5 Important Questions To Ask Your Physical Therapist Before Starting Treatment

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Physical Therapy Questions To Ask Before Starting Treatment

If you are starting physical therapy for the first time or someone returning for another round of treatment but trying a different clinic, ask these five crucial questions before you begin treatment. These questions will help you make more educated decisions about your health while avoiding setbacks, wasting time, and insurance benefits. Ask these questions over the phone before your first appointment or during the initial evaluation to ensure your treatment plan is clear and in line with your goals and expectations.

Best Physical Therapy

Question 1: What specialized training do you have to treat my particular condition?

Each physical therapy practice specializes in different types of rehabilitation, and each therapist that works at the practice also has their own specific education and certifications. Make sure to ask your therapist if they treat your condition or symptoms regularly and what credentials they have that will benefit you during recovery.

The American Board of Physical Therapy Specialties list ten specialties, which is always great to identify to start:

Orthopedics
Cardiovascular and Pulmonary
Clinical Electrophysiology
Geriatrics
Neurology
Oncology
Pediatrics
Sports
Women’s Health
Wound Management

On top of that, there are individual certifications and continued education for therapists, such as:

DPT– Doctor of Physical Therapy
OCS- Orthopedic Certified Specialist
MLD- Manual Therapy Certified
ATC- Athletic Trainer Certified
PAS- Postural Alignment Specialist
COMT- Certified Orthopedic Manual Therapist
BRM- Barbell Rehab Method
BFR- Blood Flow Restriction Training
IASTM– Instrument Assisted Soft Tissue Manipulation

And many more.

Question 2: Who will I be working with for each visit? Will it be the same person each time?

Many people run into this problem in as little as a couple of appointments. They have an initial evaluation with a Doctor of Physical Therapy (DPT) and return to their second appointment to find out they will be working with a physical therapy assistant or a physical therapy technician.

Technically, this is ok as long as a licensed DPT is present in the clinic area, but it could lead to some problems with the quality of treatment moving forward. A PTA or PT Tech does not attend the same amount of schooling or have the same experience as a DPT.

If you or someone from your family is a fall risk, has new questions at each appointment, or requires special attention, it may be best to find who you will be working with each time.

At Balanced Physical Therapy, all of our patients get treated by a licensed and certified Doctor of Physical Therapy. We believe this is the best way to provide the safest, most effective care for everyone. Patients experience different symptoms and feel better or worse daily. With Dr. Robert Litzenburg and Dr. Tori Gasperoni working individually with each patient for all appointments, they can adjust treatments quickly, provide timely and accurate education, and notify primary care doctors when necessary.

Mt. Clemens Physical Therapy

Question 3: How much time will I get with my physical therapist? How much time will I spend with an assistant, tech, or aid?

A great follow-up question to question number two is to find out the specific details of how much time you spend with each person. Confirm exactly what your treatment will look like if you are getting treatment from a physical therapy clinic that splits up your treatment time between a doctor, the assistant, and/or aid.

Sometimes certain therapy places will have the DPT or PTA perform manual skills at the beginning or end of treatment and exercises under the supervision of a tech/aid/or assistant.

Question 4: How long will each physical therapy appointment be? And how long will I be attending physical therapy?

These two questions for your physical therapist will give you a better idea of how long your recovery process will take. While an exact time may be difficult for any healthcare professional to provide for new patients, you can still gain valuable insight, even if it’s a general estimate.

Appointment times vary from clinic to clinic and typically range from 30 minutes to 45 minutes, up to an hour. At Balanced Physical Therapy, we always say time is valuable and something to consider seriously (which is why we treat every patient for 1 hour). From the surface, patients can flat out get more done in an hour than they can in 30 minutes, allowing them to progress better and/or more quickly. Other patients recover a little slower and can’t rush through an entire treatment program like others, which is another reason more time should be allowed.

Question 5: What will I do at each appointment with my therapist?

Each patient is different and requires specific treatments more than others. Knowing what you will be doing at a physical therapy session for the first week, month, and months after is crucial.

Pain management, strength, flexibility, mobility, biomechanics, and sports-specific exercises are a few possible things to work on during an appointment. Ask this question to make sure what you are doing is safe, will contribute to better outcomes, and help you achieve your long-term goals.

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Occupational Therapy For Work Related Injuries

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Occupational Therapy

A work injury is a common fear for many people across Michigan and the United States. Autoworkers, stockers/order fillers, construction workers, retail associates, and even nurses all have repetitive tasks that make them susceptible to injuries. Looking closer, every workplace has its dangers such as hazardous chemicals, unsafe tools, and poor ergonomics. If an injury occurs at work, it can be difficult for a person to adjust from a pain-free life where a person can make a living; to recovering and returning to a routine.

Occupational therapy is a great tool available for any employee injured on the job to help alleviate the confusion about what is wrong with the body and provide rehab expertise so you can return to work without risking another injury or more damage.

Occupational Therapy

What is Occupational Therapy?

Occupational therapy (OT) is an all-natural healthcare specialty focused on helping people of all ages with workplace-related injuries return to a pain-free, active life and improve how a person performs activities at work. The procedure involves diagnosing the injury type, the severity of the injury, what factors at work or throughout the body contributed to the damage, and creating a plan to return to work safely.

Specifically, occupational therapy includes therapeutic activities to improve mobility, body mechanics, coordination, stability, and employability. Patient education also provides workers with practical techniques for managing any symptoms caused by a work-related injury and putting preventive measures to ensure further damage doesn’t occur.

Common Work-Related Injuries

Cumulative Trauma Disorders (CTDs) are injuries caused by repetitive motions. CTD’s can be thought of as minor stress injuries that accumulate and worsen over time. A CTD can result from several things such as muscle imbalances, inefficient workstation setups, or just performing a task a thousand (or more) times a day for many years.

Injuries that fall under CTDs include:

Clinical syndromes (inflammations of the tendons such as tennis elbow)
Nerve compression disorder (for example, carpal tunnel syndrome)

carpal tunnel from working

Other common injuries that require Occupational Therapy include sudden injuries. These are injuries that happen quickly because of poor work safety standards or accidents such as:

Slips, Trips, or Falls
Overexertion and Muscle Strains
Bone Fractures and Dislocations
Neck Injuries (including whiplash)
Back Injuries ( such as herniated disc)

Why is Occupational Therapy Important?

