Helen Sarandrea Physical Therapy Blog

5 Reasons You Need a PT to Coordinate Your Fitness Regimen

Wed, 07 Oct 2020 18:54:58 GMT

Physical therapists aren't just for people that are injured or have had surgery. Physical

therapists can also help healthy people improve their fitness. Here are 5 reasons why you

should consider seeing yours.

You Want a Baseline

When you see a physical therapist to improve your fitness, you'll get an assessment of your

strength, range of motion, posture and movement patterns. This not only helps your physical

therapist design a customized program just for you, it gives them a baseline to compare things

to in the future should you start having pain or suffer an injury.

You Want Expert Guidance

Sure, other professionals could help with your fitness routine, but the fitness industry is not well

regulated. Some certifications just require an online course and paying a fee. There are no

licenses or other requirements to use many titles. Becoming a physical therapist requires at

least a bachelor's degree and most PTs practicing today have a doctorate. Every PT has

passed a national board exam and maintains a state license. That guarantees you that every

physical therapist is a verified expert in human movement.

You Want to Prevent Injury

Physical therapists don't just work to heal injuries, they are also experts in preventing them.

After a thorough assessment, a PT can help you design a program that will not only help you

reach your fitness goals, but that can address any issues that increase your risk for injury.

You Want Unbiased Advice

Yoga instructors will want you to do yoga. Personal trainers will want you to come to their gym.

Pilates instructors will want you to do Pilates. Strength coaches will want you to strength train. A

physical therapist doesn't have a bias or vested interest as to what type of fitness regimen you

choose. They are only interested in helping you reach your goals.

You Have a History

If you have some kind of history that affects your ability to exercise, a PT is the best person to

help you design a fitness regimen. It doesn't matter if it's an old injury from athletics or work,

back pain that comes up from time to time, COPD, arthritis or heart disease, a PT can help you

safely work around it and meet your fitness goals.

Physical Therapists Adapt to Keep Clinics Safe

Fri, 18 Sep 2020 17:39:17 GMT

While the coronavirus pandemic continues to be front and center in the news and in the

thoughts of many people, other health issues have not gone away. People are still getting back

and neck pain, overuse injuries and hurt while at work. Many of these people would benefit from

seeing a physical therapist, but some of them are reluctant because of concerns over COVID19. That's understandable, PT clinics are busy places, with lots of people coming and going,

right? They used to be, but things are different now. Just like every other business and public

place, PT clinics have made changes to allow them to continue to serve patients while keeping

both patients and staff safe. Here are some common changes clinics have made to reduce the

risk of COVID spreading among patients and staff.

Scheduling and patient flow

● Clinics have reduced the total number of people they see each day to allow for social

distancing in the clinic

● Many clinics are using a staggered schedule to avoid people coming in at the same time

● Many clinics have implemented a "virtual waiting room" having people wait in their car

and notifying them when their clinician is ready via a phone call or text message

● When possible, clinics may be using separate entry and exit points

Treatment

● Clinics may be screening patients and staff as they enter the building using questions,

temperature checks, or other means

● Clinics may have designated areas for each clinician and their patients to reduce contact

between different groups of people

● Equipment will likely be spaced out further than you're used to and there may be less of

it to allow for more distancing between patients

● Many clinics are leaning more heavily on telehealth when appropriate for patients to

reduce the number of patients physically present in the clinic

Physical therapists are medical professionals who were trained to deal with infectious diseases

and keep people safe long before COVID-19 existed. By making changes throughout their

workflows and patient experiences, physical therapy practices have reduced the risk of

spreading COVID among their staff and patient populations, while continuing to deliver needed

services to the public. If you are in need of PT treatment, but are hesitant to go into the clinic,

give your PT a call and talk about what policies and procedures they have in place. To reduce

or eliminate going into the clinic, ask about using telehealth either exclusively or in combination

with in-person treatment. This is a time of uncertainty, but people are reacting with flexibility and

creativity. Don't let concerns over COVID keep you in pain or from the treatment you need.

Lazy Summer or Deconditioning?

Thu, 13 Aug 2020 21:43:11 GMT

The weather is hot, the gym is closed, and you've been relaxing - enjoying the lazy, hazy days of summer. Taking a day off here and there is no problem, but if you've been consistently missing your regular run, bike ride, or gym session and notice some aches and pains showing up, you might have the beginnings of deconditioning.

Deconditioning explained

Exercise creates many changes in your body - your heart begins to pump blood more efficiently, your muscles use oxygen more efficiently, they contract in a more coordinated manner, and your body gets more efficient turning food into fuel to name just a few. Deconditioning is the reversing of these changes. Exercise is a "use it or lose it" kind of thing, and deconditioning is the process by which we "lose it."

