Are Stress-Related Headaches Bringing You Down? Physical Therapy Can Help You Find Relief

Stress related headaches can put a huge damper on your quality of life, interfering with your ability to do your job, to enjoy time with your family, or to go about your business in just about any way. As headaches interfere with your ability to engage in regular tasks, things can start to add up and you may soon start to feel like you are totally losing control of your ability to manage even the most basic tasks—which in turn can add more stress to your plate, and in turn leave you pre-disposed to have even longer, more intense stress-related headaches. It is a vicious cycle, but there is a way to break out of it.

Physical therapy can help you to overcome stress related headaches. Working with a physical therapist can help you identify exercises that reduce tension and help you find long-term relief from headaches, without the need for reliance on pain medications.

What Causes Stress Related Headaches?

The easy answer to this question is stress, but in reality the answer is a lot more complicated than that. Stress can manifest in all sorts of ways, and finding ways around the stress isn’t always an option. Stress can build from a wide array of activities, and some of those activities may be things that you genuinely enjoy doing, but that doesn’t mean that they aren’t weighing on you, creating an added level of pressure that can manifest in painful headaches.

Stress is a common trigger for tension and migraine headaches. Rather than stressing about ways that you can outright avoid stress, it may be more helpful to think about strategies that will help alleviate headaches once they develop—as well as stress reduction techniques that may prevent the stress from reaching your head in the first place.

Relaxation Techniques for Headache Relief

If stress is causing headaches to develop in your life, then finding ways to relax to reduce the build-up of that stress may be helpful. Some of the most common forms of stress reduction therapy include meditation, yoga, tai chi and deep breathing techniques. Other habits that can also sometimes help to alleviate stress include listening to music, dancing, engaging in exercise, reading a book, or spending time with loved ones—especially pets!

Here are a few lifestyle habits that are shown to reduce stress:

  • Simply whatever is possible. While it sometimes feels that the only way to manage stress is to squeeze as much into a day so that you can tackle your endless to do list, sometimes what you actually need is to simplify your life. Ask yourself what really needs to be done and focus on that.
  • Eat as healthy as possible. What you put into your body makes a big impact on what your body is able to handle. Try eating a diet that is rich in fruits, vegetables and whole grains to help prepare your body for the stress you need it to handle.
  • Get enough sleep. Sleep isn’t something that can be compromised on when it comes to managing stress. Staying up late to get a task done is only going to lead to more stress. Try to get a sufficient amount of sleep daily so that you can handle what’s ahead.

One of the most effective things that you can do to help reduce the impact that stress has on your life is to work on adjusting the way that you react to stressors. Changing your attitude and becoming more open to things that would have previously stressed you out can significantly help improve the way your body copes with stressful events. Try making simple shifts in the way that you think about stressful events. Simply shift from considering something as “impossible” to “tough, but possible.” Look at ways that you can rise to a challenge versus how overwhelming the challenge feels.

Physical Therapy for Stress Headaches

If you are experiencing chronic headaches as a result of stress, then physical therapy may be able to help you find relief from that pain. In many cases stress headaches will develop as a result of tension that builds up in the neck and back. Working with a physical therapist can help you to target areas of tension, thereby helping to alleviate pain and improve quality of life.

There are several strategies that physical therapists often use to help with stress headaches. These include:

  • Hot and cold therapy: Applying hot and cold compresses in an alternating rotation can help to reduce tension and alleviate pain.
  • Massage: Identifying areas that have tension build up and targeting them with massage therapy can help to alleviate head pain.
  • Manual exercises: Your physical therapist can help you to identify exercises that will help you reduce tension naturally by improving your range of motion and stretching your muscles in a relaxing manner.

If you are experiencing regular headaches as a result of stress, including tension or migraine headaches, then it may be helpful to contact your physical therapist to learn about therapeutic options that can help you experience relief from your pain. Contact TheraFit™ today to schedule a consultation and to get started.

Nutrition Tips To Decrease Pain and Inflammation

Nutrition plays a crucial role in preventing and eliminating pain and inflammation in the body. It's important to understand what pain and inflammation are, the causes and symptoms, and how both nutrition and physical therapy can help. If you’re experiencing pain and inflammation in your joints, the cause could be more obvious than you think. Contact TheraFit™ to learn more about how we can help alleviate your pain and inflammation.

Understanding Pain and Inflammation

Pain and inflammation are often connected. Inflammation is the body's natural response when it's trying to heal or protect itself after an injury. Usually this a good thing, however, inflammation is actually harmful when it becomes a chronic condition. According to Harvard Health, chronic inflammation can also lead to a variety of health ailments such as heart disease and diabetes.