Being injured in the workplace, either by an accident or repetitive stress, can severely limit or completely change someone’s life. Occupational therapy benefits injured workers by allowing them to regain function after an injury so they can return to work confidently and safely.

In the process, injured workers learn the specific triggers that put them at risk for re-injury, how to handle a flare-up, and ways to adjust to limitations when returning to work.

Occupational therapy can help workers return to normal after common work-related injuries. It allows them to work more confidently and strengthen/maintain their bodies for many years after discharge.

Occupational Therapy Benefits

Regain Strength and Prevent Further Injury

When a worker sprains, strains, or breaks a muscle, ligament, or bone, the body becomes weakened. Occupational therapy strengthens the injured body part and surrounding areas so that you have better protection from being hurt again in the future. In the case of a CTD, rehabilitation of a tendon or ligament can include implementing proper techniques for repetitive tasks that can cause that injury.

After a sudden injury such as a disc herniation, learning proper body mechanics for pushing, pulling, and lifting is one of the best ways to prevent future accidents. In the process, your therapist will also use natural methods to decrease pain so that you can work on more advanced exercises.

Mount Clemens Occupational Therapy

Avoid Surgery

With CTDs, if you and your doctor can catch an injury early enough, it is possible to reverse sufficient damage to avoid surgery. When a person takes advantage of the therapist’s expertise and comprehensive therapy plan, occupational therapy offers an opportunity to ease pain and regain function without going under the knife.

Eliminate Pain and Minimize Surgery Complications

After a workplace injury, occupational therapy can introduce methods for pain reduction, including splints, taping, and manual massage techniques.

After corrective surgery, occupational therapy will provide you with the best therapy treatments to return to full functionality quickly and safely. Communicating with your therapist, attending every appointment, and following a home exercise program can be critical in preventing setbacks, surgery complications, and re-injury.

Retain Independence

One of the most frightening parts of an injury from work is how it may change a life. No one wants to give up their hobbies or not have a source of income, so losing independence because of an injury is can be a scary thing. Occupational therapy offers ways to help heal your body and provides new methods for adapting the world to your body’s unique needs.

How Balanced Physical Therapy Helps With Worker’s Comp Injuries

After you’ve been hurt, you just want to feel better. We understand your concerns and fears, which is why we provide full 1-hour appointments with a licensed and certified therapist. With no double or triple bookings, we make sure injured workers are our number one priority. Our therapists are known for working with your doctors and worker’s comp case managers so that you get the care and documentation as quickly as possible.

Rest assured that when you work with Balanced Physical Therapy, your health and recovery will be cared for by most professional staff (we do not use techs or aids to provide our treatments for our patients. With flexible appointment times for early morning and late evenings, we are always ready to help anyone in Mount Clemens, St. Clair Shores, Clinton Township, Fraser, and other surrounding areas of Macomb County.

Our primary focus is getting back to living with the joy and confidence you had pre-injury. To find out more about our occupational therapy treatments, insurance coverage, or appointment availability, give us a call at (586) 741-5806.

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Benefits Of Physical Therapy For Athletes

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Physical Therapy For Athletes

Physical therapy and sports medicine for athletes focus on the mechanics of your moving body. How an athlete’s body moves, what muscles and ligaments are used in each movement, and what are the strengths and weaknesses to work on in order to fully recover.

Working with a physical therapist will aid athletes in getting back on their feet (metaphorically and literally) quicker, safer, and more efficient.

Sports Injury Doctor

What is Physical Therapy?

Working with a Physical Therapist for athletes is like calling an auto mechanic for your car when you see a check engine light. Just like a mechanic will run the engine, listen for unusual noises, and watch the engine at work, your physical therapist will do the same after an athlete is injured.

In sports medicine, a physical therapist is a diagnostician. First, they assess the movements of your body to provide an accurate injury diagnosis, determine why the injury occurred, and consider other risk factors for future injuries. After your initial evaluation, your physical therapist will make a personalized treatment plan that includes a combination of hands-on orthopedic manual techniques, improving muscle strength, stability of the joints, optimizing mobility, and decreasing pain.

Orthopedic Manual Physical Therapy

For instance, if you’ve injured your Achilles tendon, they’ll examine it by checking the range of motion, level of pain, and how strong the associated muscles are. Then, a treatment plan to get you back on your feet is drawn up, including strengthening techniques, flexibility techniques, and other things designed to bring strength and mobility back.

Physical therapy is designed to bring function back after an injury holistically. What’s more, it’s also meant to prevent sports injuries by educating about proper moving techniques before the tendon ever ruptures.

Why is Physical Therapy Important for Athletes?

Relive Pain, Restore Function, and Prevent Future Injuries are the most important goals for athletes after suffering an injury.

Pain when moving is always unpleasant, but more so for athletes. Physical therapy has techniques for immediate pain relief (such as dry needling, Kinesio taping, or cupping therapy) to make all athletes more comfortable so they can progress to more advanced exercises in order to return to competition.

In addition, a physical therapist specializing in sports medicine has methods for bringing your body back from injury to get your body back into peak performance. Assessing what went wrong in your body allows them to formulate how to fix it and give tangible methods for strengthening the injury.

After an injury, strength, and mobility can be compromised. For instance, rolling your ankle on the field means it’s tender for a long time afterward and not supporting your weight as well. Maybe it won’t support your weight to run down the field anymore, or it supports your weight but hurts so much you can’t see the ball anymore.

Physical therapy will help build the strength in that ankle back to where it was before the injury, eliminating the pain of that injury, as well as safeguarding against future damage.

Sometimes an injury can take a long time to heal. In the meantime, strength is lost, and it can feel insurmountable to get it back. In physical therapy, we focus on regaining that strength safely and healthily to protect against re-injury. As a result, some people even feel stronger than before the injury.

Reducing Pain and Understanding Your Body

A physical therapist has specific training to understand your body and how sports injuries can happen. In physical therapy, we focus on fixing pain and reducing and preventing it. Physical therapists can suggest correct techniques and help you determine what works best for your body to keep it strong.

Sports Medicine Doctor

Then, we’ll work one-on-one with you to show you the proper procedures so that these sensitive areas of your body are taken care of so well you won’t have to worry about them. These strengthening techniques don’t only fix what’s broken but also help keep them from breaking.

The Value of Balanced Physical Therapy

When doing physical therapy, you want to choose professionals at the top of their field. Our doctors are movement specialists who understand how your body moves during your sport and all the stresses that come with training and competing at a high level.

