Is Stretching a Real Form of Exercise?

You probably already know there are a ton of different factors that contribute to maintaining your health. Getting a full night’s rest, staying hydrated during the day, and eating well-balanced meals are the most commonly shared tips when it comes to living a healthy lifestyle, maintaining your heart health and nervous system. However, this is just scraping the surface, as there are so many other aspects of your body that need full support.

It’s not easy to maintain an ideal health, but paying attention to stiff joints and sore muscles will pay off in supporting you on your journey to a healthier lifestyle. One of the most fundamental aspects of physical therapy is stretching, and for good reason! Even though most people look at stretching as a pre-workout or post-workout activity, stretching actually has a long list of benefits that should be taken into account if you’re looking to improve your health.

Some of the basic benefits to stretching are as follows:

  1. It can improve your mental health. Stretching your muscles is very helpful in alleviating physical and mental tension.Alleviating tension in the muscles is helpful in alleviating tension in the mind. Yoga is a particularly popular form of stretching which focuses on mindfulness and meditation during stretching processes.
  2. It can help you prevent the need for surgery. Stretching provides our bodies with a means to keep our muscles warmed up and ready for exercise. This in turn decreases the chances of a muscle strain or sprain, and therefore also cuts down on the chance of you needing expensive surgery to repair the injury.
  3. Your range of motion will improve. Stretching regularly helps your muscles to extend fully, which can improve your range of motion over time! This means you’ll be more flexible, and it’s also very helpful with the prevention of injuries as well.
  4. It relieves muscle pain and tension. Stretching helps to alleviate muscle pain and discomfort throughout your body. Certain stretches are meant to help relieve back pain, some are meant for shoulder or neck pain, and so on. It’s a good idea to consult a physical therapist first about specific issues with pain before practicing targeted stretching exercises at home by yourself.
  5. Blood circulation will be improved. Your heart and musculoskeletal system will be improved by stretching regularly. Sometimes muscles can become extremely tight, and won’t receive enough oxygen. This can be painful. Stretching improves blood flow to your joints and muscles, further reducing your risk of being injured.

Getting Started With A Stretching Routine

Make sure when you start to stretch that you have plenty of space around you to move. Using a yoga mat is a great option to create a safe and supported area where you can gain traction easily. Remember to wear loose clothing so as not to constrict your limbs; you’ll be able to move much more freely!

As you stretch, remember to drink lots of water as well. Stretching might not feel like an intense exercise like running or doing push-ups, but it’s still very important to stay hydrated and support your muscles. To get more information on starting a good stretching routine, contact our office to make an appointment with a physical therapist. Contact us today! 

How to Improve Your Balance By Increasing Your Core Strength

The relationship between core strength and balance is something that has been widely discussed within the physical therapy field for several years. Your trunk contains multiple core muscles that work to prevent physically limiting conditions, such injuries, lower back pain, or balance and gait disorders. When your core is strong, it helps keep you upright and decreases your risk of falling. If you are interested in learning more about how our services can improve your balance, contact us today!

How are core and balance related?

There are three systems in your body that help to control your balance: The visual system, the vestibular system, and the proprioceptive system.

The visual system refers to the messages that your brain and eyes send to each other, in order to help you see. Your eyes send signals to your brain about your position in relation to the world around you.

The vestibular system refers to the liquid in your inner ear that functions as a sort of “carpenter’s balance,” in order to keep you level. If you’ve ever felt dizzy, it generally means that the liquid in the vestibular system is a little bit off-balance.

The proprioceptive system is the one that involves your core. Proprioception nerves are sensory nerves that situate throughout the body. They make you aware of your posture and aware of spatial things around you.

In order to stay balanced, one must have equilibrium in all three systems. A weak core is one element that can make you feel off-balance and cause you to fall down.

The impact of core muscles on stability:

When many people think of core muscles, they immediately picture the abs – but there are so much more! In fact, there are two separate groups of core muscles: the inner core and the outer core.

The inner core muscles are attached to your spine and they help to stabilize your core. The outer core muscles work in conjunction with the inner core muscles whenever you need to move your body from point A to point B – or, essentially to do most physical activities.

