ACE Physio & Performance, PLLC

Healthy Holidays: Maintain Your Exercise Routine and Reduce Stress

info@acephys.com (Adrian Cantu) — Sat, 01 Nov 2025 17:15:01 GMT

The holiday season is a busy and exciting time of year but can also be stressful. Between shopping, parties, traveling, and visiting family, it's easy for your regular exercise routine to fall by the wayside. Research has shown that physical activity levels tend to decrease the most after holidays.

That's why it's essential to prioritize your health this time of year. Regular exercise can help reduce holiday stress and keep you feeling your best.

Here are some of the key benefits of maintaining your fitness routine:

Stress Management

The holidays bring a lot of added demands on your time and energy. Exercise is a proven way to manage stress and improve your mood. When you work out, your body releases endorphins that can lift your spirits and help you better cope with the season's pressures. Making time to be active, even just a little bit each day, can go a long way in keeping you calm and centered.

Immune System Support

Cold and flu season tends to ramp up during the winter months. Staying active can help support your immune system and reduce your risk of getting sick. Keeping up with your workouts makes you less susceptible to holiday illnesses that could derail your plans.

Weight Management

The holidays are full of rich, indulgent foods that can pack on extra pounds if you're not careful. Regular physical activity helps you maintain a healthy weight by burning calories and boosting your metabolism. It also gives you an outlet for all the extra energy you may have from eating more decadent foods.

If you need help sticking to your exercise routine, consider talking to your physical therapist. They can create a customized fitness plan to help you stay on track, even with a busy holiday schedule. Physical therapists can teach you exercises you can do at home and provide tips for fitting activities into your day.

Here are a few quick tips to help you stay active this holiday season:

● Schedule your workouts like any other important appointment, and don't cancel them.

● Find ways to be active with friends and family, like going for a walk after a meal. ● Keep home exercise equipment (like weights or a yoga mat) accessible and ready to use.

● Park further away from stores and buildings to get in extra steps.

Don't let the hustle and bustle of the holidays derail your health and fitness goals. With a bit of planning and creativity, you can maintain your exercise routine and enjoy a happier, healthier holiday season.

References

Research:

1) Fredslund EK, Leppin. A Can the Easter break induce a long-term break of exercise routines? An analysis of Danish gym data using a regression discontinuity design. BMJ Open 2019;9:e024043.

a) https://bmjopen.bmj.com/content/9/2/e024043.citation-tools

2) Henk Aarts, Theo Paulussen, Herman Schaalma, Physical exercise habit: on the conceptualization and formation of habitual health behaviours, Health Education Research, Volume 12, Issue 3, September 1997, Pages 363–374

a) https://doi.org/10.1093/her/12.3.363

3) Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role

a) https://www.frontiersin.org/articles/10.3389/fpsyg.2022.780059/full

4) Marilyn Moffat, Stefan Hegenscheidt, Shamay Ng, Duncan Reid, Nirit Rotem-Lehrer & Mark Tremblay (2012) Evidence-based exercise prescription: raising the standard of delivery, International Musculoskeletal Medicine, 34:1, 21-36,

a) https://www.tandfonline.com/doi/abs/10.1179/1753615411Y.0000000016

Articles/Content

1) Physical Therapy for Exercise

a) https://www.choosept.com/health-centers/exercise

2) Exercise Videos from Physical Therapists

a) https://www.choosept.com/health-tips/exercise-videos-physical-therapists

3) Stressed during the Holidays

a) https://www.nytimes.com/2022/12/02/well/move/holiday-stress-exercise.html

Celebrate National Physical Therapy Month

Wed, 01 Oct 2025 17:15:00 GMT

October is National Physical Therapy Month, a time to recognize the vital role physical therapists play in improving our health. If you’ve ever considered physical therapy or have experienced its benefits, here are five reasons to celebrate this valuable intervention.

Holistic Approach

Physical therapy takes a holistic approach to health. Instead of just treating symptoms, physical therapists focus on the whole body. They assess how different systems interact and work together to improve your overall function and mobility. This leads to better outcomes, as it addresses the underlying issues rather than just masking pain.

Safety

One of the biggest advantages of physical therapy is its safety. Unlike surgeries and medications, which can come with side effects, risk of infection, and more, physical therapy is a non-invasive treatment option. It provides effective methods for managing pain and improving function without the risks associated with invasive procedures. This makes it a great choice for many individuals seeking relief from pain recovery from an injury.

Cost-Effectiveness

Physical therapy can be more cost-effective than other medical interventions, like surgeries or long-term medication use. Many people find that investing in physical therapy not only reduces the need for more expensive treatments down the line but also leads to quicker recovery times. By addressing issues early on, you can save money in the long run while improving their health.

Improved Mobility and Function

Physical therapists are all about getting you moving and back to the activities you love. Whether recovering from surgery, an injury, or managing a chronic condition, therapy helps you regain your ability to perform daily activities. By working closely with your physical therapist, you'll get a personalized plan that focuses on your goals.

Long-Term Benefits

The benefits of physical therapy extend beyond immediate relief. By identifying and addressing the root causes of pain and dysfunction, your physical therapist will help you achieve long lasting improvements in your health. Additionally, physical therapy emphasizes the importance of physical activity and exercise, which have incredible benefits for overall well-being. You'll learn how to stay active, reducing your risk for future injuries and promoting a healthier lifestyle!

As we celebrate National Physical Therapy Month, it’s essential to recognize the many advantages of physical therapy. From its holistic approach and safety, to the cost-effectiveness, and long-term benefits physical therapy offers a comprehensive solution for anyone seeking to improve their health.

If you’re considering physical therapy, call a physical therapist and find out how it can help you lead a more active, fulfilling life.

References

Research:

1) Effects and Benefits of Physical Therapy in the Mood, Quality of Life and Cognition Psychological and Cognitive Effects of Physical Therapy

a) https://ijpot.com/scripts/IJPOT%20April-June_2020.pdf#page=267

2) Beth Black, MarySue Ingman, Jamie Janes, Physical Therapists' Role in Health Promotion as Perceived by the Patient: Descriptive Survey, Physical Therapy, Volume 96, Issue 10, 1 October 2016, Pages 1588–1596

a) https://doi.org/10.2522/ptj.20140383

3) Emily Knight, Robert J. Werstine, Diane M. Rasmussen-Pennington, Deborah Fitzsimmons, Robert J. Petrella, Physical Therapy 2.0: Leveraging Social Media to Engage Patients in Rehabilitation and Health Promotion, Physical Therapy, Volume 95, Issue 3, 1 March 2015, Pages 389–396

a) https://doi.org/10.2522/ptj.2 b) 0130432

4) Diana C. Parra, Elissa C. Held Bradford, B. Ruth Clark, Susan B. Racette, Susan S. Deusinger, Population and Community-Based Promotion of Physical Activity: A Priority for Physical Therapy, Physical Therapy, Volume 97, Issue 2, February 2017, Pages 159–160

a) https://doi.org/10.1093/ptj/pzw006

Articles and Content:

1) National Physical Therapy Month:

a) https://www.apta.org/national-physical-therapy-month

2) ChoosePT Toolkit

a) https://www.choosept.com/toolkit 3) PPS Annual Conference a) https://ppsapta.org/events/conferences/

Fort Worth Physical Therapy: Optimize Your Workspace for a Pain-Free Day

info@acephys.com (Adrian Cantu) — Mon, 01 Sep 2025 17:15:01 GMT

For active adults in Fort Worth, staying healthy often means balancing our active lives with the demands of work. Whether you're lifting in a warehouse, caring for patients, or spending hours at a desk, your job can put strain on your body. The good news? Physical therapists (PTs) are experts in ergonomics , the science of making your workspace fit you , not the other way around.

Beyond the Clinic: Physical Therapists as Workplace Wellness Experts

You might think of PTs as only helping after an injury, but many play a vital role in preventing them. They are key players in ergonomics, which focuses on designing work environments, tools, and tasks to reduce discomfort, strain, and injury. The ultimate goal? To boost your comfort and efficiency on the job.

For hands-on roles like those in manufacturing, healthcare, or retail, our Fort Worth PTs assess tasks such as heavy lifting, prolonged standing, or repetitive motions. They then recommend practical adjustments to minimize strain and injury risks. This can include:

Proper body mechanics training: Teaching you the safest ways to move and lift.
Workstation modifications: Adjusting equipment or setups to better suit your body.
Specialized tools: Suggesting aids that reduce physical stress.

Additionally, PTs can design strengthening and flexibility programs specifically tailored to your job's demands, helping you stay pain-free and productive.

The Desk Job Dilemma: Posture and Pain

One of the most common sources of work-related pain for active adults today is sitting at a desk all day , whether it's at home or in the office. Poor posture, repetitive movements (like typing or using a mouse), and an improperly set-up workstation can lead to nagging aches, stiffness, and even long-term injuries.

This can show up as:

Stiff neck and shoulders
Persistent lower back pain
Wrist or forearm strain (think carpal tunnel syndrome)
Tension headaches

Simple Strategies for a More Comfortable Workday

If your job involves significant desk time, here are practical tips you can start using today to prevent or reduce discomfort:

Move Regularly: Prolonged sitting limits circulation to your joints and muscles, creates muscle imbalances, and can lead to strain. Incorporating frequent, short breaks is incredibly effective.
Get up and move: Even a 30-second stand and stretch break every 30-60 minutes can make a big difference.
Move in your chair: Roll your shoulders backward, gently turn your head side-to-side, or nod your head up and down. Stretch out your forearms and your legs.
Optimize Your Workspace Setup: Configuring your office to fit your body and your tasks is vital for maintaining good posture and staying comfortable.
Chair Position: Adjust your chair so your hips and knees are at a comfortable 90-degree angle.
Arm Rests: Ensure your armrests allow you to sit close to your desk without hunching.
Keyboard & Mouse: Position your keyboard so your hands are slightly below your elbows, keeping your wrists neutral.
Monitor Placement: Your monitor should be directly in front of you, with the top of the screen at eye level.

When to Consult a Fort Worth Physical Therapist

If you're experiencing persistent work-related pain, or you simply want to proactively prevent future issues, our physical therapists at ACE Physio & Performance can help. We'll thoroughly assess your posture, analyze your workstation, and observe your movement patterns to create a personalized plan. Our goal is to help you overcome current pain and equip you with the knowledge to maintain a healthy, productive work life.

Ready to Work (and Live!) Without Pain?

Don't let workplace discomfort hold you back from your active lifestyle.

Contact ACE Physio & Performance in Fort Worth today for an evaluation and take the first step toward working—and living—pain-free!

References:

Prall J, Ross M. The management of work-related musculoskeletal injuries in an occupational health setting: the role of the physical therapist. J Exerc Rehabil. 2019 Apr 26;15(2):193-199.
Fabrizio, Philip. Ergonomic Intervention in the Treatment of a Patient With Upper Extremity and Neck Pain. Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 351–360.
Shariat, Ardalan, et al. Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial. Brazilian Journal of Physical Therapy, Volume 22, Issue 2, 2018, Pages 144-153.

Head Back To School With A Healthy Back

Fri, 01 Aug 2025 17:15:00 GMT

Fall is on the way, and so are school buses and students carrying…backpacks. You might not think much about those bags full of books, pencils, crayons, and computers, but physical therapists do.

Why Backpacks Matter

Students will always have things to carry between home and school. A backpack is a great way to do that, but if they're too heavy, they can cause problems.

Research has shown that carrying a heavy backpack changes students' posture, walking speed, step length, and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, these changes worsen.

These changes can lead to neck pain, back pain, or other musculoskeletal issues.

How Heavy Is Too Heavy?

How much weight a student can safely carry is directly affected by their weight.

Studies have shown that changes in posture and performance start to occur when the backpack weighs 10% of the student's body weight. Experts agree that students should not carry more than 15% of their body weight in a backpack.

Unfortunately, most data show that more than half of students carry more than the recommended load.

5 Tips for Parents and Students

To reduce backpack weight and help your student avoid pain, here are a few tips:

1. Plan ahead - Each night, go through the backpack and remove items not needed the next day. Likewise, ensure your student doesn’t bring things home they won't need that night.

2. Use your locker - Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. Students can avoid carrying extra loads during the school day by making a few stops at their lockers.

3. Pack right - Heavier items should be placed close to the student's back, and lighter items should be placed further away.

4. Wear it right - Using both shoulder straps and front or hip straps, if you have them, helps distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.

5. Pick the right pack - If you're shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately - no longer than the student's torso.

You can't control what your student needs for school. However, you can use these tips to help reduce your student's load and ensure that they carry it correctly. If your student is having pain in their back, neck, or anywhere else, call their physical therapist today. They can help!

References

1) The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression

a. https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007

2) Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131.

a. https://doi.org/10.1097/00001577-200214030-00002

3) Effects of Educational session on school backpack use among elementary school students

a. https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#

4) Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 – 108.

a. https://content.iospress.com/articles/work/wor01289

Articles/Content:

1) 3 Tips for Backpack Safety

a. https://www.choosept.com/health-tips/3-tips-backpack-safety

2) Backpack Tips from a Pediatric Physical Therapist

a. https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist

3) Is your child's backpack making the grade?

a. http://www.alternatives4children.org/news/pdfs/PT%20RESOURCES%202020/Children %20and%20Backpacks.pdf

Summer-Proof Your Back: Core Strength Secrets from Your Fort Worth Physical Therapy Experts

info@acephys.com (Adrian Cantu) — Thu, 10 Jul 2025 18:12:54 GMT

Summer in Fort Worth means outdoor adventures, road trips, and making the most of our vibrant city. But as you gear up for travel, backyard projects, or simply enjoying the sunshine, remember to give your back the support it deserves. Here at ACE Physio & Performance, your trusted Fort Worth physical therapy clinic, we know a strong core is your ultimate defense against summer back pain.

Long car rides to Possum Kingdom Lake, lifting heavy coolers for a Trinity Trails picnic, or even just rearranging patio furniture can all put unexpected stress on your spine. The good news? Proactive core strengthening can help you enjoy a pain-free summer.

Why Your Core is Your Natural Back Brace

Many active adults think of "core" as just abs, but it's much more comprehensive! Your core muscles act like a built-in corset, wrapping around your midsection to stabilize and support your spine. When these crucial muscles are weak, your back muscles compensate, leading to strain and, eventually, pain.

Your true core encompasses four vital muscle groups:

Deep Abdominal Muscles: The transverse abdominis, your deepest abdominal muscle, acts like a natural weightlifting belt.
Back Muscles along Your Spine: Muscles like the multifidus provide segmental stability to your vertebrae.
Pelvic Floor Muscles: These muscles form the base of your core and contribute to overall stability.
Diaphragm: Your primary breathing muscle, which also plays a key role in core stability.

Simple Core Exercises You Can Do Anywhere in Fort Worth

You don't need a gym to build a strong core. These exercises can be done at home, at a park, or even in your hotel room while traveling!

The Dead Bug:

How to do it: Lie on your back with knees bent at 90 degrees, shins parallel to the floor, and arms extended towards the ceiling. Slowly lower one arm overhead while simultaneously extending the opposite leg towards the floor. Keep your spine in neutral. Return to the start.
Why it works: This exercise teaches your core to maintain stability while your limbs are in motion, crucial for dynamic activities.
Reps: 10 repetitions per side.

2. Modified Plank:

How to do it: Start on your knees and forearms. Ensure your body forms a straight line from your head to your knees. Keep your core engaged and avoid letting your hips sag or rise too high.
Why it works: An excellent foundational exercise that builds strength in all major core muscle groups simultaneously.
Hold: 15-30 seconds, gradually increasing duration as you get stronger.

3. Bird Dog:

How to do it: Begin on your hands and knees, with hands directly under your shoulders and knees under your hips. Slowly extend one arm straight forward while simultaneously extending the opposite leg straight back, keeping your back flat and hips level. Hold briefly, then return to the start.
Why it works: Enhances balance, coordination, and teaches your back and core muscles to work together.
Reps: 8 repetitions per side, holding for 5 seconds.

Smart Lifting for Pain-Free Summer Activities

Whether you're loading luggage into the car for a trip out of Fort Worth or moving that new barbecue grill, proper lifting technique is paramount to protecting your back.

Your Safe Lifting Checklist:

Get Close: Position yourself as close to the object as possible.
Bend Your Knees, Not Your Back: Hinge at your hips and bend your knees to squat down.
Keep it Close: Hold the object as close to your body as you can.
Lift with Your Legs: Engage your powerful leg muscles to stand up, keeping your back straight.
No Twisting: Don't twist your torso while holding something heavy. If you need to turn, pivot your feet.

Beat Travel Back Pain

Long drives can be surprisingly tough on your back. Here's how to make your summer road trips more comfortable:

Before You Drive:
Adjust your car seat so your knees are slightly higher than your hips.
Place a small rolled towel or lumbar pillow behind the curve of your lower back.
Ensure you can comfortably reach the pedals without overstretching.

During the Trip:
Frequent Stops: Plan to stop every hour to get out, walk around, and stretch.
Simple Stretches: Perform light stretches at rest stops, such as gentle trunk rotations or standing back extensions.
Stay Hydrated: Dehydration can make muscles feel tighter and more prone to spasms.

Quick Stretches for Your Busy Fort Worth Days

Incorporate these easy stretches to keep your back feeling loose and happy:

Cat-Cow Stretch: On hands and knees, arch your back like a cat, then gently let it sag down like a cow. Perform 10 slow, controlled movements.
Knee-to-Chest Stretch: Lie on your back. Gently pull one knee towards your chest, holding for 20 seconds. Repeat on the other leg.
Child's Pose: Start on your hands and knees. Sit back on your heels, extend your arms forward, and rest your forehead on the floor. Hold for 30 seconds.

When to See a Fort Worth Physical Therapist

While many instances of back pain resolve with simple exercises and good habits, there are times when professional help from a Fort Worth physical therapy expert is vital. Contact ACE Physio & Performance if you experience:

Pain that lasts more than a few days
Pain that shoots down your leg (sciatica)
Numbness or tingling in your leg or foot
Pain that results from a fall or significant injury
Back pain that significantly limits your daily activities

Your Summer Back Health Action Plan from ACE Physio & Performance

Start Small, Stay Consistent: Aim for 5-10 minutes of core exercises three times a week. Consistency is key!
Practice Smart Lifting: Always use your legs, not your back, for lifting.
Move Often: Avoid prolonged sitting or standing in one position. Take short breaks to move and stretch.
Listen to Your Body: Pay attention to pain signals and rest when needed. Don't push through sharp pain.

Remember, preventing back pain is far easier than treating it. A few minutes invested in core strength and smart habits now can save you weeks of discomfort later, allowing you to fully embrace all that summer in Fort Worth has to offer!

Want to learn more about protecting your back or need help with existing pain? Contact ACE Physio & Performance in Fort Worth today to schedule a consultation with our expert physical therapists!

References

American Physical Therapy Association. (2023). "Core Stability and Back Pain Prevention." APTA Guidelines.
McGill, S. (2016). "Low Back Disorders: Evidence-Based Prevention and Rehabilitation." Human Kinetics.
National Institute of Occupational Safety and Health. (2023). "Ergonomics and Musculoskeletal Disorders." CDC Publication.
Hides, J., et al. (2022). "Core Muscle Training for Low Back Pain." Journal of Physical Therapy Science, 34(8), 542-548.
Harvard Health Publishing. (2023). "Core Exercises: Why You Should Strengthen Your Core Muscles." Harvard Medical School.
Mayo Clinic. (2023). "Back Pain Prevention: Lifestyle Strategies." Mayo Foundation for Medical Education and Research.

Stay Active and Injury-Free This Summer!

info@acephys.com (Adrian Cantu) — Tue, 10 Jun 2025 14:56:57 GMT

Stay Active and Injury-Free This Summer!

Tips for Your Favorite Activities

Summer is a great time to get outside and enjoy activities like running, hiking, and swimming. Moving your body is great for your health!

But sometimes, fun activities can lead to aches and pains. The good news is that many common summer sports injuries can be avoided. As physical therapists, we want to help you stay active and safe.

Studies show that programs to prevent injuries really can work. Taking a few simple steps before, during, and after your activities can make a big difference.

Before You Go: Warm Up Your Body

Think of a warm-up as a gentle wake-up call for your muscles. It gets your blood flowing and prepares your body for more activity. This can help lower your chances of getting hurt.

For Running & Hiking:
Start with 5-10 minutes of light cardio, like brisk walking or jogging in place.
Try some dynamic stretches - these are stretches where you move:
Leg Swings : Hold onto something stable and gently swing one leg forward and back (10 times), then side to side (10 times). Repeat with the other leg.
Arm Circles: Make big circles with your arms forward (10 times) and then backward (10 times).
Walking Lunges: Step forward into a lunge, keeping your front knee over your ankle. Alternate legs for 10-12 lunges.
For Swimming:
Begin with a few minutes of easy swimming at a slow pace.
Do some gentle arm and leg movements in the water or on the pool deck:
Arm Swings: Similar to above, swing your arms forward and backward.
Shoulder Rolls: Roll your shoulders up, back, and down (10 times).

Smart Moves to Avoid Common Injuries

Each activity has its own set of common issues. Here’s how to protect yourself:

Running:
Common Issues: Runner's knee, shin splints, and ankle sprains.
Stay Safe:
Wear good running shoes that fit well and replace them when they wear out.
Increase your running distance and speed slowly. Don't do too much, too soon.
Run on softer surfaces when possible.
Hiking:
Common Issues: Ankle sprains, blisters, and knee pain.
Stay Safe:
Wear sturdy hiking shoes or boots with good ankle support.
Use hiking poles, especially on uneven ground, to help with balance.
Pay attention to the trail and where you are stepping.
Drink plenty of water, especially on hot days.
Swimming:
Common Issues: Swimmer's shoulder and neck pain.
Stay Safe:
Focus on good swimming form. If you’re unsure, a lesson could help.
Don’t overdo it with training equipment like hand paddles too soon.
Listen to your body. If your shoulder or neck hurts, take a break.

