4 Types of Stretches That Can Dramatically Benefit Your Physical Health

When you begin a workout or physical therapy routine, you should complete a set of stretching exercises beforehand to help you limber up and prevent injuries. However, many people don’t receive any instructions on the proper way to go about stretching for their specific program. A licensed physical therapist can teach you how to complete the correct stretching exercises before you begin your workout. If you aren’t sure what direction to start, contact TheraFit™ today for more information!

To make sure that you can avoid hurting yourself, here are four types of stretching exercises and their health benefits to guide you!

Passive Stretches

When you think of stretching, you might tend to think of passive techniques. Whether the pose is held by hand or with gravity, one is largely stationary and exerts a force to extend the target muscle by reaching the outer limits of the range of motion.

Poses that can be held for a long time should signal to you that the muscle isn't reaching its outer capabilities, and warrant a gradual, deeper stretch. Toe touches are stretches meant to strengthen the hamstrings, but they are typically done incrementally.

Passive stretching is great for promoting overall balance and flexibility. The extension of muscles before intense exercise or activity can hinder explosive abilities, making it a better choice for cooling down after a workout rather than immediately prior to major exertion.

Active Stretches

Active stretching techniques require you to hold a position or pose using only the muscles in the corresponding group to the one being targeted. For example, consider an ankle being flexed back and forth. The calf muscles involved in holding your toes in a pointed position or raised toward the shin are referred to as the "agonist" and "antagonist," as they perform opposing functions. In any stretch, the agonist muscle is the one contracting, the antagonist is the one being extended.

Even though this technique can be applied all over the body, make sure to allow the limbs or joints in question to move naturally through their full range of motion, holding at each end. This is best for warming up before a physical activity, rather than lengthening the muscle as part of a proactive program to improve flexibility.

Proprioceptive Neuromuscular Facilitation Stretching

PNF stretching is a set of techniques most commonly utilized in a physical therapy or rehabilitation setting to restore range of motion to an injured or weakened muscle.

For PNF stretches, start by moving the specific limb or target muscle into a stretched position, and then contract that muscle group for 4-6 seconds while a helper or fixed object (like a wall or table) provides resistance that ensures nothing is moving. Release the contraction, and hold the stretched pose in place for 20-30 seconds before shaking loose and taking another 30-45 seconds to relax completely and then repeat in cycles.

By combining both passive and active elements, PNF stretching can be a highly effective choice, and create a safe set of exercises to aid in recovery.

Stretching is all about improving performance and preventing injury, so it's critical you understand when each one is necessary in order to really enjoy the benefits. You don’t want to get overconfident by moving too quickly in an attempt to speed up gradual improvements!

Dynamic Stretching

Dynamic stretching techniques are a bit more interactive because they put the body in motion. Dynamic techniques rely on momentum to flow through a series of repeated movements. One example is a hamstring stretch, in which the leg is kicked upward through its range of motion, and gradually increases in height with each pass.

One example of how dynamic stretching can be utilized in sports is a baseball player or preparing for a throwing motion. They would begin their shoulder warm-up with widening arm circles, expanding the range of motion little by little until the regular full range is accounted for.

It's important to know your limits when it comes to your own range of motion, as excess momentum can overextend the limb and cause a painful injury to be sustained.

Other Ways Stretching Can Benefit You

There are more ways that stretching can benefit you and help improve your overall performance and health. Healthline lists out a variety things in your life that can be made easier by a regular stretching routine:

  • Improves posture
  • Improves flexibility
  • Helps to heal and prevent back pain
  • Can calm your mind
  • Helps decrease tension headaches
  • Increases range of motion
  • Improves your performance in physical activities
  • Increases blood flow to your muscles

Contact Our Office Today

Whether you’re an athlete in need of some stretching guidance, or you just enjoy working out in your free time and want to make sure you’re avoiding possible injuries, physical therapy can help! One of our trained physical therapists here in the clinic will talk with you about your levels of physical activity and show you simple exercises to make sure you’re staying safe and in shape!

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Should You Be Wearing Weightlifting Shoes In The Gym?

If you’re an athlete or someone who enjoys copious amounts of exercise, you need to maintain a high fitness level. This requires relying on strong core muscles to stabilize our bodies so that we can perform to the best of our ability. One of the primary exercises to strengthen the core is the squat.

This seems like a pretty typical and easy exercise, but in order to perfect it, athletes must improve their form. For squats, this means reducing forward lean, getting the thighs as close to a horizontal position as they can, and keeping the hips at or below knee level. What happens to the feet during this exercise is a matter of debate. Some people think the feet should be flat on the ground. Others believe the heel should be slightly elevated. Those who believe in elevating the heel often choose running or weightlifting shoes.

Read on to learn more about the effects of using weightlifting shoes while squatting!