Recognizing Pain and Inflammation - Causes & Symptoms

Did you know the food you eat may be a contributing factor to increased inflammation throughout your body? Nutrition plays a big part in the amount of pain and inflammation you might have. Inflammation can be caused by many different kinds of foods. Here are some of the most common foods that contribute to inflammation:

  • Added Sugar - Foods with added sugar that isn't naturally occurring can increase inflammation. Regular table sugar and corn syrup with high-fructose are the two main types of added sugar.
  • Pasta & White Bread - These refined carbs or "empty calories" can cause excessive weight gain, which can also lead to inflammation.
  • Processed Meats - Sausage, bacon, and smoked meats are usually processed and contain lots of extra sodium. Eating too much processed meat can cause inflammation.

Food is not the only culprit when it comes to pain and inflammation - even what you drink plays a role. Take soda, for instance. Sodas contain lots of unhealthy preservatives such as sodium benzoate, not to mention high amounts of sugar. Excessive alcohol drinking should also be avoided as it can cause issues with inflammation as well.

Just like there are plenty of foods to limit or avoid in your diet, there are also a ton of healthy foods to eat that can help decrease your chances of experiencing pain and inflammation.

  • Garlic - Garlic alone may not be very appetizing, but it can add flavor to many everyday meals. Garlic contains diallyl disulfide, which has anti-inflammatory properties.
  • Fish - Fish is high in omega-3 fatty acids, which naturally reduce inflammation. Cod, tuna, salmon, bass, and halibut are all excellent choices.
  • Beans - Beans are great for easing inflammation and are also sources of protein and fiber. There are plenty of different kinds to try, such as pinto, garbanzo, black, or red beans.

There are several symptoms associated with inflammation. These often include swelling, redness, joint pain and stiffness. If you're suffering from pain and inflammation changing your diet could improve your muscles, joints, and overall health.

How Can Physical Therapy Help You?

Changing your diet is a wonderful start, but it may not be enough to eliminate chronic inflammation and pain. Physical therapy may be able to help reduce or even eliminate the pain you're experiencing. Physical therapists use several methods to help. A few techniques would be manual therapy, dry needling, or ultrasound treatments. They may also use heat or ice therapy. A physical therapist might even give you stretching and motion exercises you can do at home to better your chances of having a successful treatment!

Monitoring what you eat and drink every day may be able to drastically decrease the pain and inflammation you’re experiencing. Physical therapy is a great option as well. The American Physical Therapy Association states that there is a clear link between pain and nutrition. It’s important to find a physical therapist with experience in treating pain and inflammation. Call TheraFit today to learn more information.

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Sit Up Straight: How Poor Posture Can Cause Shoulder Impingement

Have you been experiencing moderate to severe shoulder pain? If you notice your shoulder feeling tight or have trouble raising it above your head to reach things on shelves, you might have a condition referred to as “shoulder impingement.”

This can be extremely painful to deal with, and if it goes untreated, it can cause several problems down the road. Thankfully, physical therapy can help! Contact TheraFit™ today to learn more about our safe and effective treatment options for this condition.

What Is Shoulder Impingement?

In most parts of your body, your bones are surrounded by muscles and tendons that allow you to move around freely. Your shoulder is a little different though because it’s actually made up of three bones. These bones are the humerus, or arm bone, the scapula or shoulder blade, and the clavicle or collarbone.

Instead of being “covered” in tendons and muscles, these three bones are attached to one another by something called a “rotator cuff.” At the top of your arm bone, there is a lubricating sac called the bursa, that allows the rotator cuff to move freely when you move your arm.

If the bursa becomes inflamed, or if the rotator cuff tendons become damaged, the result can be significant pain in the shoulder. However, when you raise your arm to shoulder height, the space between the rotator cuff and the bone at the top of your shoulder (referred to as the acromion) narrows. The acromion can rub against the tendon or bursa leading to shoulder impingement.

What Causes this?

Normally, shoulder impingement is caused by overhead repetitive motions. Construction workers, painters, swimmers, tennis players, baseball players, and weight lifters are all highly susceptible to shoulder impingement.

However, athletes are not the only ones that can be affected by this condition or find themselves unable to lift their arm over their head without pain! Shoulder impingement is caused by the shortening of the space between the acromion and the rotator cuff. Having poor posture can also shorten that space. The posture we hold while working, typing, reading, texting, eating, cooking, and exercising can all have an impact on the amount of subacromial space we have available on our shoulders.

Symptoms

It is very common for people who suffer from shoulder impingement to find that they have difficulty lifting their arm above their head. They might be unable to lift something overhead or have trouble putting on a shirt or jacket.

As previously stated, if left untreated, shoulder impingement will cause more problems. For example, it will wear down the tendons or bursa in the shoulder, and cause a tear to occur in the rotator cuff. This often requires surgery to repair it, which can not only be extremely expensive but also keep you in recovery mode for quite some time.

You might be wondering how you can know for sure that you are dealing with this condition. According to WebMD, “Diagnosis of impingement syndrome begins with a medical history and physical exam by your doctor. X-rays will be taken to rule out arthritis and may show changes in the bone that indicate injury of the muscle. Bone spurs or changes in the normal contour of the bone may be present.”

