Health & Wellness

Instrument Assisted Soft Tissue Massage for neck and shoulder pain

The Benefits of One-on-One Physical Therapy with a Doctor of Physical Therapy

The Benefits of One-on-One Physical Therapy with a Doctor of Physical Therapy

 

Physical therapy is an essential component of recovery and rehabilitation for many individuals, whether they are athletes recovering from an injury, post-surgical patients, or those dealing with chronic pain. The structure of physical therapy services can significantly impact the quality and effectiveness of care. One approach that has shown substantial benefits is working directly with a Doctor of Physical Therapy (DPT) in a one-on-one clinic setting. This method contrasts with a more traditional approach, where patients may be passed between a DPT, Physical Therapist Assistants (PTAs), and physical therapy aides or techs. Here’s why the one-on-one model with a DPT is superior.

1. Comprehensive Expertise and Training

A Doctor of Physical Therapy undergoes extensive education and training, including a doctoral degree, clinical residencies, and often, additional certifications in specialized areas. This level of education equips them with a deep understanding of human anatomy, biomechanics, and the latest evidence-based practices in physical therapy.

Workers Comp Physical Therapy

When you work one-on-one with a DPT, you benefit from their comprehensive expertise from the initial assessment to the treatment process. Unlike PTAs or aides, who may have more limited training and scope of practice, a DPT can offer a more nuanced and sophisticated approach to diagnosing and treating complex conditions.

2. Personalized Treatment Plans

Personalization is key to effective physical therapy. A one-on-one setting with a DPT ensures that the treatment plan is tailored specifically to your individual needs, goals, and progress. The DPT can continuously adjust the plan based on your response to treatment, ensuring that you are always on the most effective path to recovery.

In a more fragmented care model, where a patient might see a DPT for an initial evaluation and then be passed to PTAs or aides for subsequent sessions, the continuity and personalization of care can suffer. The nuanced adjustments that a DPT might make based on subtle changes in your condition might not be captured as effectively when care is divided among multiple providers.

3. Consistency and Continuity of Care

Consistency is another crucial factor in the success of physical therapy. Working exclusively with a DPT ensures that you have a consistent therapeutic relationship. This continuity fosters better communication, trust, and a deeper understanding of your unique condition and progress.

Cuppin Therapy for shoulder pain

In a model where different practitioners see patients, miscommunication and inconsistency are risks. Each handoff between a DPT, PTA, or aide can lead to variations in care, potential oversights, and a lack of cohesive strategy, ultimately slowing down your progress.

4. Advanced Clinical Decision-Making

Clinical decision-making in physical therapy involves choosing the right interventions at the right times based on the patient’s evolving condition. With their advanced training, a DPT is adept at making these critical decisions. They can recognize subtle signs that might indicate a need for a change in treatment strategy, whether it’s altering an exercise, adding a new modality, or addressing a potential complication early.

While valuable healthcare team members, PTAs, and aides may not have the same level of training or autonomy in making these decisions. This can lead to delays in modifying treatment plans and potentially less effective outcomes.

5. Enhanced Patient Education

Education is a fundamental component of physical therapy. Understanding your condition, the rationale behind specific treatments, and how to manage symptoms independently can empower you to actively participate in your recovery. A DPT is well-equipped to provide this education, ensuring you are well informed and confident in managing your health.

One-on-One Physical Therapy With A DPT

In a one-on-one setting, a DPT can spend more time educating you about your condition, the exercises you need to perform, and strategies to prevent re-injury. This personalized attention ensures that you fully understand and are able to comply with your treatment plan, which is crucial for achieving the best outcomes.

6. Improved Outcomes and Patient Satisfaction

Research has consistently shown that patients who receive one-on-one care from a DPT report higher satisfaction levels and better outcomes. This is likely due to the combination of expert care, personalized treatment, and consistent therapeutic relationships.

Patients are more likely to adhere to their treatment plans when they feel understood, valued, and supported by a single provider. This adherence is critical for the success of physical therapy, as it ensures that patients are performing their exercises correctly and consistently, both in the clinic and at home.

7. Reduced Risk of Injury and Complications

One-on-one care with a DPT can also reduce the risk of injury or complications during rehabilitation. The DPT’s advanced knowledge and constant supervision mean that exercises and treatments are performed correctly and safely. They can quickly identify and correct improper techniques, adjust the difficulty of exercises as appropriate, and monitor for any adverse reactions to treatment.

