to keep in mind when shopping with your child. Continue below for back pack safety tips to make sure your kids don’t have any unnecessary back pain this year.

Size

  • Should Not Extend Above Shoulders
  • Should Rest In Contour Of Low Back (Not Sag Down Toward Buttocks)
  • Should Sit Evenly In Middle Of Back

Fit

  • Shoulder Straps Should Rest Comfortably On Shoulders And Underarms, With Arms Free To Move – Tighten Shoulder Straps To Achieve This Fit
  • Tighten Hip And Waist Straps To Hold Pack Near Body
  • Padded Straps Help Even Pressure Over The Shoulders

ThinkstockPhotos-78779211

Weight Of Pack

  • Should Never Exceed 15% Of The Child’s Weight To Avoid Excess Loads On The Spine

BackPack Weight Charts

Lifting Of Pack

  • Proper Lifting Is Done By Bending The Knees, Squatting To Pack Level, And Keeping Pack Close To Body To Lift First To Waist Level And Then Up To Shoulders

Carrying The Pack

  • Keep Both Shoulder Straps In Place And Pack Centered
  • Spinal Forces Increase With Distance From The Body’s Center

Posture

  • Uneven Stresses On The Spine Can Cause Muscle Imbalances. This Can Lead To Pain And Possibly Functional Scoliosis.

If your child does start to complain of constant back pain, talk to your pediatrician and make sure that it isn’t a more serious issue such as scoliosis.

Scoliosis is a medical condition in which the spine is curved either front to back or side to side and is often rotated to one side or the other. It can occur at birth (congenitally), develop over time having no obvious cause, but often seen related to posture and growth (idiopathically) or due to an injury or the other condition (secondarily), such as cerebral palsy or muscular dystrophy. The most common type is adolescent idiopathic scoliosis. It usually develops between the ages of 10 and 15, during periods of rapid growth. There are two kinds of curves, single or “C” curves and double or “S” curves. “C” curves are slightly more common than “S” curves. The curve can occur in the upper back (thoracic), lower back (lumbar), or a combination of both.

Strength for necessary upright postures of daily life is essential. Sometimes it cannot be maintained due to a “growth spurt,” fatigue from daily postural demands or poor postural habits common among adolescents. A physical therapist can analyze a patient’s history, habits and activities which may be contributing to their curvature and symptoms. Common findings include tightness and decreased motion and strength in the hips and pelvis, causing the lumbar spine to compensate with side bending and rotation. Treatment will include muscular re-educating techniques and manual techniques to restore motion, posture training, specific strengthening and home exercises.

How much water do you need to stay hydrated

How Much Water Do You Need to Stay Hydrated

- Blog, General Information, Sports and Fitness

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.

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.

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.

physical therapy near me   Physical Therapy Appointment

Physical Therapy for Arthritis Pain

How Physical Therapy Manages Arthritis Pain

- Blog, General Information

Physical Therapy for Arthritis Pain

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.

Physical Therapy Appointment

gardening ergonomics

Gardening Ergonomics

- Back, Blog

gardening ergonomics

It’s that time of year again. Time to exchange snow shovels and winter boots for gardening tools and watering cans. While the warmer weather brings on a new sense of happiness and energy, we need to remember to use proper body mechanics and follow general safety to avoid muscle aches and potentially serious injuries. The number one injury associated with gardening is low back pain. If you have experienced a recent injury or pain, we can help you recover.

Physical Therapy Appointment

Here are a few tips to make your gardening experience more enjoyable and less painful.

LIFTING:

Lifting heavy objects such as bags of soil, planters, and mulch improperly can lead to low back strains and/or sciatic pain. Other options include moving half of the soil/mulch to a separate pot before lifting the bag or planting into smaller pots that are easier to maneuver. Using a garden cart or wheelbarrow can also assist with moving heavy gardening materials. Remember to lift with your legs, avoid simultaneous lifting and twisting and keep heavier objects close to your body to avoid injury.

PLANTING:

Prepping the soil can also be a difficult and tedious task requiring prolonged forward bending and frequent changes in position. Try prepping the planting bed by using long-handled gardening tools. Once the soil is ready, plant from a kneeling position using either a kneeling stool or a cushion. Remember to avoid twisting the spine. Those with known chronic low back pain may want to consider planting into pots, flower boxes, or raised flower beds to avoid further injury.

WEEDING:

Most people dislike weeding their gardens and flower beds. Options to reduce the need to do so include using plants as ground cover or using mulch in your flower beds to minimize weed growth. If using a weed spray, look for bottles that have a sprayer hose to allow you to stand upright while treating your problem areas.

MOWING THE LAWN:

Another task that most people find tedious. When able, use an electric start mower. The action of pulling a cord to start your mower is the most common cause of low back injuries. If you must use a pull start mower, remember to bend at your knees and maintain the natural curve of your spine while reaching for the cord. Make sure you tighten your abdominal muscles just before pulling the cord in order to support your spine. If using a push mower, remember to maintain a proper upright posture and take breaks as needed.