What Are The Differences Between Weightlifting Shoes and Running Shoes?

Running shoes and weightlifting shoes are two different things. At first glance, weightlifting shoes appear to be the better choice. Most weightlifting shoes come with a lateral stability that running shoes don’t offer, thanks to a wider base and differences in construction, like a less flexible midsole. Running shoes are also cushioned, and absorb energy when exercising. If you lift weights, you want to redirect as much energy as possible during the movement vertically.

Don’t use your running or other athletic shoes for lifting purposes. The ideal lifting shoe should be hard with a raised heel, as this comes in handy with exercises such as squats and deadlifts. You don’t need as much arch support when weightlifting, either.

The differences in cushioning, shape, and construction between weightlifting shoes and other kinds of footwear produce a different result when wearing the weightlifting shoes. Scientific studies can show exactly what kinematic differences will manifest when wearing either type of shoe.

What Happens When You Wear Weightlifting Shoes During Squats?

A study conducted by three researchers at the University of Northern Colorado observed the differences when fit, college-aged males performed repetitions of squats at 60% of their maximum ability. The study participants randomly switched between running shoes and an unnamed brand of weightlifting shoes. The researchers observed the range of motion (ROM), trunk displacement and ankle flexibility.

The weightlifting shoes made a difference with ankle flexion, which was expected due to the lifted position of the heel in weightlifting shoes. This meant it was easier for the study participants to maintain proper squat form during the exercise. Their thighs and hips remained vertical and there was less leaning forward. The knees moved over the toes more easily, which also promoted better form and performance.

The weightlifting shoes also produced less displacement in the torso region than the running shoes did. The athletes exhibited much less forward lean during the exercise and were able to redirect the energy upward. The researchers surmised this was due to less stress on the lower back.

The participants in the study stated they thought it was easier to perform squats in the weightlifting shoes than in the running shoes as well. This may have been due to the reduced stress on the lower back or through some other factors, such as the mental conditioning of being told they were using shoes specifically for weightlifting rather than for running.

To Wear Weightlifting Shoes Or Not….

Weightlifting shoes may not be for you if you’re a runner, but if you spend a lot of time in the gym with barbells and the like, it’s probably a good idea to consider getting a pair! If you’re just starting out, it may be even more beneficial to wear shoes with less heel lift so you can focus on proper form. For strength athletes or powerlifters, weightlifting shoes may help maintain form during heavy lifting or competition.

Proper form when executing squats will help prevent injury. The study results suggest that the weightlifting shoes promote better form, and should then help prevent injury. Athletes at any level of experience can benefit from this aspect of wearing weightlifting shoes while performing squats.

If you aren’t quite sure what kind of shoes would be best for your level of physical activity, no problem. Contact TheraFit™ today. One of our experts in physical therapy will be able to assess your form, ask questions about the kinds of sports or athletic activity you participate in and make an educated suggestion about what type of footwear would be best suited to your needs!

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Living with Chronic Pain? Try Our Safe and Non-Invasive Methods for Relief!

You may be one of the millions of individuals living with chronic pain. Whether you're recovering from a serious surgical procedure, dealing with the physical effects of an accident, or struggling with a long term medical condition, pain can prevent you from enjoying all the daily activities you love. You may be considering more surgeries or strong medication to fight the pain. A physical therapist has many different treatment options to effectively manage pain. Physical therapy offers several safe and non-invasive methods that can reduce or even eliminate your pain. Contact TheraFit™ Physical Therapy & Fitness Center today to find out how physical therapy can help you live a pain-free and active life.

Manual Therapy

Manual therapy is physical therapy delivered by the hands instead of using a machine or a special device. These techniques are more than just a massage. After a physical therapist goes over a complete evaluation of your medical history and any current conditions you may have, a physical therapy program that includes manual therapy can be created specifically for your individual needs. There are several manual techniques that a physical therapist may use to treat the soft tissues in the body. A few of these include the following:

  • Soft Tissue Massage - Massage done by a skilled physical therapist can loosen tight muscles, ease pressure around sore joints, and help eliminate a variety of painful conditions.
  • Soft Tissue Mobilization - Using mobilization techniques, a physical therapist would focus on the muscles and how they're attached to various joints. This technique is used specifically for restoring movement and improving the range of motion.
  • Strain and Counterstrain - This is a physical therapy technique that is used to pinpoint tender points throughout the body. Once these are located, the physical therapist will position your body to shorten and relax the muscles involved. The primary purpose of this is to reduce muscle spasms.
  • Muscle Energy Techniques - This type of physical therapy method involves repositioning joints that are considered dysfunctional and then treating the muscles around that particular area.
  • Thrust Techniques - Using this method, a physical therapist will apply quick and repetitive pressure to a particular joint. These rapid movements in the correct place on the body can restore natural movement.