These risks can be higher in settings where multiple practitioners are involved. Miscommunication or a lack of specialized knowledge might result in less effective supervision and a higher likelihood of injury or complications.

8. Efficient Use of Time

Your time is valuable; one-on-one sessions with a DPT can make your rehabilitation process more efficient. You can make the most of each session without repeated explanations to different practitioners and with a more streamlined approach to treatment. This efficiency can lead to faster recovery times and a quicker return to normal activities.

9. Emotional and Psychological Support

The rehabilitation process can be physically and emotionally challenging. Having a consistent and supportive relationship with a DPT can provide significant emotional and psychological benefits. The trust and rapport developed in a one-on-one setting can enhance your motivation and confidence, both of which are important for a successful recovery.

Physical Therapy Exercises

10. Integration of Advanced Techniques and Modalities

A DPT is often trained in various advanced techniques and modalities that can enhance the effectiveness of treatment. These might include manual therapy, dry needling, ultrasound, electrical stimulation, and more. In a one-on-one setting, a DPT can integrate these advanced treatments into your personalized plan, providing a more comprehensive approach to rehabilitation.

In contrast, PTAs and aides might not be trained or authorized to use certain advanced modalities, limiting the scope of treatments available to you in a more fragmented care model.

Conclusion

The advantages of working one-on-one with a Doctor of Physical Therapy are clear. From the depth of expertise and personalized care to the consistency and advanced clinical decision-making, a one-on-one setting with a DPT offers a superior approach to rehabilitation. This model enhances the effectiveness of treatment and improves patient satisfaction and overall outcomes.

If you seek physical therapy, consider choosing a clinic like Balanced Physical Therapy that prioritizes one-on-one sessions with a DPT. This investment in your health can lead to a faster, safer, and more satisfying recovery journey. The expertise, personalized attention, and continuity of care a DPT provides in a one-on-one setting are unparalleled, ensuring you receive the highest quality of care throughout your rehabilitation process.

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Barbell Rehab Method: Physical Therapy

Barbell Rehab Method: Injury Rehab & Managing Chronic Conditions

Barbell Rehab Method (BRM)

The Barbell Rehab Method is an approach to physical therapy that integrates principles from strength training and rehabilitation to help individuals recover from injuries or manage chronic conditions. It emphasizes using barbell exercises to improve strength, mobility, and function while addressing specific movement dysfunctions or imbalances. Barbell Rehab Method: Physical Therapy

Barbell Rehab Method In Action

The Barbell Rehab Method is typically used in physical therapy during:
  • Assessment: The therapist assesses the individual’s movement patterns, strength deficits, range of motion, and any specific impairments related to their injury or condition. This assessment helps tailor the rehabilitation program to the individual’s needs.
  • Exercise Prescription: Based on the assessment findings, the therapist prescribes specific barbell exercises designed to target areas of weakness or dysfunction. These exercises may include squats, deadlifts, presses, rows, and other compound movements that engage multiple muscle groups.
  • Technique Instruction: Proper technique is crucial to prevent further injury and maximize the effectiveness of the exercises. The therapist provides detailed instructions on performing each exercise safely and effectively, paying close attention to posture, alignment, and movement mechanics.
  • Progression: As the individual progresses in their rehabilitation, the therapist gradually increases the intensity, load, or complexity of the exercises to continue challenging their strength and mobility. This progressive approach helps promote ongoing improvement and prevents plateaus in recovery.
  • Individualization: The Barbell Rehab Method is highly individualized, considering each person’s unique goals, abilities, and limitations. The therapist may modify exercises or incorporate additional strategies, such as mobility drills or accessory movements, to address specific needs and optimize outcomes.
  • Education and Empowerment: Throughout the rehabilitation process, the therapist educates the individual on proper body mechanics, injury prevention strategies, and self-management techniques to support long-term health and wellness. The Barbell Rehab Method promotes independence and self-efficacy by empowering individuals to actively participate in their recovery.
The Barbell Rehab Method offers a comprehensive and evidence-based approach to physical therapy that integrates strength training principles with rehabilitation principles to promote optimal recovery and functional outcomes.

