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strength training physical therapy

Strength Training: You’re Not Too Old!

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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?

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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. 

exercise benefits mental health

Senior Tip: How Physical Exercise Benefits Mental Health

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We all know the importance of exercise in our lives. Exercise keeps our body, soul, and brain, healthy. It keeps us fit physically as well as mentally. According to Senior Guidance, older adults who exercise regularly have lower rates of getting any kind of mental illness. Moreover, exercise also helps in treating anxiety and depression. Many people believe that with growing age, exercise loses its effect. Hence, there is no need for elderly people to strain their bodies. That’s just not true. Exercise benefits mental health at every age.

Per health experts, regular exercise is highly beneficial for elderly people. It would not only let them live an active and healthy life but would help in increasing their life span. If you want to be physically, emotionally, and mentally fit, try doing regular exercise. Exercise benefits mental health by keeping seniors active and healthy, which would further help them live independently.

A regular, healthy part of senior living should be to find the motivation to do regular exercise. Routine exercise will help older adults become mentally strong and fight mental conditions like depression and anxiety, which are quite common at their age.

Benefits of exercise for aging adults and golden oldies include:

1. Helps You Sleep Better

One of the most common problems faced by senior people is the lack of sleep. As we get older, we tend to have a lighter and less deep sleep. Various researches have proved that exercise boost sleep. Regular exercise improves the quality of sleep. Physical activity like exercise increases the time of deep sleep, which further helps in boosting the immune system and controlling anxiety and stress. Moreover, exercise results in energy expenditure, which makes you feel tired, which results in longer and peaceful sleep.

2. Helps to Maintain the Level of Chemicals in Brain

Brain chemicals or neurotransmitters are responsible for how we feel, physically as well as mentally. This holds true for young and elderly people. Regular exercise stimulates the production of brain chemicals- dopamine, norepinephrine, and serotonin. Regular exercise boosts the release of these brain chemicals, which help us in improving our overall well-being. Exercise stimulates the production of norepinephrine, which counters the effect of stress response in our body. Exercise gives a relaxing and calming effect on our brain and body because of the release of serotonin. Hence, regular exercise is essential for senior people as it helps in maintaining the level of brain chemicals, which decreases mood disorder symptoms, reduces stress, and gives a feeling of calmness and relaxation.

3. Boosts Energy Levels

Fatigue is very common among elderly people. Exercise does not only help in overcoming fatigue but also increases the energy level in the body. Just taking a simple walk in the fresh air not only refreshes your mood but would also boost your energy levels. While exercising, we use the energy which is stored in our body and start making more of it. Sitting and remaining inactive will not bring any change in the state of fatigue. However, getting involved in some physical exercise will make you feel active.

4. Reduces the Muscle Tension

Muscle tension is another common health problem faced by elderly people. Prolonged semi-contracted state in muscles results in muscle tension. This further results in muscle pain and muscle spasm. One of the major causes of muscle tension is lack of exercise. In addition to this, with age, people start losing muscle mass and strength. Older adults who spend most of their time in remaining sedentary faces more muscle related problems. Tense muscles generally lack oxygen and vital nutrients. Exercise increases the flow of blood to muscle cells, which further increases the oxygenation in muscles.

5. Decreases the Risk of Falls

The risk of falls is much higher in older adults. Falls are quite dangerous for them as it not only causes physical damage to the body but also hampers their independence. Recovery time after falls increases with growing age. Regular exercise or enrollment in a fall prevention physical therapy program increases muscle strength and flexibility. Physical exercises result in better bone density, which makes bone stronger and reduces the risk of getting fractures and osteoporosis. Exercise reduces the risk of falls by improving coordination and balance.

6. Makes You Happier and Boosts Positivity

Regular exercise brings positivity in life and makes you feel happier. Exercise stimulates the release of the happy hormone ‘Dopamine’ in our brain. This hormone is very essential for feeling happiness. Studies state that with age, the dopamine level decreases in our brain. This makes regular exercise more important for senior adults.