Ice and Heat Therapy

Both ice and heat therapy can work to provide relief for pain. A trained physical therapist will know which type, heat or cold, will work best for the type of pain you're experiencing. Heat and ice work in different ways to help reduce painful conditions. Heat increases blood flow and more quickly brings nutrients to various parts of the body. Cold, however, reduces blood flow and brings down inflammation and swelling. The following are a few ways physical therapy uses heat to ease pain:

  • Heat therapy is often used for older or reoccurring injuries. It can reduce pain when a person is experiencing arthritis or stiff joints.
  • Heating pads, wraps, and gel packs can be used to relieve chronic pain in the neck and lower back.
  • Heat therapy is used for treating and reducing pain for muscle spasms.

There are also specific benefits for using ice therapy, also called cryotherapy, in physical therapy treatment:

  • Icing can reduce pain in injuries such as ligament sprains in the ankles or knees.
  • Ice therapy is often used for many types of muscle strains.
  • Ice therapy is recommended for new injuries to immediately reduce swelling.

Exercise and Stretching

If you're experiencing pain, the last thing you may feel like doing is exercising and stretching. The right type of exercising and stretching, however, can loosen muscles, reduce stiffness, and limit inflammation. Exercise can even release endorphins, which are the body's natural pain-killers. A physical therapist can create an exercise and stretching routine that suits your personal fitness level and helps relieve painful muscles and joints. Tight muscles can be the source of pain or make other painful conditions worse. Learning how to stretch in a safe and correct manner can alleviate stress and pain.

Laser Therapy

Advancing technology using lasers can now provide pain relief in a safe and non-invasive manner. A single wavelength of light is generated with a low-level laser. There isn't any vibration, sound, or even heat emitted with this type of treatment. It normally takes more than one treatment for a patient to notice significant results, but laser therapy can reduce pain without any side-effects. There are several important facts about laser therapy you should know.

  • It can be used for both chronic and acute conditions.
  • Most treatments only last ten minutes or less.
  • Laser therapy treatments can be customized for each individual.

Ultrasound

A physical therapist may use ultrasound to provide safe, effective pain relief. Ultrasound is a method that delivers deep heat into the body's soft tissues. There are several specific benefits of using this method. The first is that it can increase circulation to tissues such as ligaments, muscles, and tendons. This can ultimately increase healing and decrease pain. Just increasing the temperature in body tissues can help decrease pain. Ultrasound can be used in physical therapy to treat the following injuries:

  • Muscle Strains
  • Frozen Shoulder
  • Tendonitis
  • Bursitis

A physical therapist may use any of the previous methods, or a combination, to effectively treat the root cause of your pain. Physical therapy can provide effective, non-invasive treatment for a wide range of conditions. Whether you're struggling with fibromyalgia, osteoarthritis, Rheumatoid arthritis, injuries from an accident, or chronic headaches, physical therapy may provide the answer you're looking for. Call TheraFit Physical Therapy & Fitness Center to find out how a physical therapist can help you eliminate pain and reach your health and wellness goals!

Do You Have These 5 Symptoms? If So, Physical Therapy Can Help

At our physical therapy clinic, our experienced team members work with older adults, men, women, and children who are facing a variety of acute and chronic health problems. But it's not just pain that we can help with! Every one of our physical therapists has received advanced training in anatomy, human movement, and more. This means there are many ways a physical therapist can improve your function and quality of life, as well as several signs and symptoms in addition to "just" pain that we can alleviate and address at the root cause.

Ever wondered if physical therapy could help you? Keep reading to see our top signs that it may be time to consult with a physical therapist at TheraFit™ Physical Therapy & Fitness Center.

5 Signs It's Time to See a Physical Therapist

1. Dizziness and Vertigo

Dizziness and vertigo (the sensation that the room is spinning around you) can be incredibly disruptive to your daily life. While they may have several underlying causes, these symptoms are often a sign of vestibular disorders like benign paroxysmal positional vertigo (BPPV).

A physical therapist is trained in the diagnosis and treatment of BPPV and can prescribe a range of treatments that will alleviate this uncomfortable sensation, including the Eply's maneuver and gaze stabilization exercises. In many cases, people with BPPV experience near-complete resolution of their symptoms after just one or two sessions!

2. Imbalance, Incoordination, and Fearfulness of Falling

Loss of balance and coordination can happen as part of the aging process, but may also occur after things like a stroke or nerve damage caused by diabetes or radiculopathy. In some cases, these changes can lead to falls, which not only impose the risk of injury but can also make a person afraid of falling again. Unfortunately, research shows that fearfulness of falling may prevent a person from moving about, which only further contributes to weakness and imbalance. And the weaker a person is, the more at risk they are of recurring falls. Talk about a vicious cycle!