After Your Activity: Cool Down and Recover

Just like a warm-up, a cool-down helps your body. It allows your heart rate to return to normal slowly and can help reduce muscle soreness.

Cool Down (All Activities):
Finish with 5-10 minutes of slower activity. For example, walk after a run or hike, or do some very easy swimming.
Recovery Tips:
Gentle Stretching: Hold stretches for 20-30 seconds. Focus on the muscles you used. For example, stretch your hamstrings (back of thighs), quadriceps (front of thighs), and calves after running or hiking. For swimming, stretch your shoulders and chest.
Hydrate: Drink water to replace fluids you lost while sweating.
Eat Well: Have a balanced snack or meal with some protein and carbohydrates to help your muscles recover.
Rest: Make sure you get enough sleep. This is when your body does a lot of its repair work.
Listen to Your Body: If something feels wrong or you have pain that doesn't go away, don't ignore it.

Enjoy your summer activities! Take these simple steps to help keep yourself injury-free and feeling your best. If you do experience pain or an injury, remember that physical therapy can help you get back to doing what you love. Contact us to learn more.

References:

Research:

Articles and Content:

What is Dry Needling?

info@acephys.com (Adrian Cantu) — Thu, 27 Mar 2025 17:16:10 GMT

Dry Needling: Targeted Pain Relief for Active Adults

Active adults understand the importance of maintaining musculoskeletal health. Whether it's recovering from a weekend hike or managing chronic pain, finding effective treatments is crucial. Dry needling is a technique increasingly used by physical therapists to address various pain conditions.

What is Dry Needling?

Dry needling involves inserting thin, monofilament needles into muscles, ligaments, tendons, fascia, and other soft tissues to target myofascial trigger points (MTrPs). These trigger points are tight, knotted areas in muscles that can cause pain, restrict movement, and lead to various discomforts. Unlike injections, dry needling doesn't introduce any medication. It works by stimulating specific reactions within the targeted tissue.

How Does Dry Needling Work?

The goal is to elicit a local twitch response, an involuntary muscle contraction, which helps release tension and reduce pain.

Palpation: The therapist carefully locates trigger points by feeling for taut muscle bands.
Needle Insertion: A sterile needle is inserted into the trigger point.
Stimulation: The needle may be moved or manipulated to evoke a twitch response.
Electrical Dry Needling: Some therapists use electrical stimulation through the needles to enhance the therapeutic effect.

Conditions Treated with Dry Needling:

Dry needling is used for a variety of neuromusculoskeletal conditions, including:

Myofascial pain syndrome
Muscle tension and pain
Scar tissue pain
Neck and shoulder pain
Low back pain
Knee pain
Temporomandibular joint (TMJ) pain
Plantar heel pain
Pain after total knee arthroplasty
Chronic regional pain syndrome
Greater trochanter pain syndrome

Benefits for Active Adults:

Pain reduction
Improved muscle function and range of motion
Decreased muscle tension
Faster return to activity

What to Expect During a Session:

The therapist will palpate to identify trigger points.
The skin is cleansed.
Needles are inserted and manipulated.
You may experience muscle twitching or soreness.

Risks and Precautions:

Dry needling is generally safe when performed by a trained professional. However, potential risks include:

Bruising and bleeding
Soreness after treatment
Infection (rare)
Nerve damage (rare)
Pneumothorax (rare, in chest region)

Contraindications:

Dry needling is not recommended for individuals with:

Needle phobia
Bleeding disorders or anticoagulant use
Active infections
Pregnancy (relative)

The Importance of Qualified Practitioners:

Dry needling should only be performed by trained medical professionals who have received specialized training. Proper training ensures safe and effective treatment.

Research Findings:

Studies indicate dry needling is effective for reducing pain and improving function in various musculoskeletal conditions.
It is often combined with other physical therapy techniques for optimal results.
Evidence supports its use in treating low back pain, neck pain, and TMJ pain.
There are mixed results when dry needling is compared to traditional physical therapy treatments.

Key Takeaways:

Dry needling targets trigger points to relieve pain and improve muscle function.
It is a safe and effective treatment when performed by a trained medical professional.
It is used for a variety of musculoskeletal conditions.
It is often combined with other physical therapy techniques.

References:

Inmaculada Carmen Lara-Palomo, Esther Gil-Martínez, Eduardo Antequera-Soler, Adelaida María Castro-Sánchez, Manuel Fernández-Sánchez, Héctor García-López. Electrical dry needling versus conventional physiotherapy in the treatment of active and latent myofascial trigger points in patients with nonspecific chronic low back pain. Trials. 2022;23(1):1-11. doi:10.1186/s13063-022-06179-y
Palmer EBsMs, Snook APMMe. Dry Needling. Richman S DhsMP, ed. CINAHL Rehabilitation Guide. September 2021. Accessed March 7, 2023. https://search.ebscohost.com/login.aspx?direct=true&db=rrc&AN=T709230&site=eds-live

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before starting any new treatment.

What's Physical Therapy Have to Do With Your Sleep?

Thu, 13 Feb 2025 18:15:00 GMT

Sleep is essential for our health and well-being.

It helps our bodies recover, boosts our mood, and improves our ability to think clearly. Unfortunately, many people struggle with getting enough good-quality sleep. 62% of all Americans experience a sleep problem several nights a week—and it's likely those numbers are low, sleep problems often go under-reported.

Physical therapists often see how physical health can impact sleep. Here’s how your PT can help you sleep better, along with some tips for improving your sleep habits.

Why Sleep Matters

Good sleep is crucial for several reasons:

1. Physical Health: Sleep helps your body heal and repair itself. It supports your immune system, making you less likely to get sick.

2. Mental Clarity: Lack of sleep can lead to trouble concentrating and making decisions. A good night’s sleep helps your brain function at its best.

3. Emotional Well-Being: Sleep affects your mood. Poor sleep can lead to irritability and increased stress, while good sleep promotes a positive outlook.

How Physical Therapists Can Help

Physical therapists can play a key role in improving your sleep through various strategies:

1. Assessing Physical Pain

Many people have trouble sleeping because of pain or discomfort. A PT can help identify the source of your pain, whether it’s from an injury, chronic condition, or poor posture. By developing a plan to address these issues, we can help reduce pain, making it easier for you to sleep. This one also works both ways - not sleeping enough has been shown to make you more sensitive to pain.

2. Promoting Relaxation Techniques

Physical therapists can teach you relaxation techniques, like deep breathing, gentle stretching, or progressive muscle relaxation. These methods can help calm your mind and body, making it easier to fall asleep.

3. Creating a Personalized Exercise Plan

Regular physical activity can improve sleep quality. A PT can create a tailored exercise program that suits your needs and lifestyle. Gentle exercises, especially those done in the evening, can help you unwind and prepare for sleep.

4. Improving Sleep Environment

Your PT can also offer advice on creating a better sleep environment. This includes tips on your mattress, pillows, and bedroom setup to ensure you have a comfortable place to sleep.

Tips for Better Sleep

In addition to working with your PT, here are a few steps you can take to improve your sleep:

● Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.

● Limit Screen Time: Reduce exposure to screens at least an hour before bed. The blue light from screens can interfere with your ability to fall asleep.

● Create a Bedtime Routine: Establish a calming routine before bed, such as reading or taking a warm bath.

● Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep.

● Keep Your Bedroom Dark and Cool: A dark, cool room can help signal to your body that it’s time to sleep.

Sleep is vital for our overall health, and physical therapists can help you achieve better sleep through pain management, relaxation techniques, and personalized exercise plans. By combining our expertise with your commitment to good sleep habits, you can enjoy the restful nights you deserve. Remember, a good day starts with a good night’s sleep!

References

Research:

1) Catherine F. Siengsukon, Mayis Al-dughmi, Suzanne Stevens, Sleep Health Promotion: Practical Information for Physical Therapists, Physical Therapy, Volume 97, Issue 8, August 2017, Pages 826–836 a) https://doi.org/10.1093/ptj/pzx057

2) Jo Nijs, Olivier Mairesse, Daniel Neu, Laurence Leysen, Lieven Danneels, Barbara Cagnie, Mira Meeus, Maarten Moens, Kelly Ickmans, Dorien Goubert, Sleep Disturbances in Chronic Pain: Neurobiology, Assessment, and Treatment in Physical Therapist Practice, Physical Therapy, Volume 98, Issue 5, May 2018, Pages 325–335 a) https://doi.org/10.1093/ptj/pzy020

3) A Survey of Physical Therapists' Perception and Attitude About Sleep a) https://www.ingentaconnect.com/content/asahp/jah/2015/00000044/00000001/art00 008

4) Catherine F Siengsukon, Lara A Boyd, Does Sleep Promote Motor Learning? Implications for Physical Rehabilitation, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 370–383 a) https://doi.org/10.2522/ptj.20080310

Articles/Content:

1) PT’s Role in Sleep Education a) https://www.apta.org/news/2017/08/08/from-ptj-pts-should-wake-up-to-their-role-inpromoting-sleep-health

2) Can PT Help You Sleep Better a) https://www.ptprogress.com/sleep-physical-therapy/

1 in 3 Seniors Will Fall This Year. Physical Therapy Can Make Sure You're Not One of Them.

Sun, 26 Jan 2025 18:15:00 GMT

Falls are a big deal.

They can cause injuries and make it hard to live on your own. They can also make you afraid of falling again. This fear might make you less active, making you weaker and more likely to fall. It's a tough cycle to break.

Falls aren't a normal part of aging. Physical therapy can reduce your risk and help you stay independent. Here are five ways your PT can help.

Creating a personalized exercise plan

Being active helps prevent falls. Your PT will create an exercise plan based on your needs and interests. This should be fun! Consider going on walks, dancing, aquatic exercise, or practicing yoga.

Making Your Home Safer

Many falls happen at home. Simple changes like removing tripping hazards and using night lights can make a significant difference. Your physical therapist can help you with these and recommend other modifications to make your home safer.

Strength and Balance Exercises

Strong muscles and good balance are vital to preventing falls. Your PT will show you specific exercises that help with both.

Addressing underlying health issues

Falls are often the result of multiple factors. Your PT can work with your other doctors to address things like vision problems, heart issues, incontinence, or diabetes that might make you more likely to fall.

Help you find community programs

Staying active is easier and more fun with others. Your PT can help you find group exercise classes or other programs in your area that will help you stay strong and independent.

Take the first step.

If you're worried about falling or have already had a fall, don't wait to get help. Talk to your physical therapist.

Falling isn't a normal part of getting older. With the right help, you can stay strong, maintain your balance, and keep doing the things you love. Physical therapy is a great way to ensure that you stay on your feet and remain active and independent.

Take that first step towards better balance and a more active life. Your future self will thank you!

References

1. Exercise for falls and fracture prevention in long term care facilities: a systematic review and meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2. a. https://pubmed.ncbi.nlm.nih.gov/23860265/

2. Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID: 28925664. a. https://pubmed.ncbi.nlm.nih.gov/28925664/

3. The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 36(4):p 182-193, October/December 2013.

a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.asp x?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFaD2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8

4. Exergame technology and interactive interventions for elderly fall prevention: A systematic literature review

a. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265

5. Reducing the Risk of Falling and Injuries From Falls: Research on the Value of Physical Therapy

a. apta-handout-falls-research.pdf

6. Physical Therapy Guide to Falls

a. https://www.choosept.com/guide/physical-therapy-guide-falls

7. Fall Prevention Starts with a Conversation

a. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers

8. Balance and Falls

a. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

Getting the Most Out of Your Workouts

Thu, 09 Jan 2025 04:48:21 GMT

80% of Americans Fall Short on Exercise: Physical Therapists Offer Solutions

Despite overwhelming evidence of its health benefits, a staggering 80% of Americans fail to meet recommended physical activity levels, according to the Department of Health.

This lack of movement is linked to a rise in chronic diseases, impacting millions nationwide. Exercise is a powerful tool for preventing and managing a wide range of health problems, from heart disease and diabetes to depression and sleep disorders.

The current physical activity guidelines recommend:

● Preschoolers (3-5): At least 3 hours of daily physical activity.

● Children & Adolescents (6-17): At least 60 minutes of daily activity.

● Adults: 150 minutes of moderate-intensity aerobic activity weekly, plus muscle strengthening activities on two or more days.

● Older Adults (65+): Same as adults, with additional balance training exercises.

Physical Therapists: Your Partners in Movement Physical therapists are highly qualified healthcare professionals with extensive training in anatomy, physiology, and movement science.

They can be invaluable partners in helping people achieve their fitness goals, especially those who:

● Are you recovering from an injury or surgery?

● Experience pain or limitations affecting movement.

● Have a chronic condition impacting fitness, like arthritis.

● Need help improving balance or preventing falls.

● Desire a personalized program addressing specific weaknesses or imbalances.

PTs can work with your doctor to create a safe and effective exercise plan. They can also help prevent injuries, improve form, and motivate you toward better health. To prioritize your health and take a step towards being more active, call your physical therapist to create a personalized exercise plan that fits your needs and current fitness level.

References

1) Building motivation and sustainability into the prescription and recommendations for physical activity and exercise therapy: The evidence, Physiotherapy Theory and Practice, 25:5-6, 424-441,

a. DOI: 10.1080/09593980902835344

2) The physical therapist’s role in physical activity promotion. British Journal of Sports Medicine 2009;43:99-101.

a. https://bjsm.bmj.com/content/43/2/99.citation-tools

3) Improving Adherence to Exercise: Do People With Knee Osteoarthritis and Physical Therapists Agree on the Behavioral Approaches Likely to Succeed?.

a. Arthritis Care Res, 70: 388-397. https://doi.org/10.1002/acr.23297

4) Periodization and physical therapy: Bridging the gap between training and rehabilitation

a. https://www.sciencedirect.com/science/article/abs/pii/S1466853X1500067X

Articles/Content:

1) Physical Activity Improves Your Health and Quality of Life

a. https://www.choosept.com/video/physical-activity-improves-health-quality-life

2) Home Exercise From a Physical Therapist

a. https://www.choosept.com/video/home-exercises-floor-mat

3) Tips to Avoid Overtraining

a. https://www.choosept.com/health-tips/tips-avoid-overtraining-injuries

Ultrasound vs. Focused Shockwave

Tue, 12 Nov 2024 17:20:56 GMT

For gym-goers battling chronic pain, navigating the world of physical therapy treatments can be confusing. Two modalities often mentioned are ultrasound therapy and focused extracorporeal shockwave therapy (ESWT). While both utilize soundwaves, they differ significantly in their approach and effectiveness. This blog post aims to demystify these treatments, empowering you to make informed decisions regarding your pain management.

Ultrasound Therapy: Gentle Healer

Imagine high-frequency sound waves gently penetrating your tissues, promoting healing and pain relief. That's the essence of ultrasound therapy. It works by increasing blood flow, relaxing muscles, and enhancing cellular processes. This non-invasive method is suitable for various conditions, including:

Tendinitis
Bursitis
Osteoarthritis
Muscle strains

Treatment sessions are typically short (5-10 minutes) and involve applying gel to the targeted area while the therapist glides the ultrasound head in circular motions. Depending on your condition, multiple sessions might be required.

Focused ESWT: Targeting Pain at Its Source

Think of focused ESWT as a more aggressive cousin of ultrasound. It uses high-energy sound waves precisely directed at the affected area. These "shockwaves" stimulate the body's natural healing response by:

Increasing blood flow
Breaking down calcium deposits
Releasing growth factors
Reducing pain-causing substances

The result? Potentially accelerated healing and significant pain reduction. Treatment sessions are also shorter (3-8 minutes) but require multiple spaced-out sessions depending on the severity of your condition.

Key Differences for Informed Choices

Here's a breakdown of the key differences to help you understand which option might be better suited for you:

Feature Ultrasound Therapy Focused ESWT (Shockwave Therapy)

Mechanism High-frequency sound waves High-energy, focused sound waves

Application Gentle heating and stimulation Creates microtrauma for healing

Benefits Increased blood flow, pain relief, improved mobility Faster healing, reduced pain, tissue regeneration

Limitations Less effective for chronic pain May cause temporary discomfort

Session Duration 5-10 minutes 3-8 minutes

Treatment Frequency Multiple sessions may be needed Multiple spaced-out sessions needed

Effectiveness Effective for acute and some chronic pain Highly effective for chronic pain (up to 95% improvement)

Both ultrasound therapy and ESWT offer non-invasive options for managing chronic pain. While ultrasound offers gentle relief, ESWT provides a more targeted approach for faster, longer-lasting results. Ultimately, consulting a healthcare professional is crucial to determine the most appropriate therapy for your specific needs.

Disclaimer: This blog post provides general information only. It's not a substitute for professional medical advice. Always consult with a qualified healthcare professional for personalized treatment plans.

REFERENCES

A Deeper Look into StemWave® by Dr. Allen Manison, DC, DACBSP, CSCS, CCEP. (n.d.). StemWave. https://www.stemwave.com/a-deeper-look-into-stemwave/

Overcoming Chronic Pain with StemWave. (n.d.). MVMT Health. https://www.mvmt.health/overcoming-chronic-pain-with-stemwave/

StemWave Therapy for Knee Osteoarthritis. (n.d.). MVMT Health. https://www.mvmt.health/stemwave-therapy-for-knee-osteoarthritis/

Cortisone Shots vs. Alternatives

Fri, 16 Aug 2024 17:15:00 GMT

Cortisone Shots vs. Alternatives: A Gym-Goer's Guide to Joint Pain Relief

Joint pain can be a significant obstacle for gym enthusiasts, hindering workouts and overall fitness goals. When faced with persistent discomfort, many turn to cortisone shots as a quick fix. While these injections can provide temporary relief, it's essential to understand the potential risks and explore alternative treatment options.

Understanding Cortisone Shots

Cortisone, a synthetic steroid, is designed to mimic the body's natural anti-inflammatory hormone, cortisol. When injected into a painful joint, it reduces swelling and pain. While effective in the short term, excessive or repeated use can lead to complications, such as:

Weakened tissues: Cortisone can thin the cartilage and tendons, increasing the risk of injury.
Increased infection risk: Repeated injections can elevate the chance of infection at the injection site.
Bone loss: Long-term use may contribute to bone density reduction.
Blood sugar spikes: This can be particularly problematic for individuals with diabetes.

Exploring Alternatives to Cortisone Shots

Fortunately, several effective alternatives to cortisone shots can help gym-goers manage joint pain without the associated risks.

Physical Therapy: A cornerstone of joint pain management, physical therapy focuses on strengthening the muscles surrounding the affected joint, improving flexibility, and reducing inflammation. Tailored exercises and modalities can help restore function and prevent future injuries.
Platelet-Rich Plasma (PRP) Therapy: This innovative treatment involves injecting a concentrated solution of your own platelets into the damaged area. Platelets contain growth factors that stimulate healing and reduce inflammation.
Shockwave Therapy: Utilizing acoustic waves, shockwave therapy is a non-invasive treatment that promotes blood flow, reduces inflammation, and stimulates tissue repair. It is particularly effective for chronic conditions such as tendonitis and plantar fasciitis.

Prioritizing Long-Term Joint Health

While cortisone shots may offer temporary relief, it's crucial to focus on long-term joint health through preventive measures and alternative treatments. By incorporating strength training, proper form, and adequate rest into your fitness routine, you can reduce the risk of joint injuries and maintain optimal performance.

If you're struggling with persistent joint pain, consult with a physical therapist or other medical provider to discuss your treatment options. They can help determine the best approach for your specific condition and goals. Remember, prioritizing your joint health is essential for a fulfilling and injury-free fitness journey.

By understanding the limitations of cortisone shots and exploring effective alternatives, gym-goers can make informed decisions about their joint pain management and achieve their fitness aspirations without compromising long-term health.

Cubital Tunnel Syndrome: A Gym-Goer's Guide to Prevention and Treatment

Fri, 02 Aug 2024 17:15:00 GMT

What is Cubital Tunnel Syndrome?

Cubital tunnel syndrome (CTS) is a common condition that causes numbness, tingling, and weakness in the hand, particularly the ring and pinky fingers. It arises from compression of the ulnar nerve, which travels through a narrow passageway (cubital tunnel) located behind the elbow.

What Causes Cubital Tunnel Syndrome in Gym Goers?

Several factors can contribute to CTS in gym enthusiasts. Repetitive motions that involve frequent elbow bending, such as weightlifting exercises (bench press, curls), can irritate and inflame the tissues surrounding the ulnar nerve. Additionally, leaning on your elbows for extended periods puts stress on the nerve, potentially leading to CTS.

Symptoms of Cubital Tunnel Syndrome

Gym goers with CTS may experience the following:

Numbness and tingling in the ring and pinky fingers, often radiating to the forearm
Weakness or clumsiness in the hand, making it difficult to grip objects
Pain or aching in the elbow, especially when bending or straightening the arm
A sensation of the pinky finger being stuck or catching

Preventing Cubital Tunnel Syndrome

Maintain proper form during exercises: Ensure you use proper form during weightlifting exercises to minimize stress on the elbows. A certified personal trainer can guide you on proper technique.
Take breaks and avoid prolonged elbow flexion: Avoid leaning on your elbows for extended periods, and incorporate breaks into your workout routine to allow your elbows to rest.
Stretch regularly: Regularly stretching the forearm muscles can help improve flexibility and reduce pressure on the ulnar nerve.
Maintain good posture: Practice good posture throughout the day, including while exercising, to prevent undue strain on the elbows.

Treatment Options for Cubital Tunnel Syndrome

If you suspect CTS, it's crucial to consult a physical therapist or doctor for proper diagnosis and treatment. Treatment options may include:

Rest: Reducing activities that aggravate the condition is essential for promoting healing.
Splinting: Wearing a splint at night can help keep the elbow in a neutral position and prevent further nerve compression.
Physical therapy: A physical therapist can design a personalized exercise program to improve flexibility, strengthen the forearm muscles, and reduce inflammation.
Anti-inflammatory medication: Over-the-counter pain relievers can help manage pain and inflammation.
Surgery: In severe cases, surgery may be necessary to create more space for the ulnar nerve.