With Balanced Physical Therapy, you are treated as individuals with unique needs. Our athletes work one-on-one with a certified Doctor of Physical Therapist and are not passed around between assistants, techs, or aids. Each treatment is 1 hour, allowing for the safest, most professional care.

Our doctors also have experience working with male and female athletes of all levels in a vast range of sports, including:

Track-and field
Football
Soccer
Basketball
Swimming
Gymnastics
Wrestling
Performance Arts
..And more

Physical Therapy Prevents and Heals Sports Injuries

There are multiple disciplines in sports medicine. Depending on age, sports, and injury type, Balanced Physical Therapy has options that are proven to get you back to competing. Contact Us Today to speak with one of our licensed and certified Doctors of Physical Therapy or to get started with an initial evaluation.

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Instrument-Assisted Soft Tissue Mobilization

IASTM: Manual Therapy For Movement Restrictions, Tension, and Pain

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What is IASTM in Physical Therapy?

Instrument-Assisted Soft Tissue Mobilization (IASTM) is a type of manual massage therapy used by physical therapists. Commonly known as the Graston Technique, this type of treatment can be beneficial for many people with movement restrictions, tension, and pain.

The Taylor and Francis journal defines IASTM as “a skilled intervention that includes using specialized tools to manipulate the skin, myofascia, muscles, and tendons by using various direct compressive stroke techniques.”

Tightness, tension, and pain while sitting at office

What does IASTM Do?

Instrument-Assisted Soft Tissue Mobilization helps break down restrictions, reduce pain, and facilitate healing by addressing musculoskeletal problems at the cellular level.

At the musculoskeletal level, a facial restriction is often a combination of scar tissue and adhesions built up over time. Ortho Bethesda does a great job explaining that “Scar tissue and adhesions essentially act like superglue in your body. When scar tissue is created after injury, new cells are laid down excessively and in a disorganized manner. Scar tissue/ adhesions prevent the muscle or other tissues from lengthening appropriately.”

IASTM is a way for physical therapists to use controlled microtrauma to stimulate a natural inflammatory response. When your body produces an inflammatory response, it triggers a series of events that include reabsorption of excess scar tissue and fibrosis that is causing restriction.

Additionally, IASTM also triggers a vascular response resulting in increased blood flow and improved healing. There is even a neural effect throughout pain receptors along the skin responsible for managing pain.

Who can benefit from IASTM?

IASTM treatment can be beneficial for a variety of impairments and conditions. It can be beneficial for many people undergoing orthopedic surgery, people that sit for long hours in an office, and athletes after intense training or injuries. Your physical therapist may provide you this manual therapy for impairments such as:

Limited mobility
Pain with motion
Loss of range of motion
Decreased muscle recruitments
Excessive scar tissue formation

More specific conditions that benefit from the application of IASTM include:

Plantar Fasciitis
Carpal Tunnel Syndrome
Neck Pain
IT Band Syndrome
Heel Pain/ Achilles Tendinitis
Ankle Sprains and Strains
Back Pain
Shin Splints
Post Surgical Hip and Knee Replacements
Musculoskeletal Imbalances
Rotator Cuff Tendinitis
Myofascial Pain and Restrictions

Physical Therapy for Neck Pain

For certain conditions, instrument-assisted soft tissue mobilization may not be recommended. These can include having:

Unhealed Fracture
Hematoma
Hemophilia
Uncontrolled Hypertension
Open Wound
Patient Hypersensitivity

What to expect during and after an IASTM Treatment

IASTM treatments during physical therapy sessions are often paired with a warm-up such as heat, stationary bike, elliptical machine, or light jogging to make the tissue more pliable. After a warm-up, your therapist can begin working with stainless steel, plastic, or titanium instruments that contour to your body in order to find the specific tissue and muscles that are restricted.

Tools used by Physical Therapist for IASTM

Instrument-Assisted Soft Tissue Mobilization starts with gentle pressure and steadily increases in order to effectively treat the areas causing pain and movement restrictions. At Balanced Physical Therapy, we encourage open communication and let our therapists know when the pressure becomes too uncomfortable to tolerate.

After the IASTM treatment, most patients follow up with more exercise to help restore better movement patterns. Some soreness after treatments is considered normal; patients should not panic because it does go away and gets less severe with multiple treatments. If you are attending physical therapy anywhere from 2-3 times per week, a noticeable result can be felt by the 3rd or 4th appointment (sometimes even on the first treatment). When IASTM is combined with exercise, stretching, and a focused effort on home exercises, patients can progress reasonably quickly through their recovery.

If you would like to learn more about IASTM or are experiencing pain, tension and movement restrictions give us a call to speak with a therapist. Our team is always ready to help you make the best decision with regard to your overall health and wellness.

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Back Pain: Causes, Treatments, and Costs

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A review of some common acute and chronic back pain conditions. We cover ways to manage minor back injuries at home, finding medical professionals to diagnose and treat back pain, and physical therapy treatments available to help you recover.

Back Pain Review

Back pain encompasses many different experiences and levels of debility for people who suffer from it. The basic term can encompass acute pain or chronic issues that get in the way of enjoying life or working. The one constant for people who suffer from painful back problems is that they wanted to stop as soon as possible. Once you understand the different types of back pain and have your specific problem diagnosed, there are multiple ways to manage it so you can go back to your regular, positive lifestyle.

Back Pain: Causes, Treatments, and Costs

Types of Back Pain

Categorizing back pain can be done in multiple ways. Is the pain temporary or permanent? Where does the pain come from? How much does it hurt, and does it impede physical functionality in any way? Answering these and other questions are important parts of identifying the cause of your back pain and potential treatment options.

Acute Back Pain Caused by Minor Injury

Injuries cause the most specific and short-lived types of back pain. These include bruises due to an impact of some kind in most cases. Like with any other minor injury, rest, ice or heat, and time will help you recover. Of course, more serious accidents can lead to chronic problems. When your back is involved, always seek medical diagnosis and treatment as soon as possible.

When most people talk about back pain, they mean chronic discomfort that gets in the way of their ordinary activities and enjoyment of life. This is caused by a variety of problems.

Muscle Strains and Soreness

The most common types of back pain reported by Medical News Today include general soreness and ache from pulled muscles, tension, damaged ligaments, and other strains(Back Pain: Causes, Symptoms, and Treatments). These can create everything from an unpleasant ache at the end of a hard day to constant discomfort that leaves you lying on the couch and reaching for over-the-counter pain relievers more often than not.