A physical therapist can work with you or your loved one to improve balance, coordination, motor control, and postural awareness. Through exercises and education, we help you regain the confidence as well as physical skills necessary to remain safer and more active in your daily life. In some cases, we may also prescribe adaptive equipment and tools to augment and support your function and safety.

3. Sports Injury, Work Injury, or Other or Traumatic Event

One "sign" that it may be time to consult with a physical therapist is if you ever experience any sort of acute traumatic event, like a fall, auto accident, or injury on the job or during an athletic event. Even if you feel "fine" immediately after the incident, there still could be underlying tissue damage that simply isn't noticeable right away. This is because stress hormones like adrenaline can mask pain and signs of tissue injury in your body…at least until they return to their pre-accident levels.

By consulting with a physical therapist ASAP after an accident, we can help identify warning signs of tissue damage and initiate early treatment to reduce inflammation and prevent further damage. And unlike medication, physical therapy can also help address underlying factors, like weak or short muscles, that either contributed to the event in the first place or may otherwise delay your healing.

4. Joint Stiffness, Instability, and Weakness

In addition to pain, our physical therapy patients also come to us with concerns about other ailments like joint stiffness or hypomobility, joint instability or hypermobility, weakness, numbness, and tingling. This often coincides with other symptoms such as decreased activity tolerance and fatigue.

Exercises, non-invasive modalities, manual therapy, and the prescription of orthotics and other adaptive devices can all be incredibly helpful and provide a more cost-effective solution than medications.

5. Any New Physical Diagnosis, Change in Function, or Health Concern

A physical therapist is licensed to treat a wide number of health conditions. So if you recently received a new diagnosis, consider finding out if a physical therapist can be a helpful part of your medical team. Conditions we treat at our physical therapy clinic include:

  • Musculoskeletal conditions like muscle strains, ligament sprains, tendonitis, bursitis, and impingement syndrome
  • Chronic obstructive pulmonary disorder (COPD)
  • Amputations
  • Neurological conditions including Parkinson's disease and multiple sclerosis
  • Autoimmune conditions like rheumatoid arthritis
  • Pediatric conditions including cerebral palsy, Down syndrome, cystic fibrosis, and sensory processing disorders
  • Fibromyalgia
  • Low back pain
  • Pelvic floor dysfunction
  • Sciatica
  • Debility and weakness following prolonged hospitalization or treatment for an illness such as cancer, the flu, or COVID-19
  • Post-operative recovery from things like joint replacement and heart surgery

Need Help Feeling Your Best? Physical Therapy Provides Relief From a Range of Conditions and Symptoms

Whether you have chronic pain or some other health concern, we invite you to call TheraFit Physical Therapy & Fitness Center today to schedule an appointment. A physical therapist can work with you to provide efficient and effective relief from a range of concerns and health issues. It'd be our honor to join you on your journey toward better health and function!

Don’t Fall Victim to Opioids – Instead, Opt for Natural Relief

Chronic pain can become a huge burden, interfering with just about every aspect of your life until it can seem impossible to feel like things will ever be “normal” again. Whether as a result of wear and tear over time, or following a traumatic experience like an injury or a car accident, chronic pain can become increasingly difficult to cope with as time goes on. Learning to cope with the discomfort isn’t always realistic, and so rather than live in discomfort many people turn to ways to mask the pain—often through the use of pain medications. However, this isn’t always the healthiest option, and finding more appropriate ways to manage your pain that can actually help to reduce the severity of your chronic pain can have a huge impact on your quality of life and happiness.

Instead of turning to medications to manage pain long-term, talk to your physical therapist at TheraFit™ Physical Therapy & Fitness Center about natural strategies that may help you to experience actual relief from your pain.

The Problem with Pain Medications

Pain medications don’t actually do anything to help heal chronic pain. While often marketed as an ideal solution to experiencing ongoing pain, all that pain medications can do is help you to feel relief from the pain for a short period of time. Once the medication dosage wears off the pain will return, and over time it may even require larger and larger dosages of pain medication to help you experience that same level of relief.

What’s more, many pain medications come with a long list of complications of their own. Many pain medications are opioid-based, which means that they are highly addictive and can cause damage to the body if used for a prolonged period of time. For many people, the withdraw that occurs when they attempt to stop taking opioids is actually more severe than the initial pain itself, and in some situations, the use of pain medications for an extended period of time can lead to an array of additional health issues, including damage to the intestines, liver, and even the heart.

To actually overcome chronic pain and return to a more normal way of life, pain medications cannot be looked at as a sole means of treatment. While pain medications may be recommended for short term use to help you overcome the initial pain of an injury, there are other treatment options available that are much safer and more effective at helping to ease the pain and improve your quality of life.