Cubital tunnel syndrome can be a frustrating condition for gym goers. However, by being aware of the risk factors, practicing preventive measures, and seeking timely treatment, you can maintain optimal elbow health and continue your fitness journey without limitations.

Additional Tips

Warm up before your workouts: Perform dynamic stretches to warm up your elbow joints before engaging in weightlifting exercises.
Listen to your body: Pay attention to any pain or discomfort in your elbows and adjust your workout routine accordingly.
Don't ignore symptoms: If you experience persistent numbness, tingling, or weakness in your hand, consult a healthcare professional for prompt diagnosis and treatment.

By following these tips and recommendations, you can effectively prevent and manage cubital tunnel syndrome, ensuring a safe and enjoyable gym experience.

REFERENCE

1. www.hopkinsmedicine.org/health/conditions-and-diseases/cubital-tunnel-syndrome

The Importance of Proper Energy Intake for Muscle Growth and Overall Health

Sun, 28 Jul 2024 16:45:00 GMT

As gym goers, we all strive to achieve our fitness goals. Whether you're looking to build muscle, lose weight, or improve your overall health, proper nutrition is essential. This article will discuss the importance of consuming enough energy, specifically focusing on the negative effects of low energy availability (LEA) on muscle protein synthesis and overall health.

What is Low Energy Availability (LEA)?

LEA is a condition where an athlete or individual does not consume enough calories to meet their body's energy demands. This can be caused by both under-eating and over-exercising.

The Impact of LEA on Muscle Protein Synthesis

Muscle protein synthesis (MPS) is the process by which your body builds muscle. A key finding of this study is that LEA reduces MPS compared to optimal energy availability (OEA). In other words, when you don't consume enough calories, your body breaks down muscle tissue for energy instead of building new muscle.

Other Negative Effects of LEA

LEA can also lead to a number of other negative health consequences, including:

Decreased bone density
Impaired immune function
Increased risk of injuries
Menstrual irregularities in females

How Much Energy Do You Need?

The amount of energy you need will vary depending on your individual factors such as age, sex, activity level, and body composition. However, a general recommendation for athletes is to consume 30-50 calories per kilogram of body weight per day.

Tips for Consuming Enough Energy

Focus on whole, unprocessed foods: These foods are packed with nutrients that your body needs to function properly.
Eat regular meals and snacks throughout the day: Aim for 3 meals and 2-3 snacks per day.
Include all macronutrients in your diet: Macronutrients include carbohydrates, protein, and fat. All three are essential for muscle growth and overall health.
Track your calorie intake: There are many apps and websites that can help you track your calorie intake. This can be a helpful tool to ensure you're consuming enough energy.

Conclusion

Proper nutrition is essential for achieving your fitness goals. By consuming enough energy, you can optimize muscle protein synthesis, improve your overall health, and perform your best in the gym. If you're unsure about how much energy you need, consult with a registered dietitian or sports nutritionist.

Reference

Mikkel Oxfeldt, Phillips, S. M., Ole Emil Andersen, Frank Ted Johansen, Maj Bangshaab, Jeyanthini Risikesan, McKendry, J., Anna Katarina Melin, & Hansen, M. (2023). Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females. https://doi.org/10.1113/jp284967

Debunking the Posture Myth: Why Pain-Free Movement Matters More Than Sitting Straight

Fri, 12 Jul 2024 17:15:00 GMT

For decades, gym goers and regular folks alike have been bombarded with messages about the importance of maintaining "good posture." Standing tall, shoulders back, and core engaged – this was the supposed recipe for a healthy spine and freedom from back pain. But a new wave of research suggests this conventional wisdom may be misguided.

This article explores the latest findings in physiotherapy that challenge the long-held belief that posture is the key to back health. We'll debunk the myth of the "perfect posture" and explore why focusing on pain-free movement might be a more effective strategy.

The Skeptical Physiotherapist

Professor Peter O'Sullivan, a respected figure in pain science, started questioning the posture-pain link early in his physiotherapy career. He noticed a lack of scientific evidence to support the idea that poor posture caused back problems. His own experience with chronic back pain further fueled his curiosity. When he found relief by relaxing his posture, he decided to investigate the issue further.

Research Rewrites the Rules

O'Sullivan's research, along with studies by other physiotherapists, yielded surprising results. No clear link was found between sitting posture and back pain. Even in professions requiring awkward postures, there was no increased risk of back pain.

The issue seems to be twofold:

Difficulty of Measurement: Precisely measuring the loads placed on the spine during different postures is challenging. Small postural changes can significantly alter load distribution.
Weak Evidence for Causation: Studies haven't conclusively shown whether poor posture causes pain or vice versa.

These findings suggest that posture itself might not be a significant risk factor for back pain in most people.

Core Strength and Posture: A Misunderstood Relationship

There is evidence of weak core muscles in individuals with chronic back pain. However, strengthening these muscles through targeted exercises hasn't been shown to alleviate pain. This suggests that core weakness might be a consequence, not a cause, of back pain.

Movement is Key

While posture may not be the biggest concern, research does highlight the importance of movement for spinal health.Regularly changing positions throughout the day seems to be beneficial. This is likely because:

Static postures: Sitting or standing for extended periods puts stress on the body.
Movement between postures: Regularly shifting positions engages different muscles and prevents stiffness.

Our bodies are designed for movement, and pain often arises when we remain motionless for too long.

So, Should You Ditch Straight Sitting Altogether?

The good news is that maintaining good posture isn't necessarily harmful. If sitting upright feels comfortable or improves your self-perception, there's no reason to stop.

However, prioritize movement throughout your day. Here are some tips:

Set a timer: Get up and move around every 30-60 minutes.
Embrace the standing desk: But remember, standing for too long can be just as bad as sitting. Alternate between sitting and standing throughout the day.
Incorporate small stretches: Simple stretches throughout the workday can help prevent stiffness and discomfort.

The Takeaway

While maintaining perfect posture may not be the magic bullet for back pain, prioritizing movement and a healthy lifestyle certainly is. Keep your body engaged, listen to its signals, and don't be afraid to ditch the rigid posture myths.Focus on feeling good and moving well, and your spine will thank you for it.

Reference

Mannix, L. (2023, August 5). Is good posture overrated? Back to first principles on back pain. The Guardian. https://www.theguardian.com/science/2023/aug/06/good-posture-back-pain-how-to-avoid

Achilles Tendinopathy: Can Shockwave Therapy Offer Faster Relief for Gym-Goers?

Fri, 05 Jul 2024 17:15:00 GMT

Noninsertional Achilles tendinopathy (NAT) is a common complaint among gym enthusiasts. It's a condition where the Achilles tendon, located at the back of your ankle, becomes overloaded and inflamed. This can lead to persistent pain, stiffness, and difficulty performing activities that put stress on the Achilles, like jumping or running.

While traditional physical therapy offers relief for NAT, a recent study explored how adding a non-invasive treatment called Extracorporeal Shockwave Therapy (ESWT), StemWave, can potentially accelerate the healing process and improve long-term outcomes.

The Study: Short- and Intermediate- Term Results of Extracorporeal Shockwave Therapy for Noninsertional Achilles Tendinopathy

This research involved 50 patients diagnosed with chronic NAT. The participants were divided into two groups:

Group 1: Received ESWT along with conservative physical therapy.
Group 2: Received sham ESWT (a placebo treatment with no energy delivered) along with conservative physical therapy.

The physical therapy program consisted of eccentric strengthening exercises and stretching for four weeks. During this period, both groups received either ESWT or sham ESWT once per week.

ESWT Explained: How Does it Work?

ESWT utilizes a device that generates high-energy sound waves directed at the injured tissue. These sound waves are thought to stimulate the healing process by:

Tissue regeneration: ESWT promotes the growth of new healthy tissue.
Wound healing: It can accelerate the body's natural healing process.
Angiogenesis: This refers to the formation of new blood vessels, which improves blood flow and nutrient delivery to the injured area.
Bone remodeling: ESWT can stimulate bone growth and repair.
Anti-inflammation: It helps reduce inflammation, a key contributor to pain and discomfort.
Chondroprotection: ESWT may offer protection to cartilage, the smooth tissue covering the ends of bones in your joints.

The Results: Significant Pain Reduction and Improved Function

Both groups experienced significant improvements in pain and function after four weeks of treatment. However, the group receiving ESWT showed dramatically greater benefits compared to the sham group. Here's a breakdown of the findings:

Pain Reduction: The ESWT group's median pain score decreased by a remarkable 87.5%, while the sham group only saw a 12.5% reduction.
Improved Function: The ESWT group also demonstrated significantly greater functional improvement compared to the sham group.

Long-Term Outcomes: Sustained Relief with ESWT

The researchers followed up with the participants approximately 16 months after the initial treatment. While both groups experienced some increase in pain and decrease in function compared to their immediate post-treatment state,there was a crucial difference:

The ESWT group continued to have significantly better outcomes compared to the sham group at the 16-month follow-up.

This suggests that the positive effects of ESWT for NAT are long-lasting.

The Takeaway: Can ESWT Be Right for You?

This study provides strong evidence that combining ESWT with conventional physical therapy can significantly improve short-term and long-term outcomes for individuals suffering from Noninsertional Achilles Tendinopathy.

Stay Active, Stay Informed!

By incorporating the latest advancements in physical therapy like ESWT, gym-goers can potentially recover from Noninsertional Achilles Tendinopathy faster and get back to their workouts with improved strength and function. Remember, consulting a healthcare professional is always the first step for managing any injury.

Important Note: It is crucial to consult with a qualified medical provider to determine if ESWT is an appropriate treatment option for your specific case. They can assess your condition, create a personalized treatment plan, and guide you through the recovery process.

REFERENCE

Abdelkader NA, Helmy MNK, Fayaz NA, Saweeres ESB. Short- and Intermediate-Term Results of Extracorporeal Shockwave Therapy for Noninsertional Achilles Tendinopathy. Foot Ankle Int. 2021 Jun;42(6):788-797. doi: 10.1177/1071100720982613. Epub 2021 Jan 15. PMID: 33451253.

Knees and the ACL: Why Strong Hips Are Your Secret Weapon

Sun, 30 Jun 2024 17:45:00 GMT

Ever wondered why some athletes seem more prone to ACL tears than others? While there are many factors at play, a hidden culprit can be a condition called dynamic valgus, often associated with "knock knees." This blog post dives into dynamic valgus, its connection to ACL injuries, and a surprising solution: strengthening your hips.

What is Dynamic Valgus?

Unlike "static valgus," which refers to the natural alignment of your leg bones, dynamic valgus describes an inward collapse of the knee joint during movement. This inward motion, particularly during forceful activities like jumping or landing, puts excessive stress on the ACL, the ligament responsible for stabilizing the knee. Imagine the ACL being squeezed between the bones like a guillotine – not a pleasant picture for any athlete!

Why are Strong Hips the Answer?

The good news is that dynamic valgus is often controllable. The key lies in strengthening – and activating – the muscles around your hips. These muscles, particularly the upper outer hip muscles (think glutes!), act as stabilizers, preventing the inward knee collapse. Even if these muscles are strong, they might not be firing appropriately during dynamic movements.

How to Take Control

The solution is a two-pronged approach:

Strengthening: Building strength in your hip muscles provides a solid foundation for proper knee control. Include exercises like glute bridges, side-lying leg lifts, and clamshells in your routine.
Activation Training: Once your muscles are strengthened, focus on improving how they "turn on" during movement. Exercises like single-leg deadlifts and resisted lunges with a focus on proper knee alignment can help develop this neuromuscular control.

Start Slow, Progress Wisely

Remember, mastering control over dynamic valgus takes time and practice. Begin with slow, controlled movements and gradually increase speed and complexity as you gain confidence.

The Takeaway

Dynamic valgus is a sneaky threat to ACL health, but understanding its connection to hip weakness empowers you to take action. By prioritizing strong and activated hip muscles, you can significantly reduce your risk of knee injuries and keep doing the activities you love.

Still Experiencing Knee Pain?

If you suspect dynamic valgus is impacting your training or causing knee pain, consult a physical therapist. They can assess your specific situation and develop a personalized program to address your needs. Don't let hidden weaknesses sideline you – take control of your knee health and move with confidence!

StemWave for Gym Goers: Understanding the Science Behind the Treatment

Mon, 24 Jun 2024 16:45:00 GMT

This blog post is intended for gym goers who are interested in learning about StemWave (shockwave therapy), a treatment option for chronic and acute musculoskeletal disorders.

What is Shockwave Therapy?

Shockwave therapy, StemWave, is a non-invasive treatment that utilizes mechanical energy to promote healing in the body. It is important to distinguish shockwave therapy from other similar sounding treatments such as laser therapy, radial pressure wave therapy, and therapeutic ultrasound.

Shockwave therapy, StemWave, is different from laser therapy which uses light energy and has a much lower penetration depth.

Radial pressure wave therapy is often mistakenly referred to as shockwave therapy, but it does not create a true shockwave. It has a much lesser penetration depth and is better suited for superficial tissue problems.

Therapeutic ultrasound uses high frequency sound waves to generate heat and increase blood flow. It has been shown to have a lesser therapeutic effect for chronic musculoskeletal disorders compared to shockwave therapy, StemWave.

How Does Shockwave Therapy, StemWave, Work?

A shockwave is a pressure wave that travels faster than the speed of sound in the local tissue. When the shockwave travels through the tissue, it creates a rapid compression and expansion of the cells. This initiates a cascade of beneficial biological responses within the cells, which can be broken down into three phases:

1st phase - involves the disruption of the cell membrane, which triggers the body's inflammatory response.This inflammatory response is essential for healing, as it brings white blood cells to the injured area to clean up debris and promote tissue repair.
2nd phase - involves the proliferation of new cells, including fibroblasts which are responsible for laying down new collagen fibers. This new collagen helps to strengthen and repair the injured tissue.
3rd phase - involves the remodeling of the collagen fibers. The new collagen fibers are initially disorganized, but over time they become more aligned and stronger, which leads to improved tissue function.

Benefits of Shockwave Therapy, StemWave, for Gym Goers

Shockwave therapy, StemWave, can be a beneficial treatment option for gym goers who are suffering from chronic or acute musculoskeletal disorders. Some of the conditions that can be treated with shockwave therapy, StemWave, include:

Plantar fasciitis
Achilles tendinitis
Patellar tendinitis
Rotator cuff injuries
Tennis elbow
Shin splints

Here are some additional benefits of shockwave therapy, StemWave, for gym goers to consider:

Shockwave therapy, StemWave, can help to improve blood flow to the injured area, which can promote healing and reduce pain.
Shockwave therapy, StemWave, can help to break down scar tissue, which can improve flexibility and range of motion.
Shockwave therapy, StemWave, can help to reduce pain and inflammation, which can allow you to return to your workouts sooner.

Shockwave therapy, StemWave, is a safe and effective treatment with minimal side effects. It is typically performed on an outpatient basis, and most patients experience relief within a few weeks of treatment.

If you are a gym goer who is experiencing a chronic or acute musculoskeletal disorder, consult with your medical provider to determine if shockwave therapy, StemWave, is right for you.

Overall, shockwave therapy, StemWave, is a safe and effective treatment option for gym goers who are suffering from chronic or acute musculoskeletal disorders. If you are considering shockwave therapy, StemWave, be sure to consult with your medical provider to discuss your individual needs.

Pain-Free Swings: Understanding Golfer's and Tennis Elbow

Mon, 17 Jun 2024 17:15:00 GMT

For gym enthusiasts, repetitive gripping and forceful movements can lead to two common elbow injuries: golfer's elbow and tennis elbow. While the names suggest a specific sport origin, these injuries can arise from various activities that overload the forearm muscles.

This article delves into the causes, symptoms, and treatment options for these conditions, empowering you to maintain a pain-free workout routine.

Understanding Tendinopathy:

Both golfer's and tennis elbow fall under the umbrella term "tendinopathy." This is a more accurate description than "tendinitis" because it reflects the underlying issue: tissue degeneration caused by repetitive stress rather than a single inflammatory event. It also implies that the issue has become chronic instead of acute.

Golfer's Elbow (Medial Epicondylitis/Epicondylopathy):

Location: Inner side of the elbow
Cause: Inflammation of tendons responsible for wrist flexion (bending)
Symptoms: Pain with gripping and pulling motions (e.g., curls, using screwdrivers)
Activities at Risk: Not just golf! Any activity involving repetitive gripping or pulling can contribute.

Tennis Elbow (Lateral Epicondylitis/Epicondylopathy):

Location: Outer side of the elbow
Cause: Inflammation of tendons responsible for wrist extension (straightening)
Symptoms: Pain with gripping and lifting objects (e.g., kettlebell swings)
Activities at Risk: Tennis is a common culprit, but any activity with forceful wrist extension can be problematic.

Treatment and Prevention:

The good news is that both conditions often respond well to physical therapy. Treatment typically involves:

Identifying the root cause of the overload, such as improper form or muscle imbalances.
Corrective strategies to prevent future occurrences.
Slow, controlled exercises with progressive loading to promote tissue repair.

Seeking Professional Help:

If you experience persistent forearm pain that interferes with your workouts, it's crucial to consult a physical therapist. They can:

Diagnose the exact cause of your pain (golfer's or tennis elbow, or something else).
Develop a personalized treatment plan to address your specific needs.
Help you improve your form to prevent future injuries.

Imagine a pain-free future!

Don't let elbow pain sideline you from your fitness goals. A physical therapist can help you achieve lasting relief and return to the activities you love. Don't hesitate to reach out and take control of your health!

Can StemWave Help Your Knees After ACL Surgery?

Wed, 12 Jun 2024 19:01:31 GMT

For gym enthusiasts, a knee injury can be a significant setback. Anterior cruciate ligament reconstruction (ACLR) surgery is a common procedure to repair a torn ACL, but it can sometimes lead to further complications in the meniscus, the crescent-shaped cartilage that cushions your knee joint. This article explores the potential of a promising new treatment option: Extracorporeal shockwave therapy (ESWT). An example of ESWT is StemWave!

What is ESWT and How Does it Work?

ESWT is a non-invasive therapy that utilizes sound waves to target specific tissues. These sound waves trigger various biological processes within the targeted area, including:

Tissue regeneration: ESWT promotes the growth of new healthy tissue.
Wound healing: It can accelerate the body's natural healing process.
Angiogenesis: This refers to the formation of new blood vessels, which improves blood flow and nutrient delivery to the injured area.
Bone remodeling: ESWT can stimulate bone growth and repair.
Anti-inflammation: It helps reduce inflammation, a key contributor to pain and discomfort.
Chondroprotection: ESWT may offer protection to cartilage, the smooth tissue covering the ends of bones in your joints.

ESWT and Meniscal Degeneration After ACL Reconstruction

Previous studies have shown ESWT's effectiveness in promoting meniscal tear repair. This new research investigates its potential role in preventing meniscal degeneration following ACLR surgery in a rat model.

The study found that ESWT treatment significantly suppressed the degeneration of meniscal tissue compared to the control group. This positive effect may be attributed to the upregulation of specific proteins that play a crucial role in cartilage repair and regeneration.

Key Takeaways for Gym Goers

While this is a promising study conducted on rats, it suggests that ESWT might offer a future treatment option for gym-goers experiencing meniscal degeneration after ACL reconstruction. Here are some key takeaways:

ESWT shows potential in preventing meniscal degeneration: This minimally invasive therapy may offer a non-surgical approach to managing this complication after ACLR.
ESWT promotes cartilage repair: The study suggests ESWT stimulates the production of proteins essential for healthy cartilage.

Important Considerations

It's important to note that this is a preliminary study, and further research is needed to confirm these findings in humans.If you are experiencing knee pain after ACLR, consult with a physical therapist or sports medicine doctor to discuss the best course of treatment for your specific case. They can advise you on whether ESWT might be a suitable option for you, considering your individual needs and recovery progress.

Conclusion

ESWT presents a potential breakthrough in managing meniscal degeneration following ACL reconstruction. This research paves the way for further investigation into its effectiveness for human patients. As more studies emerge, this non-invasive therapy may become a valuable tool for gym-goers and athletes recovering from knee surgery.

Reference List

Takase R, Ichinose T, Hashimoto S, et al. Protective Effects of Extracorporeal Shockwave Therapy on the Degenerated Meniscus in a Rat Model. American Journal of Sports Medicine. 2024;52(2):374-382. doi:10.1177/03635465231214697

Understanding Plantar Fasciitis: A Guide for Gym Goers

Tue, 04 Jun 2024 19:39:02 GMT

Plantar fasciitis is a common cause of heel pain, affecting millions of people each year. It is a condition that causes inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot and connects your heel to your toes. This inflammation can cause sharp stabbing pain, especially in the morning when you take your first steps out of bed.

What causes plantar fasciitis in gym goers?

There are a number of factors that can contribute to plantar fasciitis in gym goers, including:

Overuse: Plantar fasciitis is often caused by overuse, such as suddenly increasing the intensity or duration of your workouts.
Tight calf muscles: Tight calf muscles can pull on the heel causing the plantar fascia to become over stretched and contribute to inflammation.
Poor footwear: Shoes that don't provide enough arch support or cushioning can put extra stress on the plantar fascia.
Being overweight or obese: Excess weight puts extra strain on the plantar fascia.

How to prevent plantar fasciitis?

There are a number of things you can do to prevent plantar fasciitis, including:

Gradually increase the intensity and duration of your workouts.
Stretch your calf muscles regularly.
Wear shoes that provide good arch support and cushioning.
Maintain a healthy weight.

How to treat plantar fasciitis?

If you do develop plantar fasciitis, there are a number of treatments that can help, including:

Rest: Avoid activities that aggravate your pain.
Physical therapy: A physical therapist can provide hands on techniques, teach you stretches and exercises, or teach you taping techniques.
Medication: Over-the-counter pain relievers, such as ibuprofen or naproxen, can help to reduce pain and inflammation.