How long does it take to decondition?

As with most things related to a system as complex as the human body, it depends. According to the ACSM, two weeks without exercise can lead to significant loss of cardiovascular fitness. Two to eight months of detraining can erase virtually all of your gains. As you detrain, cardiovascular fitness tends to decline first, with muscle strength declining later.

Other factors are your age, and your exercise history. If you're younger, you'll probably lose fitness at a slower rate than someone older. If you've been consistently exercising for a long time, or at a high intensity, your losses will probably be slower than for someone who just started.

Reversing the losses

If you're just undergoing a period of increased time commitments at work or with family, using a shortened exercise routine can help minimize your losses. Even one session a week will help you keep most of what you've gained. Other options are to use shorter but more intense interval training sessions, or breaking up your activity into multiple short chunks during the day. If your layoff was longer, it may take just as long to retrain as it did to make the gains initially. If you're having those aches and pains due to inactivity or need help designing a safe program to either maintain your fitness or gain it back after a layoff, your physical therapist can help. Injury and illness are other common reasons for detraining. Your PT can not only help you recover faster, but they can also find activities to maintain your fitness while safely working around an injury or illness.

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Why You Need a Physical Therapist on your Healthcare Team

Fri, 24 Jul 2020 18:28:26 GMT

With health in sharp focus as a result of the pandemic, now may be a good time to look at the

team of experts you have in place and see if there are any improvements you could make. You

probably have a family doctor, dentist, and optometrist. Maybe you have some specialist

physicians, a trainer, or a massage therapist. If a physical therapist isn't a part of your

healthcare team, you're missing out on taking care of a big part of your health. To understand

why you need a physical therapist, you need to understand what they do.

Physical Therapists Help You Do Things

The American Physical Therapy Association defines PTs as "health care professionals who

diagnose and treat individuals who have medical problems or other health-related conditions

that limit their abilities to move and perform functional activities in their daily lives." So physical

therapists help you do things that you have trouble with. That could be going for a hike, playing

with your kids, or getting through a day of work without pain.

Physical Therapists Reduce Pain

Chronic pain is a huge problem worldwide. A big part of that is low back pain. Statistically,

around 80% of people will have low back pain in their lifetimes. Physical therapists are trained to

treat pain without surgery or medications. If you have back pain, an arthritic knee, neck pain, or

an old injury that won't go away, a PT may be able to help.

Physical Therapists Keep You Healthy

The APTA goes on to say that "PTs work with individuals to prevent the loss of mobility before it

occurs by developing fitness- and wellness-oriented programs for healthier and more active

lifestyles." That means that a physical therapist can help you determine your risk for injury,

choose the right fitness program, and improve the quality of your life by improving your health

and ability to move.

Physical Therapists Can Help You Live Longer

It's well known that the risk of many of the leading causes of death can be reduced by exercise.

Some of these conditions would include heart disease, cancer, lung disease, diabetes, and

stroke. By helping you move better with less pain, finding the right exercise program, and

helping you to make healthy lifestyle choices, a PT could help you live longer.

Physical therapists have a unique set of skills and expertise that can do a lot to improve your

health and quality of life. If you don't have one, consider adding one to your healthcare team.

Get PT First During the COVID-19 Pandemic

Wed, 17 Jun 2020 13:50:33 GMT

Because of the closures of physician's offices, stoppages of elective surgeries, and social

distancing guidelines resulting from COVID-19, many people with pain or joint issues have had

appointments or surgeries delayed. If you're one of them and you haven't seen your PT yet, you

should. Here are some reasons why:

Early PT leads to better outcomes

Studies have shown that people who receive PT sooner have better outcomes, lower costs, are

less likely to have surgery, use opioids or have unnecessary testing. Because back pain is so

common, there is a lot of outcome data from people with back pain. A study of 150,000

insurance claims published in Health Services Research, found that those who saw a physical

therapist at the first point of care had an 89 percent lower probability of receiving an opioid

prescription, a 28 percent lower probability of having advanced imaging services, and a 15

percent lower probability of an emergency department visit. Unfortunately, only 2% of people

with back pain start with PT, and only 7% get to PT within 90 days.

Early PT saves money

The rising cost of healthcare is well known and early PT is something that has been shown to

reduce costs without reducing the effectiveness of treatment. A study published in the Journal of

Orthopaedic and Sports Physical Therapy showed that patients who obtained physical therapy

via direct access had significantly lower medical costs—an average of $1,543 less per patient

than those who chose referral from a physician. They also had significantly fewer visits and

spent significantly fewer days in care.