When we think of “core stability,” we are thinking of the inner core muscles. When we think of “core strength,” we are thinking of the outer core muscles. Engaging in physical therapy will help you to train both your inner and outer core muscles, in order to achieve better balance and movement.

PT treatments for core building and improved balance:

Core strength can be improved upon without pricy gym equipment. Many physical therapists will recommend a simple and quick exercise known as the “drawing in maneuver.”

To accomplish this exercise, begin by standing up straight with your hips in line with the rest of your body. Suck in your stomach, as if you were drawing your belly button in toward your spine. Then, walk around with your belly button still drawn in.

Ideally, your core muscles should be strong enough to hold that position for at least 30 seconds. However, if you are out of shape, you may have to build up to this time. This should be a painless exercise, so if you notice any pain while performing it, make sure you stop immediately. Once your core begins to build more muscle, your physical therapist will move you on to more difficult exercises, such as yoga, planks, or bridges.

If you have been struggling with your balance, we can help. Contact us today to learn how our core strengthening services can improve your balance and get you back on your feet!

Staying Healthy As We Age: The Importance of Physical Activity

It’s pretty common to be less active the older we get, but if we want to remain as healthy as possible, we must incorporate as much physical activity into our daily lives as we can! Thankfully there are many easy ways to increase your levels of activity that most people can include in their every day routine. Call Therafit today for more information about how you can increase your physical activity and lead a healthier life.

How Can I Increase My Physical Activity?

Below are seven great ways to add more physical activity into your routine.

  1. Bike Rides – Do you live in a rural area? If so, great! This is a wonderful opportunity to get your bike out of the garage and go for a spin. Even if you don’t live in a rural area, no worries. Lots of suburban/urban areas have bike trails and paths. Bike riding is a fun and easy way to get a good workout into your day.
  2. Adopt a Furry Pal – Getting a dog can keep you active and provide numerous health benefits, (especially if it’s a puppy, they have lots of energy and encourage you to get out and exercise with them!) If you own a dog already, make sure you’re walking your pet every day. The Mayo Clinic even suggests borrowing a dog if you don’t have one, so ask your friends if you can spend some time with Fido when they’re busy!
  3. Stairs Instead of Elevator – If you live in an apartment building or work in a high-rise building with tons of floors, you definitely have a good opportunity to get a work out in. Even if you only have a few flights to go, over time it’ll make a noticeable difference.If you’re coming back from lunch with a friend, tell them you’ll meet them at the top and then take the stairs!
  4. Park Farther Away – Do you run a lot of errands every week? Although it might seem like a great idea to find a spot as close to the front of the store as possible, parking in a spot far away provides an extra opportunity to get some walking in for the day.
  5. Sitting on the Floor – This is a great option for when you’re folding laundry, watching TV, or enjoying a book. Sitting on the floor isn’t just for kids! It can increase your activity level even as an adult, because you’ll find that you naturally stretch your limbs and move more to reach things while sitting on the floor.
  6. Swap Out Your Riding Lawn Mower – Using a push mower to cut your grass is a great way to get this chore accomplished while also getting in some daily activity. Strengthen those muscles!
  7. Stand Up – If you work sitting in front of a computer for most of the day, you should consider getting a standing desk that lets you stand up while you work. If you don’t have a standing desk, getting up and walking around every half hour to hour or so will really improve your overall level of physical activity.

How Do We Become Inactive?

There are few causes of inactivity, which can include everything from a busy schedule to a physical condition that prevents you from being as active as you should be. If you don’t engage in enough physical activity, you might struggle with weak muscle tone or aching joints. According to the Arthritis Foundation, the more inactive you’re being, the easier it is for you to become tired. There are lots of other physical ailments that come with inactivity, such as:

  • Weakened Bones
  • Hormonal Imbalance
  • Poor Blood Circulation
  • Increased Inflammation/Swelling

Make sure you’re getting enough activity in every day to avoid these issues!

Physical Therapy Can Help You Lead a More Active Lifestyle!