7. Reduces the Risk of Developing Dementia

Recent studies show that inactivity increases the chances of Dementia among seniors, requiring memory care or assisted living at later stages of the disease. Dementia is an umbrella that covers various mental conditions, including judgment impairment, memory loss, etc. Regular exercise increases the blood flow to the brain, which keeps the cells healthy. Moreover, exercise increases the production of brain chemicals and growth factors, which helps in keeping existing cells healthy and also helps in the growth of new brain cells, which results in increasing memory and control thinking.

Regular exercise is essential for everyone irrespective of age. Exercise benefits mental health by reducing stress, depression, and anxiety. Just make sure to make exercise a part of your everyday regime. It will help you in living a healthy and happy life.

Please consult your healthcare provider before starting an exercise program. If you are looking for help developing an exercise routine that fits your needs and skill level, please reach out to your physical therapist for guidance.

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seniors start exercising

Seniors: It’s Never Too Late to Start Exercising

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For years, seniors have attributed their aches, pains, and illnesses to the normal aging process. Age is often used as a reason to avoid exercise. But a regular exercise program can improve the quality of your life and help you avoid illness, including heart disease, stroke, and diabetes. As always, you should consult with your health care provider before starting any exercise program.

WHAT WE KNOW
Most people know that with age, come certain physiological changes. Studies show that we lose the following as we age:
• Lean muscle tissue—Most of us will lose muscle mass as we get older. We usually hit our peak muscle mass early—around age 20—and begin losing muscle mass thereafter.
• Aerobic capacity—The aerobic capacity is the ability of the heart and the body to deliver and use oxygen efficiently. Changes in the heart and decrease in muscle tissue decrease aerobic capacity.
• Balance—As we age, our ability to balance decreases, making falls and injuries more likely. The loss of muscle is a major contributor to losses on balance.
• Flexibility—Our joints and tendons lose some of their range of motion with age, making it difficult to bend and move around comfortably.
• Bone density—Most of us reach our peak bone density around age 20. After that, bones can become gradually thinner and weaker, which can lead to osteoporosis.

Fortunately, regular exercise can help delay some of these changes and give you the energy you need to do everyday activities like walking, shopping, and playing with your grandchildren. Exercise may even help decrease depression and stress, improve mood and self-esteem, and postpone age-related cognitive decline.

By adding endurance, strength, flexibility, and balance training into your routine, you will be healthier, happier, and more energetic.

senior push ups

ENDURANCE
Decades ago, doctors rarely recommended aerobic exercise for older people. But we now know that most people can safely do moderate exercises. Studies have shown that doing aerobic exercise just a few days a week can bring significant improvements in endurance.

Aim to get 30 minutes of moderate exercise—such as brisk walking, bicycling, or swimming—at least 5 days a week. You do not have to do 30 minutes at once—you can break these sessions up into two 15-minute sessions or three 10-minute sessions. Moderate exercise will cause your heart rate to rise and your breathing to be slightly elevated, but you should still be able to carry on a conversation.

STRENGTH
It is not just aging that makes people lose muscle. One of the main reasons older people lose muscle mass is that they stop exercising and doing everyday activities that build muscle.

Building stronger muscles can help protect your joints, strengthen your bones, improve your balance, reduce the likelihood of falls, and make it easier for you to move around in general. Even small changes in your muscle size and strength—ones that you cannot even see—will make things like walking quickly across the street and getting up out of a chair easier to do.

Aim to do strength exercises (eg, weight lifting) every other day, or at least twice a week. For each exercise, do three sets of 8-12 repetitions.

FLEXIBILITY
Increasing your overall activity level and doing stretching exercises can markedly improve your flexibility.

To improve the flexibility—or range of motion—of your joints, incorporate bending and stretching exercises into your routine. A good time to do your flexibility exercises is after your strength training routine. This is because you muscles will already be warmed up. Examples of exercises that you may enjoy include Tai chi, yoga, Pilates, and exercises that you do in the water.

By regularly stretching, you will be able to move around easier. You may also feel less stressed, and your posture will improve.