Surgery may not be as effective as you think

Many patients look to surgery as the fix for their pain, but surgeries aren't always as effective as

patients believe. A large study looking at worker’s comp patients with back pain found that

people who have surgery have a 1 in 4 chance of having a repeat surgery, a 1 in 3 chance of a

major complication, and a 1 in 3 chance of never returning to work again. Recent large studies

of arthroscopic surgeries for meniscal tears have shown no difference in outcomes between

people who have surgery and those who don't. Other procedures with questionable

effectiveness include kyphoplasty, vertebroplasty, and injections for nonspecific back pain.

So, if you were planning on seeing your PCP or a specialist for an orthopedic condition or pain

and you haven't seen a PT yet, you should consider making PT your first stop. You could end

up getting better faster for less money and you might avoid riskier treatments like opioids or

surgery.

Are Your Workouts Giving You What You Want?

Wed, 20 May 2020 14:22:40 GMT

How much thought have you put into the exercises you're going to use for your next workout?

Did you choose them yourself, or did you find them on the internet or in a magazine? What's

your workout designed for? Do those goals match yours? Are the exercises even safe for you?

Using the wrong program can lead to wasting time in the gym, frustration, plateaus in progress

and injury. Let's take a closer look at what goes into program design and the cost of getting it

wrong.

Exercise Selection

There are many things to think about when choosing specific exercises. Machine vs. free

weights, isolation vs. compound lifts, number of reps and sets, etc. Each one of these factors

affects the results, so making the wrong choices could lead to wasting time working on the

wrong things, limit your results or lead to injury.

Technique

If you choose the right exercises, but don't know how to do them properly you will again limit

your results, or worse, end up injured. Poor technique leads to inefficient movement and limits

the power your muscles can create. It also changes the load on your muscles, joints, and

ligaments which can lead to pain and injury.

Volume

Volume is a way of thinking about how much work you're doing during a workout. Doing a few

reps with a heavy weight or a lot of reps with a light weight could end up being the same

volume. Same goes for running a shorter distance quickly uphill vs a longer run at a slower pace

on flat terrain. If your volume is too great you won't recover well between workouts and create

the possibility of injury. Too little volume and you won't see results.

Progression

If you've been doing the same exercises with the same weight and the same number of reps

and sets, you're not progressing. Same goes if you jump on the treadmill for the same amount

of time with the same settings each time. To make progress, things have to change and the

program that works for your first 6 months won't work for you 2 years down the road.

Designing an exercise program is a complex challenge with a lot of factors to consider. Most

people have a history of injuries and don't have perfect movement in every joint which further

complicates things. If you're not making progress or just want to make sure your workouts are

as effective as they can be, have your physical therapist take a look at your program. Your PT

can help design an individualized program to help you reach your goals while keeping you safe

and injury free.

What Is A Movement Diagnosis?

Tue, 21 Apr 2020 14:25:23 GMT

Medical diagnoses don't need much of an introduction. They're what you get from your doctor

when you're sick. Examples would be influenza, diabetes, or hypertension. They describe the

underlying problem that is causing your symptoms.

When people feel sick, they know they need to go to the doctor and find out what's going on to

get treated. We should treat movement the same way. If you're having pain when you move,

can't do things you used to be able to - like get on and off the floor easily, or can't do things you

want to do - like go for a bike ride or pick up a grandchild then you need to get a movement

diagnosis.

A movement diagnosis does the same thing as a medical diagnosis; it describes what's causing

your difficulty with movement. Some examples would be difficulty standing from a chair

secondary to decreased force production, scapular down rotation syndrome, or lower crossed

syndrome.

Diagnoses set the roadmap for treatment, so getting them right is crucial. Human movement is

complex and is influenced by more than just your muscles and joints. According to the APTA,

movement is impacted by the following systems:

● Endocrine

● Nervous

● Cardiovascular

● Pulmonary

● Integumentary

● Musculoskeletal

Because of the complexity and interplay between these components of the movement system,

getting a movement diagnosis correct is often very difficult. Physical therapists are experts in

human movement with doctoral level training and should be your first stop for movement issues.

Not only can a physical therapist provide an accurate movement diagnosis, they will also design

a treatment plan to correct the underlying issues and help get you moving well again.