If you’re suffering from side effects of an inactive lifestyle, physical therapy could be the answer. A physical therapist can provide manual therapies that will not only increase your flexibility, but also improve your range of motion. They can also give you at-home exercises to do as well! Most likely, you will have a physical therapy program created especially for you and your needs.

If you want to lead a life without pain and stiffness, then it’s important to stay as active as possible. You want to keep your muscles, tendons, and joints flexible! Try adding a couple of the ways to exercise (listed above) to your daily routine to keep moving. Don’t forget, working with a licensed physical therapist can also help you stay fit and healthy! Contact Therafit today to find out how we can help you get back to an active lifestyle.

Get Your Hip and Knee Joints Moving Again with These 5 At-Home Exercises

Are your hips and knees feeling stiff, achy, or even painful? Noticing more discomfort in your joints when standing up and moving around? If so, you’re not alone.

This quarantine has taken a toll on many people’s bodies, as it has become much more difficult to maintain the same levels of physical activity at home. However, getting exercise is still very important – especially for your hips and knees!

Your hips and knees were made to move, and when we sit around without exercising them, they can lock up, become tight, and result in discomfort. You may be wondering how you can get the same workouts in your lower extremities without gym equipment – well, we’ve got you covered! Follow the exercises below for both relief and prevention for hip and knee pains – and, as always, if you have any questions about these exercises, don’t hesitate to call or message us.

5 exercises to stretch and strengthen the lower extremities

  • Hip Circles Hips bothering you while stuck at home? Try some Hip Circles! This easy-to-do exercise is exactly what it sounds like – simply lie on your side, raise your top leg and rotate your hip in a circular motion. Then, switch to the opposite direction. Begin by doing 3 reps of 10 with both legs – your hips will be feeling better in no time!

Here is a video for your reference: https://vimeo.com/354635534/ed456c310a 

  • Straight Leg Raise. When stuck at home, sedentary tendencies can cause the knees and hips to lock up, resulting in pain. Get those joints moving again with a Straight Leg Raise. Simply lay flat on the ground and lift your legs until they are straight in the air at a 90 degree angle with the rest of your body. Repeat 3 reps of 10 for both legs. Bonus – this also works your abs!

Here is a video for your reference: https://vimeo.com/253319361/385e6397da 

  • Hip External Rotation Stretch. This is a great stretch for targeting both your hip and knee joints. Begin by sitting on the floor with your feet straight out in front of you. Then, bend one knee across the opposite leg and push down on said knee with your hand – you should feel this stretch in both your hips and knees! Repeat these directions on both sides to get a full stretch.

Here is a video for your reference: https://vimeo.com/396686977/03443a1dcc

  • Kneeling Hip Flexor Stretch. If you are looking for a deep stretch, this is the one for you. Kneel on a mat or soft surface. Make sure you’re positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you so the top of your left foot is flat on the floor. Begin to shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30-45 seconds, then switch legs.

Here is a video for your reference: https://vimeo.com/313249747/fc2b99416b 

  • Standing Hip Flex. This one will surely get your blood pumping! Begin by standing up straight and then lift your right knee up in a 90 degree angle in front of you. Then, rotate your leg sideways while keeping that same position by shifting your hip muscles. Hold this position and then slowly rotate your hips back to the front and place your foot back down, flat on the ground. Repeat these same instructions with your left knee, completing 3 reps of 10 on each side. 

Here is a video for your reference: https://vimeo.com/398211318/e408af2c5c

Questions?

Looking for more assistance with these exercises? No problem! If you have any questions about how to perform these exercises or add more into your daily routine, call or message Therafit at any time. We are here to help you remain active, safe, and healthy at home!

Get Back to Comfort with These Back Exercises – All of Which You Can Do at Home!

Are you feeling back pain after being quarantined to your home? You may be wondering, “Why is this? I’ve barely left the couch!” Well, therein lies the issue.

The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think – especially in the back.

Your body, quite simply, was made to move! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your back pain and get moving! 