BALANCE
Just becoming more physically active will improve your balance and decrease your risk of falling. If you add some basic balancing exercises to your exercise routine, you will begin feeling more stable on your feet. Balance exercises can be done just about anywhere and usually require no more equipment than a chair.

Keep in mind that if you are having severe problems with balance, a fall prevention physical therapy program can be a great way to regain your balance, increase strength or improve flexibility.

GETTING STARTED
To avoid injury, start slowly. Add one or two sessions a week at first and progress from there as you begin to feel stronger. A physical therapist, or other health professional, can help develop a program that will be both safe and effective. Check with your local fitness or community center, which may offer exercise classes designed especially for older adults. Check with your primary health care provider if you are planning to participate in vigorous activities.

Remember, it is never too late to start exercising. The sooner you start, the sooner you will start feeling healthier, more energetic, and less stressed.

RESOURCES:
American Heart Association
http://www.heart.org

The President’s Council on Physical Fitness, Sports, and Nutrition
http://www.fitness.gov

CANADIAN RESOURCES:
Health Canada
http://www.hc-sc.gc.ca

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

REFERENCES:

Effects of aging. American Academy of Orthopaedic Surgeons website. Available at: http://orthoinfo.aaos.org/topic.cfm?topic=A00191. Updated September 2009. Accessed April 4, 2016.

Exercise and physical activity: your everyday guide from the National Institute on Aging. National Institute on Aging website. Available at: http://www.nia.nih.gov/health/publication/exercise-physical-activity-your-everyday-guide-national-institute-aging-1. Updated February 16, 2016. Accessed April 4, 2016.

Physical activity: glossary of terms. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/nccdphp/dnpa/physical/terms/index.htm#Moderate. Updated June 10, 2015. Accessed on April 4, 2016.

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.

fall prevention physical therapy

Fall Prevention Programs Can Keep You On Your Feet!

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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:


    

PT News

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

fall

1. Ways to Avoid Taking the Fall?
Written by the Therapy Team at the Jackson Clinics – Northern Virginia

Each year, injuries from falling afflict many adults— the majority of whom are senior citizens—causing painful fractures and leaving them with severe mobility problems. Read more

aging

2. Healthly and Graceful Aging – Throw Out the Rocking Chair
Written by Colleen Cleves B.S., ACSM Certified Personal Trainer, the Center for Physical Rehabilitation – Grand Rapids, MI

“Getting old isn’t for sissies.” “Good enough for my age and stage.” “There is no gold in the golden years.” “I shouldn’t be doing that for my age.” Read more

Quality PT

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

What Quality Care Means in Rehabilitation. One can drive through their city and likely notice multiple physical therapy (PT) clinics. Read more

Fall Prevention Physical Therapy

Physical Therapy for Balance & Fall Prevention

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“Falls are the leading cause of injury death for Americans 65 years or older. Each year, about 35–40% of adults 65 and older fall at least once.”
— Center for Disease Control

Physical Therapy for Fall Prevention
Physical therapy fall prevention programs are tailored around each individual’s needs. The length of the program is dependent on the severity of the symptoms and the goals of each individual. Most patients will follow a gradual path of three distinct phases. After an initial evaluation to determine needs and goals of patient and we will set up treatment plan with patient input. The first phase typically includes therapeutic interventions designated to decrease symptoms and the establishment of a Home Exercise Program (HEP). We will then Continue the use of therapeutic interventions with the addition of ADL modifications, and energy conservation techniques. Finally we will continue the program until the patient’s goals are met.

The main objectives in a fall prevention program are to:

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

Pain Relief
Our PTandMe licensed physical therapists are skilled in helping patients significantly reduce the risk of falls so that seniors can continue to age independently. If you or someone you know may benefit from a fall prevention program – call a clinic near you today and see what options are available for you! To find a PTandMe partnering location in your area click here.