References:

http://www.neuropt.org/docs/default-source/default-document-library/movement-systemdiagnosis-in-neurologic-physical-therapy-where-are-we.pdf?sfvrsn=0

https://journals.lww.com/jnpt/FullText/2018/04000/White_Paper__Movement_System_Diagnose

s_in.9.aspx

http://www.apta.org/MovementSystem/

http://www.apta.org/MovementSystem/Template/

Imaging Can Improve Physical Therapy Treatment

Tue, 24 Mar 2020 14:28:19 GMT

Physical therapists are experts in the musculoskeletal system, and typically use patient

history and a good physical exam to come to a diagnosis and treatment plan. However,

PTs are increasingly using diagnostic imaging as they become the practitioner of choice

for musculoskeletal injuries. Many PTs have access to diagnostic ultrasound right in the

clinic, and in some practice settings like the military, and certain ACOs, therapists have

the ability to order imaging like x-rays, CT scans and MRIs.

The research indicates that PTs are effective in using their ability to order imaging when

it exists. A study of 108 imaging orders by PTs providing musculoskeletal primary care

in a direct-access sports physical therapy clinic found that advanced diagnostic imaging

was ordered appropriately in over 80% of cases.

So, PTs are good at appropriately ordering imaging, but how does it improve

treatment? A case study published in the July 2015 issues of the Journal of Manual &

Manipulative Therapy gives a good illustration:

The patient was a very active dentist who had chronic mid and upper back pain. He had

a known history of benign neural tissue tumors of his head and upper back region, but

no specific diagnosis for his back pain had been provided. After examination, the PT

decided to start treatment for the patient's back pain, but also order x-rays and an MRI

of the symptomatic part of the patient's spine. The MRI showed a previously

undiscovered meningioma, or benign tumor of the membrane that covers the spinal

cord.

The benefit to this patient was that the PT could continue treatment without making

referrals and waiting for someone else to order the images. Also, once the tumor was

discovered, the PT could select exercises and manual techniques that would help the

patient, but avoid putting stress on the area of the tumor. It also allowed the PT to

educate the patient on fitness activities that would be safe and appropriate.

The case study has a quote that sums up the benefits of imaging combined with PT

nicely: "Orthopaedic physical therapists have high levels of musculoskeletal expertise

and extensive knowledge of typical patterns and behaviors of musculoskeletal

conditions. These competencies and experiential knowledge enable them to

appropriately recognize situations requiring additional diagnostic screening for nonmusculoskeletal pathology. This case demonstrates how privileges to order

musculoskeletal imaging studies assisted the physical therapist in providing optimal,

patient-centered care. The physical therapist in this case was able to continue

treatment without multiple referrals back to the medical provider to obtain imaging,

and so provided more cost-efficient and convenient care."

Reference article and case study:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5046964/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4534847/

Are You A Passive Patient or an Active Consumer of Healthcare?

Thu, 20 Feb 2020 15:32:09 GMT

Think about the last time you made a big purchase, say $1,000 or more. Did you go out and buy

the first thing you saw? Take one recommendation from somebody? Or did you research it,

learn some things, compare it to other options, and select something that was right for you?

Most people tend to be educated and research large purchases like cars, televisions, or the

newest iphone. So why do we so often fail to do this with healthcare?

By becoming more educated healthcare consumers we can go from passive patients who take

the first recommendation that comes from a practitioner to an active consumer who weighs

options and makes choices. Here are some questions to talk through with your practitioner the

next time a healthcare decision comes up.

What are the benefits or expected results?

When a treatment or procedure is recommended, the patient often assumes that it will make

them "better." But what the patient expects and what the healthcare provider expects are often

two different things. For example, a patient having back surgery expects to be pain free after

surgery. The surgeon probably doesn't expect that to happen. Outcomes from back surgeries

are terrible. A large study of 1450 patients in the Ohio worker's comp system showed that after

2 years 26% of patients who had surgery returned to work. Compare that to 67% of patients

who didn't have surgery. There was also a 41% increase in the use of painkillers in the surgical

group.

What are the risks and downsides?

Patients want to hear about the benefits of a treatment, but they often don't ask or care about

the risks. To be an educated consumer, you need to. If one treatment has a 3% edge over

another, but has a high risk of making you itchy or causing frequent headaches, do you want it?

Going back to the back surgery study from before, the researchers found a 1 in 4 chance of a

repeat surgery and a 1 in 3 chance of a major complication. With surgery you risk infection,

blood clots, complications with anesthesia, and a whole host of other things. These risks need

compared with other treatments. In the case of back pain, physical therapy is a valid alternative

with a much lower risk profile. You might have some soreness with physical therapy, you might

sweat some and be challenged with exercise, but the risks of PT compared to surgery are

minimal.

What are the alternatives?

Don't feel bad asking about alternative treatments. If you were looking at a certain car you

wouldn't go out and just buy it. You'd at least consider the competitors and probably even test

drive them. You should at least look at the other options in healthcare too. Maybe the first

recommendation that your practitioner makes is the right one for you, but if you don't consider

the alternatives you'll never really know.