This type of muscular pain issue may come from one instance of slipping and falling, lifting a heavy object improperly, or otherwise experiencing abrupt trauma. A lot of back pain comes from repetitive stress injuries, however. Regular heavy lifting, bending and stretching, poor posture, long periods of driving, and even poor sleep habits can cause ongoing discomfort.

Spinal Structural Problems

Back pain’s other main cause comes from physiological problems related to the spinal column. These include bone- and nerve-related issues. In most cases, wear and tear over time and age-related conditions make up the bulk of these problems. (NIDH: Low Back Pain Fact Sheet) They include:

Bulging, herniated, or ruptured disks
Arthritis including osteoarthritis and spondylosis
Spinal stenosis – narrowing of space for nerves
Osteoporosis or other vertebrae fractures
Sciatica – Pressure specifically on the sciatic nerve

Issues with the kidneys, uterus and other internal organs can also cause lower back pain. In some cases, things like tumors or blood clots are also at fault.

Managing Back Pain

Eliminating and managing back pain involves either fixing the problem that caused it or finding a way to minimize discomfort going forward.

Lifestyle Changes

Eliminating the causes of muscle and ligament strain is the first step in recovering comfort. Minimize picking up heavy objects, minimize sitting or driving time, and reduce strenuous physical activity that puts tension on your spinal column and back muscles. Also, get a better mattress and use foam wedges or pillows to align your spine more positively.

Ice Packs and Hot Compresses

Both hot and cold treatment options can reduce pain temporarily. This is the same type of treatment you would use if you sprained your wrist, twisted her ankle, or strained any other large muscle in your body.

OTC Medication and Prescription Drugs

For temporary pain, simple over-the-counter pills and topical creams or ointments can help you feel better. Anti-inflammatory medications are specifically designed to target the type of pain that frequently occurs with muscle strains. Your physician may prescribe more serious anti-pain drugs or muscle relaxants for acute injuries, surgery recovery, and chronic problems.

Moving, Stretching, and Strength

Although it may seem contraindicated, certain types of careful exercise actually help with back pain. This includes everything from gentle stretches to help align the spine and work out tense muscles to core strength building for longer-term back support. Make sure your physician or care team approves any type of physical activity or therapeutic movement before you begin.

Back Stretch

Types of Doctors for Back Pain

The type of physician you use for back pain depends entirely on its cause and ongoing management options(Very Well Health: 10 Types of Back Pain Specialists). Receiving an accurate diagnosis is essential for continuing with an effective treatment plan. This matters for both acute, short-term discomfort and chronic pain.

General Practitioners

Due to the structure of the healthcare industry and access, most patients who experience back pain go to a general practitioner, primary care physician, or family doctor first. This is the person who can usually identify the cause of back pain and refer you to a specialist who treats the specific issue. If your pain stems from repetitive stress or an accident, they will undoubtedly handle your treatment directly.

Orthopedic Doctors

More serious issues with the spinal structure get handed over to orthopedists. These surgeons specialize in musculoskeletal problems like scoliosis, ruptured discs, vertebrae fractures, and similar problems. In some cases, surgery is the final option for alleviating pain and minimizing the risk of further issues after you and your care team exhaust other treatment options.

Neurologists

These specialists deal with the nervous system, which obviously involves the spinal column. In the process of alleviating back pain, these positions will diagnose chronic, nerve-related pain. Their primary roles include diagnosis, prescribing medication, and referrals to neurosurgeons or other specialists.

Rheumatologists

If arthritis or osteoarthritis is the main cause of your back pain, a rheumatologist will help solve the problem. For extremely serious problems that affect the spinal nerves or bones, you will probably get a referral to another type of doctor.

Physical Therapy: Effective for a Variety of Back Pain

Broken vertebrae need mending, arthritis may need anti-inflammatory medication, and all types of back pain can benefit from a proper mattress, good posture, and more careful bending and lifting practices. If surgery or other serious treatment options are not good options for you, physical therapy can alleviate a lot of back pain for many sufferers.

What Can a Physical Therapist Do?

For chronic back pain, therapists present a variety of options. They can help with simple treatments, help release muscle tension, and teach you ways to position yourself and move to reduce discomfort. This may include flexibility and strength training, help with posture and sleeping positions, and proper lifting or work techniques to minimize the risk of making back pain worse.

Back Pain Treatment Options

Physical Therapy is Cost-Effective

When exploring options of any type of medical treatment or ongoing therapy, the cost depends a lot on your personal insurance plan. While the actual monetary numbers differ, the value of a physical therapist when it comes to acute or chronic back pain cannot be understated. Taking medication or using special creams costs a lot with no end in sight. Surgery not only costs a lot upfront but also carries the risk of additional problems in the future. Also, you have a much greater risk of missing more work if you go that route from the start.

Physical therapy provides ongoing help in an affordable way that usually does not impact your ability to do your job and maintain your income. Insurance reimbursement is common with a referral, but even out-of-pocket expenses become manageable when you regain a pain-free or reduced-pain lifestyle you can enjoy.

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Stress Awareness and Management: 3 Natural Ways To Start Feeling Better

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A special guest blog post from The Kee Institute in West Bloomfield focusing on mental health, stress awareness, and management.

Back Pain Review

Stress Levels Are At Record Highs

If you’re currently feeling stressed, know that it’s normal and you are not alone. Stress and worry during the Coronavirus have increased in most adults by 30%, and there is still so much uncertainty in the world. When will things ever feel normal again? Will I have to go back into an office? When will it be safe to fly? The more unanswered questions we have, the more stressed we become. So what is stress anyway?

What Is Stress?

When we were hunter-gatherers, stress was our brain’s natural defense mechanism in response to danger. It would flood the body with hormones that prepare us to flee or fight whatever the threat might be. Today, while we’re less likely to run into a bear, a job interview, multiple work deadlines, or even driving in traffic can still trigger our brain with a fight or flight response.

What Are The Symptoms of Stress?

It can be challenging to manage stress as it doesn’t always manifest itself in the most obvious ways. Here are some of the more commonly associated behaviors and physical effects of stress:

Common Symptoms

● Difficulty sleeping or sleeping too much

● Jaw clenching

● Trouble staying on task

● Lack of motivation

● Tension and muscle pain

● Restlessness

● Moodiness and irritability

● Low energy

● Aches, pains, and headaches

Symptoms of Stress

Impulsive Stress Behaviors

● Binge eating or skipping meals

● Compulsive online shopping

● Excessive drinking

● Shutting yourself off from friends and family

● A decline in self-care and personal hygiene

You might spend every Monday feeling exhausted and moody, thinking that it’s just a “classic case of the Mondays,” without even realizing that you’re feeling stressed. A new week can be overwhelming, and Monday mornings will often greet us with a not-so-pleasant inbox. Your brain can perceive Monday as a threat because of how you’ve felt on Mondays in the past. So much so that you might start feeling anxious and restless on Sunday night.