Always exercise and stretch within your comfort zone. Never push into pain and if you are unsure of doing any of the exercises below, simply consult your physical therapist first.

6 exercises to stretch those back muscles:

  • Lumbar Rotation Stretch in Lying. Back giving you troubles? Try a Lumbar Rotation Stretch in Lying. Lying sideways with your top knee bent and bottom knee straight, gently rotate your torso so your head is facing the opposite direction of your legs. Hold the stretch and then switch sides. This will stretch out your back and get you feeling comfortable once again!

Here is a video for your reference: https://vimeo.com/333092920/1dbb30daae

  • Bird Dog (Leg Slide). With major businesses shutting down, we know how disappointing it is to not be able to attend the weekly yoga classes you enjoy so much. Fortunately, you can bring the same yoga stretches to your own home. Begin on the floor with your knees bent beneath you and your hands flat in front of you, so your back is flat toward the ceiling. Stretch your left arm out in front of you and your right leg out behind you, so your toes are pointing down at the ground. Hold this stretch and then repeat on the opposite side, with your right arm and your left leg. The Bird Dog (Leg Slide) exercise is great at targeting the back muscles to give you that relieving stretch you’re looking for! 

Here is a video for your reference: https://vimeo.com/371130374/85ad5de4ee

  • Hip Bias Lunges (Back Heel Down). Who doesn’t love a good lunge? This is a great exercise to get you moving. As a bonus, it not only targets your back but also focuses on your knee muscles. Begin standing in a slight lunge position with one leg slightly bent out in front of you and the other leg straight behind you. Lean your torso forward so it is almost in a 90 degree angle with the floor (this will cause your back leg to bend, as well). Hold this stretch and continue reps on the side you are on, then switch sides repeating the same steps.

Here is a video for your reference: https://vimeo.com/391227766/dc90917bdc 

  • Standing Hip Abduction 45 Degree Angle Back Arom. This exercise may have a lengthy name, but we promise it’s not that difficult! For this exercise, you will need a chair or something else to steady yourself. Stand with your left hand on the back of the chair and place your right hand on your hip. Keeping your back straight and face forward, slowly kick your back leg out behind you until you feel the stretch in your back. Continue a few reps and then switch sides, placing your left hand on your hip and kicking your left leg out behind you. Make sure to always keep the opposite hand on the chair to steady yourself. 

Here is a video for your reference: https://vimeo.com/285854056/0165cea4f4

  • Standing Shoulder Flex/Hip Extension With Back Arch (Wall). Another exercise that has a lengthy name but is very easy to do! For this exercise, you will begin standing with your hands outstretched directly in front of you on a wall. In a fluid “swinging” motion, extend your right arm and left leg behind you so your back is arched, then bring them both toward the wall. Continue doing this in fluid motions. After a few reps, repeat this exercise on the other side of your body, with your left arm and right leg.

Here is a video for your reference: https://vimeo.com/394420569/71808708d0

  • Neural Mobility SLR (Outward Turn). Looking for a great way to stretch your back, legs, and glutes at the same time? This exercise is for you! Begin by laying down on your back with both arms clasped around your right hamstring. Raise that leg in the air, keeping the left one bent with your feet flat on the ground. Flex your right foot that is in the air so that the bottom of your foot is flat facing the ceiling, then point that foot so that your toes are straight up toward the ceiling. Then, slowly bring that leg back down to a bent position between your hands. Continue for a few reps and then switch legs, repeating the same steps.

Here is a video for your reference: https://vimeo.com/370059225/1087fe3a40

Questions?

If you have any questions about any of these exercises or if you are looking for more ways to relieve back pain during the quarantine, call or message Therafit at any time. We want to make sure you are as comfortable as possible while also staying active at home!

What’s the Difference Between Sprains and Strains?

It is a common misconception that “sprains” and “strains” are interchangeable terms. In reality, there are some key differences between the two. In order to understand how they differ, it is important to first understand what ligaments and tendons are.

Ligaments connect bones to bones within a joint, while tendons connect bones to muscles. When you experience a sprain, you are tearing or overstretching a ligament. Conversely, when you experience a strain, you are tearing or overstretching a tendon.