Why this treatment over the other ones?

This is the question where the rubber meets the road. You've learned about all the options, now

you can see if your practitioner is balancing the risks and benefits to make the right choice for

you. Staying with the back pain example, research shows that more than 40% of people who

seek care for back pain will not receive a treatment of known effectiveness. Back pain is also

the #1 reason for opioid prescriptions, despite a 2016 recommendation from the CDC to avoid

prescribing opioids for back pain, and opt for non-drug treatments like physical therapy. By

asking for the rationale and carefully weighing options, you can avoid being one of the people

who gets an ineffective treatment.

What's it cost?

This last question is becoming more important as patients bear an increasing share of the cost

of healthcare. Even if you don't have a high deductible plan or hefty co-pays, by being

financially responsible today, you'll probably see smaller price increases in your premiums down

the road. That back surgery that we've been talking about? It'll likely cost between $60,000 and

$80,000. So if we put the whole picture together, a patient who takes the first recommendation

for surgery will have a $60,000 procedure that leads to a higher risk of disability, and a higher

risk of long term painkiller use, while risking infection, and blood clots. Don't forget the 25%

chance that you'll get to do it all again in a repeat surgery. Seems like a bad deal. An educated

consumer would learn that physical therapy is a viable alternative to surgery with comparable

outcomes, much less risk and lower cost. In fact, a large study of 122,723 subjects showed that

people with back pain who got physical therapy in the first 14 days lowered their healthcare

costs by 60%. It's easy to see why bargain shoppers love PT!

PT Can Prevent Unnecessary Surgery

Wed, 22 Jan 2020 15:34:29 GMT

Recent research is showing that surgery might not be needed as often as we think. A large review estimates that 10% to 20% of surgeries might be unnecessary and that in some specialties such as cardiology and orthopedics, that number might be higher. The reasons for so many unneeded surgeries being performed are varied, but the most common are that more conservative options aren't tried first, or lack of knowledge by the operating physician.

Physicians undergo long and rigorous training programs to become surgeons, but if they don't work hard to keep learning, their knowledge often stops growing when they leave residency. Recent research is showing that certain common surgeries aren't any better than a placebo. Two such examples are kyphoplasty - a procedure for spinal compression fractures, and partial meniscectomy - a procedure used to treat tears of the meniscus in the knee. If a surgeon hasn't continued to learn, they won't know that these surgeries often don't offer any more benefit than a non-surgical treatment and will continue to perform them.

Every surgery, even "minor" ones carry risks. These include complications from anesthesia, blood clots after surgery, delayed healing of the incision, infection, and unintended damage to nerves or other organs near the surgical site. Some of these risks cause discomfort for a period after surgery and go away, but others can result in permanent disability or even death. For some patients and conditions, surgery is a great treatment option, but with all the associated risks, when surgery can be avoided, it should be.

For musculoskeletal problems like back and joint pain, sprains, and strains, seeing your PT before a surgeon can help keep you out of the operating room and get you back to life without surgery. Studies have shown that physical therapy is just as good if not better than surgery for a multitude of conditions and carries less risk. Some examples would include rotator cuff tears, meniscal tears, spinal stenosis, low back pain, and osteoarthritis.

Physical therapy can't fix every problem, and for some patients surgery is the best choice. However, research is showing that surgery isn't a cure-all, and is sometimes just a very expensive and risky placebo. In most cases, starting with physical therapy is the right choice, and for many patients, PT is the only treatment necessary.

The No. 1 Thing You Can Do to Improve Your Physical Therapy Experience

Wed, 18 Dec 2019 16:16:56 GMT

Dealing with the pain and limited mobility associated with an injury or illness can be stressful for

so many reasons. You might have questions like, “How long will I be sidelined?” and “What do I

need to do to get better?” Or maybe you’re worried about how you’ll pick your children up from

school, walk to the train for your commute or prepare meals for your family.

These are all perfectly normal concerns. Luckily, there are some ways that you can gain control

over the situation and ensure that you return to the activities you care most about—especially if

physical therapy is part of your plan.

What you can do before your very first appointment—and during physical therapy—to take

control of that injury-related stress? First and foremost, it’s important to come prepared for

physical therapy. And no, I’m not talking about dressing appropriately and arriving on time (or

even better, 15 minutes ahead of your scheduled appointment). That stuff is important, of

course, but there’s one thing you can do in the days leading up to your appointment that will

set you up for success.