How You Can Manage Your Stress:

While it’s nearly impossible to prevent altogether, there are some simple methods you can try next time you’re feeling stressed.

Schedule Time For Yourself

Life can be chaotic sometimes, and stress management isn’t always top of mind. We often forget to schedule a time to check in with ourselves with so much on our daily calendar. Put some relaxing “me time” on your calendar once a day. Whether that’s listening to a podcast, reading a book, taking a bath, a quick walk, or cooking yourself a nice meal, try to spend 15-30 minutes each day enjoying something that makes you happy and put the to-do lists out of mind. Make time for yourself and fit it into your schedule so, at the end of the day, you took that time to relax and breathe.

Move Your Body

One of the most effective ways to calm your mind is to move your body. If you’re mindlessly scrolling through your phone or struggling to get out of bed, your mind has plenty of time to run through your mental checklist of to-dos and other life triggers. When you exercise, your mind must focus on the movement, mainly so you don’t trip over your own feet. It’s difficult for your mind to wander when following a workout video, listening to a podcast on a walk, or playing a sport with friends.

Not only is exercise a great distraction, but it can increase the production of the brain’s feel-good chemical called endorphins, which can naturally improve your mood. You don’t need to go wild and take up CrossFit to feel the benefits. A simple 15-minute walk with a friend can make a world of difference.

How to manage stress

Be Kind To Yourself

Be kind to yourself. It might feel like it’s easier said than done but try your best to listen to your inner cheerleader and ignore your inner critic. The time you spend telling yourself that you can’t complete your tasks in time, that you won’t answer the interview questions right, that there’s no way you’ll make your flight will never positively impact the outcome. While stress is normal, you’ll have difficulty remembering a situation when worrying about something repeatedly made the outcome any different.

It’s important to note that your feelings are valid no matter what is stressing you out. You, along with your fellow humans, have just endured one of the most challenging years in the last century. Identifying stress is the first step to effective management. While these tips are helpful, it is always beneficial to seek professional help before your stress levels get out of control.

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Dry Needling: Therapy for Pain and Movement Impairments

Leave a Comment / Treatments, Mobility, Pain Management / balancedAdmin

Balanced PTs are licensed and certified to provide dry-needling treatment to help with neuromusculoskeletal pain and movement impairment. Learn more about the dry needling and which specific conditions can benefit the most from this treatment.

What is Dry Needling (DN)?

Dry needling is a safe and minimally invasive treatment used to help patients with neuromusculoskeletal pain and movement impairments(Mayo Clinic). Some benefits include decreased muscular pain, easing trigger points, and improved range of motion.

It is administered by certified and trained healthcare professionals such as physical therapists, medical doctors, and some chiropractors. Some other common names for dry needling therapy include trigger point dry needling (TDN) and Functional Dry Needling (FDN).

Difference Between DN and Acupuncture?

While DN stems from traditional Chinese medicine like acupuncture, it is a treatment that has evolved into a modern Western medicine treatment. Inserting needles into the skin is something both dry needling therapy and acupuncture share, but after that, the treatments are undoubtedly different (Denver Physical Medicine and Rehab).

Acupuncture treatments are more of traditional Eastern medicine based on restoring the proper energy flow throughout the body by inserting needles along meridian lines.

DN therapy has been developing since the 1980s and focuses on relieving chronic and acute pain by inserting needles into trigger points to restore normal function. Many athletes and people with musculoskeletal conditions have turned to DN in the past several years to help alleviate pain, accelerate recovery, improve muscle function, and enhance overall mobility.

Will DN Work For Me?

Patients experiencing chronic pain are typically great candidates for dry needling therapy. Patients can expect to see the most significant benefits when DN is incorporated with exercise, manual therapy, stretching, and education. It is a low-cost, low-risk treatment that can help with conditions such as (Virginia Sports Medicine Institute):

Acute and Chronic Tendonitis/ Tendinosis
Athletic Overuse Injuries
Carpal Tunnel Syndrome
Frozen Shoulder
Muscle Spasms
Whiplash from auto accidents
Ehlers Danlos Syndrome
Fibromyalgia
IT Band Syndrome
Sciatic pain
Tennis and Golfer’s Elbow
Neck and lower back pain

Dry Needling Therapy

While DN can be beneficial to many different types of conditions, it is also essential to know when this treatment is not appropriate. DN is not suitable and potentially harmful (Cleveland Clinic) for the following reasons:

A patient with a needle phobia
Pregnancy (first trimester)
Patient with an allergy to metals
Patients who have an infection present
Needling over cosmetic implants
Patients with a heart valve replacement (endocarditis)
Patients with epilepsy (or other seizure disorders)

Suppose you are looking for natural pain management treatment options, and dry needling is not an option. In that case, we always recommend scheduling an appointment with your primary care physician, orthopedic surgeon, or physical therapist. They will be able to diagnose your pain and provide you with a list of safe treatments available near you.

How Does Dry Needling Work?

Multiple clinical studies show that dry needling works by restoring muscles to a normal resting state. We know that patients suffering from chronic pain, a traumatic injury, or overused muscles often develop trigger points (also known as knots) that cause pain and discomfort.

Looking further into why this causes you pain, research shows that the trigger points form due to prolonged or abnormal muscle contraction where your muscle is not receiving enough blood supply. The lack of blood supply (filled with oxygen and nutrients required for healing) to an injured area will cause the surrounding tissue and nerves to become more sensitive.

By stimulating the trigger point with a sterile needle, dry needling therapy can help drive more blood to an injured area, release muscular tension, and help the brain release endorphins that promote healing.

Dry Needling Therapy

Step By Step Treatment Review

Before administering dry needling therapy to any patient, your physical therapist will examine your past medical history to ensure the treatment is appropriate and safe. Part of the evaluation will also consist of your therapist using palpation skills to identify trigger points causing pain and limited motion.