If you have recently sustained a sprain or strain, or you believe you may have, don’t hesitate to contact us to consult with a physical therapist. We’ll determine the best course of treatment for your needs and get you started on the road to recovery!

Treating sprains and strains:

Mild sprains and strains are often treated with the RICE technique: Rest, Ice, Compression, and Elevation. However, when the RICE technique doesn’t work, or if pain is unbearable and/or constant, it is in your best interest to visit a doctor. A doctor may take an X-ray to see if there are any breaks in the bone. If there are no breaks found, the diagnosis is usually a strain or sprain.

Physical therapy is an effective method for treating sprains and strains. No matter how you incurred your injury, our dedicated physical therapists can play a major role in your comeback. One of our licensed physical therapists will use a mix of passive and active treatments to reduce pain, improve strength, and increase coordination. Passive treatments may include massage, ice and heat therapies, electrical stimulation, or ultrasound. Active treatments include targeted stretches and exercises.

A very common type of ligament sprain is an ACL tear, which physical therapy has been proven successful in treating. It has also been proven successful in treating various other types of tears, such as those to the Achilles tendon or hamstring.

Common causes of sprains and strains:

The symptoms of a sprain and strain are much alike, due to the fact that the injuries are very similar in nature. You may experience swelling, muscle spasm, difficulty with range of motion, limited flexibility, or pain around the affected joint. However, there is one main difference in symptoms: with a sprain, you will usually present bruising around the affected joint, whereas this is not always the case with a sprain. Some of the most common causes of sustaining a sprain or strain include:

  • Prolonged repetitive motion.
  • Overexerting yourself.
  • Lifting heavy objects.
  • Slipping and falling.
  • Athletic activities.

There are also certain risk factors that may increase your chances of sustaining a sprain or strain, such as neglecting to warm up before exercising, using improper equipment, practicing improper techniques, being out of shape, or general fatigue.

Find relief for your sprain or strain today!

WebMD states, “Ankle injuries can happen to anyone at any age. However, men between 15 and 24 years old have higher rates of ankle sprain, compared to women older than age 30 who have higher rates than men. Half of all ankle sprains occur during an athletic activity. Every day in the U.S., 25,000 people sprain their ankle. And more than 1 million people visit emergency rooms each year because of ankle injuries. The most common ankle injuries are sprains and fractures, which involve ligaments and bones in the ankle. But you can also tear or strain a tendon.”

Is your sprain or strain limiting your daily life? Find relief with us. Our licensed physical therapists will conduct a comprehensive assessment to determine what the best course of treatment will be for you. Say goodbye to your pain today with physical therapy!

Sources:

https://www.mayoclinic.org/diseases-conditions/sprains-and-strains/diagnosis-treatment/drc-20377943

https://medlineplus.gov/sprainsandstrains.html

Relieving Your Pain the Natural Way – Physical Therapy as the Safer Relief Alternative

It is no secret that the United States is a country with very high levels of medication. With countless over-the-counter drugs for pain management, it can seem simple to turn to drugs for pain relief. It is also a common practice for physicians to prescribe heavier pain relievers, such as the opioids that have resulted in a country-wide epidemic.

While the effects of these drugs can be frightening, there is a safer solution available: physical therapy. Physical therapy is a healthy, safe, and effective way to relieve your pain the natural way. If you are looking for pain relief without the risk of side effects, contact us today to schedule a consultation!

What does physical therapy do?

Our dedicated physical therapists create individualized treatment plans based on the specific needs of each patient. Your treatment plan will vary based on the nature of your condition; for example, if you are suffering from a recent acute injury, we may use massage therapy, ice and heat therapies, ultrasound, and other techniques to ease your pain and jump-start the healing process.

Once you’re safely able to move to exercises without pain, your physical therapist will prescribe gentle stretches, walking, cycling, swimming, or other motions, in order to help mobilize your body. This is done to help your soft tissues move around easier and with more comfort, in addition to helping stiff or arthritic joints stay mobile and lubricated. Strengthening exercises can rehabilitate damaged muscles so they can perform without pain, and they can also help you maintain a straighter posture in order to ease pain from spinal nerve compression.