Any guesses? I’m talking about starting a list. What kind of list? Well, every time that you feel

pain in the affected area or notice an activity that is harder than it was pre-injury, add it to the

list! And the more specific you are, the better. Here’s an example to help drive this point home:

Let’s say that you’re recovering from a moderate meniscus tear and you have an appointment

with your physical therapist in three days. Take notes on how your knee feels first thing in the

morning after you’ve been off your feet. How does your knee react when you stand up from a

chair—does it feel unstable? Or do you find that you need to clutch the back of the couch on

your way to the bathroom? Sharing each of these details helps your physical therapist

understand your limitations beyond the injury printed on your intake form.

Now let’s take that list a step farther and add some details about the activities that you typically

participate in on a regular basis. Let’s say that you normally play a weekly round of golf, spend

your mornings weeding your garden or meet up with friends for a four-mile walk two evenings a

week. These activities have become an important part of your life so let’s make sure that they’re

factored into your list, perhaps in the “what you hope to get out of physical therapy” category.

Painting a clear picture of how active you are—and what types of activities and sports you

participate in—can help your physical therapist design an individualized treatment plan and to

better help you on your road to recovery.

Have you been to physical therapy lately for an injury? Did you find anything else that helped

maximize your time in rehab or that improved communication with your physical therapist?

Setting Goals in Physical Therapy

Wed, 20 Nov 2019 16:21:34 GMT

When you kick off a new project at work, chances are you spend a fair amount of time setting

and reviewing goals. These goals help you—and those you’ll be working with—get a clear sense

of what you’re looking to achieve and begin to map out a plan of attack. Along with specific

goals, you also probably find it helpful to set some key milestones to ensure that you stay on

task and to prevent your motivation from waning.

These same principles apply when going to physical therapy for an injury. Communicating what

you hope to get out your therapy sessions can help your physical therapist to individualize the

treatment plan and design an exercise program that aligns with your goals. The idea is to move

from “I’m here because my knee hurts” to “I’d like my knee to feel better so I can get back to

doing X, Y and Z.”

Let’s talk about a concrete example to illustrate goal-setting in action: A father of three ruptures

his Achilles tendon while playing a game of pickup basketball after work. When he lands in

rehab, he explains to his PT that he’s due to walk his oldest daughter down the aisle at her

wedding in a few months. This gives the PT a specific goal—and a timeline—to aim for. Of

course, not every patient has a goal tied to such a momentous occasion. It can be as simple as

carrying your groceries to your car unassisted or lifting your grandchild into a high chair. Either

way, it’s important to have goals—and to communicate them clearly to your physical therapist.

Your PT wants you to get better but without the right guidance from you, he might default to

following a checklist and design a program that unknowingly misses your goals. Only you know

precisely what you want out of PT: If you have a wrist injury and getting back to your knitting

hobby is important to you, then be specific! Another patient could come in with the same injury

but have completely different goals, so guide your PT to help you achieve what’s most important.

Proper communication ensures success, and that means you can’t passively participate in your

care and simply listen to what the PT recommends. Instead, communication needs to be a two-way street.

So next time you’re at physical therapy, speak up: Make sure that your PT knows precisely why you’ve made

the appointment, what you hope to get out of it and why it’s important to you. This information not only helps

your PT make important decisions about your care but also to think of new ways to keep you motivated

during therapy.

If you find yourself making an appointment to see a physical therapist for a new injury or a

nagging pain, make sure that you prepare in advance. Being prepared to answer this one simple

question can help to ensure that rehab is a success: What brings you to physical therapy today?

After all, you wouldn’t walk into a kickoff meeting at work without first giving some thought to

the goals that you planned to share with your team, would you?

80% of Americans Experience Back Pain, But 100% of PTs Know How to Prevent It

Wed, 23 Oct 2019 18:11:10 GMT

Got back pain? You’re not alone. Eighty percent of Americans suffer from low back and neck

pain at some point in their lives. Let that sink in. With such great odds that you—or someone

close to you—will one day become a statistic, wouldn’t it make sense to arm yourself with

preventive strategies and knowledge? Physical therapy is a good place to start.

By performing a thorough evaluation, a physical therapist can identify the muscular, postural

and skeletal limitations that could one day lead to an episode of back pain. As part of the

assessment, she will observe as you perform a series of exercises and then gather an account of

your daily activity level and environmental factors like operating machinery or working at a desk

40 hours a week.

The PT will then use all of this knowledge to design a personalized exercise program and teach

you a few APTA-approved strategies to prevent back pain:

• Use good body positioning at work, home and during recreational activities.

• Keep the load close to your body during lifting.

• Ask for help before lifting heavy objects.

• Maintain a regular physical fitness regimen—staying active can help to prevent injuries.