Natural Strategies for Pain Relief

Working with a physical therapist to experience relief from chronic pain is one of the most effective strategies that you can try. Regardless of whether the pain stems from an injury or from wear and tear over time, physical therapy can identify the problem areas, target the source of the pain, and then provide you with strategies to help improve your range of motion and reduce the experience of pain.

The biggest difference between physical therapy and pain medication for addressing chronic pain is that pain medication will never actually fix the source of the pain, it will only cover it up. Physical therapy may not help you to feel that immediate relief in the same way pain medication would, but it will help you to feel gradual improvements in your experience of the pain so that you can eventually start to live your life free of discomfort.

Here are a few of the ways that your physical therapist can help you find relief from chronic pain:

  • Targeted massage: Your physical therapist can identify the area that may be causing the pain and utilize massage techniques to reduce tension in that particular area, thereby helping to alleviate pressure in your joints and reduce pain.
  • Hot and cold therapy: The combination of hot and cold therapy can help to reduce swelling and alleviate pain, and when used in combination with other natural strategies can be a great source of relief from chronic pain.
  • Deep stretching: Your physical therapist can guide you through specialized stretching techniques that will target the source of your pain, thereby helping to improve your range of motion and support the development of muscle mass in the area of your pain.
  • Weight lifting: As you begin to experience tension relief and decreased swelling in the targeted area, your physical therapist can then guide you through the process of building muscle mass to support a full and healthy recovery.

Physical therapy can often be used to help people overcome chronic pain, including pain the joints, like hip and knee pain, back pain, neck pain, and even chronic headaches. In some situations, such as when there is an injury like a torn tendon or damaged muscle, surgical repair may be necessary to help repair the damage prior to the use of physical therapy to restore range of motion. Working with your physical therapist to utilize these natural strategies that can help you to avoid the long-term use of medication can help you to feel greater relief from pain and experience improved quality of life in the process.

To start experiencing relief from chronic pain, contact TheraFit Physical Therapy & Fitness Center for an appointment today.

Is Your Back Pain Due to Herniated Discs? Understanding the Cause of Your Discomfort

Living with back pain can be frustrating, especially when it seems like nothing you do makes it better. At our physical therapy clinic, we invite you to call us to schedule an appointment if you're concerned about your back pain symptoms. Could they be caused by a herniated disc? If so, a physical therapist at TheraFit™ Physical Therapy & Fitness Center can help you feel better and even restore health and healing to the injured disc.

What is a Herniated Disc?

A herniated disc happens when the gel-like core inside a spinal disc leaks out through a small tear in the disc's outer layer. We often compare it to jelly leaking out of a jelly donut! When this happens, the injured disc tissue can irritate or compress nearby spinal nerves or joint structures and may cause pain and other symptoms.

Herniated discs are most common among men between 35 and 55 years old, although they can occur to anyone, especially if they have herniated disc risk factors like:

  • Sedentary behavior
  • A physically demanding job and/or frequent exposure to vibration, heavy lifting, or twisting and bending
  • Smoking habit
  • Obesity
  • Family history

Herniated discs can happen suddenly as the result of an auto accident or other acute trauma, or they can develop gradually over time. We see them most often in the neck area or lower back area.

A herniated disc is often mislabeled as a slipped disc. But discs don't actually "slip." They can herniate, as described above, or "bulge" out of place. In the case of a bulging disc, something causes a disc to protrude out of its normal position in the spine, but the outer layer of the disc doesn't tear, so the inner gel-like core doesn't leak out. The symptoms and treatment of a bulging disc are often similar to a herniated disc, however.

Common Herniated Disc Symptoms

Here's something that may surprise you: herniated discs don't always cause pain or other symptoms! Surprisingly, it's not unusual for a herniated disc to show up on an MRI even when the person has no complaints.

But if a herniated disc does cause symptoms, the issues can be incredibly disruptive. Common warning signs of a herniated disc include:

  • Shooting pain and numbness in an arm or leg (if the herniated disc irritates a nearby nerve root that innervates that arm or leg)
  • Weakness and altered reflexes in an arm or leg (at our physical therapy clinic, some of our patients report issues like frequent tripping because the muscles that lift the foot become weak)
  • Decreased range of motion in the neck or back
  • Tense and painful muscle spasms near the injured disc
  • Pain that gets better with certain movements and worse with other movements (for example, herniated disc symptoms often get worse or move further into your arm or leg when you bend forward, and get better or move closer to your spine when you lean back or lay flat)

The only way to know for sure what's causing your back pain is to consult with a doctor, physical therapist, or other health professional. Keep in mind, sometimes it's simply not possible to know for sure what's causing your symptoms. That's okay, though: research shows that when doctors aren't able to provide an exact back pain diagnosis (the so-called "idiopathic" cases), physical therapy treatment can still be beneficial.