Total Knee Replacement Prehab: Move to Improve Your Outcomes

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Many people with arthritis favor their joints over time in an effort to relieve pain and thus become weaker in their leg muscles or lose range of motion. However, the better shape you are in before surgery the better your results will be after surgery so it is important to strengthen your leg muscles and work on your range of motion. Before surgery your physical therapist will teach you appropriate exercises to help improve strength, range of motion, and balance. They will also teach you how to walk with an appropriate assistive device such as a walker or cane in the immediate post operative recovery period. Finally, they will discuss precautions and advise you in a few short term home adaptations such as removing loose rugs to help make your recovery easier and safer.

Prehab Goals
• Develop an exercise program with your PT to help you
• Improve strength
• Improve range of motion
• Improve balance
• Gait training — Review walking with an appropriate assistive device such as a walker or cane in the immediate post operative recovery period
• Discuss precautions and review a few short term home adaptations that can help make your recovery easier and safer

walker lady

Pre Surgery Exercise Plan
Make every effort to begin these exercises as early as possible before your surgery. Only do what you are able to do without increasing your pain. It is important for you not to exacerbate your pain prior to surgery. Ice packs for 15 minutes following your exercises may be helpful to reduce any soreness in your knee.

This information was written by STAR Physical Therapy, an outpatient physical therapy group with 60 locations in Tennessee, offering more than 15 comprehensive specialty services. STAR Physical Therapy was established in 1997 with one clinic and one mission – to serve. Today, they’ve grown to offer that direct service in more than 60 clinics. While they’ve grown, one thing that has not changed is their commitment to you, their communities, and their employees. For more information click here.

More about knee replacements and physical therapy can be found here:

total knee replacement

postoperative physical therapy

Postoperative Physical Therapy

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Postoperative physical therapy after a Total Hip Replacement is essential to your recovery. Your physical therapist will follow your physician’s protocol and will focus on range of motion exercises, progressive strengthening exercises, gait training, balance training, and activity specific training to meet your specific needs. Modalities such as ice and e-stim may be used to help reduce discomfort and swelling. It is very important to complete your home exercise program as directed by your physical therapist and physician.

RANGE OF MOTION EXERCISES
Swelling and pain can make you move your knee less. Your physical therapist can teach you safe and effective exercises to restore the range of motion to your knee so that you can perform your daily activities.

STRENGTHENING EXERCISES
Weakness of the muscles of the thigh and lower leg is typical after surgery. Your physical therapist can determine the best strengthening exercises for you with the goal of no longer needing a cane or walker to walk.

post op

BALANCE TRAINING
Specialized training exercises can help your muscles “learn” to adapt to changes in your world such as uneven or rocky ground. When you are able to put your full weight on your knee without pain, your physical therapist may add agility exercises so that you can safely and quickly change directions or make quick stops or starts. They may use a balance board that will challenge your balance and knee control. These exercises will be safe and fun.

GAIT TRAINING
Your physical therapist will work with you in retraining your gait following your surgery using appropriate assistive devices such as a walker or cane. They will make sure that you will be able to safely and confidently go up and down stairs, negotiate curbs, and inclines, etc.

ACTIVITY SPECIFIC TRAINING
Depending on the requirements or your job or the type of recreational activities you enjoy, your physical therapist will tailor your program so that you can meet your specific demands.

This article about postoperative physical therapy was written by STAR Physical Therapy, an outpatient physical therapy group with over sixty locations in Tennessee. Established in 1997 with one clinic and one mission – to serve. Today, they have grown to offer that direct service in more than 60 clinics, and while they’ve grown, one thing that has not changed is their commitment to you, their communities, and their employees. For more information click here.

Physical Therapy Day

World Physical Therapy Day

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World Physical Therapy Day is on September 8th. The day is an opportunity for physical therapists from all over the world to raise awareness about the crucial contribution the profession makes to keeping people well, mobile and independent. This year the focus is on adding years to your life by being physically active! See how a little bit of movement can go a long way!

WPTD2016_infographic_A4_FINAL

To  learn more about World Physical Therapy Day click here.