Once you and your therapist agree that dry needling will benefit your recovery, the therapist will go over each part of the treatment in more detail (Verywell Health). Specific details that help patients understand dry needling can include:

How long does dry needling take? Typically, a single treatment can take anywhere from 15 to 30 minutes, which is most commonly a part of a total of 30 to 60 physical therapy sessions.
What to wear for a dry needling appointment: We recommend our patients wear the usual, comfortable physical therapy attire. Clothing that allows easy access for your therapist to administer the treatment is always a good idea.
Insurance information and expected costs: Some insurances do cover DN, while others do not. It helps to know upfront what co-pay and out-of-pocket costs to expect.

Once an evaluation is complete, some patients can start dry needling therapy that same day ( others may need to wait until the second appointment; this varies from clinician to clinician.)

Your physical therapist will always begin the dry needling procedure by sterilizing the treatment area and preparing the needles in a private setting. After preparing the treatment area, the therapist will start inserting thin, dry needles (needles that do not contain medications or fluids ) into problem-causing trigger points.

The dry needles are inserted directly into the skin at varying depths (depending on the DN technique). Oftentimes, patients will feel the physical therapist gently move the needle around to stimulate a local twitch response. A local twitch is good, as it signifies that a muscle is reacting to the treatment.

After 15-30 minutes, your therapist will carefully remove the dry needles. They will inspect the treatment area for bleeding and skin reactions before leaving for home.

What To Expect After Your Appointment

After a dry needling treatment session, patients often report decreased pain and increased range of motion. A patient will require more than one treatment to reach the desired results in more severe cases.

Muscle soreness and light bruising are common side effects of dry needling, for which your therapist may recommend rest, heat, or ice. These symptoms typically resolve themselves over a couple of days to a week.

If you are experiencing more severe side effects (these are considered rare), such as difficulty breathing or significant bleeding, we recommend contacting emergency medical services immediately.

Schedule Your Assessment Today

Balanced Physical Therapy is located in Royal Oak and Mt. Clemens, Michigan. Our patients enjoy working in one-on-one therapy settings with board-certified physical therapists. To schedule an appointment, call us at (586) 741-5806 or visit our Appointments page to schedule an evaluation.

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13 Week Recovery Timeline For Knee Replacement

Leave a Comment / Knee, Treatments / balancedAdmin

Find out how long it will take to recover from a knee replacement surgery. This general, 13 week timeline is an overview of common things to expect during your hospital stay, at home, and outpatient physical therapy.

How Long Does Recovering From Knee Replacement Surgery Take?

When patients and their orthopedic surgeons agree that knee replacement surgery is a good option, one of the first questions or concerns usually is “how long will the recovery process take?” The simple answer would be about 13 weeks to recover. This timeline is dependant on a lot of factors such as type of procedure, limiting complications, and being consistent with their doctor and physical therapy visits.

Patients typically have a good understanding of the benefits of having a knee replaced, but they also appreciate knowing what is required to reach those benefits. A knee replacement, otherwise known as knee arthroplasty, is one of the most successful surgeries performed throughout the world. If you want to be a part of the 90% of people with a well-functioning knee, 15 years post-surgery, understanding each part of the recovery process can help you with that goal.

Balanced Physical Therapy has combined real-world experience with proven clinical research from around the internet to help you better understand each part of the recovery process, specific timelines for recovery, and why each element is essential.

Knee Replacement Recovery Timeline

Generally, someone who undergoes a knee arthroplasty takes about 12-14 weeks to recover fully. With the help of the Wisconsin School of Orthopedics and Rehabilitation and Healthline, we have broken down the recovery process into 5 phases:

Phase 1: Hospital Stay to Discharge

Phase 2: Weeks 1-2,

Phase 3: Weeks 3-6,

Phase 4: Weeks 7-12

Phase 5: Weeks 13 and Beyond

Knee Replacement Recovery Phase 1: Hospital Stay and Discharge

A typical hospital stay after a knee arthroplasty ranges anywhere from 1-3 days. Some patients even leave the same day, which depends on the type of procedure that is performed.

Hospital Stay After Knee Replacement

The reason knee replacement surgeries are so successful is because of their relatively low risk of complications. A majority of your hospital stay will include surgeons and hospital staff working hard to prevent complications such as infection, blood clots, pain, hardware issues, and neurovascular injuries.

While your healthcare team continues to monitor and prevent complications, patients can expect to start rehabilitation soon after the surgery. Within 24 hours, patients will work with a physical therapist to begin standing and walking again. Lack of confidence is very common during this time, so crutches and walkers help provide that extra support many patients require.

Another standard device used amongst the knee replacement population is a continuous passive motion (CPM) machine. This machine helps provide your knee with a constant motion to prevent scar tissue buildup and stiffness from being immobile. You can expect your surgeon or physical therapist to help educate you about this device and how to use it at home.

Knee Replacement Recovery Phase 2: Weeks 1-3

The first week after undergoing knee arthroplasty, patients can expect to be back in the comfort of their own homes. One of the first and most important things to know during this period is your follow-up appointment with your surgeon. Typically the follow-up is scheduled about two weeks after the knee replacement and is something every patient should markdown as “must-attend.”

Phase 2 of knee replacement rehabilitation also includes patients becoming more active with therapy. Some patients start treatment at home, while others can attend an outpatient clinic. One is not necessarily better than the other; it just depends on a person’s health status.

Some goals and priorities to be aware of include:

Reduce pain and stiffness
Being able to transfer from lying to sitting to standing safely with the help of assistive devices
Being able to “heel strike” while ambulating
Increase knee range of motion
Ability to extend leg without lag
Being consistent with the home exercise program provided
Understanding the pain scale and the difference between “hurt and harm.”

Your physical therapist will design a rehab program to help you reach these goals without harming the new knee hardware or incision. Examples of exercises to expect for the weeks 1-3 after your surgery include:

Heel Slides
Quadriceps Sets
Straight Leg Raises
Sit To Stand Squats
Stationary bike with little to no resistance
Hamstring Curls

One of the best things about Phase 2 is that while you train your body to regain a proper gait and pain-free life, your therapist will also mix in modalities to help you progress more. Common knee replacement modalities include

Electrical stimulation (E-stim) can help activate the quadriceps better
transcutaneous electrical stimulation (TENS) can be applied to help control pain symptoms
Soft tissue mobilization on elevated surfaces to help reduce edema (also known as swelling)

Note: These therapeutic modalities can and often are used throughout all phases of knee rehabilitation.