Physical therapy methods and modalities have been proven to work. In fact, an 11-year study of chronic pain sufferers demonstrated that regular exercise resulted in decreased pain. Effective physical therapy isn’t just the work of the physical therapist — it also depends on the efforts of the patient. We will take the time to educate you about the nature of your pain and the importance of strictly following your routine. All of this will give you the resources you need to live a pain-free life and prevent future injuries from occurring.

The safest pain relief strategy:

We’ve all seen it broadcasted over the media: the serious dangers of opioid medications. These narcotics, which include both prescription medicines and illicit drugs, take the lives of approximately 115 American every day via overdose. Opioids are not only tremendously powerful, but they also have the potential for dangerous interactions with other drugs and they are commonly known for their addictive nature.

Steroids, which are another class of prescription painkillers, also pose serious risks and dangers. Epidural steroid injections are used to relieve pain, but they can also lead to undesirable conditions, such as cataracts, arthritis in the hips, elevated blood sugar, stomach ulcers, and nerve damage. Even ordinary NSAIDs such as ibuprofen can cause stomach bleeding and liver problems. Additionally, pain management drugs only allow for temporary pain relief – meaning you’ll have to take larger amounts for longer periods of time, if you don’t get sufficient treatment for your condition.

With physical therapy treatments, you can sweep all of those risks, worries, and unpleasant side effects aside. While some cases of severe pain might still require some pharmaceutical intervention, physical therapy can help many patients greatly reduce their reliance on painkilling medications, and in many cases, the need for these drugs may be eliminated altogether.

Our highly-trained physical therapists use a combination of techniques to treat a wide range of painful problems, from acute injuries and post-operative wounds to chronic pain syndromes and conditions. Whatever the case may be, you can find relief through physical therapy.

Schedule an appointment for relief!

Pain-management drugs are not the only solution when it comes to relief. Try physical therapy for a safer and natural approach, which will provide you with the relief you need! Confirm your appointment today by calling our office, and get started on your journey toward long-lasting and risk-free relief!

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Suffering from Sciatica Pains? Find Relief Today

Lumbar radiculopathy, commonly referred to as sciatica, is a common condition that many people experience. It occurs as a result of irritation to the sciatic nerve, which is the largest nerve of the body. It stretches from the lumbar spine through the buttocks, and pain from irritation is typically felt in the lower back. However, sciatica pain can also ensue in the buttocks, thigh, or lower limbs, which can pose challenges in mobility. Sciatica is commonly caused by a herniated disc; however, a back trauma or disc degeneration can also result in the condition.

Treating sciatica with physical therapy:

A physical therapist may use several types of treatments to reduce your sciatica pain and symptoms. Active treatments include motions, stretches, and specific exercises, aimed at reducing pain and accelerating healing. A physical therapist will also teach you different motions that you can do at home in order to manage your pain. If a physical therapist discovers any weak muscles, you will be given corrective exercises for core strengthening.

The strengthening exercises in your physical therapy treatments focus not only on the lower back, but also on the hip muscles, abdominal muscles, and glutes. All of the exercises you participate in will help strengthen the spinal column (including your tendons, ligaments, and supporting muscles) while also keeping the spine in proper alignment.

The stretching exercises in physical therapy target muscles that are inflexible and tight. Hamstring stretching is an important part of a physical therapy treatment program to alleviate sciatica. An aquatic exercise program may also be recommended by a physical therapist. You can do exercises easily with the buoyancy of water.

Passive treatments may include massage therapy, ice and heat therapies, electric therapy, or ultrasound. All of these different modalities help reduce pain, stimulate blood flow, and accelerate healing. Massage therapy is typically conducted for sciatica relief, as it helps alleviate sciatic nerve pain. It loosens up tight back muscles that may be pressing on the sciatic nerve, and it increases the release of endorphins for pain relief. Ice and heat therapies are also common, as they help ease pain, relax muscles, and reduce inflammation. Electrotherapy may also be applied, which uses electricity to also aid in reducing pain, strengthening muscles, ramping up circulation, and improving physical function.