September 2016 Events

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Check out our Physical Therapy Monthly Events Calendar! Focusing on events from PTandMe.com participating physical and occupational therapy clinics. Read more to find out what’s happening in your community in September 2016!

FLORIDA PHYSICAL THERAPY EVENTS

JUPITER, FL
DATE: September 22nd 2016, 10:00AM – 3:00PM
Healthfair Event for G4S Employees
CLINIC: Comprehensive Hand and Physical Therapy – Jupiter
Comprehensive Hand and Physical Therapy will be participating in this year’s Healthfair for GS4 Employees. Stop by our booth and meet our talented therapists and ask us questions about any aches or pains that you may be experiencing. We can’t wait to see you there! For more information about Comprehensive Hand and Physical Therapy, visit them online at http://www.comprehensivehandandpt.com.

 

MARYLAND PHYSICAL THERAPY EVENTS

OCEAN CITY, MD
DATE: September 18th – 21st 2016, 9:00AM – 12:00PM
MWCEA 2016 Workers’ Compensation Conference
CLINIC: Agape Physical Therapy
Agape Physical Therapy will be exhibiting at the MWCEA 2016 WC Conference. Make sure to stop by their booth to see what great services Agape Physical Therapy provides to local businesses and workers’ compensation professionals. For more information about Agape Physical Therapy, visit them online at http://www.agapept.com.

 

MICHIGAN PHYSICAL THERAPY EVENTS

GRAND RAPIDS, MI
DATE: September 22nd 2016, 4:00PM – 8:00PM
CPR Downtown Open House During Artprize!
CLINIC: The Center for Physical Rehabilitation – Downtown Grand Rapids
The Center for Physical Rehabilitation’s Downtown Clinic is hosting an open house during Artprize! Join us for food and fun. Come see our newest location and meet our talented staff. We can’t wait to see you there! For more information about The Center for Physical Rehabilitation, visit them online at http://www.pt-cpr.com.

 

TENNESSEE PHYSICAL THERAPY EVENTS

MANCHESTER, TN
DATE: September 3rd 2016, 8:00AM – 12:00PM
Manchester STAR Physical Therapy Triathlon
CLINIC: STAR Physical Therapy – Manchester
Join STAR Physical Therapy Manchester for their annual Manchester STAR Physical Therapy Triathlon. It includes a 200 Yard Swim, 14 Mile Bike and 5K Run

Packet pick up: Friday, September 2nd, 6:00AM – 7:30PM
Saturday, September 3rd, 6:00AM – 7:30AM
Pre race meeting: Saturday, September 3rd, 7:30AM

A portion of this years proceeds will be donated to Coffee County school back pack program for underprivileged children who are not getting adequate food after school. Tickets available at http://www.startriathlon.com. For more info about STAR Physical Therapy you can visit them online at http://www.starpt.com.

 

TEXAS PHYSICAL THERAPY EVENTS

IRVING, TX
DATE: September 16th – 17th 2016, 6:00AM – 6:00PM
Irving Main Street Event
CLINIC: Green Oaks Physical Therapy
Celebrating Irving’s ‘Hometown’ Feel.
This annual street festival in the heart of the Irving Heritage District celebrates the hometown feel of Irving with attractions for all ages. Each year thousands of people attend this family affair, which offers live music, the Manifolds on Main Street Car Show, free rides and activities for children, great food and shopping. Green Oaks Physical Therapy will have a booth set up with info about all of our clinics and the services we provide. We will also have fun giveaways!
For more info about Green Oaks Lake Physical Therapy you can visit them online at http://www.greenoakspt.com.

 

VIRGINIA PHYSICAL THERAPY EVENTS

CHRISTIANSBURG, VA
DATE: September 14th 2016, 12:00PM – 4:00PM
AARP – VCOM Health and Wellness Fair
CLINIC: University Physical Therapy – Christiansburg
University Physical Therapy will be exhibiting at the 2016 Health and Wellness Fair! Please stop by our clinic to see how physical therapy can make a difference in your life! For more info about University Physical Therapy you can visit them online at http://www.universityptonline.com.