What should I not do for plantar fasciitis?

A few things that you should not do for plantar fasciitis, include:

Nothing: Don't wait for it to get better on its own.
Ice: Apply ice to your heel for 15-20 minutes at a time, several times a day.

If you are experiencing heel pain, it is important to see a physician or physical therapist to get a diagnosis and treatment plan. Early diagnosis and treatment can help to prevent the condition from worsening.

Additional tips for gym goers:

Choose low-impact activities: When you are first starting out, or if you are experiencing pain, choose low-impact activities that don't put a lot of stress on your heels, such as swimming, cycling, or elliptical training.
Use a foam roller, lacrosse ball, or golf ball: Rolling your foot on a foam roller, lacrosse ball, or golf ball can help to stretch the plantar fascia and relieve pain.
Wear arch supports: Arch supports can help to reduce stress on the plantar fascia.

By following these tips, you can help to prevent and treat plantar fasciitis and keep your feet healthy so you can continue to enjoy your workouts.

Disclaimer: This blog post is for informational purposes only and should not be substituted for medical advice. Always consult with your qualified medical provider before starting any new treatment plan.

REFERENCE

Journal of Orthopaedic & Sports Physical Therapy

Published Online: December 1, 2023 Volume 53 Issue 12 Pages CPG1-CPG39

https://www.jospt.org/doi/10.2519/jospt.2023.0303

Keep Pumpin': Why Continuing Resistance Training Matters as We Age

Wed, 01 May 2024 17:30:00 GMT

As gym enthusiasts, we know the value of resistance training. It builds muscle, increases strength, and keeps our bodies functioning optimally. But what happens when we reach our golden years? Does resistance training remain important? A recent study published in the July 2023 issue of the Journal of Strength and Conditioning Research (JSCR) sheds light on this very question, specifically focusing on adults over 65.

The Study: " Changes in Muscle Mass and Strength During Follow-Up After One-Year Resistance Training Interventions in Older Adults"

The JSCR study compared two groups of older adults (all participants exercised less than 1 hour per week before the study):

Home-based Low-Intensity Training: Participants performed bodyweight exercises like sit-to-stands and modified push-ups, along with resistance bands, for 3 sets of 12 repetitions (reps) gradually increasing to 5 sets of 6 reps.
Center-based High-Intensity Training: Participants used gym machines for leg press, lat pulldown, and other exercises, following the same progression as the home group.

Both groups trained 3-5 times per week for 12 months, with some receiving whey protein supplementation. Researchers measured muscle mass, strength, and function throughout the study, including a follow-up 6 months after training ended (18 months total).

Key Findings: Strength Gains and the Importance of Consistency

Here's what the study found:

Both groups improved: Regardless of location (home or gym), participants experienced gains in muscle mass, strength, and power. These improvements were even greater for those who took whey protein supplements.
Home vs. Gym? No significant difference: The study did not find a statistically significant difference in results between the home and gym groups. This suggests that both approaches can be effective for older adults.
Stopping means shrinking: The most crucial finding relates to continuing resistance training. Those who stopped exercising after 12 months showed a noticeable decrease in muscle mass, highlighting the importance of maintaining a consistent routine.

The Takeaway: Keep Lifting for a Stronger You

This study underlines the significant benefits of resistance training for older adults, regardless of whether they exercise at home or in a gym setting.

However, the key message lies in consistency. Just like building muscle takes time and dedication, maintaining it requires ongoing effort. So, keep lifting weights, keep your body strong, and keep enjoying the benefits of an active lifestyle!

Relief Through Movement: Physical Therapy for Chronic Pain

Fri, 26 Apr 2024 15:03:54 GMT

Millions of Americans Struggle with Chronic Pain, Physical Therapy Offers Effective, Drug-Free Relief

Chronic pain is a debilitating condition affecting millions of Americans, significantly impacting their daily lives and overall well-being. According to the Centers for Disease Control and Prevention (CDC), an estimated 50 million U.S. adults experience chronic pain, with 17 million experiencing substantial limitations in their activities due to pain. Beyond its immediate impact, chronic pain has also been linked to depression, Alzheimer's disease, and substance abuse.

While chronic pain is complex, and there's no single solution, physical therapy (PT) should be a vital component of any treatment plan.

Why Physical Therapy is Effective for Chronic Pain Management:

Addressing the Root Cause: Unlike medications that mask pain, PT goes deeper. Therapists assess posture, muscle strength, flexibility, and joint mechanics to pinpoint the source of discomfort.
Treating Underlying Issues: Based on the evaluation, PT focuses on strengthening weak muscles, improving flexibility for a better range of motion, and correcting postural or movement imbalances contributing to pain.
Multi-Faceted Approach: A customized PT plan may incorporate various techniques, including:
Manual Therapy: Massage, joint mobilization, and trigger point therapy address muscle tension, improve circulation and alleviate pain.
Modalities: Ultrasound, heat therapy, or electrical stimulation can reduce inflammation, promote healing, and manage pain.
Aquatic Therapy: This gentle, low-impact approach allows movement in a warm, supportive environment, ideal for those recovering from pain.
Education and Empowerment: PTs equip patients with the knowledge and tools to manage pain independently. This might include learning specific exercises, activity modifications, or scheduling adjustments based on pain levels.
Pain Education: Emerging research demonstrates the effectiveness of combining pain education with physical therapy for a more comprehensive treatment approach.

If you're struggling with chronic pain, a physical therapist can be your key to unlocking a pain-free life. Contact a qualified PT today and explore the benefits of this effective, drug-free approach to pain management.

Rheumatoid Arthritis Management: How Exercise Can Help

Thu, 18 Apr 2024 17:15:00 GMT

Rheumatoid arthritis (RA) is a chronic inflammatory disease that affects the joints. It can cause pain, stiffness, swelling, and loss of function. While there is no cure for RA, there are treatments that can help manage the symptoms and improve quality of life.

This blog post will discuss the role of exercise in managing RA, based on the guidelines set forth by the American College of Rheumatology (ACR). The ACR is a professional organization that develops evidence-based recommendations for the treatment of rheumatic diseases.

Strong Recommendation for Consistent Exercise

The ACR strongly recommends consistent exercise for people with RA. Exercise has been shown to improve:

Joint pain and stiffness
Physical function
Muscle strength
Cardiovascular health
Mental health

What Types of Exercise Are Best for RA?

The ACR recommends a combination of aerobic, strength-training, and flexibility exercises.

Aerobic exercise helps to improve cardiovascular health and overall fitness. Examples of aerobic exercise include walking, swimming, and biking.
Strength-training exercises help to build muscle strength and improve bone density. Examples of strength-training exercises include weight lifting and bodyweight exercises.
Flexibility exercises help to improve range of motion in the joints. Examples of flexibility exercises include yoga and tai chi.

Tips for Getting Started with Exercise

If you have RA and are considering starting an exercise program, it is important to talk to your doctor first. They can help you create a safe and effective exercise program that is tailored to your individual needs.

Here are some additional tips for getting started with exercise:

Start slowly and gradually increase the intensity and duration of your workouts over time.
Listen to your body and take rest days when needed.
Choose activities that you enjoy. This will help you stick with your exercise program in the long term.

Exercise is an important part of managing RA. It can help to improve your symptoms and quality of life. If you have RA, talk to your doctor about starting an exercise program.

Disclaimer:

This blog post is for informational purposes only and should not be substituted for medical advice. Please talk to your doctor about the best exercise program for you.

REFERENCE:

https://acrjournals.onlinelibrary.wiley.com/doi/10.1002/acr.25117

Spring Forward Without Falling Back – Tips for Injury Prevention

Thu, 04 Apr 2024 16:45:00 GMT

Spring is officially here, bringing more than just blooming flowers and chirping birds. The change in weather combined with more daylight is nature's invitation to get out of hibernation mode and get more physically active.

Research across diverse countries and populations confirms this seasonal trend: summer is prime time for movement, while winter often leads to a dip in activity.

With the opportunity to become more active comes the potential for more injuries, aches, and pains. Learn more about these trends in seasonal activity, common problems, and how to prevent them.

Pain and injuries from overuse and overtraining become more common in the spring. After being indoors and less active, people try to take full advantage of the daylight and weather. Ramping up activity too quickly is a common cause of injury. Going from the couch to long hikes, bike rides, or even group fitness classes can lead to problems.

Evaluate what you've been doing through the winter and build up slowly. For example, if you haven't been walking at all, try to get out for 15 minutes 3 times this week. Next week, try for 20 minutes. In a few weeks, you'll be on long strolls enjoying nature without overtaxing your muscles and joints.

Another common reason for spring visits at ACE Physio & Performance is "weekend warrior" injuries. As recreational sports ramp up for the season, injuries also start as people who did less through the winter head back to competition without enough preparation.

So before softball season ramps up or you book your weekends solid with tee times, consider your existing fitness routine. Look for areas where you could improve and areas of your fitness that you've neglected. Have you been doing strength training all winter but ignored your endurance? Did you spend the winter on the treadmill and never stretch? Some adjustments now can save you pain and injury later.

Spring can be a great time to get outside and get more active, but you don't have to do it alone. Whether you'd like someone to look at your existing routine and help you prepare for more activity, or you've already got an ache or pain started, the experts at ACE Physio & Performance can help!

Top Tips From A Physical Therapist To Stay On Your Exercise Program

Mon, 25 Mar 2024 16:45:00 GMT

Sticking To Your Exercise Program

Don't fall off the treadmill (or bike, or rower, or...)

New year's resolutions around fitness and exercise are incredibly popular. The excitement and hope generated by the start of the year makes starting an exercise program easy.

Now that it's March, staying with it gets hard. Life gets busy, motivation drops, and suddenly you're back on the couch, wondering how you're 6 episodes into The Golden Bachelor instead of at the gym.

You know the benefits of exercise - they're probably what motivated you to start exercising in the first place. If you need a reminder here are just a few:

3 hours of exercise a week reduced pain and disability by 47% in people with knee arthritis
Exercise reduced the progression of dementia by 50%
Exercise reduced the risk of hip fracture in post-menopausal women by 47%
A meta-analysis showed exercise decreased anxiety by 48%
A low dose of exercise relieves depression in 30% of people, a higher dose works for 47% of people
Exercise is the #1 treatment for fatigue

Knowing that you should exercise or why you should exercise isn't the problem. Actually, getting up and doing it is. Here are some top tips for making sure you stick to your exercise plan:

Set realistic goals. Don't try to go from zero to hero overnight. Start with small, achievable goals and increase them gradually. Make it easy to win - that helps you build motivation and an exercise habit. For some people that might mean starting with a daily 10-minute walk. For some people, that bar is too high.

When we say make it easy to win, we mean easy. Your goal could be to scan your card at the gym 3 times a week. It might be putting on your walking shoes and going out the door. It might be one pushup. Start tiny.

Do activities you enjoy. Exercise isn’t punishment. Choose activities that are fun. It could be running, walking the dog, dancing, swimming, kickboxing, or playing a sport.

Schedule it. Schedule your workouts like you would any other important appointment. When people ask you to do something else during that time, say "Sorry, I've got an appointment." The more you make exercise a routine, the less likely you are to skip it.

Don't go it alone. Having someone waiting for you at the gym really motivates you to get there. Having support helps push you to work harder and motivates you when you're feeling down. Your support could be a friend, the other people in a group fitness class, or a trainer.

Mix it up. Try a new class. If you usually run at the same pace, try intervals. Walk a different route. Doing the same thing over and over again gets boring and leads to burnout. Keep things interesting to stay interested.

Track your progress. Bonus points if you find a way to make it visual somehow. Our brains love to see tasks checked off, a chart or numbers going up, and rings closing. Seeing how far you've come is a great motivator. Keep track of your workouts in a journal, make a spreadsheet, use an app or fitness tracker.

Bribes work. Celebrate your successes, no matter how small. Set a goal to work out 3 times this week and treat yourself to your favorite coffee when you do. Buy yourself a new workout outfit, get a massage, or anything else that will help you stay motivated when you reach milestones.

Adjust. Don't push yourself too hard, especially when you're starting out. If you're feeling tired and sore, take the intensity down. Plan rest days into your routine. Don't make your goal and plan so rigid that it's impossible to complete in the real world.

Forgive yourself! Everyone has setbacks. You are going to get sick. You are going to miss a workout. That is ok. Pick yourself up and get back on track. With the right mindset and a little perseverance, you can reach your fitness goals.

References:

Updating ACSM’s Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise 47(11):p 2473-2479, November 2015. https://journals.lww.com/acsm-msse/fulltext/2015/11000/updating_acsm_s_recommendations_for_exercise.28.aspx

Benefits of exercise for older adults: a review of existing evidence and current recommendations for the general population. Clinics in geriatric medicine 8.1 (1992): 35-50. https://www.sciencedirect.com/science/article/abs/pii/S0749069018304968

Exercise Acts as a Drug https://bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/j.1476-5381.2012.01970.x

Perceived Exercise Barriers https://doi.org/10.1002/art.22098

The Benefits of Exercise on Brain Health https://www.choosept.com/podcast/benefits-of-exercise-on-brain-health

Exercise Assessment and Prescription in the older adults and individuals at risk for functional decline https://learningcenter.apta.org/products/exercise-assessment-and-prescription-in-older-adults-and-individuals-at-risk-for-functional-decline?_gl=1*1c4v900*_ga*MTEwNjIzMzg2MS4xNjgxODQyODcw*_ga_ZZJK74HXNR*MTY5NzE5NzczNy4xMS4xLjE2OTcyMDAzODMuNTguMC4w&_ga=2.223614619.1495021570.1697197738-1106233861.1681842870

23 and ½ hours: What is the single best thing we can do for our healtt. https://www.youtube.com/watch?v=aUaInS6HIGo

Time Magazine: How To Keep New Year's Resolutions: https://time.com/6243642/how-to-keep-new-years-resolutions-2/

Building Muscle Strength and Size: A Guide to Resistance Training for Gym-Goers

Mon, 11 Mar 2024 16:20:32 GMT

"Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis"

This article delves into the science of resistance training to help you understand how different training variables impact muscle strength and size (hypertrophy) in healthy adults.

Why is Resistance Training Important?

Resistance training, often referred to as weight training or strength training, involves using weights or your own bodyweight to create resistance against your muscles. It's crucial for numerous health benefits, including:

Increased muscle strength and size: This translates to better physical performance in everyday activities and potentially reduces the risk of injuries.
Improved metabolic health: Resistance training can positively impact blood sugar control, body composition, and overall metabolic health.
Reduced chronic disease risk: Studies suggest resistance training may help combat chronic diseases like heart disease, type 2 diabetes, and some types of cancer.

Optimizing Your Resistance Training Program:

While all forms of resistance training offer benefits, the specific way you structure your program can influence the results you achieve. This article focuses on three key variables:

Load (weight): Lifting heavier weights generally leads to greater strength gains, while lighter weights might be more suitable for hypertrophy.
Sets: The number of sets you perform per exercise also plays a role. More sets are often associated with increased muscle growth.
Frequency: How often you train per week can impact your progress.

Key Findings from the Research:

This research, through a method called network meta-analysis (NMA), compared the effectiveness of various resistance training combinations on muscle strength and hypertrophy in healthy adults. Here are the key takeaways:

Most resistance training programs are effective: Compared to no exercise, nearly all training combinations in the study led to improvements in muscle strength and size.
Top-ranked strength programs involve heavier loads: The NMA suggests that programs incorporating heavier weights tend to rank higher for maximizing strength gains.

First: HM3 – higher load, multiple sets/exercise, ≥3 days/week resistance training.
Second: HM2 – higher load, multiple 2 sets/exercise, 2 days/week days/week resistance training.
Third: HM1 – higher load, multiple sets/exercise, 1 day/week day/week resistance training.

Top-ranked hypertrophy programs involve multiple sets: Training programs with more sets per exercise appear to be more effective for promoting muscle growth.

First: HM2 – higher load, multiple 2 sets/exercise, 2 days/week resistance training.
Second: LM1 – lower load, multiple sets/exercise, 1 day/week resistance training.
Third: LM2 – lower load, multiple sets/exercise, 2 days/week resistance training.

Frequency seems less impactful: The study suggests that training frequency might not be as crucial for strength and hypertrophy compared to load and sets, although more research is needed.

Putting it into Practice:

The good news is that you don't necessarily need to follow the "top-ranked" programs to benefit from resistance training. The most important takeaway is to consistently engage in any form of resistance training.

Here are some practical tips:

Consult a professional: They can help you design a safe and effective program tailored to your individual goals and fitness level.
Start gradually: Begin with lighter weights and gradually increase the intensity as you get stronger.
Focus on proper form: This is essential to prevent injuries and maximize the effectiveness of your workout.
Listen to your body: It's okay to take a rest day(s) when needed to avoid overtraining.

Conclusion:

"All [resistance training prescription] Rex promoted strength and hypertrophy compared with no exercise. The highest-ranked prescriptions for strength involved higher loads, whereas the highest-ranked prescriptions for hypertrophy included multiple sets."

Remember, consistency is key. By regularly incorporating resistance training into your routine, you can build muscle strength and size, improve your overall health, and reap the numerous benefits exercise offers.

---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Currier BS, Mcleod JC, Banfield L , et al. Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. British Journal of Sports Medicine 2023; 57: 1211-1220.

Physical Therapists Know Nutrition Is Fuel For Recovery

Thu, 04 Jan 2024 18:59:52 GMT

Physical therapy and nutrition are often seen as separate, but physical therapists know that they are deeply intertwined. To get the most out of PT, especially after an injury or surgery, successfully integrating both is crucial.

During recovery from an injury or surgery, the body is working to heal itself. Physical therapy activities and exercises are designed to help it along. Nutrition is literally the fuel that makes the whole process work. Patients who are low on fuel have a slower or incomplete recovery. Protein is a great example of a recovery fuel.

Protein provides the building blocks for tissue repair and muscle growth. Recovery from an injury increases the body's protein demand. People who don't eat enough will heal slower. The body will also struggle to build new muscle, which will lead to less mobility, range of motion and strength. That means it takes longer to get back to normal activities!

Healing also requires enough micronutrients, like vitamins and minerals. For example, vitamin C is needed to make collagen, which goes into bones, skin, and connective tissue. Vitamin D helps your body absorb calcium, which is important for healing fractures, or surgeries involving bones. Iron helps blood cells carry oxygen throughout your body, which is needed for healing in general. Again, being low on any of these micronutrients affects healing.

Poor nutrition can affect people before they end up in the physical therapy clinic. In fact, it can directly contribute to the reasons they are there. Being overweight leads to a higher risk for cardiovascular disease, stroke, osteoarthritis, back pain, diabetes, sleep apnea, and more.

All of these are conditions that might lead to the need for physical therapy, or that impact healing from injury. Eating a healthy diet is the most effective way to reduce body weight. Combining a healthy diet with exercise is even better.

As an example, an 18-month study of 450 people with knee osteoarthritis showed that the group that lost weight through diet and exercise had less pain, better walking speed, and lower joint forces in their knees than groups who either only lost weight, or only exercised. Studies have also shown that people who are overweight or obese are 2.5 to 4.5 times more likely to develop knee OA.

While physical therapists are not authorized to provide individual diet plans or medical nutritional advice, they can still help with nutrition. Physical therapists can screen for potential nutritional deficiencies or imbalances that may impact a patient's progress in physical therapy or their overall health. They can educate people on the importance of nutrition for various aspects of rehabilitation and recovery, general guidance on healthy eating patterns, portion control, and choosing nutrient-rich foods. Physical therapists also recognize that overall health and well-being involve various factors, including proper nutrition. They can encourage patients to adopt healthy lifestyle habits that include a balanced diet alongside regular exercise and proper sleep hygiene.

Finally, when a patient's nutrition needs exceed what they can provide, a physical therapist can make a referral to a registered dietician or other qualified healthcare professional for help in dealing with complex nutritional needs or recommending specific dietary changes.

While they're known for being movement experts, physical therapists know that great movement requires the best fuel. They use their knowledge to help patients combine both to get the most out of recovery.

What does PT stand for?

info@acephys.com (Adrian Cantu) — Wed, 28 Jun 2023 15:18:52 GMT

PTs, physical therapists are highly trained health care professionals who diagnose and treat a wide range of movement disorders. They use evidence-based interventions to help patients improve their physical function and quality of life.

The training that PTs receive through accredited physical therapy education programs and the licensing requirements they must meet—including passing a national competency examination—ensure that the public is served by professionals with the necessary knowledge, skills, and abilities.

Allowing terms and titles such as "physical therapist" and "physical therapy" to be used by individuals without these unique qualifications weakens the profession and puts the public at risk.

You might be asking yourself are there any other terms or titles that are protected? Yes, there are! Here are other terms and titles that are protected.

Physiotherapy
Physiotherapist
PT (state licensure designation for physical therapists)
Educational degrees obtained by physical therapists that are used with the state licensure designation of PT, such as DPT or MPT

All of these terms and titles are NOT generic terms that can be used by anybody.

There are several reasons why term and title protection matters for physical therapists and the public they serve.

Protecting patient safety.
When patients seek physical therapy services, they have the right to expect that they will be treated by a qualified professional. Term and title protection helps to ensure that patients receive care from PTs who have the education, training, and experience necessary to provide safe and effective care.
Promoting public trust.
When the public knows that only qualified professionals can use the terms "physical therapist" and "physical therapy," they are more likely to trust that they are receiving quality care. This can lead to increased use of physical therapy services, which can help to improve the health and well-being of millions of people.
Enhancing the profession.
Term and title protection helps to protect the integrity of the physical therapy profession. It also helps to promote public awareness of the important role that PTs play in the health care system.

You can help to protect term and title protection for physical therapists. By working together, we can help to ensure that the public continues to receive safe and effective physical therapy services from qualified professionals.