Remember to listen to your body. Take frequent breaks and change positions when you experience aching, cramping, or fatigue. Stay hydrated and wear sunscreen. If you do happen to experience low back pain or any other injury, remember to contact your physical therapist. They can help alleviate your symptoms and educate you on proper body mechanics.

gardening

GARDENING STRETCHES

Stretching before you start gardening can help you from experiencing pain later. Here are some stretching techniques to help get you started!

Gardening Stretches

1.) Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to your hand. Hold for 10 seconds and repeat eight times.

gardening stretches

2.) Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

3.) Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

4.) Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend in the wrist downward. Then turn the palm up, and stretch the wrist backward. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.

If you are experiencing pain, trust a licensed professional. Our therapists will help identify the cause of your pain and work with you to help it go away, and prevent pain and injury in the future.

physical therapy near me

The warm-up exercises were developed by professional hand therapists who are occupational and physical therapists specializing in the treatment of the hands, arms, and shoulders. These exercises and tips have been designed to supplement more commonly known gardening safety practices that concentrate only on preventing back injuries.
For more information visit: www.asht.org

Treatment Options for Achilles Tendinitis

Treatment Options for Achilles Tendinitis

- Ankle, Blog, Foot

Treatment Options for Achilles Tendinitis

Physical Therapy Appointment

The Achilles tendon is the largest tendon in the body. It connects your calf muscles to your heel bone and is used when you walk, run, and jump.  Although the Achilles tendon can withstand great stresses from running and jumping, it is also prone to tendinitis, a condition associated with overuse and degeneration. Achilles Tendinitis causes pain along the back of the leg near the heel. If you suffer from Achilles Tendinitis – try these pain relief methods.

Treatment Options for Achilles Tendinitis

REST: Cut back your training by decreasing your mileage and intensity. Also, avoid hills and speedwork. You may substitute running with swimming, running in water, and biking to reduce the irritation.

ICE: Apply ice to the affected area for 10 to 20 minutes with at least one hour between applications. Do not apply ice directly to your skin – a pillowcase or dish towel works well as a protective barrier. Frozen peas or reusable gel packs are flexible and conform well to the injured area.

PROPER FOOTWEAR/ORTHOTICS: This situation can be corrected with arch supports or custom orthotics. Orthotics allow your foot to maintain the correct position throughout the gait. Avoid walking barefoot and wearing flat shoes. If your pain is severe, your doctor may recommend a walking boot or to cast you for a short time. This gives the tendon a chance to rest before any therapy is begun.

NON-STEROIDAL ANTI-INFLAMMATORY MEDICATION: Drugs such as ibuprofen and naproxen reduce pain and swelling. They do not, however, reduce thickening.

PHYSICAL THERAPY: Achilles tendinitis can be a painful, chronic condition if left untreated. Physical therapists may use stretching, massage, custom orthotics, strengthening, and/or balance activities to help your body relieve pain and heal.

CORTISONE INJECTIONS: Cortisone, a type of steroid, is a powerful anti-inflammatory medication. Cortisone injections into the Achilles tendon are rarely recommended because they can cause the tendon to rupture (tear).

physical therapy near me

fall prevention at home

Fall Prevention: Fall Risks & Tips in your home

- Aging, Blog

fall risks prevention tips at home

While falls can happen anywhere, more than half occur in the home. One in every three adults 65 and older fall AT HOME each year in the U.S. One of the easiest ways to help prevent a fall is to make sure that specific tripping hazards are addressed and removed. We’ve compiled a short list below to help you get started.

physical therapy near me

COMMON WARNING SIGNS FOR FALLING ARE:

  • Feeling pain or stiffness when you walk
  • Needing to walk slower or to hold on to things for support
  • Feeling dizzy or unsteady when you get up from your bed or chair
  • Feeling weak in your legs
  • You take more than one medication
  • You have problems seeing
  • You have had at least one fall in the past year

RISKS TO CONSIDER WHEN FALL-PROOFING YOUR HOME:

Lighting

  • Is the lighting adequate, especially at night?
  • Are stairwells well-lit?
  • Is there a working flashlight in case of power failure?
  • Can lights easily be turned on even before entering
    a dark room?

Surfaces

  • Are there any wet surfaces that are frequently wet?
  • Are steps and stairs in good repair and the
    appropriate rise?
  • Do steps have handrails in good repair?

Trip Hazards

  • Are there throw rugs in the walking path?
  • Does the family pet often sleep in walking paths?
  • Is the carpet in good repair without tears or fraying?
  • Are there extension cords or raised door sills in the walking paths?
  • Is there a clear path from the bed to the bathroom?

If you feel that you are at risk for falls, talk to your physical therapy provider. Most physical therapy clinics offer fall risk assessments that can help determine any areas of risk. By participating in a fall prevention program, you can reduce the likelihood of a fall and increase the ability to live independently. Fall prevention programs mainly focus on core strength, flexibility, and patient education.

 

Physical Therapy Appointment

FLYR_FallPrevention_HomeFalls fall risks

For more information about balance and fall prevention click the links below:


fall risks    fall risks