Do you have sciatica?

Sciatica is diagnosed through a physical examination and an evaluation of medical history. A CT scan or MRI may be also be performed, in order to locate the root cause of sciatica. According to Move Forward PT, “Conservative care like physical therapy often results in better and faster results than surgery or pain medication.” Once you are diagnosed with sciatica, a physical therapist will work with you to manage and relieve the condition. This includes:

  • Increasing strength.
  • Improving motion.
  • Reducing sciatica pain.
  • Educating you on how to stand, bend, and twist.
  • Improving flexibility.
  • Returning to normal activities.

Schedule your consultation today:

If you are looking for an effective, safe, and non-invasive approach to sciatica treatment, physical therapy is your best option. PT treatments work to target the root of the problem by applying extensive assessments, in order to determine the best individualized treatment plan for every patient’s needs. These will be dependent upon the severity of each patient’s condition and will help to relieve pain and improve function.

Physical therapy is one of the most successful ways to treat sciatica. In addition to in-clinic treatments, your physical therapist will also provide you with targeted stretches and exercises you can do at home, in order to combat any sciatica pains you may feel in the future. Your risk of sciatica can be significantly reduced by practicing proper body mechanics, maintaining proper posture, and staying in shape, with the help of your physical therapist.

If you have been living with sciatica, or you think you may be experiencing sciatica symptoms, don’t hesitate to schedule your consultation today. Our licensed physical therapists will meet with you to perform a comprehensive exam that will help determine what the best treatment plan will be for you. Don’t let your sciatica pain dictate your life any longer – find relief today with physical therapy

Sources:

Decrease Your Pain and Increase Your Energy with These 5 Easy Tips

Are you looking for a way to relieve your aches and pains so you can get back to living your life comfortably? If so, our treatment services can greatly benefit you! Our dedicated physical therapists can provide you with the tools you need to decrease your pain and increase your energy, so your daily life will be easier than ever. There are a vast number of conditions we treat, and our main goals are to help you find relief and prevent your likelihood of further pain occurring. By incorporating these 5 easy tips into your daily life, you’ll find that your days are much less painful and more energetic!

1. Maintain proper posture throughout the day.

Posture improvement can make a huge difference in how you feel overall. Your physical therapist can design a treatment plan that will focus on improving your posture, which is something that you can carry with you long-term. Simply standing and sitting with shoulders back, chest out, and spine straightened (instead of slumping over) is a great start. Your physical therapist can guide you towards posture habits that alleviate pain and pressure, which will give you more energy to face the day.

2. Change your sitting positions.

The way in which you sit can make a big difference when it comes to pain and energy levels. Simply by avoiding pain, you’ll also feel less drained at the end of the day. Your physical therapist can also recommend some simple adjustments based on your work environment, that may help reduce pain and improve your sitting positions. For example, a lumbar cushion can help relieve pressure from your lower back.

3. Stay hydrated.

Did you know that you’re supposed to drink between half-an-ounce to one-ounce of water for each pound of your body weight each day? By drinking enough water each day, you’ll be able to avoid dehydration, as well as other undesirable issues, such as headaches, muscle cramps, and overall fatigue. Water is always the healthiest option, so try to keep plenty of water close to you as you move throughout your day. You’ll begin to notice that consistent hydration will lead to lessened pain and increased energy. It can also help keep your appetite under control, which may help you avoid gaining extra weight!

4. Get moving!

Moving is an integral part of any physical therapy program, as it is essential to relieving painful symptoms and improving your overall function. If you are in pain, it may seem better to remain sedentary until it goes away; however, exercising can actually help relieve your symptoms much quicker. By getting up and moving around every hour or so, even if you just take a simple walk around the room or around your office, you can help decrease your pain and boost your energy. You don’t have to do a full physical therapy session to feel the benefits of movement – practicing this every day can also benefit your body in several ways.