How Physical Therapy Can Help!

It doesn’t matter what motion caused your shoulder impingement. The first goal when experiencing this condition should be to reduce the inflammation in your joint. You can do this through anti-inflammatory medications or the application of ice when pain occurs. Once your inflammation has been reduced, the best way to get rid of shoulder impingement pain for good is to see a physical therapist.

A physical therapist will be able to perform a thorough physical examination and rule out other underlying causes for your pain. They will also create a customized treatment plan designed just for you and your symptoms. Treatment is likely to include avoiding repetitive, overhead motions for a time, but it will also include stretches to reduce the impingement and strengthening exercises to prevent it from recurring.

If your shoulder impingement is due to having poor posture, your physical therapist is also likely to recommend adjustments to improve it. Making sure you have an ergonomic workspace, including your chair, desk, and computer screen height can do wonders for improving your posture. Stretching appropriately throughout the day will all treat the underlying cause of your shoulder impingement and keep it from coming back.

Contact Our Office For Treatment Today

Whether you are experiencing shoulder impingement from poor posture or from repetitive tasks, this condition is not something to be taken lightly! If you are experiencing pain when you move your arms overhead or are struggling to do simple tasks such as get dressed, talk to a physical therapist today at our clinic. The sooner your condition is assessed and treated, the fewer problems you’ll have to deal with in the future. Contact us today or visit us in Hazel Green, AL Fayetteville, TN to learn more!

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Losing Weight Through Interval Training

Are you one of those people who do various workouts for an hour or more every day, 7 days a week, but fail to see any real results? That’s because exercising at a steady rate doesn’t yield the same results as interval training does.

Interval training has been around for years, but it has recently gained a lot of attention as a way to increase fat loss. Read on to learn more about interval training, why it works, and the many ways you can seamlessly incorporate it into your everyday exercise routine.

Interval Training Defined

High-Intensity Interval Training, or HIIT, is a kind of training that involves doing quick, intense bursts of exercise and utilizing a shorter recovery period. By alternating your workout activity levels between bursts of intensity and moderate exercise, you can keep your heart rate at a higher level while simultaneously increasing your need for oxygen. An example of a basic interval routine could include moderate walking for 2 or 3 minutes followed by 30 to 60 seconds of jogging or running.

According to Healthline, “High-intensity interval training is a very efficient way to exercise and may help you burn more calories than you would with other forms of exercise. Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise. Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time.”

Why Does It Work So Well?

Interval training is successful because you will burn more calories during the actual workout while increasing the overall amount of fat you burn for the rest of the day. The “afterburn effect” causes a post-exercise consumption of oxygen that increases more fat to be burned than a regular workout would allow.

Interval training also works because it only requires about half an hour per workout, works for every fitness level, and can be done practically anywhere!

Running & Interval Workouts

One really cool thing about interval training is that the difficulty level is totally up to you. Your interval training could include a simple routine of walking for 2 minutes and then running for 1 minute. Your overall workout would be about half an hour. A more difficult interval routine could include jogging slowly for 2 minutes and then running for 4 minutes. You could complete this 5 times in half an hour. There are tons of other ways to set your preferred difficulty level, so get creative!

Using A Stationary Bike & Interval Workouts

Biking is another fun exercise method you can incorporate interval training into. Before starting a workout on a stationary bike, make sure the resistance level on the bike is high enough so that you don’t pick up speed too quickly and risk your legs spinning out of control during the harder part of the workout.

Begin your workout with a steady 5 minute warm-up at a moderate pace. Then do 30 seconds of intense pedaling followed by 30 seconds of easy pedaling. This should be repeated 4 or 5 times, then increase each rep to 1 minute of intensity followed by 1 minute of easy pedaling. This is another workout that may only take 30 minutes.

Swimming & Interval Workouts

Swimming is a great way to get an intense workout while exerting minimal strain on bones, joints, and tendons. It’s also another exercise method that allows for interval training. However, instead of timing your intense portions of the workout, it may be easier to divide swimming workouts into laps. For example, you could swim for 25 meters as quickly as possible, and then backstroke 25 meters at a slower, more leisurely pace.

Jumping Rope & Interval Training

Jumping rope isn’t just for grade school children. This is a great way to get your heart rate up! The easiest jump rope interval workout is to simply pick a number of reps. You could jump 100 times and then rest for 1 minute. Repeat this until you reach 1,000 jumps. You could also time yourself to get in as many jumps as possible in 30 seconds before resting for 60 seconds. Just 20-30 minutes would provide a fairly intense workout and help you lose more weight!

Contact Our Office To Learn More

There are so many different ways to stay active while incorporating high-intensity interval training into your routine. You don’t have to be an Olympic athlete to learn how this kind of training works, and it doesn’t take much to get used to. If you’d like to talk with a physical therapist at our office about interval training and how it can help you cut more fat, contact our office today or visit us in Hazel Green, AL Fayetteville, TN!

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