Term and title protection is an important issue for physical therapists and the public they serve. It is important to protect the use of the terms "physical therapist" and "physical therapy" in order to ensure that patients receive safe and effective care from qualified professionals. You can help to protect term and title protection by contacting your state legislators, educating your friends and family, and reporting any instances of unauthorized use of these terms.

REFERENCE:

The importance of term and title protection. APTA. (2019, October 1). Retrieved October 11, 2022, from https://www.apta.org/advocacy/issues/term-and-title-protection/the-importance-of-term-and-title-protection#:~:text=The%20use%20of%20the%20licensure,state%20to%20practice%20physical%20therapy.

National Arthritis Month

Wed, 17 May 2023 13:51:30 GMT

May is National Arthritis Month; a time to raise awareness and support for the millions of Americans living with arthritis. Arthritis is a common condition that causes pain, stiffness, and swelling in the joints. According to the CDC, arthritis affects more than 54 million adults in the United States. That makes it one of the leading causes of disability.

But there is hope for people with arthritis. Physical therapy is a proven and effective treatment to manage symptoms, improve function, and enhance quality of life. Physical therapists are licensed professionals who evaluate and treat conditions that limit the body's ability to move and perform daily activities. They can also teach you how to prevent or reduce the impact of arthritis on your health and well-being.

Physical therapy for arthritis can help you:

· Ease pain . Physical therapists can use things like massage, joint mobilizations, exercise, braces or splints, to relieve pain and inflammation in the affected joints.

· Increase range of motion . Physical therapists can design a personalized exercise program that includes stretching, strengthening, coordination, and balance exercises to improve your flexibility and mobility.

· Improve movement patterns . Physical therapists can teach you proper posture and body mechanics for common activities, such as getting in and out of chairs, climbing stairs, walking, or working. This can help protect your joints to slow down or prevent progression of your symptoms.

· Enhance your fitness level . Physical therapists can help you create a home workout routine that matches your goals and abilities. They can also show you how to exercise safely and effectively without aggravating your arthritis symptoms.

· Maintain function . Physical therapy can help you maintain or restore your ability to perform everyday tasks like cooking, gardening, shopping, or playing with your children or grandchildren.

Physical therapy treatment for arthritis is based on scientific evidence and tailored to your individual needs. It can also complement other treatments for arthritis, such as medications, bracing, or topical products. Research has shown that physical therapy can be more effective than steroid injections at reducing pain and disability in people with knee osteoarthritis. It can also have positive effects on fatigue, cardio fitness, cognition, and body composition in people with rheumatoid arthritis.

If you have arthritis or know someone who does, don't let this month pass by without taking action. Contact your physical therapist for an appointment. You can also visit the websites of the American Physical Therapy Association (APTA) or the Arthritis Foundation to find a physical therapist near you or learn more about physical therapy for arthritis.

Celebrate National Arthritis Month by taking charge of your health and your life with physical therapy!

REFERENCES:

(1) How Does Physical Therapy Help Arthritis?. https://www.healthline.com/health/arthritis/does-physical-therapy-help-arthritis .

(2) Physical Therapy for Arthritis. https://www.arthritis.org/health-wellness/treatment/complementary-therapies/physical-therapies/physical-therapy-for-arthritis .

(3) Ways physical therapy can alleviate arthritis pain. https://www.medicalnewstoday.com/articles/physical-therapy-for-arthritis .

Physical Therapists Help Active People Stay Active

Tue, 11 Apr 2023 11:32:37 GMT

Active people of all types can benefit from the expertise of a physical therapist. Athletes, weekend warriors, and people who work in physically demanding jobs all need strength, mobility, coordination, and endurance. Physical therapists are experts in human movement that help active people stay that way.

Physical therapists can help with performance. They can break down the requirements of a specific physical task and then design a training program that will help people meet those demands. A program designed by a physical therapist will improve strength, flexibility, coordination, agility and speed. It will focus on improving areas where a person is weak while also further improving areas of strength.

While looking at an athlete or active person’s strength, mobility, balance, and coordination to improve performance, they’ll also be looking to identify issues that could lead to injury. The plan created by a physical therapist will include exercises or activities to specifically address these areas. A physical therapist can also assess an existing training plan and help to identify areas that may lead to sprains, strains, or over training.

No matter how much training and injury prevention someone does, injuries sometimes happen.

Physical therapists have the knowledge and skills to help people recover from injuries faster. In cases of severe injuries, physical therapists help people recover from surgery. But in some cases, a physical therapist can help people with injuries avoid surgery in the first place.

Physical Therapy is more than just a way to get back on your feet after an injury - it also helps people stay at the top of their game. Whether it’s an athlete, a dancer, or someone who wants to stay in shape, physical therapy can help you reach your performance goals. With the right exercises and treatments, physical therapists help people improve strength, flexibility, and endurance so you perform at your best while lowering injury risk.

What Should I Do for Fibromyalgia?

Thu, 23 Mar 2023 17:31:42 GMT

Fibromyalgia causes widespread pain, fatigue, and cognitive issues. It can be difficult to manage and can severely impact quality of life. Nearly 5 million people in the United States have been diagnosed with this chronic condition. It usually shows up between the ages of 30 and 50, and 80% to 90% of the people affected are women. There is no cure, but a combination of exercise, modalities and education can help manage symptoms.

Physical therapists are well known as experts in exercise, so they're an obvious choice when it comes to helping people with fibromyalgia. The right exercise routine can help these patients with pain, fatigue, sleep disturbances, depression, and more. A combination of strengthening, stretching and aerobic exercise is the most effective. Patients and therapists work together to find the right type and intensity of exercise to best manage symptoms.

Therapists also have a large choice of other treatments to help people with fibromyalgia. Gentle manual therapy and massage have been shown to help reduce pain and muscle stiffness caused by fibromyalgia. Physical therapists also use modalities to reduce symptoms. Examples include electrical stimulation, laser, biofeedback, and dry needling in states where it is allowed .

In addition to land-based exercise, some clinics also have the option of aquatic therapy. This combines the benefits of exercise with the warmth of a therapeutic pool.

Because physical therapists spend so much time with their patients, they can handle the education component too. They help people with fibromyalgia understand what's going on, and what they can do about it. Research shows that people with more knowledge about their condition have better outcomes, more confidence, and cope better.

Physical therapists help people with pain management, strength, mobility, fatigue and function to relieve their symptoms and improve the quality of their lives. While we still don't have a cure for fibromyalgia, people can move through it with the right help.

Should I Schedule an Annual Physical Therapy Exam?

info@acephys.com (Adrian Cantu) — Tue, 03 Jan 2023 20:57:58 GMT

Annual physical therapy exams aren't as common as a yearly physical or a regular checkup with the dentist. However, research shows that moving well is important, so an annual check to find small changes in strength, balance, coordination, or mobility makes sense.

An annual physical therapy exam is quick and easy. They usually include a history of your injuries, a complete health history, and a review of your movement goals - do you want to run a marathon or just get on and off the floor easier when you play with your grandkids? Your physical therapist will then assess your strength, balance, coordination, flexibility, and more. What happens next depends on the results of the exam. You may be good to go for another year, get a few updates to your exercise program, have a short course of physical therapy, or receive a referral to another medical provider if they find something that physical therapy won't help with.

There is strong evidence suggesting that movement is a valuable predictor of future health and resilience against disease. Moving well can keep you healthier and help you live longer. There are a few simple tests that that show the power of movement when it comes to predicting future health:

First is gait velocity, which is simply how fast you walk. Studies have shown that if your typical walking speed is over 1 m/s or 3.3 ft/s, you're likely able to complete typical daily activities independently. You're also less likely to be hospitalized and less likely to have adverse events like falls.

Another series of studies suggest that if you can go from standing to sitting on the floor and back to standing without using your hands, you're a lot less likely to die than someone who can't. It's called the sitting-rising test. You can find the instructions and examples with a quick internet search.

Notice that both gait velocity and the sitting-rising test aren't specific to any one thing. The risk of hospitalization in the gait velocity studies was hospitalization for any reason. Death in the sitting-rising studies was death from anything. So science says that moving well is incredibly important to your overall health. It's also important for your quality of life. Considering that moving well impacts your quality of life both now and later, having a regular physical therapy check up to find problems early is one of the best things you can do for yourself this year.

Don't Let the Holidays Stop You

info@acephys.com (Adrian Cantu) — Wed, 14 Dec 2022 17:45:00 GMT

There are so many things to do this time of year like cooking, parties, shopping, and travel. Physical therapy often gets put at the bottom of the list. But if you're in physical therapy over the holidays, there's a reason. It might be pain, a recent surgery, or just not moving the way you'd like. Any of these things will put a damper on your holiday season, so keeping up with your physical therapy is important. Here are some tips to make it easier.

The crazy schedule is part of what makes the holidays challenging. That's why planning is extra important right now. Your schedule isn't the only one that's full this time of year - so is your physical therapist's. Plan and schedule your appointments well in advance. You'll get the times and days that work best for you, and you'll already have your physical therapy appointments in your calendar to plan around.

Hopefully you have a regular time to exercise. With the holiday mania about to shake up your routine, that time may no longer work. Think about when you're going to exercise ahead of time, and you'll stay consistent.

Planning won't solve all of the holiday challenges though. Be ready to work with your physical therapist and make modifications to your treatment.

You might have to modify your plan of care and attend fewer sessions for a week or two. If your physical therapist knows this, they can give you a few extra things to work on at home so you don't fall behind. If you find that getting in all of your home exercises is tough, your physical therapist might be able to temporarily reduce the number of exercises you're doing with a focus on maintaining your progress through the busy season.

The holidays are a special time of year. Keeping up with your health and your physical therapy can be challenging during this time. But you don't have to fall behind. With some planning and flexibility, you can stay healthy, survive the holidays and head into next year with good momentum!

Who Can Physical Therapy Help?

info@acephys.com (Adrian Cantu) — Thu, 01 Dec 2022 17:15:00 GMT

Physical therapists are experts in human movement who are trained to evaluate and treat all kinds of musculoskeletal issues. They are highly trained in prescribing and p rogressing exercise to help people move and feel better. Because everyone moves and everyone can benefit from exercise, physical therapists can help people through their entire lives.

Some people see a physical therapist shortly after birth. The most common reasons a baby would need to see a physical therapist would be something like torticollis or cerebral palsy. Torticollis is a postural issue that causes babies to hold their heads tipped to one side. Cerebral palsy is a neurological disorder that causes difficulty with movement and coordination.

As children continue to grow, some have trouble hitting their motor milestones - like rolling, crawling, or walking. Physical therapists can use their expertise to help encourage development of motor skills and coordination to get these children back on track.

Sports injuries become more common in adolescents. Whether it's an ankle sprain, or an ACL surgery, a physical therapist can help. Some adolescents have issues from the rapid growth their bodies go through. Things like growth plate fractures, growing pains, Osgood-Schlatter's disease, and Sever's disease are all common in adolescence.

As adults, a lot of us will have back pain - studies say up to 80% of us. Physical therapy is one of the first treatments recommended for back pain. Physical therapists also see injured adults. It could be from weekend warrior type sports injuries, overuse, or from an accident at work. Some adults also start to show symptoms of diseases like multiple sclerosis, or myositis which also benefit from physical therapy.

Later in life, people tend to accumulate more health issues that impact their ability to move. Issues like arthritis, joint replacements, strokes, and heart attacks are all things a physical therapist can help with. Physical therapists also help people age better - keeping them moving with exercise programs that help reduce falls, or helping them make adaptations and modifications to keep them in their homes safely.

Movement is a constant in life. As movement experts, physical therapists can help people of any age. Some specialize in treating pediatric patients, and some specialize in treating geriatric patients, but all physical therapists have the expertise to help people move better.

Am I Eating Healthy?

info@acephys.com (Adrian Cantu) — Wed, 23 Nov 2022 17:15:00 GMT

The "Rate Your Plate" test measures the nutrition content you typically choose. It uses 16 food categories: red meat, organ meat, legumes, eggs, dairy products (including milk, cheese, and frozen dairy desserts), fats and oils, snacks, desserts and sweets, grain products, fruits, and vegetables.

It also asks information on food preparation methods as well as the amount of animal protein a person intakes.

This assessment is meant to determine the quality of food intake an individual consumes. It should be used by those who are trying to better their food selection for healthier options.

Reference:

Donahue, Amanda, et al. “Rate Your Plate (RYP).” APTA, https://www.apta.org/patient-care/evidence-based-practice-resources/test-measures/rate-your-plate.

Should I Push Through an Injury?

info@acephys.com (Adrian Cantu) — Wed, 09 Nov 2022 16:31:12 GMT

I t's well known that athletes hide injuries, but they're not the only group known to do this. Performers like dancers keep injury secrets, and so do workers in all types of jobs.

These groups might seem diverse, but they have a lot in common when we look at the reasons they hide injuries.

Stigma is the first resason people hide injuries. There have been big improvements in the culture around sports, performing arts, and worker's comp ensation , but some people still have the old "no pain, no gain" attitude. To some people, reporting an injury is an act of weakness, or a way of letting the team down.

In addition to this internal pressure, there can also be external pressure from coaches, parents, teammates, supervisors, or fans to keep playing or working.

The second reason people hide injuries is because they're afraid of what they'll lose. With the focus on head injuries in recent years, athletes that get hit in the head know if they report concussion symptoms, they're coming out of the game. Workers who get hurt on the job fear loss of pay, or loss of their job. Performers who get hurt might fear that their replacement will outshine them on the stage and take their place.

When it comes to reporting injuries, athletes have a third incentive not to report being hurt - competitive advantage. If an opposing team knows a player is injured, and what the injury is, they might be able to take advantage of it. For example, if a football team has a running quarterback that has an ankle injury, it will change how the opposing defense plays.

These reasons all make some sense, but they're also all shortsighted. Finishing a game, dancing tomorrow night, or working one more shift are never worth your long term health. Hiding a minor injury can turn it into a major one. It's never weak to report an injury and you're not letting your teammates, or coworkers down. If you're not up to your best, you owe it to the people counting on you to let them know. Letting a healthy player, performer, or worker take your place is the right thing to do. If you're injured, don't hide it! Let the right people know, then go to the right person for help - your physical therapist!

What is Turf Toe?

info@acephys.com (Adrian Cantu) — Thu, 13 Oct 2022 17:14:17 GMT

Turf toe is a common injury that happens in sports where the big toe is extended past its normal limits while the ankle is pointed downwards at the same time. The injury occurs to the bottom surface of the big toe at the joint itself.

Turf toe injuries are classified into 3 different grades:

Grade I injuries are considered less severe and are typically more over stretching of the tissues than anything. They will present with minimal swelling or tenderness. Grade I injuries are typically treated with icing, taping, an an in-shoe orthotic. The person is allowed to return to their sport(s) at their tolerance and do not usually miss a lot of time.

Grade II injuries are a partial tear of the capsule of the joint. This grade of injury is partially treated by not allowing the person to place weight on the foot and missing at least 2 weeks from their sport(s).

Grade III injuries are complete tears of the tissue on the bottom of the big toe. The individual will miss significant time from their sport(s) sometimes more than 6 months. Some of these injuries will unfortunately fail conservative treatment and require surgery.

The number of turf toe injuries has increased, but this is mainly because the amount of athletes participating in sports has increased. The NCAA has estimated that college football players experience a range of 0.46 to 0.53 turf toe injuries per team per season. Whereas the NFL has estimated turf toe injuries to occur as high as 11%.

If you have potentially suffered a turf toe injury, then call your physical therapist today!

Reference List

Vopat ML, Hassan M, Poppe T, et al. Return to Sport After Turf Toe Injuries: A Systematic Review and Meta-analysis. Orthopaedic Journal of Sports Medicine. 2019;7(10):N.PAG. doi:10.1177/2325967119875133

Why Should I See a Physical Therapist?

info@acephys.com (Adrian Cantu) — Wed, 28 Sep 2022 16:15:02 GMT

Why should you see a Physical Therapist? What a great question!

First of all, physical therapists are movement experts that want to improve your quality of life through hands-on case, education, and prescription movement , NOT prescription medication. We help people , just like you, maintain or even restore as much function as possible.

Second, the evidence is clear that physical therapy is safe, effective, and the best first option for numerous symptoms and conditions you might be facing.

You might be asking yourself, "what are examples of the symptoms or conditions a physical therapist can help with?"

Well, here are just a few examples of symptoms:

knee pain

low back pain

neck pain

chronic pain

headaches

And here are a few examples of conditions:

herniated disk

osteoarthritis

rotator cuff tear

shoulder impingement

Third, you are the main focus of your return to the life you want. You have the say in your treatment plan so that it is specific to your goals, and lifestyle. Physical therapists will create a plan specific to your needs and challenges. We work together with you to use strategies and assist you in achiev ing your goals. We help people of all ages and abilities .

If you are still unsure if you should see a physical therapist, then I recommend you call and speak with one today!

Stop Waiting for Your Pain to Get Better on Its Own

info@acephys.com (Adrian Cantu) — Thu, 08 Sep 2022 16:30:00 GMT

A lot of times we think we can do what we used to before either taking a break or an injury. While this is admirable to have the desire to push yourself, it is not always the best decision. Deconditioning of your body can happen in as little as 2 weeks! This means the work you put in for strength and endurance will be lost.

Now after hearing this, it should be natural to think "maybe I shouldn't put that much weight on the bar". Unfortunately, this does not always happen. What tends to happen is people try something they did thinking they are still in their prime and hurt themselves. I see countless times in the gym people "ego lifting". This is where the person tries to do more than they typically do without proper training for that amount of weight.

As a physical therapist, a movement specialist, I educate people on proper tissue loading. Simply because you can lift a certain amount of weight, doesn't mean you should. What also tends to happen if a person has hurt themselves is they will either turn to "Dr. Google" for answers instead of a medical professional or just wait and see if it gets better on its own.

If there is another reason why you don't think you should see a medical professional, I would certainly love to hear it. Whatever the reason might be, medical professionals should make you feel heard and empowered.

Technology these days has allowed medical professionals the opportunity to not only see you in person but virtually too. The last thing we want is for individuals to be at home suffering when they could feel better with some help.

The benefits of physical therapy are not only for individuals who are recovering from an injury but also to strengthen the body to minimize the risk of problems in the future. Physical therapists use movement, exercise, and stretches to target problematic areas. We monitor our patient's progress to ensure they are going down the right path.

Other benefits of physical therapy include:

- Reducing or eliminating pain

- Avoiding surgery

- Recovering from or preventing a sports injury

- Improving balance

- Managing age-related issues

If you are dealing with pain and not finding relief, then please contact your physical therapist today!

Can Physical Therapy Help Arthritis?

info@acephys.com (Adrian Cantu) — Mon, 15 Aug 2022 17:30:00 GMT

Arthritis is a chronic condition that causes inflammation of the joints. It can cause pain, stiffness, and swelling. The hips, knees, hands, and spine are the most commonly affected joints. Arthritis is not a single disease but an umbrella term that includes a variety of different types. Some of the more common examples are osteoarthritis, rheumatoid arthritis, gout, psoriatic arthritis and ankylosing spondylitis.

While physical therapy might not be the first treatment you think of for arthritis, it probably should be. A lot of people with arthritis choose to use medication to manage their pain, stop activities that hurt, and wait for things to get bad enough to have a joint replacement. But this isn't a great plan - all medications have side effects, even over the counter ones. Reducing activity leads to muscle atrophy and even stiffer joints. Even though joint replacement surgery usually has good outcomes, it does come with its own set of risks and a painful recovery.

Physical therapy has been extensively researched as a treatment for arthritis, and demonstrates good outcomes. Physical therapists typically start with exercise as the base for arthritis treatment. Exercise helps to regain lost joint motion, decrease feelings of stiffness, and strengthen muscles surrounding the affected joint. These benefits are all somewhat obvious. What surprises many people is that exercise has been shown to be as effective as medication for pain relief in many types of arthritis, without the side effects.

Physical therapy has more to offer people with arthritis than just exercise though. Education helps people understand their condition, what to expect, and how to manage it. As experts in human movement, physical therapists are especially good at helping people modify the way they perform certain tasks or activities to reduce strain on joints affected by arthritis. They can also suggest ways to modify the environment at work or home to reduce pain and improve function. They may also suggest things like braces, orthotics, or other devices that can help maintain mobility and reduce pain. On top of all of that, Physical Therapy has been proven to be a cost effective treatment, too.

With so many techniques that are proven effective in helping people with arthritis, physical therapy is a recommended first line treatment for many types of arthritis. Now that you have a better understanding of what Physical Therapy can do, hopefully you'll think of Physical Therapy first when you think of arthritis too.

References:

Research (peer-reviewed)
PT for juvenile RA - https://pubmed.ncbi.nlm.nih.gov/1946625/
PT for hip and knee OA - https://pubmed.ncbi.nlm.nih.gov/33034560/
Systematic Review for Juvenile RA - https://pubmed.ncbi.nlm.nih.gov/28729171/
Articles and Content
Effectiveness and Cost-Effectiveness of Physical Therapy for Knee Osteoarthritis- https://www.rheumatology.org/About-Us/Newsroom/Press-Releases/ID/718
Can physical therapy reduce arthritis pain? - https://www.medicalnewstoday.com/articles/physical-therapy-for-arthritis

Are You Becoming Deconditioned?

info@acephys.com (Adrian Cantu) — Fri, 05 Aug 2022 17:15:00 GMT

The lazy days of summer due to the excessive heat outside has led some people to reduced levels of activity. For most people running or biking alone isn't as much fun as a group run or ride. However, just as exercising changes your body to be more healthy and fit, not exercising does the opposite. This process is called deconditioning.

Use it or lose it

Without regular doses of exercise and activity, the body will decondition. Typically, cardiovascular fitness is reduced first, followed by muscular strength. As people become less fit and activity becomes harder, they do less, leading to further deconditioning and down into a vicious cycle. Deconditioning can also lead to more aches and pains, illness and disease. It only takes two weeks without exercise to have significant loss of cardiovascular fitness. Two to eight months of detraining can erase virtually all of your gains.

