As active adults in Fort Worth, staying independent and enjoying everything our city offers is a top priority. A crucial part of maintaining that independence is preventing falls . While falls can be a concern as we age, they are not an inevitable part of getting older . You have the power to take steps today to enhance your balance and significantly reduce your risk of falling. Why Strong Balance Matters More Than You Think Consider this: approximately one in four older adults experiences a fall each year . Falls can lead to serious injuries, limit your mobility, and impact your confidence. Your balance system is complex, involving your inner ear, vision, muscles, and joints. Keeping these systems robust is key to navigating uneven sidewalks, backyard steps, and busy community events safely. Understand Your Fall Risk Knowing your personal risk factors is the first step toward prevention. Ask yourself: Do you often feel unsteady when you're walking around? Have you experienced a fall in the past year ? Do you find yourself holding onto walls or furniture to keep steady as you move through your home? Do you worry about falling ? If you answered yes to any of these questions, it's a clear signal to discuss a fall risk check-up with a qualified physical therapist. Simple, Effective Tips to Prevent Falls Here are practical steps you can integrate into your daily life to boost your safety: Keep Moving Daily: Regular physical activity, such as walking, aquatic exercise, resistance training, or Tai Chi, directly strengthens your leg muscles and sharpens your balance. Look for local Fort Worth classes or simply aim for consistent walks. Safety-Check Your Home: Take a critical look at your living space. Remove potential tripping hazards like loose throw rugs or cluttered pathways. Ensure all rooms have bright, adequate lighting, and consider installing grab bars in bathrooms for added security. Get Your Eyes Checked Annually: Clear vision is fundamental for good balance. Schedule regular eye exams to ensure your prescription is up-to-date and to address any vision impairments. Review Your Medications: Some medications, even over-the-counter ones, can cause dizziness or drowsiness, increasing your fall risk. Talk to your doctor or pharmacist about all the medicines you're taking to understand potential side effects. Wear Appropriate Footwear: Choose shoes with low heels and non-slip soles that provide good support. Avoid walking around in just socks or loose-fitting slippers, especially on smooth surfaces. How Physical Therapy in Fort Worth Helps Prevent Falls A physical therapist at ACE Physio & Performance is your expert partner in fall prevention. We provide personalized, evidence-based care to help you move with greater confidence and safety. Your PT will: Thoroughly Assess Your Strength and Balance: We use specialized tests to pinpoint specific areas of weakness or imbalance. Identify Your Unique Fall Risks: We'll conduct a comprehensive evaluation of your physical abilities and your home environment. Create an Individualized Prevention Plan: Based on our assessment, you'll receive a tailored exercise program and strategies specific to your needs and goals. Teach Strengthening Exercises: Learn targeted exercises to build the muscle strength crucial for stability and safe movement. Show You Safe Recovery Techniques: In the event of a fall, we'll teach you techniques to get up safely, minimizing further injury. Take Action Now for a Safer Summer in Fort Worth! Don't wait for a fall to happen. This Older Americans Month, prioritize your safety and independence. Take the first step by calling ACE Physio & Performance in Fort Worth to schedule your fall risk check-up . Our dedicated team is here to help you build strength, improve your balance, and ensure you can continue doing the things you love, pain-free and confidently. Remember: Falls can be prevented. Small, proactive changes today can lead to a safer, stronger, and more independent tomorrow. References: Martin, Jacqueline T. BS; Wolf, Angela BA; Moore, Jennifer L. BS; Rolenz, Elyse BS; DiNinno, Andrea BS, MBA; Reneker, Jennifer C. MSPT. 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. Shubert, Tiffany E. MPT, PhD. Evidence-Based Exercise Prescription for Balance and Falls Prevention: A Current Review of the Literature. Journal of Geriatric Physical Therapy 34(3):p 100-108, July/September 2011. Santos, Luis Eduardo BPT; de Sá Ferreira, Arthur PhD; Vilella, Renato Carvalho DHSc; Lunkes, Luciana Crepaldi PhD. The Importance of Physical Therapy in the Evaluation of Fall Prevention Programs in Older Adults: A Scoping Review. Topics in Geriatric Rehabilitation 40(1):p 83-92, January/March 2024. Ackerman, Ilana N., Sze‐Ee Soh, and Anna L. Barker. "Physical therapists’ falls prevention knowledge, beliefs, and practices in osteoarthritis care: A national cross‐sectional study." Arthritis care & research 72.8 (2020): 1087-1095.

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

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/ 

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.

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 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! 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: https://pmc.ncbi.nlm.nih.gov/articles/PMC7353668/ https://meridian.allenpress.com/jcep/article/10/3/106/470461/Effects-of-Stretching-on-Injury-Risk-Reduction-and https://www.sciencedirect.com/science/article/pii/S2095254620301526 Articles and Content: https://www.choosept.com/health-tips/sports-injuries-emotions-how-physical-therapists-can-help-with-both-plus-tips-athletes https://www.choosept.com/why-physical-therapy/specialty-areas-physical-therapy/sports-physical-therapy https://www.choosept.com/health-tips/5-tips-improve-your-swimming-stroke-avoid-injury https://www.choosept.com/health-tips/healthy-running-advice-physical-therapists https://www.asics.com/nz/en-nz/blog/article/how-to-warm-up-before-running?srsltid=AfmBOor2krvZPVIXshxbpaWYA-pRHncP4NUfKooGF4wy_8LYmW9cXB3x https://www.healthline.com/health/muscle-recovery

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.

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/