Lifestyle can play a big role in back pain. In fact, inactivity and incorrect body mechanics while

participating in certain activities are two of the biggest contributors to back pain. In addition to

the strategies listed above, it’s also helpful to pay attention to little things throughout your day

that could add up to bigger problems down the line. Let’s go back to that desk job for a minute:

How often do you get up to walk, stretch and move throughout the day? A good rule of thumb

is to stand up or move every 30 minutes. You may get bonus points with your boss, too, as your

productivity soars due to the increased activity.

While low back pain rarely becomes serious or life-threatening, it can be quite painful and

interfere with our daily lives. Working with a physical therapist can help patients identify the

factors that might contribute to back pain and help to develop a prevention plan. But the

healthcare professionals are also a great place to turn when you’re seeking treatment for back

pain or hoping to prevent a recurrence.

With such good odds that you could one day become a low back pain statistic, why not do

everything in your power today to change your trajectory? Seems like another good reason to

find an activity (or better yet, two or three activities) that you enjoy, make it a regular part of

your day and stick to it!

Yearly Physical Therapy Visits are Just as Important as Annual Cholesterol Tests

Tue, 24 Sep 2019 18:14:57 GMT

You know the drill: During your annual visit, your primary care physician will order a cholesterol

test. Combined with an assessment of health measures such as diet and exercise, the results of

the cholesterol test will provide your physician with the information she needs to make a

recommendation. If the results are positive, you might hear: “You’re doing great, keep doing

what you’ve been doing!” If the results are unfavorable, then you’re more likely to be told: “I’d

like you to walk for 20 additional minutes each day and eat cholesterol-lowering foods like

oatmeal.”

Over time, high cholesterol can cause fatty deposits to form in your arteries, putting you in a

high-risk category for heart disease and stroke. Similarly, the cumulative effects of poor posture

or a muscular imbalance, for example, can take a toll on your body and inhibit your ability to

move properly. That’s where a physical therapist comes in: Annual PT “checkups” can catch the

musculoskeletal problems that put you at risk for injury or limit your ability to function down the

line.

One of the best tools in a PT’s prevention arsenal is the movement screen. By analyzing your

fundamental movements with a movement screen developed for their own practice or one that

requires certification such as the Functional Movement Screen (FMS™), PTs can get a clear

picture of what the future will bring for you. Based on the information gathered, a physical

therapist can help you safely reach your fitness goals and teach preventive strategies that can be

incorporated into your daily life.

Of course, it’s best to schedule your checkup before you’re experiencing a problem. That way,

your physical therapist can establish a baseline based on your functional level at that time and

use it to identify changes during subsequent annual visits. The effects of poor posture or a

muscular imbalance may not be immediately apparent to you, but they will be to your PT.

An annual “checkup” gives your PT an inside look at your musculoskeletal system, which is

comprised of your muscles, bones, cartilage, tendons, ligaments, joints and other connective

tissues. It’s important that these essential internal structures are working together to support,

stabilize and move your body.

Just as taking an annual trek to the primary care physician helps to monitor your cholesterol

levels—and prevent heart disease—yearly physical therapy appointments allow your PT to

identify and address any changes in the way you move before they become something more.

Our Ancestors May Have Held the Secret to Better Brain Health

Wed, 21 Aug 2019 18:17:54 GMT

It turns out that while our early ancestors spent their days out in the wilderness hunting and

foraging for food, they may also have been keeping their brains sharp. Researchers at the

University of Arizona have found a connection between the highly active lifestyle that was

prevalent in those ancient days and the prevention and treatment of Alzheimer’s disease and

other age-related diseases.

Some two million years ago, our ancestors covered long distances—mixing moderate and

intense bouts of aerobic activity throughout the day—as a means of survival. In sharp contrast,

today’s average American starts his day by getting ready for work or school, then travels by car

or train to an office where he’ll likely spend hours in meetings or in front of a computer, only to

retire home to catch up on the latest series on Netflix. For the most active among us, exercise

might consist of an hour at the gym three or more days a week and perhaps a few short walks

sprinkled in throughout the day. But contrary to popular belief, that level of activity doesn’t

completely erase the damage we do to our bodies during the other 23 hours in the day—which

are largely spent sitting in a desk chair or at the dining room table, reclining on the family sofa

or sleeping.

An obvious connection can be drawn between today’s sedentary lifestyle and a host of prevalent

modern-age health problems like obesity and chronic illness, but how do low levels of activity

affect our cognitive abilities? The study’s co-authors hypothesize that the amount of exercise

that our ancestors engaged in reduced the burden of a genotype that leads to a high risk of

Alzheimer’s disease, cardiovascular disease and increased mortality. As a result, the researchers

stress the importance of exercise as a potential disease prevention and intervention tool.