Reversing the loss

The best way to deal with deconditioning is to prevent it in the first place. If you're just undergoing a period of increased time commitments at work or with family, using a shortened exercise routine can help minimize your losses. Even one session a week will help you keep most of what you've gained. Other options are to use shorter but more intense interval training sessions, or breaking up your activity into multiple short chunks during the day. If your layoff was longer, it may take just as long to retrain as it did to make the gains initially. A physical therapist can help get you back on the right track if you're having trouble getting started, or if aches and pains are making it difficult to get moving again. For people who have reduced their activity levels because of injury or illness, a Physical Therapist can not only help you recover faster, but they can also find activities to maintain your fitness while safely working around an injury or illness.

What brings you to physical therapy today?

info@acephys.com (Adrian Cantu) — Wed, 27 Jul 2022 17:00:01 GMT

When you kick off a new project at work, chances are you spend a fair amount of time setting and reviewing goals. These goals help you—and those you’ll be working with—get a clear sense of what you’re looking to achieve and begin to map out a plan of attack. Along with specific goals, you also probably find it helpful to set some key milestones to ensure that you stay on task and to prevent your motivation from waning.

These same principles apply when going to physical therapy for an injury. Communicating what you hope to get out your therapy sessions can help your physical therapist to individualize the treatment plan and design an exercise program that aligns with your goals. The idea is to move from “I’m here because my knee hurts” to “I’d like my knee to feel better so I can get back to doing X, Y and Z.”

Let’s talk about a concrete example to illustrate goal-setting in action: A father of three ruptures his Achilles tendon while playing a game of pickup basketball after work. When he lands in rehab, he explains to his physical therapist that he’s due to walk his oldest daughter down the aisle at her wedding in a few months. This gives the physical therapist a specific goal—and a timeline—to aim for. Of course, not every patient has a goal tied to such a momentous occasion. It can be as simple as carrying your groceries to your car unassisted or lifting your grandchild into a high chair. Either way, it’s important to have goals—and to communicate them clearly to your physical therapist.

Your physical therapist wants you to get better but without the right guidance from you, he might default to following a checklist and design a program that unknowingly misses your goals. Only you know precisely what you want out of physical therapy: If you have a wrist injury and getting back to your knitting hobby is important to you, then be specific! Another patient could come in with the same injury but have completely different goals, so guide your physical therapist to help you achieve what’s most important.

Proper communication ensures success, and that means you can’t passively participate in your care and simply listen to what the physical therapist recommends. Instead, communication needs to be a two-way street. So next time you’re at physical therapy, speak up: Make sure that your physical therapist knows precisely why you’ve made the appointment, what you hope to get out of it and why it’s important to you. This information not only helps your physical therapist make important decisions about your care but also to think of new ways to keep you motivated during therapy.

If you find yourself making an appointment to see a physical therapist for a new injury or a nagging pain, make sure that you prepare in advance. Being prepared to answer this one simple question can help to ensure that rehab is a success: What brings you to physical therapy today? After all, you wouldn’t walk into a kickoff meeting at work without first giving some thought to the goals that you planned to share with your team, would you?

#1 Thing to Improve Your Physical Therapy Experience

info@acephys.com (Adrian Cantu) — Wed, 20 Jul 2022 17:00:00 GMT

Dealing with the pain and limited mobility associated with an injury or illness can be stressful for so many reasons. You might have questions like, “How long will I be sidelined?” and “What do I need to do to get better?” Or maybe you’re worried about how you’ll pick your children up from school, walk to the train for your commute or prepare meals for your family.

These are all perfectly normal concerns. Luckily, there are some ways that you can gain control over the situation and ensure that you return to the activities you care most about—especially if physical therapy is part of your plan.

What you can do before your very first appointment—and during physical therapy—to take control of that injury-related stress? First and foremost, it’s important to come prepared for physical therapy. And no, I’m not talking about dressing appropriately and arriving on time (or even better, 15 minutes ahead of your scheduled appointment). That stuff is important, of course, but there’s one thing you can do in the days leading up to your appointment that will set you up for success.

Any guesses? I’m talking about starting a list. What kind of list? Well, every time that you feel pain in the affected area or notice an activity that is harder than it was pre-injury, add it to the list! And the more specific you are, the better. Here’s an example to help drive this point home: Let’s say that you’re recovering from a moderate meniscus tear and you have an appointment with your physical therapist in three days. Take notes on how your knee feels first thing in the morning after you’ve been off your feet. How does your knee react when you stand up from a chair—does it feel unstable? Or do you find that you need to clutch the back of the couch on your way to the bathroom? Sharing each of these details helps your physical therapist understand your limitations beyond the injury printed on your intake form.

Now let’s take that list a step farther and add some details about the activities that you typically participate in on a regular basis. Let’s say that you normally play a weekly round of golf, spend your mornings weeding your garden or meet up with friends for a four-mile walk two evenings a week. These activities have become an important part of your life so let’s make sure that they’re factored into your list, perhaps in the “what you hope to get out of physical therapy” category. Painting a clear picture of how active you are—and what types of activities and sports you participate in—can help your physical therapist design an individualized treatment plan and to better help you on your road to recovery.

Have you been to physical therapy lately for an injury? Did you find anything else that helped maximize your time in rehab or that improved communication with your physical therapist?

PT First for Back Pain

info@acephys.com (Adrian Cantu) — Wed, 13 Jul 2022 17:00:00 GMT

Chances are, you or someone you know has had back pain. Each year 15% of the population has their first episode of back pain, and over the course of our lives, 80% of us will have back pain. Even though back pain is common, the medical community does a poor job managing it. Stories of chronic pain, opioid use, multiple surgeries, and a lifetime of disability are far too common.

Let’s look at some of the common treatments for low back pain and see how they stack up against physical therapy:

Medication

Low back pain is the #1 reason for opioid prescription in the US, however in 2106, the CDC recommended against the use of opioids for back pain in favor of “non-drug treatments like physical therapy.”

Imaging

Having an X-ray or MRI for back pain is common, however it’s rarely needed or helpful. Research has NEVER demonstrated a link between imaging and symptoms. As we age, degenerative changes on imaging is common.

● 90% of people age 50 to 55 have disc degeneration when imaged, whether they have symptoms or not

● In 2015 a study that looked at 1,211 MRI scans of people with no pain found that 87.6% had a disc bulge

● Just getting an image increases the chances that you’ll have surgery by 34%

Surgery

The US has sky high rates for back surgeries - 40% higher than any other country and 5x higher than the UK. You’d think that with all the back surgeries we do, we’d be pretty good at it but the outcomes are terrible!

A worker’s comp study looked at 725 people who had spinal fusions versus 725 people who didn’t. The surgical group had:

● A 1 in 4 chance of a repeat surgery

● A 1 in 3 chance of a major complication

● A 1 in 3 chance of never returning to work again

Physical Therapy

● Current clinical practice guidelines support manual therapy and exercise

● Research proves that early physical therapy lead to better outcomes with lower costs, and decreases the risk of surgery, unnecessary imaging, and use of opioids

● A study of 122,723 people with low back pain who started physical therapy within 14 days found that it decreased the cost to treat back pain by 60%

● Unfortunately only 2% of people with back pain start with physical therapy, and only 7% get to physical therapy within 90 days.

Despite the data showing that physical therapy is the most effective, safest, and lowest cost option to treat low back pain, most people take far too long to get there. Almost every state has direct access, meaning that you can go directly to a physical therapist without a doctor’s referral. If you see your doctor for back pain, and physical therapy isn’t one of the first treatment options, ask for it!

Positive Expectations Lead to Positive Outcomes

info@acephys.com (Adrian Cantu) — Wed, 06 Jul 2022 17:00:00 GMT

Research has shown that the idea behind the self-fulfilling prophecy is true. People who believe they'll succeed put in more effort. They're more willing to try new things, take some risks and keep trying after failures or setbacks. People with negative attitudes take the first failure or setback as confirmation that whatever they're trying won't work or isn't possible, and give up. Why waste time and effort on something that's doomed to failure anyway?

Research on attitudes of rehab patients show this to be true in recovery as well. A review of 23 articles looking at outcomes for shoulder pain found a few interesting things. First, patients who expected to recover and believed that they had some control of the outcome, ended up doing better than those who didn't. Second, optimistic patients were found to have less pain and disability after completing rehab. Third, patients who believed they'd have pain and disability after surgery tended to have - you guessed it - pain and disability after their surgery. Research says that patients tend to get what they expect.

Patient attitudes are important, but what about therapists'? There isn't much research specific to PT, but there is a study done in elementary schools that might give us some clues. Two psychologists - Rosenthal and Jacobs did a study that found teacher expectations had an influence on student performance. They told teachers that randomly selected students in their classes were tested and found to be "late bloomers". These students were expected to show large improvements in academic performance during the school year. When the students were tested 8 months later, the students the teachers believed would improve the most, did.

It's pretty easy to see how this could cross over into a PT clinic. If A PT thinks a patient can get better, they'll probably put more effort into designing a program, spend more time with them and push them harder than someone they don't believe has a lot of room for improvement.

When the patient and therapist both expect a good outcome, they usually get one.

Physical Therapy Helps with Movement Journey of Life

info@acephys.com (Adrian Cantu) — Wed, 29 Jun 2022 17:00:00 GMT

The transition from heating our homes to cooling our homes is right around the corner. No matter what method you use to cool your home during the warm spring and summer months (central air conditioning, window units, or fans and dehumidifiers), each spring you cross your fingers that your approach still works. If not, you might be calling an expert for a tune-up, or in extreme circumstances, you might need a complete overhaul.

Just like an AC system that has probably been dormant for many months of the year, a body that hasn’t been physically engaged on a regular basis may have trouble getting started again. And yet, this time of year, the warm temps draw many people to city and suburban streets, tracks and trails, ready to take that first run of the season. A good percentage of these spring runners haven’t kept up their strides throughout the winter. It should come as no surprise that a 4-mile run for a previously inactive person is going to stir up a few aches and pains.

Especially as we age, our ability to move undergoes changes. But whether we’re talking about a college student or a retiree, returning to an activity without proper planning is a recipe for disaster. That’s where physical therapy comes in. Physical therapists are trained to treat injuries and ease pain, but they can also help their patients prevent injuries and safely prepare to participate in new activities.

Think of physical therapists as “movement consultants” who can ensure that your body is physically ready to tackle a new challenge—or resume a favorite leisure activity. Here’s another example to illustrate what we’re talking about: Let’s say that you play in an adult soccer league and you’re preparing to play in your first game of the season in a few weeks. You probably hung up your cleats when the last season ended months ago, but expect to pick up just where you left off. But it’s simply too much to ask for your debut on the field to be on the same level as the last game of the previous season, when you likely had reached peak performance.

This is a good time for your physical therapist to step in and help you shake off the rust. The movement specialist can customize an exercise plan to help you slowly return to sport and avoid an injury that could sideline you for the whole season. Or like cleaning the filters before firing up your air conditioner for the first time this year, the rehab expert can help to ensure that your body is prepared to return to its former activity level following a hiatus.

Can Physical Therapy Help with Heart Issues?

info@acephys.com (Adrian Cantu) — Wed, 22 Jun 2022 17:00:02 GMT

Even COVID-19 hasn't knocked heart disease off the top of the list as the leading cause of death and disability. Taking care of your heart is important. When it comes to heart health, most people think about things like eating right, avoiding smoking, and exercising regularly. What most people don't think about is calling their physical therapist.

If you're regularly going for a run or swimming laps, you don't need help from your physical therapist. But 3 out of 4 adults aren't exercising regularly. For those folks, a physical therapist may be just the person they need. It's not uncommon to get injured, then never get back to the old routine. A physical therapist can help with the old injury and design a plan to safely return to regular activities.

It's also not uncommon for people to try to be more active on their own, only to stir up pain somewhere - like their back, hip, or shoulder. A physical therapist can help with that too. They'll figure out the cause of the pain, help correct it, and implement a plan to help that person reach their goals.

Physical therapists can also help to safely increase activity levels after a major medical issue like a heart attack, stroke, or even cancer. Recent research has shown improvements in cardiovascular fitness, fatigue levels and even pain in cancer patients who participate in a personalized physical fitness plan from a physical therapist.

Whatever barriers to physical activity exist, a physical therapist can likely help overcome them. As movement experts, physical therapists are trained to deal with a variety of conditions. They can help you work around whatever issues you have so you can safely elevate your heart rate and keep cardiovascular disease away.

Ask Your Physical Therapist to Screen Your Movement

info@acephys.com (Adrian Cantu) — Wed, 15 Jun 2022 17:00:01 GMT

Let’s talk about the last time you—or someone close to you—interviewed for a new job. Chances are that the first step was a phone screen with your potential employer, and when you passed that portion of the process with flying colors, you were then invited for an in-person interview. At that stage, the employer probably asked you to answer a series of questions and to demonstrate your skills through a test or two. The process is set up in a way that narrows down the options until the most suitable candidate is found. Makes sense, right?

Just as job recruiters screen applicants to find the best fit for an open position, your physical therapist will ask you to perform a series of exercises so that they can observe and understand your body mechanics to uncover any issues or limitations. Used in combination with a full evaluation and assessment, these so-called movement screens are just one tool in identifying the most appropriate treatment or prevention program for you. But unlike that test you may have taken during a job interview, the screen is not testing your skills or abilities, it’s simply a way of identifying how your body functions during a variety of movements.

It’s the perfect time of year to make an appointment with your physical therapist for a movement screen. The weather change means more time spent participating in sports and other recreational activities that may be physically demanding. A physical therapist checkup that includes a movement screen will ensure that you’re physically able to engage in popular outdoor adventures, whether it’s exploring in the woods, tending to your garden, or swimming at your family’s lake house.

Physical therapists perform movement screens for a variety of reasons, including:

• To identify areas of strength and weakness

• To uncover issues or rule them out

• To determine readiness to begin a safe exercise program

• To improve sport performance (for both novice and elite athletes)

A movement screen is something that you can have done whether you have a nagging injury or are simply ready to kick start your activity level after a long hiatus. Gaining an understanding of how your body performs during basic exercises such as squats and lunges helps your physical therapist ensure that you can safely jump on a bike or into a pool this summer. And just like an employer screens candidates to identify the one individual who is likely to thrive on the job for many years to come, a movement screen can help you develop a lasting and fulfilling relationship with the activities you enjoy most.

Physical Therapists Help Kids Move Too

info@acephys.com (Adrian Cantu) — Wed, 08 Jun 2022 17:00:00 GMT

The typical picture of a physical therapist includes working with an injured athlete, someone recovering from surgery, or maybe a person with a chronic medical problem. But when you picture a physical therapist, you should think of kids too. Physical therapists are trained to work with patients of any age. Some even specialize in pediatrics. What kind of things do physical therapists help kids with? We're glad you asked!

Kids can have all of the same injuries adults can - sprained ankles, painful joints, and athletic injuries. A physical therapist can help kids with these things just like they can an adult. Kids also have some injuries particular to them - things like Osgood-Schlatter's Disease or jumper's knee. Physical therapists are trained to deal with them too.

Some problems only affect children. Others continue into adulthood, but are typically treated during childhood. Some children are delayed in hitting their gross motor milestones - things like sitting up on their own, rolling, standing, walking, jumping and running. Other children show difficulty with coordination - activities like hand motions to "wheels on the bus", feeding themselves with utensils, moving awkwardly or slowly, or even tripping or bumping into things a lot. Physical therapists can help encourage development of gross motor skills and coordination to help these kids get back on track.

Torticollis is a postural issue that usually becomes noticeable shortly after birth. Babies with torticollis typically hold their heads tipped to one side, then rotate their head towards the opposite side. This is caused by a tight neck muscle. Research has shown that early referral to a physical therapist is a very effective treatment. The physical therapist usually shows the baby's caregivers ways to gently stretch the neck, and activities to encourage the baby to move his or her head into a more neutral position.

One more thing people don't commonly think of in children is pelvic floor issues. You might be surprised at how common they are. They most commonly present as chronic constipation, but pelvic floor problems can also show up as urinary incontinence, bed wetting, or needing to go to the bathroom frequently. A physical therapist can help with education for the child and their family, exercise, and sometimes even the use of biofeedback to help the child learn to better control their pelvic floor muscles.

Sometimes kids and even babies need some help with movement. From now on, when you think of your physical therapist, don't leave kids out of the picture!

Do I Need to Do My Physical Therapy Exercises?

info@acephys.com (Adrian Cantu) — Fri, 03 Jun 2022 17:30:00 GMT

Low Adherence to Home Exercise Programs Hurts Physical Therapy Outcomes

Physical therapists commonly give their patients a home exercise program. What is uncommon is the patient actually doing it. Even though compliance with a home exercise program has been shown to significantly increase the chance of meeting goals, it's estimated that only half of people do their exercises the way that they're supposed to. What gets in the way?

Barriers to exercise

Many of the barriers to physical therapy exercises are the same as barriers to general exercise. These include lack of time, busy work schedules, forgetting, lack of space, lack of equipment, etc. These can be overcome with some forethought and planning, but they regularly stop patients from completing home exercise programs.

Pain and beliefs

If exercises cause pain, people don't want to do them. Sometimes people are afraid to report pain from exercise to their physical therapist . Or they think that they're supposed to hurt. Instead of working with their physical therapist to address the pain, they just stop doing the exercises.

Another thing that gets in the way is people's beliefs. If they don't understand why their physical therapist prescribed certain exercises, or what they're meant to do, the exercises can seem like a waste of time. When that's the case, again, people stop doing them.

Lack of support

Social support is shown to significantly improve adherence to exercise. This is why CrossFit and group exercise classes work. People who have a family member, friend, or physical therapist who check in on their exercises are more consistent. Being accountable to someone other than yourself can be a big motivator.

Patients not doing their home exercises is a big problem in physical therapy. Understanding the issues we just discussed can help physical therapist s and patients improve compliance. There are other strategies that physical therapist s are using to help improve compliance as well. Some ideas are simplifying programs with fewer exercises, making it easier for patients to follow through. Technology is another potential solution with apps and activity trackers helping to improve support and accountability. The good news is that therapists are aware of this problem and are working on ways to make it better.

What Are Your Movement Vital Signs?

info@acephys.com (Adrian Cantu) — Wed, 01 Jun 2022 17:00:01 GMT

Most people think of heart rate or blood pressure when they think of vital signs. It is common to use numbers to quantify health and risk of disease. The American Heart Association encourages people to "know their numbers" referring to blood pressure, blood cholesterol, blood glucose, and weight. However, research is now showing the importance of moving properly for health. Let's take a look at some of the numbers you can use to quantify your movement health:

Walking Speed

Walking speed has been called the "sixth vital sign" in medical literature recently. It is easy to measure, and takes into account strength, balance, coordination, confidence, cardiovascular fitness, tolerance to activity, and a whole host of other factors. It has also been shown to be predictive of future hospitalizations, functional decline, and overall mortality. Normal walking speed is considered to be 1.2 to 1.4 meters per second.

Push Ups

Push ups are popular to build strength, but a recent study found that they can show us a lot about your heart too. Researchers found that men who could do 40 or more consecutive push ups were at a 96% lower risk for cardiovascular disease than were men who could do less than 10. The push up test was also more useful in predicting future cardiovascular disease than aerobic capacity measured on a treadmill.

Grip Strength

Hand grip strength has been shown to be strongly correlated with health. The stronger your hand grip is, the less likely you are to suffer from cardiovascular disease, respiratory disease, COPD, and all types of cancer. In the study, muscle weakness was defined as grip strength <26 kg for men and <16 kg for women. Grip strength below these numbers was highly correlated with an increase in disease.

Standing From the Floor

If you can't easily get down on the floor and back up your health might be in trouble, according to a study that looked at more than 2,000 people. The study asked people to go from standing to sitting on the floor and back up with as little support as needed. They found that if you need to use more than one hand to get up and down from the floor that you were 2 to 5 times more likely to die in the next 7 years than someone who can do it with just one hand, or even better, no hands at all. Moving well is obviously important to overall health and longer life. These tests can give a snapshot of how you're doing. If you're having trouble with any of them, considering seeing a movement specialist - your physical therapist.

Do Knee Sleeves Help?

info@acephys.com (Adrian Cantu) — Fri, 27 May 2022 16:42:07 GMT

Back squats are a common exercise used by athletes and the general population. It is a great multi-joint exercise that requires all parts of the lower body moving optimally. The main muscles used while squatting are in the hip and knee joints, for example the quadriceps and gluteal muscles. These muscles are responsible for 80-90% of the movement. There are numerous training accessories that can be used by individuals to improve their training or prevent injury, such as knee wraps and neoprene knee sleeves.

Knee wraps are an accessory mainly used for heavy back squats to improve knee stability, performance, and confidence. Previous research has found that knee wraps can increase power output due to elastic energy stored while descending. This elastic energy storage is then released during the ascent phase resulting in greater 1-repetition maximums (1RM). Research has also shown that the use of knee wraps can alter the muscle activation in the legs.

One study compared the vastus lateralis (muscle on the front outside of your thigh) and the gluteus maximus (buttocks) while wearing and not wearing knee wraps. They found that while wearing knee wraps, muscle activation of the vastus lateralis increased but the gluteus maximus decreased while squatting at 90% 1RM. The researchers also found that the knee wraps require precise wrapping techniques and can potentially occlude the knee joint if done improperly. Due to the change in muscle activation as well as potential for altering the biomechanics of the hip and knee, there is a possibility of negatively impacting the joint stability while weight training.

Neoprene knee sleeves are another common weightlifting accessory which are compression-style garments. Unfortunately there is not a lot of research on the advantages or disadvantages of wearing this accessory. Despite the support of research, companies continue to market knee sleeves as a means of improving knee joint stability, increasing the ability to lift more weight, perform more repetitions, or increase training intensity.

Research has discovered that people with knee osteoarthritis demonstrated improved joint position sense, pain, stiffness, and function while wearing knee sleeves compared to not wearing them while walking. Another article found that people without knee osteoarthritis while wearing knee sleeves and training at a low-load improved the control of their tibia (lower leg bone).