How a Physical Therapist Can Help Treat Herniated Discs

Physical therapy is considered the first line of defense for herniated disc treatment. Your physical therapist can perform a variety of examination tests and techniques to help clarify what's going on and identify any underlying factors which may have contributed to your disc herniation.

For example, we often find that people with limited hip range of motion or weak core muscles­ are more at risk for herniated discs. Identifying these types of contributing factors allows us to address them and help reduce your chances of recurring disc problems.

Other common treatments for a herniated disc that your physical therapist may recommend include:

  • Manual therapy, including soft tissue massage
  • Non-invasive tools like therapeutic ultrasound, electrical stimulation, biofeedback, cold and hot therapy, and diathermy to promote healing, reduce spasms and inflammation, and improve your movement
  • Therapeutic exercises and stretches to improve core strength and endurance, range of motion, and posture
  • Orthotics and other types of adaptive equipment like walkers or long-handled reachers to help improve skeletal alignment and make it easier to perform daily tasks

Research also suggests that even after a herniated disc heals, a person may still experience prolonged pain. This can happen if the nervous system becomes increasingly sensitive in an attempt to protect you—and it's something physical therapy can address through a technique known as therapeutic neuroscience education (TNE). By helping you better understand what pain is and how it happens, we can actually help you experience less of it!

For our patients with herniated discs and other issues causing low back pain, we also provide education about proper body mechanics, ergonomics, self-pacing techniques, exercise programs, and more.

The Centers for Disease Control and Prevention (CDC) considers physical therapy a good alternative to prescription opioid medications for helping people with low back pain caused by herniated discs and other (non-cancer) related issues. Our physical therapy team also understands that sometimes pain medication is essential in the early phases of an injury in order to alleviate pain and minimize inflammation. That's why we work collaboratively with your whole medical team to ensure you get the most appropriate treatment for your specific situation. If you have questions about your medications, be sure to talk to your prescribing physician.

Is a Herniated Disc Impairing Your Ability to Get Through Your Day?

If you're laid up by herniated disc symptoms and are hoping to avoid surgery or reduce your dependency on medications, contact TheraFit Physical Therapy & Fitness Center today. We're happy to get you scheduled to see a physical therapist who can start you on your pain-relief path ASAP.

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You Don’t Have To Live With Arthritis Pain. Physical Therapy Can Help!

Did you know that arthritis is one of the leading causes of joint pain? It’s true. Arthritis can come from pain in the ankles, knees, hands, elbows, or hips, and it can affect just about anyone! Sometimes it’s a pop in your knee as you descend a flight of stairs, or a painful crack in your fingers when you try to open a jar. There’s a good chance you won’t realize how much you depend on your joints to perform painlessly until you’re experiencing joint pain daily.

Arthritis affects more than 50 million American adults, and is also the leading cause of disability in the United States. Most people believe it’s something that people only experience with old age, but it can actually happen to anyone at any age! More than 300,000 children and infants in the United States alone are diagnosed with arthritis, and unfortunately, this is a struggle that many of these children have dealt with from birth.

One of the best treatments for pain caused by arthritis is physical therapy. Most people think that physical therapy is a treatment only suitable for those who have suffered an injury or have a chronic health condition, but this simply isn’t true. Using physical therapy for the treatment of arthritis pain is very effective and widely recommended.

4 Ways Physical Therapy Can Relieve Arthritis Pain:

  1. It targets your pain through specialized treatments. Hot and cold therapy, therapeutic massage, and chiropractic care all provide optimal pain relief from arthritis. Many physical therapists utilize these forms of therapy.
  2. Physical therapy improves muscle strength, which supports your joints. Weakness in the surrounding muscles can put extra stress on your joints, thereby causing you to experience more joint pain during the smallest movements, like writing or picking up an object.
  3. It improves your range of motion. Physical therapy is a great way to improve your range of motion, which in turn supports optimal joint functionality.
  4. Physical therapists are experts at targeting the source of joint pain. Occasionally arthritis pain may be triggered by an environmental factor. Working with an experienced physical therapist can provide insight into the cause of your pain. Your physical therapist can help you make adjustments to environmental factors to decrease your level of discomfort.

Arthritis can happen to anyone at any age. Though women are more likely to experience joint pain than men, statistics show almost two-thirds of people dealing with pain from arthritis are of working age. This means regardless of gender, those between the ages of 20 and 65 are actually at the greatest risk of developing this type of pain. Learning how to manage arthritis head on is important, and while pain medications can help to reduce the amount of pain you feel, pills don’t fix the problem. This is why physical therapy is commonly referred to as one of the best solutions for the treatment of arthritis joint pain.

