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 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!

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/

"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 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.

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.

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!

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.

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.