Only one study compared wearing knee sleeves, competitive knee wraps, training knee wraps, and nothing on the knees during submaximal squats. The researchers found that knee sleeves did not improve performance compared to not wearing them. They also found that comparing no support to the other knee wraps showed a lack of a statistical meaningful difference too.

A study by Bennett et al. found no significant differences during maximal resistance in 1RM, peak vertical velocity, knee joint angles at maximal depth, or muscle activation. The only significant difference was the increased activation of the gluteus maximus while not wearing knee sleeves from full depth to standing. Based on these findings, knee sleeves do not provide beneficial effects to weightlifting and do not appear to improve biomechanics during weighted back squats.

Reference:

BENNETT HJ, TRYPUC A, VALENZUELA KA, SIEVERT ZA. Wearing Knee Sleeves during Back Squats Does Not Improve Mass Lifted or Affect Knee Biomechanics. Human Movement. 2021;22(2):32-42. https://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=148873622&site=eds-live

How Physical Therapy Can Save You Money

info@acephys.com (Adrian Cantu) — Wed, 25 May 2022 18:23:18 GMT

Healthcare, like most other things these days, isn't known for being cheap. Healthcare costs have been rising for years. But even in this environment, there are still bargains to be had - like physical therapy.

A study that looked at the claims data of 472,000 Medicare beneficiaries with back pain found that when PT was the first treatment, costs were 19% lower than when people got injections first and 75% lower than for people who were sent straight to surgery. The study also found that in the year following diagnosis, people who got PT first had costs 18% lower than those who got injections, and 54% lower than those in the surgery group.

Another example happened in 2006 when Starbucks sent workers with back pain to see both a physical therapist and physician for their first treatment. Use of MRI dropped by 1/3, people got better faster, missed less work and were more satisfied with their care.

Money isn't the only thing that physical therapy can save, though. A paper published in Physical Therapy looked at outcomes when patients went to a PT first vs. seeing a physician first for back pain. It found that patients who went to their physician first needed 33 PT visits on average, while those who went to their PT first only needed 20. Seeing a PT first saves money, but it also conserves another valuable resource - time.

People who get a PT early also tend to have better outcomes. A study of 150,000 insurance claims published in Health Services Research , found that those who saw a physical therapist at the first point of care had an 89 percent lower probability of receiving an opioid prescription, a 28 percent lower probability of having advanced imaging services, and a 15 percent lower probability of an emergency department visit.

High quality research consistently shows that taking advantage of direct access and getting to a physical therapist quickly leads to better outcomes in fewer visits with lower costs. Physical therapy proves that even when everything seems to be becoming more expensive, there are still bargains to be found if you know where to look.

How can Long COVID affect me?

Sat, 15 Jan 2022 19:00:00 GMT

We know there is a lot of variation in how COVID affects people. Some feel like they have a bit of a cold, some feel like they have the flu, and some end up in the hospital. No matter the symptoms, we tend to think that people get sick, get better and recover, then move on. Most of the time, that's what happens, but for about 10% of people who get COVID, the experience is different.

Long COVID is defined as ongoing symptoms for more than 12 weeks after the initial infection. Exactly what those symptoms are varies. There's currently a list of over 200 possible symptoms - but most people have the 3 most common. Those are: extreme fatigue, post-exertional symptom exacerbation, and problems with memory or concentration - commonly referred to as "brain fog."

The extreme fatigue associated with Long COVID affects the ability to complete daily tasks. It causes severe tiredness that you can't get rid of with rest or sleep. It's also not related to doing some physically demanding tasks.

Post-exertional symptom exacerbation or PESE is a disabling and often delayed exhaustion disproportionate to the effort made. Patients are referring to this as a "crash". The activity that brings on the crash is something that was easily tolerated before the COVID-19 infection. Some examples would be taking a shower, walking, attending a social activity, or even being in a high sensory environment with flashing lights and loud noises.

"Brain fog" isn't a medical condition. Instead, it's a term used by patients to describe thinking that is sluggish or fuzzy. In severe cases, people describe it as feeling like their brain shuts down. They could be in the middle of a sentence and not be able to think of anything more to say. They could be at work doing a task they've done a thousand times and be unable to think of the next step. Just like the extreme fatigue and PESE we've already described, the brain fog associated with Long COVID is disabling and affects every aspect of daily life.

We're still learning exactly what causes Long COVID and how best to manage it. What we do know is that Long COVID has an ongoing effect on patients. It touches every part of their lives. We also know that we need to learn more about this condition and how to help people who have it.

Who Can Help You Keep Your New Years' Resolution?

Sat, 01 Jan 2022 18:00:00 GMT

As one year comes to a close and another begins, people begin to set goals and make resolutions. Losing weight, getting to the gym more often, or getting into "better shape" are all common. These all require increasing your amount of physical activity. More activity is great for your health, energy levels, sleep, and mood. However, ramping up your activity level too quickly after a holiday season of eating, drinking, and being merry can lead to pain, injury and disappointment if your body isn't ready for it.

Your physical therapist is an expert in human movement and can help you safely reach your fitness goals. People think of physical therapists as the person to see after an injury, but a visit before you change your activity level could prevent injury in the first place. An evaluation by your physical therapist will include an assessment of your strength, range of motion, and functional movement patterns - think jumping, running, squatting, carrying.

Most common injuries from new fitness routines are caused by underlying weakness, range of motion deficits, or compensatory movement patterns. Your physical therapist will find these during your assessment. They can then prescribe exercises or movements to address the issues found and get you safely moving into the new year!

The other common way people get injured working towards their resolution is with overtraining or doing too much too soon. Physical therapists are also experts in exercise prescription and program design. Your physical therapist can help you create a routine specific to your needs and goals that will progress appropriately and keep you out of trouble.

So stop only thinking of your physical therapist after you're injured. In this case, it's true that an ounce of prevention is worth a pound of cure. Seeing your physical therapist before you start on your resolution can keep you on track, injury-free, and help you reach your goals for the new year!

How Physical Therapy Can Help You Reach Your New Years' Resolution

Wed, 15 Dec 2021 18:00:00 GMT

When the calendar year comes to a close, we often find ourselves physically and mentally depleted from the holidays and the end-of-the-year rush. It’s no wonder that three of the most common self-improvement resolutions uttered as the clock strikes midnight are: eat more healthily, lose weight, and commit to a regular exercise program.

January is a great time to press the restart button and revisit our ongoing quest to be better versions of ourselves, and not just because of the longstanding New Year’s Eve tradition tells us to. Each year, however, Americans struggle to turn the goals they’ve set out for themselves into long-term change. In fact, according to the Statistic Brain Research Institute, of the 41% of Americans who make resolutions each year, just 9.2% successfully achieve their objectives.

When it comes to committing to a regular exercise program, don’t become a statistic! For those looking to make exercise a regular habit, enlisting help in achieving your goals is one way to ensure success. You might consider recruiting an exercise buddy (to make you accountable), using a calendar app to schedule workouts (to dedicate time in your day), or consulting a healthcare professional (to supervise your program and keep you safe).

Physical therapy is a great resource for those interested in beginning a new exercise program or overcoming a nagging injury. Physical therapists are trained to assess limitations and dysfunction, teach proper body mechanics, and prevent—and treat—injuries. Your physical therapist will ask about any issues you’re encountering, evaluate your functional abilities, gather a thorough medical history, and discuss your fitness and activity goals.

One rule of thumb is to start slow—particularly if you’re trying a new form of exercise or haven’t been active for some time. And once you start to form the habit of regular activity, mix it up by engaging in multiple activities rather than focusing on one. Many lingering injuries occur because of overuse or repetitive stress, most often at the hands of participating in one activity—such as running or biking—exclusively.

If you’re experiencing pain, inflammation, or weakness, make an appointment to be evaluated by a physical therapist. The movement specialist will assess and identify the cause of the nagging injury and teach you how to modify your behavior to distribute stress to different parts of the body and reduce the repetitive nature of your movement patterns.

But that doesn’t necessarily mean putting your resolution to exercise regularly on hold. Your physical therapist can work with you to identify an appropriate fitness program, including the safest frequency, intensity, and duration of each workout session. The best part? There will be no excuses because you’ll have all the tools you need to make this your most fit year.

Should I do Telehealth Physical Therapy?

Wed, 01 Dec 2021 17:00:00 GMT

You’re sitting in your living room and glance at the clock: just five minutes until your physical therapy appointment is scheduled to start. You still need to lace up your shoes, grab your wallet, jump in the car, and drive 10 miles across town. The walk from the parking alone will take five minutes! How will you ever make it on time?

With rapid advances in telehealth technologies, this scenario could soon become a thing of the past—at least for some of your physical therapy visits. Instead of racing out the door, it’s possible that soon you’ll be able to flip on a telerehabilitation system from your living room. While the arrival of telemedicine in the rehabilitation world doesn’t mean that your care will be delivered entirely through a screen, it does mean that you’re likely to have fewer in-person appointments with your physical therapist.

While we still don’t know exactly what telemedicine will look like for physical therapy—or when it will become a mainstream offering—we do know that the benefits for both patients and clinicians are numerous. The #1 benefit that draws patients to telehealth services of any kind is convenience. Here are a few ways that televisits could make physical therapy appointments more convenient for you:

1. Saves precious time. Time spent traveling from the home, office, or school to the physical therapy clinic (and back again) can really add up. While the time saved by visiting with a physical therapist virtually varies from patient to patient, who doesn’t need extra time (even five minutes!) to fold laundry, complete a homework assignment, or answer the boss’ email?

2. Puts more money back in your wallet. Traveling to the outpatient clinic costs money— whether you travel by foot (sneakers and other appropriate attire), car (gas and parking), or by bus, train, or rideshare service (fare). Other factors to consider are childcare costs and the wages lost by potentially missing work.

3. Keeps stress levels in check. The details involved in getting to a physical therapy appointment can be stressful, especially for those with competing priorities like childcare responsibilities or travel barriers like unreliable transportation.

In today’s world of e-retailers and smartphones, convenience is important to consumers. Today’s consumers can use an app to have groceries delivered to the home in less than an hour or ask a voice assistant to play their favorite songs without getting up from the couch. Naturally, the demand for a similar experience is spilling over into healthcare.

Beyond the obvious advantages of cost savings and convenience, telehealth technology would allow physical therapists to observe, guide, and educate patients to ensure that they complete their home exercise programs and other rehab-related goals on schedule and safely.

Do I Need Surgery?

Mon, 15 Nov 2021 16:00:00 GMT

Recent research is showing that surgery might not be needed as often as we think. A large review estimates that 10% to 20% of surgeries might be unnecessary and that in some specialties such as cardiology and orthopedics, that number might be higher. The reasons for so many unneeded surgeries being performed are varied, but the most common are that more conservative options aren't tried first, or lack of knowledge by the operating physician.

Physicians undergo long and rigorous training programs to become surgeons, but if they don't work hard to keep learning, their knowledge often stops growing when they leave residency. Recent research is showing that certain common surgeries aren't any better than a placebo. Two such examples are kyphoplasty - a procedure for spinal compression fractures, and partial meniscectomy - a procedure used to treat tears of the meniscus in the knee. If a surgeon hasn't continued to learn, they won't know that these surgeries often don't offer any more benefit than a non-surgical treatment and will continue to perform them.

Every surgery, even "minor" ones carry risks. These include complications from anesthesia, blood clots after surgery, delayed healing of the incision, infection, and unintended damage to nerves or other organs near the surgical site. Some of these risks cause discomfort for a period after surgery and go away, but others can result in permanent disability or even death. For some patients and conditions, surgery is a great treatment option, but with all the associated risks, when surgery can be avoided, it should be.

For musculoskeletal problems like back and joint pain, sprains, and strains, seeing your physical therapist before a surgeon can help keep you out of the operating room and get you back to life without surgery. Studies have shown that physical therapy is just as good if not better than surgery for a multitude of conditions and carries less risk. Some examples would include rotator cuff tears, meniscal tears, spinal stenosis, low back pain, and osteoarthritis.

Physical therapy can't fix every problem, and for some patients, surgery is the best choice. However, research is showing that surgery isn't a cure-all, and is sometimes just a very expensive and risky placebo. In most cases, starting with physical therapy is the right choice, and for many patients, physical therapy is the only treatment necessary.

Are You A Passive Patient or an Active Consumer of Healthcare?

Mon, 01 Nov 2021 16:00:00 GMT

Think about the last time you made a big purchase, say $1,000 or more. Did you go out and buy the first thing you saw? Take one recommendation from somebody? Or did you research it, learn some things, compare it to other options, and select something that was right for you? Most people tend to be educated and research large purchases like cars, televisions, or the newest iPhone. So why do we so often fail to do this with healthcare? By becoming more educated healthcare consumers we can go from passive patients who take the first recommendation that comes from a practitioner to an active consumer who weighs options and makes choices. Here are some questions to talk through with your practitioner the next time a healthcare decision comes up.

What are the benefits or expected results?

When a treatment or procedure is recommended, the patient often assumes that it will make them "better." But what the patient expects and what the healthcare provider expects are often two different things. For example, a patient having back surgery expects to be pain-free after surgery. The surgeon probably doesn't expect that to happen. Outcomes from back surgeries are terrible. A large study of 1,450 patients in the Ohio worker's comp system showed that after 2 years 26% of patients who had surgery returned to work. Compare that to 67% of patients who didn't have surgery. There was also a 41% increase in the use of painkillers in the surgical group.

What are the risks and downsides?

Patients want to hear about the benefits of treatment, but they often don't ask or care about the risks. To be an educated consumer, you need to. If one treatment has a 3% edge over another but has a high risk of making you itchy or causing frequent headaches, do you want it? Going back to the back surgery study from before, the researchers found a 1 in 4 chance of a repeat surgery and a 1 in 3 chance of a major complication. With surgery, you risk infection, blood clots, complications with anesthesia, and a whole host of other things. These risks need to be compared with other treatments. In the case of back pain, physical therapy is a valid alternative with a much lower risk profile. You might have some soreness with physical therapy, you might sweat some and be challenged with exercise, but the risks of physical therapy compared to surgery are minimal.

What are the alternatives?

Don't feel bad asking about alternative treatments. If you were looking at a certain car you wouldn't go out and just buy it. You'd at least consider the competitors and probably even test drive them. You should at least look at the other options in healthcare too. Maybe the first recommendation that your practitioner makes is the right one for you, but if you don't consider the alternatives you'll never really know.

Why this treatment over the other ones?

This is the question of where the rubber meets the road. You've learned about all the options, now you can see if your practitioner is balancing the risks and benefits to make the right choice for you. Staying with the back pain example, research shows that more than 40% of people who seek care for back pain will not receive treatment of known effectiveness. Back pain is also the #1 reason for opioid prescriptions, despite a 2016 recommendation from the CDC to avoid prescribing opioids for back pain and opt for non-drug treatments like physical therapy. By asking for the rationale and carefully weighing options, you can avoid being one of the people who get ineffective treatment.

What's it cost?

This last question is becoming more important as patients bear an increasing share of the cost of healthcare. Even if you don't have a high deductible plan or hefty co-pays, by being financially responsible today, you'll probably see smaller price increases in your premiums down the road. That back surgery that we've been talking about? It'll likely cost between $60,000 and $80,000. So if we put the whole picture together, a patient who takes the first recommendation for surgery will have a $60,000 procedure that leads to a higher risk of disability, and a higher risk of long-term painkiller use, while risking infection, and blood clots. Don't forget the 25% chance that you'll get to do it all again in a repeat surgery. Seems like a bad deal. An educated consumer would learn that physical therapy is a viable alternative to surgery with comparable outcomes, much less risk, and lower cost. In fact, a large study of 122,723 subjects showed that people with back pain who got physical therapy in the first 14 days lowered their healthcare costs by 60%. It's easy to see why bargain shoppers love physical therapy!

Female Ballet Dancers' Perception of Dance-related Pain & Injury

Fri, 15 Oct 2021 13:10:00 GMT

I for one find ballet a beautiful form of art and sport combined with some of the most famous classical pieces of music ever. This art form starts for most participants at a young age with some having dreams of performing professionally. Unfortunately, as with most professional sports, few make it to this elite level of performance. Out of those elite few that do make it professionally, up to 95% of them encounter at least one injury yearly.

Since the 1960s, when ballet first started being studied, the prevalence of injuries among ballet dancers has remained constant. It isn't until recently that the impact of dancers' perception of pain and its effect on their health and performance has been brought to light.

Researchers have found that dancers' ability to cope with their pain is similar to other elite athletes. This highlights the importance of how dancers perceive and manage pain as the culture is used to dancing through pain and injuries.

Due to this being a cultural norm of dancing, a lot of dancers do not seek out health care providers while injured. Some even go as far as not informing dance instructors or choreographers. For many dancers, the fear of losing their job or performance roles is what holds them back.

This continued avoidance of dance-related pain and injuries needs to be addressed in order to minimize chronic muscular or skeletal injuries. Unfortunately, the constant avoidance of one's pain does have consequences, such as career-ending injuries or a reduction in quality of life. The minimal use of health care providers by dancers suggests this population is underserved and vulnerable with the increased possibility of pain and injury.

As a contract physical therapist with Texas Ballet Theater , I am thankful for the opportunity to work with these elite-level athletes. It is reassuring to know that some dance companies try their hardest to keep their performers in the best optimal health possible.

Don't keep thinking dance-related pain and injuries should be accepted. Take control of your health and seek out a health care provider to help you return to the active lifestyle you love.

REFERENCE:

Veirs, K. P., Baldwin, J. D., Fagg, A., Haleem, A., Jeffries, L., Randall, K., . . . Dionne, C. P. (2021). Survey of Ballet Dance Instructors and Female Dancers Concerning Perception of Dance-related Pain and Injury. Orthopaedic Physical Therapy Practice,33 (4), 226-233.

5 Reasons You Need a PT to Coordinate Your Fitness Regimen

Fri, 01 Oct 2021 13:00:00 GMT

Physical therapists aren't just for people that are injured or have had surgery. Physical therapists can also help healthy people improve their fitness. Here are 5 reasons why you should consider seeing yours.

You Want a Baseline

When you see a physical therapist improve your fitness, you'll get an assessment of your strength, range of motion, posture, and movement patterns. This not only helps your physical therapist design a customized program just for you, but it also gives them a baseline to compare things to in the future should you start having pain or suffer an injury.

You Want Expert Guidance

Sure, other professionals could help with your fitness routine, but the fitness industry is not well regulated. Some certifications just require an online course and paying a fee. There are no licenses or other requirements to use many titles. Becoming a physical therapist requires at least a bachelor's degree and most physical therapists practicing today have a doctorate. Every physical therapist has passed a national board exam and maintains a state license. That guarantees you that every physical therapist is a verified expert in human movement.

You Want to Prevent Injury

Physical therapists don't just work to heal injuries, they are also experts in preventing them. After a thorough assessment, a physical therapist can help you design a program that will not only help you reach your fitness goals, but that can address any issues that increase your risk for injury.

You Want Unbiased Advice

Yoga instructors will want you to do yoga. Personal trainers will want you to come to their gym. Pilates instructors will want you to do Pilates. Strength coaches will want you to strength train. A physical therapist doesn't have a bias or vested interest as to what type of fitness regimen you choose. They are only interested in helping you reach your goals.

You Have a History

If you have some kind of history that affects your ability to exercise, a physical therapist is the best person to help you design a fitness regimen. It doesn't matter if it's an old injury from athletics or work, back pain that comes up from time to time, COPD, arthritis, or heart disease, a physical therapist can help you safely work around it and meet your fitness goals.

Move from "sick-care" to "well-care"

Wed, 15 Sep 2021 13:00:00 GMT

The goal is to encourage more use of "high-value" treatments for low back pain. Understanding what is meant by "high-value" vs "low-value" treatment can help us see the direction healthcare is moving and how physical therapy is a part of that.

According to TRICARE, "Increasing the value of health care refers to improving patients’ quality of care and outcomes, improving patients’ access to care, and reducing overall costs of care. In contrast, low-value care refers to interventions that: are not proven to benefit patients; may harm patients; result in unnecessary costs, or waste health care resources."

HIGH-VALUE CARE

High-value care leads to better outcomes, is easy to access, and is cheaper for both patients and insurers. We already know that physical therapy fits into this category, but if we look at other things that fall into this category, a larger theme starts to emerge. In 2017 the American College of Physicians released guidelines for treating low back pain that has been widely endorsed. Initial treatment recommendations include exercise, stretching, tai chi, yoga, progressive relaxation, heat or ice, cognitive behavioral therapy, and motor control exercise. These are all active treatments, where the practitioner and the patient are working together to improve. This is "well care" or "let me help you get better."

LOW-VALUE CARE

In contrast, low-value care tends to be "sick care" where the patient is a passive participant and the practitioner is saying "let me make you better." Imaging before six weeks without red flag symptoms, surgery for non-specific low back pain, opioids as the first or second-line treatment, and bed rest in the low-value category. Spinal injections can also be placed in this category for most people. They're expensive, only offer temporary relief, usually have a long wait before they're available, and include the risk of serious infection and damage to surrounding soft tissues like skin, cartilage, and ligaments.

This isn't to say that imaging, surgery, or injections are always bad. For a small percentage of people with low back pain, they're the right thing. But, most people should start with treatments that have the best outcomes for the lowest cost. If those treatments tend to focus on empowering the person in pain to actively participate in their care rather than making them dependent on someone to "heal" them, that's even better. Physical therapists have known this and have been providing care that fits this model for years.

Your Healthcare Nurse Advocates

Wed, 08 Sep 2021 13:02:00 GMT

I would like to introduce Deidra Kindred, RN, BSN, LNC, FCN, BCPA.

Deidra is a Registered Nurse with over 15 years of experience in Cardiovascular Intensive Care, over 5 years as a home health nurse, over 3 years as a home care infusion nurse, a former owner of Affordable Assisted Living & Services, and 3 years as a Certified Legal Nurse Consultant.