If you are experiencing regular joint pain that is interrupting your life, then it’s time to look for help. No matter what age you are, the correct way to ensure that your treatment is right for your personal needs is to consult a physical therapist. The beauty of physical therapy is that it is targeted and personalized treatment created to meet your individual needs. Contact our office today for more information on setting up an appointment with a physical therapist, so you can get back to doing the things you love without arthritis pain.

Thinking About Surgery For Your Chronic Pain? You Have Another Option: Physical Therapy

Do you suffer from constant aches and pains for reasons you just can’t put your finger on? Have you gotten used to feeling a spasm here or there, but summed it up to getting older? Maybe you’ve delayed seeking medical treatment for your problem because you’re afraid of one particular solution: surgery. You have no reason to worry, because there’s another option! Physical therapy could make surgery unnecessary for you. Just contact our clinic to find out more about the non-invasive world of conservative pain management!

What Is Chronic Pain?

When pain occurs as a result of an acute health problem, such as a car accident injury, sports injury or infection, it comes as no surprise to you. Pain in these circumstances is normal and expected, not to mention the fact that it will only last as long as it takes your body to recover from the underlying issue.

Chronic pain is different. It offers no reassurance. This type of pain is ongoing, and lasts longer than 3 months. It may even last a lifetime if the underlying cause is unable to be cured. The pain could appear and disappear unexpectedly, or it might be a continuous issue. Mild annoyance or debilitating problem – chronic pain isn’t fun for anyone.

What Can Cause Chronic Pain? How Can It Affect You?

Chronic pain can be brought about as an effect of an illness or an injury that never healed correctly. Take for example, an internal soft tissue injury might form lumps of scar tissue that make it painful for you to move.

Chronic aches and pains can also be caused by the following issues:

  • Herniated/bulging discs that pinch spinal nerve roots or your spinal cord
  • Musculoskeletal imbalances or weaknesses
  • Arthritis, a degenerative condition causing joints to become painfully inflamed
  • Exertion of specific tissues, causing them to experience strain and constant inflammation
  • Trigger points, which are tight muscle knots that can spasm and refer pain to various parts of the body
  • Systemic problems, such as fibromyalgia

Your ability to move around comfortably and freely can be impacted and limited by chronic pain. The same goes for performing simple everyday tasks or getting a restful night’s sleep. Some chronic pain conditions like sciatica may actually trick you into thinking that they’ve disappeared, only to come back over and over.

However, you’re not alone in your struggle! Did you know that almost 116 million Americans suffer from chronic pain? It’s true. Thankfully, there are multiple helpful solutions to managing this issue.

Is Physical Therapy Right For Your Chronic Pain?

Let’s face it. Medication only provides temporary relief from chronic aches and pains. One might assume that the only long-term option for pain relief is expensive surgery. However, surgeries that fuse joints or remove pieces of vertebral discs can actually do you more harm than good, and you should also take into account the time it’ll take you to recover! This is where physical therapy comes in.

Physical therapy is a safe, effective, non-invasive, drug-free answer. Physical therapists can decrease and control your chronic aches and pains in the following ways.

  • Increasing your flexibility with stretching exercises
  • Teaching you exercises that target specific joints or muscles
  • Massage therapy, which will loosen/break down adhesions and trigger points while calming inflamed tissues
  • Ultrasound therapy to block pain signals and promote healing
  • Loosening tight muscles with heat therapy
  • Prescribing strengthening exercises to help your body support itself more easily
  • Reducing swelling and inflammatory pain with cold therapy

You deserve to achieve the comfortable life you seek without spending thousands on surgery. Call our physical therapy office to schedule your consultation with one of our therapists and receive a personalized treatment program!

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Stop Relying On Opioids To Manage Your Pain. Physical Therapy Can Help!

Do you depend on drugs like oxycodone or hydrocodone just to make it through your day without crippling pain? Do you find yourself watching the clock anxiously until it’s time for your next dosage? If you answered yes to either of these questions, it’s possible you’re on the brink of opioid dependence.

You might be wondering how these drugs are affecting your long-term health, and with good reason! Opioid dependence can be a deadly situation.The good news is that you can kick your dependence on opioid drugs without ending up trapped by debilitating pain, thanks to the solutions provided by physical therapy. Contact our physical therapy office today to get started on this healthy, drug-free approach to pain management.

What Are Opioids, And How Do They Work?

Opioids are strong painkillers that are often prescribed to offset the effect of severe chronic pain. Traditionally, they are derived from substances in the poppy plant. Morphine, oxycodone,codeine, and hydrocodone are opioids that can relieve pain where other drugs fail.

It is common for doctors to prescribe these to patients dealing with pain due to cancer, acute injuries, and neurological or musculoskeletal pain. Subsequently, they can also produce feelings of euphoria, which in turn makes them substance that is extremely abused and addictive in both legal and illegal forms(such as heroin).