Beyond reducing the risk of disease, the role that movement and exercise play in a person’s

cognitive performance cannot be underestimated. Many research studies have proven that

engaging in regular physical activity keeps our brains in top form, helping us to focus, recall and

think more clearly. And while it’s not exactly feasible to adopt a hunter/gatherer way of life in

today’s world, perhaps the takeaway is that moving—more frequently and for longer periods of

time—can help stave off disease and boost our brain function. Just some food for thought next

time you settle in to binge watch Game of Thrones or pass up an opportunity to bike to the

office.

Your Smartphone Could Be Rapidly Aging Your Spine

Wed, 24 Jul 2019 18:21:50 GMT

Chances are that you probably haven’t given much thought to how your neck and back are faring in the

era of the smart phone, but studies show that you most certainly should. It’s practically a reflex these

days to pull out our smart phones when we’re standing in line, sitting at the airport or riding the

subway. And while it’s great that we rarely need to venture beyond our pockets for entertainment, our

bodies are beginning to retaliate—and mourn the pre-texting days.

So, what exactly are these contemporary conveniences doing to our bodies? A surgeon-led study that

published in Surgical Technology International assessed what impact surgeons’ head and neck posture

during surgery—a posture similar to that of smart-phone texters—has on their cervical spines. With

each degree that our heads flex forward (as we stare at a screen below eye level), the strain on our

spines dramatically increases. When an adult head (that weighs 10 to 12 pounds in the neutral position)

tilts forward at 30 degrees, the weight seen by the spine climbs to a staggering 40 pounds, according to

the study.

How pervasive of a problem is this? According to the study, the average person spends 14 to 28 hours

each week with their heads tilted over a laptop, smart phone or similar device. Over the course of a

year, that adds up to 700 to 1400 hours of strain and stress on our spines. As a result, the number of

people dealing with headaches, achy necks and shoulders and other associated pain has skyrocketed.

Trained to address postural changes and functional declines, physical therapists are well-versed in

treating this modern-day phenomenon, widely known as “text neck.”

Over time, this type of poor posture can have a cumulative effect, leading to spine degeneration,

pinched nerves and muscle strains. Scheduling an appointment with a physical therapist can help people

learn how to interact with their devices without harming their spines. The PT will prescribe an at-home

program that includes strategies and exercises that focus on preserving the spine and preventing longterm damage.

Exercise is an important part of taking care of our spines as we age, but what we do when we’re not in

motion matters, too. So next time you pick up your smart phone or curl up with your e-reader, do a

quick check of your head and neck posture. Your body will thank you for years to come.

How Physical Therapy Helps Retirees Keep Dreams Alive During the Golden Years

Wed, 19 Jun 2019 18:24:39 GMT

Are you among the millions of Americans who have high aspirations for how you’ll spend the extra

time during your post-retirement years? Whether you plan to travel the world, pick up fly fishing,

spend more time woodworking or sign up for a golf league, your physical fitness level will be a

factor.

A 2010 study suggests that the fitness declines we typically attribute to advancing age are largely

caused by living sedentary lifestyles—which are on the rise due to the prominence of desk jobs in

the workplace and activity-limiting personal technologies including smart phones and voice-activated

remote controls in the home. Still, this runs contrary to the widely held belief that any declines in

our physical abilities are caused solely by biological aging. Do we really have control over how active

we’ll be in our “golden years”?

In a word, absolutely. The study—which examined 900,000 running times of marathon and halfmarathon participants aged 20 to 79—found no significant age-related performance declines in

those younger than 55 years old, and only moderate declines among the older cohorts. In fact, more

than one-quarter of runners aged 65 to 69 were faster than half of the runners aged 20 to 54.

And for those thinking that these runners must have been lifelong enthusiasts of the sport, the study

revealed that 25% of runners aged 50 to 69 were relative newcomers—and had started marathon

training within the previous 5 years. The researchers concluded that even at an advanced age, people

in the “non-athlete” category who engage in regular training can reach high performance levels.

If this revelation is intriguing, then perhaps it’s time for you to get moving! If you aren’t currently

active, then you likely have questions and concerns about where to start. And if you regularly engage

in physical activities, then you’ve probably set goals that you’d like to achieve. Either way, there’s no

shortage of tools and resources to help you live a more active lifestyle but one reliable place to start

is with a physical therapist.

The benefits of beginning with a physical therapist consultation are many: PTs are trained to assess

your abilities and limitations, consider your health concerns, demonstrate safe exercises and build a

plan to increase strength, function and mobility. Whatever your passion is, physical therapy will help

you be fit and injury-free so you may enjoy life’s many pursuits