Her current endeavor is Your Healthcare Nurse Advocates, a 100% word of mouth company, celebrating its 2 year anniversary this September. The mission of Your Healthcare Nurse Advocates is to educate and empower individuals and families to take control of their healthcare choices by providing them support.

Deidra's passion for assisting individuals started while helping her mom navigate her own healthcare. Seeing how difficult it was to handle the numerous physician appointments and pharmacy lists pushed her to be the voice for those who need it.

She foresees Your Healthcare Nurse Advocates participating with more healthcare businesses in the DFW metroplex within the next year. She is also hoping to provide advocacy services to nurses in particular within the next 5 years.

The biggest advice Deidra has for new businesses is to not stand in your own way, push yourself out of your comfort zone to be more, and always move towards your purpose.

If you or somebody you know would benefit from having a medical consultant help you with your healthcare needs, then I highly recommend Deidra Kindred and Your Healthcare Nurse Advocates.

Do you want to learn more about Your Healthcare Nurse Advocates?

Website: https://yournurseadvocates.com/

Podcast: https://podcasts.apple.com/ca/podcast/health-chats-among-friends/id1533428382

YouTube: https://www.youtube.com/channel/UClZl8GNjGh2RAR0RKFtfNOA?

Facebook: https://www.facebook.com/yourhealthcarenurseadvocates

Instagram: https://www.instagram.com/deidrakindred/

80% of Americans Experience Back Pain, But 100% of PTs Know How to Prevent It

Wed, 01 Sep 2021 13:00:00 GMT

Got back pain? You’re not alone. Eighty percent of Americans suffer from low back and neck pain at some point in their lives. Let that sink in. With such great odds that you—or someone close to you—will one day become a statistic, wouldn’t it make sense to arm yourself with preventive strategies and knowledge? Physical therapy is a good place to start.

By performing a thorough evaluation, a physical therapist can identify the muscular, postural and skeletal limitations that could one day lead to an episode of back pain. As part of the assessment, they will observe as you perform a series of exercises and then gather an account of your daily activity level and environmental factors like operating machinery or working at a desk 40 hours a week.

The PT will then use all of this knowledge to design a personalized exercise program and teach you a few APTA-approved strategies to prevent back pain:

• Use good body positioning at work, home and during recreational activities.

• Keep the load close to your body during lifting.

• Ask for help before lifting heavy objects.

• Maintain a regular physical fitness regimen—staying active can help to prevent injuries.

Lifestyle can play a big role in back pain. In fact, inactivity and incorrect body mechanics while participating in certain activities are two of the biggest contributors to back pain. In addition to the strategies listed above, it’s also helpful to pay attention to little things throughout your day that could add up to bigger problems down the line. Let’s go back to that desk job for a minute: How often do you get up to walk, stretch and move throughout the day? A good rule of thumb is to stand up or move every 30 minutes. You may get bonus points with your boss, too, as your productivity soars due to the increased activity.

While low back pain rarely becomes serious or life-threatening, it can be quite painful and interfere with our daily lives. Working with a physical therapist can help patients identify the factors that might contribute to back pain and help to develop a prevention plan. But the healthcare professionals are also a great place to turn when you’re seeking treatment for back pain or hoping to prevent a recurrence.

With such good odds that you could one day become a low back pain statistic, why not do everything in your power today to change your trajectory? Seems like another good reason to find an activity (or better yet, two or three activities) that you enjoy, make it a regular part of your day and stick to it!

Telerehab Could Ensure That You’re Completing Your Home Exercises Correctly

Sun, 15 Aug 2021 13:00:00 GMT

Today’s physical therapy was successful by all measures: Your physical therapist spent time listening to your symptoms, collected a thorough medical history, diagnosed your issue, and sent you on your way with a bunch of exercises to do at home. During the appointment, you watched intently as the physical therapist demonstrated each home exercise and you understood the directions clearly at the time. There’s just one problem: Now that you’ve returned home, you can’t seem to replicate the exact positioning that elicits the desired stretch. And the exercise handout isn’t helping.

To make matters worse, you’re headed out of town for the weekend and the physical therapy clinic can’t accommodate you for an in-person appointment until next week. During that time, you have two options: (1) continue doing the exercise how you think it should be done and risk doing it incorrectly—and possibly doing harm—or (2) not doing the exercise at all until you’re able to see your therapist.

Wouldn’t it be helpful if there was a way to show your physical therapist what you’re doing—without leaving your house—so they could pinpoint the source of your problem and help you adjust your movements for maximum benefit? That’s precisely the type of experience that telerehabilitation could bring to physical therapy. Being able to get timely and accurate feedback from a rehab professional can improve your chances of a quick and safe recovery.

Now you’re probably asking, “Why didn’t my physical therapist tell me about this?” Well, telerehab is not (yet) a mainstream offering for physical therapy, but all signs indicate that more clinics will get on board in the coming years once they’ve tackled the regulatory and reimbursement issues. At some clinics, patients with certain diagnoses are given the option to schedule a “virtual visit” with their physical therapists. There also are a growing number of services that provide patients with a series of injury-appropriate videos—with clear demonstrations of the exercises that should be completed at home. This is just a sampling of the many ways that telemedicine will help to ensure that patients perform their home exercise programs correctly.

You’re probably familiar with the age-old notion that practice makes perfect, the very idea that proficiency of a particular activity or skill comes with regular practice. But in the case of rehabbing from an injury or illness, Vince Lombardi said it best: “Practice does not make perfect. Only perfect practice makes perfect.” And the hope is that telerehab is just what the therapists need to ensure that their patients adhere to their prescribed home programs and complete their exercises safely and accurately

Police Officers' Health Risk Factors

Sun, 08 Aug 2021 13:00:00 GMT

-Police officers have a 55% chance of dying from 55-60 years old; a white man in the general population in the same age group has only a 1% chance of dying

-Life expectancy of police officers is about 21.9 years shorter than the general population

-Deaths from all diseases of the cardiovascular system were significantly higher than deaths in the general population

-46% died of cardiovascular disease

-Medical costs after a heart attack can range from $400,000 - $750,000/person

-Baseline cardiovascular screening/treatment costs roughly $1,000/person over 4-5 years

INJURY PREVENTION

-Academy training as well as department duties can lead to potential injury-Injury prevention should be a crucial role in every department

-Knee injuries, sprained ankles, and other minor injuries often lead to light duty

-Departments which are small cannot afford to have even fewer officers on light duty

-Physical fitness programs should never lead to injuries if they are done properly

OBESITY

-Obese officers are at higher risk for metabolic syndrome, numerous cardiovascular diseases

-Metabolic Syndrome risk factors

-48-inch waist for males or 36-inch waist for females

-high triglycerides, low good cholesterol, high blood pressure, & high fasting glucose levels

-It is estimated 40% of police officers are obese compared to 32% in the general population

“The key to the prevention, detection and treatment of cardiovascular disease is the development of a cardiovascular screening program and an overall wellness program.”

-Dr. Jon Sheinberg, Cardiologist & Cedar Park (Texas) Police Department Officer

REFERENCE

Officer Health and Organizational Wellness: Emerging Issues and Recommendations. (2017). Retrieved from https://cops.usdoj.gov/RIC/Publications/cops-w0860-pub.pdf

Yearly Physical Therapy Visits are Just as Important as Annual Cholesterol Tests

Sun, 01 Aug 2021 13:00:00 GMT

You know the drill: During your annual visit, your primary care physician (PCP) will order a cholesterol test. Combined with an assessment of health measures such as diet and exercise, the results of the cholesterol test will provide your physician with the information they need to make a recommendation. If the results are positive, you might hear: “You’re doing great, keep doing what you’ve been doing!” If the results are unfavorable, then you’re more likely to be told: “I’d like you to walk for 20 additional minutes each day and eat cholesterol-lowering foods like oatmeal.”

Over time, high cholesterol can cause fatty deposits to form in your arteries, putting you in a high-risk category for heart disease and stroke. Similarly, the cumulative effects of poor posture or a muscular imbalance, for example, can take a toll on your body and inhibit your ability to move properly. That’s where a physical therapist (PT) comes in: Annual physical therapy “checkups” can catch the musculoskeletal problems that put you at risk for injury or limit your ability to function down the line.

One of the best tools in a physical therapist’s prevention arsenal is the movement screen. By analyzing your fundamental movements with a movement screen developed for their own practice or one that requires certification such as the Functional Movement Screen (FMS™), physical therapists can get a clear picture of what the future will bring for you. Based on the information gathered, a physical therapist can help you safely reach your fitness goals and teach preventive strategies that can be incorporated into your daily life.

Of course, it’s best to schedule your checkup before you’re experiencing a problem. That way, your physical therapist can establish a baseline based on your functional level at that time and use it to identify changes during subsequent annual visits. The effects of poor posture or a muscular imbalance may not be immediately apparent to you, but they will be to your physical therapist.

An annual “checkup” gives your physical therapist an inside look at your musculoskeletal system, which is comprised of your muscles, bones, cartilage, tendons, ligaments, joints, and other connective tissues. It’s important that these essential internal structures are working together to support, stabilize and move your body.

Just as taking an annual trek to the primary care physician helps to monitor your cholesterol levels—and prevent heart disease—yearly physical therapy appointments allow your physical therapist to identify and address any changes in the way you move before they become something more.

Firefighters' Health Risk Factors

Thu, 22 Jul 2021 13:00:00 GMT

-Heart disease and other cardiac issues are significant health risks.

-Sudden cardiac death is one of the largest causes of on-duty firefighter deaths.

-Overexertion, stress, and medical issues accounted for more than half of the deaths in 2019. 22 out of the 26 deaths were classified as sudden cardiac deaths (usually heart attacks) and 2 were due to stroke.

-”NFPA 1500 calls for fire departments to establish a firefighter health and fitness program that meets NFPA 1583, Standard on Health-Related Fitness Programs for Fire Department Members, and requires that firefighters meet the medical requirements of NFPA 1582.”

-Adults 18-65 need 30 minutes of moderate-intensity aerobic physical activity 5 days per week or vigorous-intensity aerobic activity for a minimum of 20 minutes 3 days per week.

-30 to 60 minutes of activity, broken into smaller segments of 10 or 15 minutes throughout the day, also provides significant health benefits.

-Moderate daily physical activity can reduce the risk of developing (or dying from) cardiovascular disease, Type 2 diabetes, and certain cancers, such as colon cancer.

-Daily physical activity helps to lower blood pressure and cholesterol, prevent osteoporosis, decrease obesity, symptoms of anxiety and depression, and symptoms of arthritis.

-Cost of obesity in terms of direct and indirect medical costs is $147 billion per year.

REFERENCES

-NIOSH Alert - Preventing Fire Fighter Fatalities Due to Heart Attacks and Other Sudden Cardiovascular Events. (2007). Department of Health and Human Services. Retrieved from https://www.cdc.gov/niosh/docs/2007-133/pdfs/2007-133.pdf.

-Fahy, R. F., Petrillo, J. T., & Molis, J. L. (2020). Firefighter Fatalities in the US - 2019. NFPA Research. Retrieved from https://www.nfpa.org//-/media/Files/News-and-Research/Fire-statistics-and-reports/Emergency-responders/osFFF.pdf.

-NFVC Heart-Healthy Firefighter Resource Guide. (2010). Keep It Strong. Retrieved from https://www.nvfc.org/wp-content/uploads/2017/05/HH_Resource_Guide_2011_web.pdf.

One Annual Health Checkup That’s Probably Missing from Your Calendar

Thu, 15 Jul 2021 13:00:00 GMT

Some health habits are instilled in us at a young age. For as long as you can remember, for example, you made annual treks in the family vehicle to both the pediatrician and the dentist. As you entered adulthood, you probably transitioned to a primary care physician, and maybe even a different dentist better equipped to address adult needs. Anytime you’ve moved or switched insurance carriers, one of your first priorities has been to track down new providers. Now you may even choose to schedule visits more than once a year, when necessary. You probably figure that between the two healthcare professionals, all of your health needs are covered, right?

As it turns out, these healthcare professionals aren’t specifically trained to assess your musculoskeletal system, which is comprised of your muscles, bones, cartilage, tendons, ligaments, joints and other connective tissues. Then who is the right healthcare professional to ensure that these essential internal structures are working properly and helping to support, stabilize and move your body? A physical therapist.

At a yearly physical therapy “checkup,” your PT will gather your medical history and observe as you participate in screening tests and other assessments to establish a baseline of your physical abilities, fitness level and personal health. Physical therapists are educated on how your musculoskeletal system functions properly and are trained to identify dysfunctions before they grow into bigger problems.

To maximize the encounter with your physical therapist, it’s important to be prepared before your appointment. To ensure that you cover everything and address any issues you may be having, make a list that includes:

• Health issues like diabetes or high blood pressure

• Current medications, including supplements

• Physical fitness activities

• New activities you’re considering

• Fitness goals

The information exchange between you and your PT is critical to forming an ongoing relationship, and to ensuring that you’re functioning and moving at top form. By understanding what sports and recreational activities you’re currently participating in and the fitness goals you’re aiming to achieve, your PT will be better prepared to make recommendations and tailor a home exercise program designed to help you achieve your goals.

Making wellness a part of your everyday life and taking steps to ensure that your musculoskeletal system is functioning at top notch can be very empowering and rewarding. Why not begin—or continue—that journey with a physical therapist? Now that you know how to prepare for a physical therapy checkup, and understand what you can expect during the appointment, the next step is to call and schedule your annual visit.

Returning to Activity After a Pandemic

Thu, 08 Jul 2021 12:01:00 GMT

During the COVID-19 pandemic, activity levels dropped for a lot of people. Between stay-at-home orders, gym closures, and working from home, people became more sedentary. On top of that, there were shortages of equipment like dumbbells and bicycles, making staying active at home difficult even if you wanted to.

But this summer, things look different; vaccines are widely available, restrictions are loosening and people are looking to get active and enjoy the warm weather. That's all good news, but if you had a long break from activity, your body might not be ready to jump right back in. Here are a few tips to help you get more active without getting hurt:

Start slow

● If you're a runner, think about a walk to run the program

● If you're a weight lifter, start with lighter weights and fewer reps.

● Whatever your activity of choice is, start with short periods of activity and gradually work your way back up.

Warm-up and cool down

Warming up gets your heart and lungs ramped up and prepares your muscles and tendons for the increase in activity about to come. Include some light cardio like jogging, calisthenics, or cycling, followed by active stretches like butt kicks, high knees, or yoga.

Cooling down transitions your body back to a lower state of stress - it brings your heart rate and breathing down, decreases blood flow to your muscles and back to places like your digestive system, and helps you relax. It's also a great place for static stretches if you need some work on your flexibility.

Take a day off

Rest days let your body recover and keep you from getting burned out. Not enough exercise isn't good for you, but too much of a good thing can cause problems too.

Watch for early signs of injury

Some soreness for a few days after the activity is normal, especially if you've had a long break. But there are a few common issues to watch out for as you return to activity:

● Swelling or bruising

● Joint pain, especially in the knees or shoulders

● Foot pain, which could be a sign of plantar fasciitis

● Muscle strains - particularly common in the hamstrings

● Sprains - most common in the ankle

Any of these issues justifies a call to your physical therapist. Getting checked out early can prevent an injury that derails your attempt to return to activity. Physical therapists see all of the issues just mentioned on a regular basis and can help safely guide you back into a more active lifestyle.

Our Ancestors May Have Held the Secret to Better Brain Health

Thu, 01 Jul 2021 13:00:00 GMT

It turns out that while our early ancestors spent their days out in the wilderness hunting and foraging for food, they may also have been keeping their brains sharp. Researchers at the University of Arizona have found a connection between the highly active lifestyle that was prevalent in those ancient days and the prevention and treatment of Alzheimer’s disease and other age-related diseases.

Some two million years ago, our ancestors covered long distances—mixing moderate and intense bouts of aerobic activity throughout the day—as a means of survival. In sharp contrast, today’s average American starts his day by getting ready for work or school, then travels by car or train to an office where he’ll likely spend hours in meetings or in front of a computer, only to retire home to catch up on the latest series on Netflix. For the most active among us, exercise might consist of an hour at the gym three or more days a week and perhaps a few short walks sprinkled in throughout the day. But contrary to popular belief, that level of activity doesn’t completely erase the damage we do to our bodies during the other 23 hours in the day—which are largely spent sitting in a desk chair or at the dining room table, reclining on the family sofa or sleeping.

An obvious connection can be drawn between today’s sedentary lifestyle and a host of prevalent modern-age health problems like obesity and chronic illness, but how do low levels of activity affect our cognitive abilities? The study’s co-authors hypothesize that the amount of exercise that our ancestors engaged in reduced the burden of a genotype that leads to a high risk of Alzheimer’s disease, cardiovascular disease, and increased mortality. As a result, the researchers stress the importance of exercise as potential disease prevention and intervention tool.

Beyond reducing the risk of disease, the role that movement and exercise play in a person’s cognitive performance cannot be underestimated. Many research studies have proven that engaging in regular physical activity keeps our brains in top form, helping us to focus, recall and think more clearly. And while it’s not exactly feasible to adopt a hunter/gatherer way of life in today’s world, perhaps the takeaway is that moving—more frequently and for longer periods of time—can help stave off disease and boost our brain function. Just some food for thought next time you settle into binge-watching Netflix or pass up an opportunity to bike to the office.

What is Patellofemoral Pain Syndrome?

Mon, 21 Jun 2021 17:00:00 GMT

Patellofemoral [Knee] Pain Syndrome (PFPS) is a condition physically active kids and young adults worldwide commonly face (30-40% of sports-medicine diagnoses). The syndrome is characterized by the front of the knee pain or behind the patella (kneecap) pain aggravated by activities that load the knees such as running, jumping, squatting, and sitting with knees bent for a long duration.

Let's analyze the role our patella plays in activities. The kneecap improves the ability of our quadriceps muscles to extend our knee up to 50%. This ability can decrease stress up to 9x your body weight during normal activities and up to 20x your body weight during sports. Stress your knees experience is lessened due to the thickest cartilage in your body, behind the kneecap. It is estimated on average only 29% of your kneecap comes in contact with the bones behind at any given time of moving your knee.

If the contact your kneecap experiences with the other bones and the force in your knees increases, then this can potentially lead to PFPS. An example of this happening is when the kneecap is pulled towards the outside of the knee. You're probably asking yourself, "what causes this?" What a great question! This can be due to the femur (thigh bone) being rotated inwards which causes the kneecap to be pulled outwards. The kneecap can further be pulled outwards if there is extra outward rotation of your tibia (shin bone). Excessive outward rotation of your tibia also causes your kneecap to rotate inwards. So if these two abnormalities are present, then you now have a kneecap that is being pulled outwards and rotate inwards. Keep in mind the opposite can occur if the tibia is rotated inwards instead.

You might be thinking, "I had no clue this could happen". Keep in mind, the altered mechanics doesn't happen to everybody. There are numerous other risk factors to also consider. Let's dive a little deeper into other risk factors.

First of all, demographics can play a role.

-Females are at greater risk compared to males of developing PFPS.

-The peak age to potentially be affected by PFPS is from 12 to 17 years old.

-Increased body mass index (BMI).

Next, there are extrinsic factors.

-Improper training such as rapid changes in intensity, duration, or activity.

-Repetitive, high-frequency knee overloading.

-Environmental such as harder more difficult surfaces or hills.

Third, strength or lack thereof.

-Weakness in the hips or quadriceps.

Fourth, range of motion

-Decreased ability to move your foot closer towards your shin.

-Increased inward movement of the knee.

-Decreased foot mobility.

-Increased kneecap mobility.

-Shortened quadriceps muscles

-Increased general joint mobility

Finally, psychosocial factors

-Social support

-Poor perception of one's health

-Mental stress

So, what can I do to improve or prevent patellofemoral pain syndrome?

-Strengthen your hips, quadriceps, and core.

-Movement education.

-Stretch tissues that are truly shortened.

-Bracing options might potentially correct the alignment

-Taping is a potential short term relief

-Adjust activities accordingly

What should I NOT do to improve or prevent patellofemoral pain syndrome?

-Electrical muscle stimulation (EMS) is considered a potentially ineffective treatment.

-Foot orthoses do not have research to support the use.

-Surgery unless it is absolutely necessary.

-NSAIDs (such as Ibuprofen or Aspirin) have limited evidence to support the use.

Want to Stay Healthy? Move More.

Tue, 15 Jun 2021 13:00:00 GMT

COVID has certainly made the importance of health very clear and we have all seen how quickly things can change with an illness. While COVID is currently front and center in most people's thoughts, it isn't the only thing out there that can change your life. Heart disease, diabetes, strokes, and cancer can all be devastating too.

Movement offers a defense.

If you're looking to be more resilient and defend against these things, physical activity can do it. The dangers of being sedentary are well known and documented in the research. Excessive sitting and sedentary time have even been called the new smoking. For many of us, sitting and being inactive is part of our jobs. However, research has shown that getting in enough movement can counteract the negative effects of being sedentary.

A large study done in the U.K. found no association between the amount of time people spent sedentary and their chances of illness. But the authors didn't conclude that being sedentary is OK. Instead, they felt their findings were likely "attributable to a protective effect of the high volumes of daily walking." The study was conducted in London, where people tend to spend much more time walking or standing than average. The people in the study had daily walking times that were over double the average amount reported in the U.K.

Physical Therapists Are Unequaled Experts in Human Movement

While walking was the activity in this particular study, other research has shown that all kinds of movement can help protect your health. If you're looking to get those protective benefits for yourself you could choose to walk, bike, lift weights, dance, or garden. If you're not moving as much or as well as you'd like, see your physical therapist. Physical therapists are the most qualified professionals on the planet to help you move better and allow you to stay healthy and enjoy life. From designing a program to get you started or moving more to help you recover from an injury, your physical therapist is the right person to look to for help.