By attaching to opioid receptors in the brain and other structures of the body, opioids prevent the receptors against receiving pain signals. Simultaneously, the opioids trigger the release of large amounts of dopamine, a substance that gives a feeling of pleasure.

The Danger of Opioid Addiction

Opioids do more harm than good. These drugs are so effective at seemingly “getting rid of” the pain, but unfortunately, the painkilling and pleasurable benefits of opioids come at a terrifying price. The issue is that people become addicted to opioids because of the euphoric highs they experience while using them.

As a result of long-term opioid usage, the body builds up a tolerance to the drugs, and then will require larger doses in order to achieve the same effects. This ultimately leads to a very strong, very dangerous level of addiction.

It’s no surprise that more than 11 million Americans abuse opioids. Sadly, escalating tolerance levels in opioid users can result in them taking a fatal dose. Two-thirds of all overdose deaths in the U.S. are related to some form of opioid.

Physical Therapy Can Kick Opioid Dependency.

Opioid dependence can be avoided. Physical therapy is an excellent and safe alternative to drugs. An experienced physical therapist can prescribe you customized treatment method that will help joints move more freely, loosen tight muscles, reduce inflammation, build up muscle strength, and help decrease the effects of neurological problems (for example, herniated discs and pinched nerves).

Physical therapy might be for you if:

  • You’re having issues with addiction and depression or physical side effects as a result of continued opioid usage (or you want to avoid these issues altogether!)
  • You have a chronic, incurable pain condition that might otherwise you to use opioids for your entire life
  • You have musculoskeletal or neuromuscular pain
  • Treating the underlying cause of the pain, instead of simply numbing it, is your ultimate goal

Even if your pain cannot be depleted entirely through physical therapy, treatment may still ease your symptoms enough so that you don’t have to take the maximum dosage of painkillers any longer. However, please be aware that if you’re currently dependent on opioids, your doctor must supervise any changes in dosage.

Your opioid dependency can stop today. Call our office to set up a time for a consult with one of our physical therapists about drug-free pain management options.

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How Can Physical Therapy Can Give You Relief From Hip and Knee Pain?

Do you find yourself saying “no” to certain activities because of your hip or knee pain? Physical therapy may be a great option for you, whether your pain is experienced when you’re sitting or moving. We want to help you get back to your regular routine, so be sure to call our office for a consultation with a licensed physical therapist, and learn how we can help relieve your pain.

Why Is Hip and Knee Pain A Serious Problem?

The hips and knees are the largest joints in your body. They work closely with each other for optimum mobility and to support your body’s weight. Needless to say, they have a pretty big job to do, so it’s important they’re performing at their best.

What Are Hips and Knees Made Of?

Your knee is comprised of several ligaments and muscles Knee pain is actually the second most common cause of chronic pain. Failing to address this kind of pain can cause huge issues in your life.

Your hip joint consists of two parts: the femoral head and the acetabulum. The femoral head is the round, “ball-shaped” piece of a bone, and the acetabulum is the socket the femoral head fits into. Ligaments connect the femoral head to the acetabulum.

Just like the knees, hips are complex, and both types of pain can affect people at any age.

What Kinds of Knee Pain Are There?

Knee pain can be a direct side effect of any number of injuries or diseases. It can also come about as a result of a car accident, a bad fall, or a sports related injury. Some of the most commonly experienced types of knee pain include:

  • Gout
  • Ligament strains and sprains
  • Overuse (example: too much running on rough, hard ground)
  • Osteoarthritis
  • Anterior injuries
  • Fractures around the knee

Knee pain can affect your overall mobility as well as reduce your strength and affect muscle control.

What Kinds of Hip Pain Are There?

You might have pain in your groin area or right inside your hip if there are issues with your hip joint. If the pain is on the outside of your hip, it probably is due to issues with your tendons, muscles, and ligaments. It might even be hard for you to stand up if you experience hip pain. Hip pain can also be a result of the following conditions:

  • Rheumatoid arthritis
  • Bursitis
  • Osteoarthritis
  • Sprains
  • Hip fracture
  • Sciatica

Physical Therapy Can Help Alleviate Your Knee and Hip Pain

If any of the conditions or symptoms above apply to you, it’s a good idea for you to see a physical therapist. Your therapist can do an in-depth evaluation of your gait, palpate, range of motion measurements, and run a series of mobility tests to form a custom treatment plan for your hip or knee pain.

Not all treatment plans are created quite the same. Different issues might require other kinds of therapy, such as heat or ice therapy, exercises, and ultrasound therapy. Research shows that joint mobilization techniques can help with long and short-term ailments involving the hip. Even better — there is usually improvement with overall mobility as well!

If you’re suffering from hip or knee pain, make sure you call us to schedule a consultation with one of our experienced physical therapists. They can help reduce or even eliminate your pain, so that you can go back to living a pain-free lifestyle.

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