Knee Replacement Recovery Phase 3: Weeks 3-6

The third phase of recovering from a knee replacement is typically outside the home, in an outpatient physical therapy setting. A follow-up appointment around the six-week mark is also required, just like the one at the two-week mark.

The main goals for patients that are 3-6 weeks post-surgery include:

Continue improving knee range of motion and quad strength
Progress strengthening towards bodyweight, functional ambulation
Normalization of gait (walking)
Reduce the need for assistive devices, such as walking with only one crutch a just using a cane
Walking short distances without using any assistive devices

During this part of the knee rehabilitation, patients are progressed with more moderate exercises such as:

Sit to stand squats
Leg Press
Stationary bike with resistance
Single leg balance
Gastrocnemius strengthening
Standing knee extension with therabands
Hip and core strengthening as needed
Neuromuscular reeducation
Pool therapy (must have authorization from a surgeon, never before four weeks, and must have a closed incision)

Knee Replacement Recovery Phase 4: Weeks 7-12

When recovering from knee arthroplasty, the fourth phase is when most patients see the most rapid improvement to mobility and range of motion. It is an exciting time where the hard work of attending physical 2-3 times a week and staying compliant with home exercise programs starts to pay off.

Some common goals and milestones during this phase of rehab include:

No extensor lag (lack of full knee extension with full quadriceps contraction)
Normal gait without the use of an assistive device
Engaging in everyday activities such as driving, housekeeping, and shopping
Ability to ascend and descend 1-2 flight of stairs with a reciprocal gait

Knee Replacement Recovery Goals

Your physical therapist will continue to progress your rehab and increase difficulty in the 7-12 weeks following surgery. Patients can expect exercises such as:

Toe and heel raises while standing
Single leg balances
Step-ups in multiple directions
Continued lower extremity strengthening

Even if you do not see the best results, it is crucial to stay the course. Don’t give up, ask questions, and continue to follow the guidance of your healthcare team.

Knee Replacement Recovery Phase 5: Weeks 13 and Beyond

After 13 weeks since your surgery, most patients are happy to see the finish line. Some patients may still be attending physical therapy to reach the goals you set entirely, while others are safe for discharge. Both scenarios are expected, and it varies from person to person.

Providing you have not experienced any major setbacks or complications, pain should be almost nonexistent. It is a good idea to still check in with your healthcare team. If you have pain, swelling, stiffness, or unusual movement, it is always best to call your doctor immediately.

At Balanced Physical Therapy, we understand how important fully recovering from knee surgery is to our patients. From your first evaluation, we take the time to understand everything about you and your condition. Our treatments consist of one-on-one therapy with board-certified physical therapists who are always willing to help. Call us at (586) 741-5806 or visit our Appointments page to schedule an evaluation.

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5 Things To Know About Uneven Hips and Abnormal Pelvic Tilts

Leave a Comment / Hips and Pelvis, Back Pain, Treatments / balancedAdmin

A guide for anyone who believes their hips are out of alignment. Learn about the signs and symptoms of misaligned hips. Find out how this condition relates to your pelvis, spine and posture. See the ways physical therapy can help you get realigned and get back to functional, pain free life

What Does It Mean When Your Hips Are Out Of Alignment?

When it comes to having uneven hips, it is essential to understand that your pelvis and spine are also affected. Having uneven hips is often associated with an anterior pelvic tilt. These two can drastically change a person’s back health, posture, and overall biomechanics. A slight misalignment can cause pain and discomfort in the hip and lower back regions. Over time this small problem can have compounding effects that reach up into the shoulders and neck. To help you avoid these type of complications, we will go over:

How you can determine if your hips and pelvis are properly aligned
Common symptoms and causes of uneven hips and abnormal pelvic tilts
Physical Therapy Treatment for uneven hips and abnormal pelvic tilts

What Is A Normal Hip Alignment?

To determine whether or not you have proper hip and pelvis alignment, a physical therapist would need to observe and measure multiple factors around the hip, pelvis, and spine. As always, it is best to seek a professional opinion from your primary care physician, physical therapist, spine specialist, or chiropractor. If you haven’t gone to see your doctor or physical therapist and would like to self-check your hip alignment, you should look out for three things:

Your pelvis should be parallel to your shoulders and the ground
Your hips should stay neutral and not be tilted forward or backward
Your hips should be on the same level horizontally, not one higher and one lower

Uneven Hip and Pelvis Alignment — Hip and Pelvis Alignment Comparison via Runners World

An excellent way to check all three is to stand in front of a full-body mirror to observe your posture thoroughly. First, take notice if your shoulders are even. A shoulder that sits higher than the other may present a lower, misaligned hip on the same side. A shoulder blade that sticks out can also help you determine the hip and pelvis’s misalignment on the same side. Next, take a look at how your spine is aligned. A curved “C” or “S” shape of your spine can help you determine if the cause of your uneven hips is scoliosis-related. It can also help to imagine a straight line from your nose to the belly button. If the line doesn’t touch, this would also indicate a spinal misalignment, possibly related to your hips or pelvis. Suppose you do not have access to a full-body mirror or have trouble visualizing the proper hip and pelvic alignment. In that case, it can help understand some common symptoms associated with misaligned hips and pelvis.

Signs And Symptoms Of Misaligned Hips or Pelvis

People with misaligned hips or abnormal pelvic tilts often experience symptoms that progress from minor and unnoticeable to significant and life-altering. Minor symptoms that often go unnoticed for long periods include:

General low backache
Pain in the hip and buttocks area that increases during or after walking
Pain in the hip and low back after standing in place for long periods
Unbalanced walking or gait
Achy feeling in the lower back or hip while laying down

If these minor symptoms go untreated for too long, they can progress into more severe complications such as:

Pain that goes down into the thigh towards the knee
Pain in and around the groin
Inability to stand in place or walk
Poor spine alignment

What Causes Uneven Hips and Abnormal Pelvic Tilts?