5. Pay attention to your breathing.

It is important to take breaks while you exercise, and to focus on your breathing while you do so. Focused breathing can help relieve your pain and may even give you that little extra energy burst you need to keep going with your day. Every few hours, take a few minutes to stop, close your eyes, and breathe deeply. Breathe in deeply through your nose, filling your lungs as completely as possible. Then, breathe out through your mouth, keeping lips pursed a bit to push the air out. Focus on nothing but your breathing for a few minutes and you’ll be amazed at what a difference it can make.

Schedule a consultation for more help:

Physical therapy helps patients feel their best. If you’d like further assistance from the tips above, contact our office today! Our physical therapists would be happy to meet with you for a consultation to discuss the best treatment plan for you, so you can live your highest quality of life!

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Improve Your Health, Strength, and Physical Activity with These 4 Simple Tips!

It’s not always easy to be active. We’ve all been there – letting the dumbbells collect dust in the garage, throwing the yoga mat in the storage closet, constantly walking by the running shoes without a second glance. However, once you get in the habit of being habit, it becomes much easier. With these 4 simple tips, you can achieve an active lifestyle even with your busy schedule!

1. Trick yourself into exercising.

It can be hard to find the time to exercise throughout the day – so try sneaking it in! Physical therapy often prescribes small changes to a person’s routine, in order to make the adjustments manageable. Some simple ways to be more active during your daily tasks include:

  • Opting for the stairs instead of the escalator or elevator.
  • Exiting the bus one stop early and walk the rest of the way.
  • Parking farther away from your destination and walking the extra distance.
  • Maintaining your yard – raking leaves, shoveling snow, mowing the lawn, etc.
  • Taking the dog on walks with the whole family.
  • Walking up and down the field while your children are playing sports.

2. Maintain a healthy diet.

Maintaining a healthy diet doesn’t mean you aren’t allowed to spoil yourself with treats every now and then. Nutrition is all about balance – so just make sure you balance those treats with some healthier choices. This includes:

  • Snacking smart. It is good to snack! – as long as it’s healthy. So instead of those pretzels, try grabbing some peanuts. Snacking keeps you at your best so that you can sustain your energy and stay positive.
  • Avoiding “meal skips.” Many people think that dieting includes “eating less,” but skipping meals can be just as detrimental to your nutrition as over-eating. Eating consistently provides your mind and body with the fuel necessary to help you get and stay active. It also helps you avoid your blood sugar dropping, which can lead to nervousness, irritability, and a whole host of other problems.
  • Implementing Uncle Sam’s recipe for health. “What is this?” you may ask – it is essentially the following: lots of fruits, vegetables, whole grains, and fat-free or low-fat dairy products; some lean meats or meat substitutes, including beans, eggs and nuts; and minimal saturated fats, trans fats, cholesterol, salt, and added sugars.

3. Positivity goes a long way.

If you go in with a positive mindset, exercise and eating right will become significantly easier. Research shows that a positive attitude can boost your immune system and increase your energy levels. Even if you aren’t really excited about getting up to go for a run, your body will believe what you think. Essentially, “fake it ‘til you make it” – because that mantra really works!

4. Don’t be afraid to ask for help.

Did you know that over half of the United States suffers from some sort of limiting pain? Chronic pain can significantly hinder your quality of life, but physical therapy can fortunately help correct it. It is a natural, non-invasive, safe, and effective way to manage and treat pain. In many cases, it can even eliminate the need for harmful pain-management drugs or surgical correction. The best part of all is that physical therapy provides long-term relief, while other methods may only work in the short-term.

Physical therapy can help with all types of chronic musculoskeletal and neuropathic pain, from ongoing headaches to fibromyalgia. A physical therapist can manipulate your bones and joints to reduce discomfort. Your physical therapist will work with you to form an exercise and movement plan that lessens your pain and increases your mobility.

Contact us today!

No matter what age you are, our physical therapy treatment programs can help you get up and moving. If you’re looking to improve your health, strength, and physical activity, don’t hesitate to contact us today! We’ll get you started on a plan that will help your life your life to the fullest.

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