To get back to a pain-free and active life, it is always best to understand why your hips and pelvis are misaligned. We recommend everyone see their primary care physician, spine doctor, or physical therapist as soon as symptoms begin to show. A medical professional can evaluate posture, gait, measure each leg’s length, prescribe an X-Ray or CT scan for the most accurate diagnosis. Your health care professional can diagnose the cause of misaligned hips or abnormal pelvic tilts, which may include:

A functional Leg Length Discrepancy: You can think of this as poor posture for prolonged amounts of time that result in muscular imbalance. When bad posture becomes a habit (in sitting or standing), the muscles surrounding the hip and can become tight and shorten, causing the hip to pull upwards. Also, on the other side of the body, muscles can become weaker and looser, causes the hip to sit lower.
Structural Leg Length Discrepancy: You can think of this as one leg being shorter/longer than the other, outside the commonly accepted range. Most people have a slight difference in leg lengths, but significant differences (4cm or more) can cause hip and pelvic misalignment. These leg length discrepancies can be congenital (naturally from birth). Other causes include growth plate injuries (Salter-Harris fracture is common amongst children and adolescents), poor healing after bone breaks, joint conditions such as arthritis, or bone diseases such as neurofibromatosis.
Scoliosis: This abnormal “S” or “C” curve in the spine is a prevalent cause of hip and pelvic misalignment. Scoliosis is more common amongst young females and can run in the family.

Once a medical professional confirm a diagnosis, people with misaligned hips and pelvis can begin the recovery process. One of the best and most common ways to correct these issues is physical therapy.

Treating Uneven Hips and Misaligned Pelvis With Physical Therapy

Physical therapy is typically one of the best non-surgical treatment options for misaligned hips and abnormal pelvic tilts. Your physical therapist can help diagnose the cause of your pain and misalignment. They can also assist you with pain management, stretching, strengthening exercises, and biofeedback to prevent and eliminate symptoms. Some techniques and practices that are effective include:

Muscular release to tight hip flexors, quadriceps, hamstrings, and glutes.
Corrective exercises that address your specific diagnosis. Each type of pelvic tilt (Anterior, Posterior, and Lateral Pelvic Tilts) requires different treatment plans to realign.
Help fix bad habits related to posture when standing and sitting.
Assist and educate patients on the best way to sleep with as little pain as possible.

Early treatment can help speed up the recovery and prevent significant complications. If you believe your hips are misaligned, you have an abnormal pelvic tilt, or unsure about the cause of your back pain, please contact us at (586) 741-5806 today to make an appointment.

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Prevent Overtraining Syndrome and Overuse Injuries in Youth Sports

1 Comment / Sports Medicine, Pain Management, Treatments / balancedAdmin

Helping parents, coaches, and young athletes understand overtraining syndrome (OTS), the specific injuries associated with overuse, early signs of detection, and general guidelines for training.

Overtraining in Youth Sports

With over 30 million youth sports participants ages 6 to 18, it is important for parents and coaches to know about overtraining syndrome (OTS), the specific injuries associated with overuse, early signs of detection, and general guidelines for training.

Every year more children and adolescents are participating in organized and recreational sports. This is a great sign in the fight against childhood obesity as it builds lifelong physical activity habits, promotes healthy competition, and builds skills for future opportunities. Unfortunately one of the downsides with increased activity in youth sports is the increased risk of overtraining, overuse injuries, and burnout.

What is Overtraining Syndrome (OTS)?

Overtraining Syndrome (OTS) is more commonly referred to as “burnout”. OTS or “burnout” is caused by intensely working the body for long amounts of time without allowing the time for rest and recovery.

The American Academy of Pediatrics describes overtraining syndromes as a “series of psychological, physiologic, and hormonal changes that result in a decreased athletic performance. With so many options such as football, gymnastics, swimming, wrestling, and tennis at all levels; kids have naturally become more likely to suffer from injury.

What is an Overuse Injury?

Overtraining can directly cause an overuse injury. Overuse injuries often include damage to bone, muscle, and tendons. These injuries can be classified into 4 stages:

Pain in the affected area after physical activity
Pain during physical activity, but not restricting performance
Pain during physical activity that also restricts performance
Chronic, persistent pain, even at rest

Because young athletes’ bodies are still developing, they are more susceptible to overuse injuries. Their bones are still growing, therefore cannot handle as much stress as fully developed adults. Generally, the best way to prevent major overuse injuries is to understand and identify the young athlete who is at most at risk.

If your young athlete is showing signs of injury, it is always a good idea to get a professional assessment. A physical therapist can diagnose the injury and provide a treatment plan to safely return to competition. Contact Balanced Physical Therapy to schedule a free injury screening or comprehensive evaluations here.

Common Overuse Injuries in Youth Sports

Some examples of overuse injuries and risks that may result from overtraining in youth sports include:

Little league and travel baseball players can be at risk for throwing injuries such as medial apophysitis or “little leaguer’s elbow”. Too much overhand throwing, especially with poor technique, can result in excess inflammation and irritation in the elbow. This can have long-lasting effects on the medial apophysis growth plate.

A child or adolescent gymnast can be at risk for developing spondylosis (pain in the spine due to deterioration) when doing repetitive hyperextension and rotation while participating.

Young swimmers are susceptible to shoulder injuries such a rotator cuff or bicep tendonitis, shoulder impingement, and neck pains.

Track and distance runners often develop shin splints and stress fractures as a result of overtraining.

These injuries are commonly caused over time, and not suddenly. This is good news, especially for parents and coaches who know the signs of overtraining and overuse.

Signs of Overtraining and Burnout

Parents and coaches concerned about the possibility of overtraining have multiple ways to tell when a young athlete needs more time to rest and recover. The Boston Children’s Hospital lists common signs of overtraining that include:

Slower times in distance sports
A decrease in athletic performance
Decreased ability to achieve training goals
Decreased motivation to practice
Young athlete getting tired easily
Irritability and unwillingness to work with teammates
Disturbance in sleep schedule
Weight loss or appetite changes

How To Prevent Overtraining Syndrome

General guidelines suggest that to promote fun, develop skills, and achieve individual goals; a young athlete requires good training and rest balance. Some ways to prevent overuse injuries and burnout include:

Encourage young athletes to take 1-2 rest days per week. This allows time to recover physically and psychologically between competition.
Advise young athletes that their weekly training time, repetitions, or total distance should not increase more than 10% per week.
Encourage athletes to take a seasonal rest from a single sport for 2-3 months a year. Taking breaks and developing other skills are essential for preventing injuries.
Focus on proper nutrition, hydration, and sleep.
Be mindful and cautious when entering multiple tournaments on consecutive weeks
Be consistent with yearly checkups with pediatricians and family physicians.
Emphasize that the reason we participate in sports is to have fun, develop healthy lifestyle habits, and improve athletic skills.

Using these guidelines, parents, coaches, and healthcare professionals can help keep young athletes injury-free. Mixing in rest days and diversifying the activities kids participate in can help tremendously when developing skills and avoiding burnout.

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