Barbell Rehab Method For All Ages & Activity Levels

The Barbell Rehab Method can be applied to individuals of different age groups and activity levels by tailoring the rehabilitation program to meet each individual’s specific needs, goals, and capabilities. Here’s how it can be adapted for different populations:

Young Adults and Athletes:

    • Young adults and relatively active athletes with a higher fitness level may focus on restoring strength, mobility, and function to facilitate a safe return to sports or other high-intensity activities.
    • The rehabilitation program may include more advanced barbell exercises and progressions, such as plyometric variations, dynamic movements, and sport-specific drills, to challenge their strength and athleticism.
    • Through targeted strength and conditioning protocols, emphasis is placed on optimizing movement mechanics, enhancing performance, and reducing the risk of future injuries
Barbell Rehab Method: Physical Therapy For Young Adults & Fitness Athletes

Middle-Aged Adults:

      • Middle-aged adults may benefit from the Barbell Rehab Method to address age-related changes, musculoskeletal issues, or injuries related to work, daily activities, or recreational pursuits.
      • The rehabilitation program focuses on improving functional capacity, reducing pain, and enhancing overall quality of life by targeting weakness, stiffness, or dysfunction areas.
      • Exercises are selected and modified based on individual capabilities and goals, emphasizing improving movement patterns, joint mobility, and muscular strength to support daily activities and maintain independence.
Barbell Rehab Method: Physical Therapy For Middle-Aged Adults

Older Adults:

    • The Barbell Rehab Method can help older adults address age-related strength, balance, and mobility declines and manage chronic conditions such as osteoarthritis or osteoporosis.
    • The rehabilitation program emphasizes safe and effective exercises that improve muscular strength, bone density, joint stability, and functional capacity to support healthy aging and prevent falls or injuries.
    • Exercises are selected and progressed cautiously, considering factors such as joint health, balance impairments, and mobility limitations. Modifications may include using lighter weights, incorporating balance training, and focusing on functional movements relevant to daily activities.
Barbell Rehab Method: Physical Therapy For Older Adults

Sedentary or Deconditioned Individuals:

    • Sedentary or deconditioned individuals may benefit from the Barbell Rehab Method to improve overall fitness, health, and well-being and manage chronic conditions such as obesity, diabetes, or cardiovascular disease.
    • The rehabilitation program focuses on gradually reintroducing physical activity, building foundational strength, and improving movement mechanics to support long-term adherence and sustainable lifestyle changes.
    • Exercises are selected and progressed based on individual fitness levels and tolerance, emphasizing gradual progression, proper technique, and personalized support to overcome barriers and build confidence in physical activity participation.
Barbell Rehab Method: Physical Therapy For Sedentary or Deconditioned Individuals The Barbell Rehab Method can be adapted to individuals of different age groups and activity levels by customizing the rehabilitation program to address their unique needs, capabilities, and goals. Whether recovering from an injury, managing a chronic condition, or striving to improve overall health and fitness, strength training and rehabilitation principles can be effectively applied to promote optimal outcomes and enhance quality of life across the lifespan.

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Why Stabilizer Muscles are important

Stabilizer Muscles: Key To Injury Prevention & Optimal Function

What are Stabilizer Muscles?

Stabilizer muscles are crucial for optimal movement, injury prevention, and long-term physical health. Compared to prime muscle mover muscles such as the biceps/triceps (arms), pecs (chest), and quadriceps (upper thigh), the stabilizers are generally deeper within the body and closer to the joints they stabilize. Their primary function is to provide support and stability to joints during movement.

Why Stabilizer Muscles are important

 

Why Stabilizer Muscles Are Important For Everyone

Regardless of age or activity level, for several reasons:

  1. Injury Prevention: Stabilizer muscles help maintain proper joint alignment and stability during movement, reducing the risk of injury. This is crucial for athletes engaging in sports that involve dynamic movements and sudden changes in direction, as well as for older adults who may be more prone to falls and injuries due to age-related changes in balance and coordination.
  2. Improved Balance and Coordination: Stabilizer muscles play a key role in balance and coordination by providing support and stability to the body during various activities. By strengthening these muscles, individuals can improve their balance and coordination, which benefits athletes looking to enhance their performance and older adults aiming to reduce their risk of falls.
  3. Enhanced Functional Movement: Stabilizer muscles are essential for maintaining proper posture and performing everyday tasks such as walking, lifting, and reaching. Strengthening these muscles can improve overall functional movement patterns, making it easier for individuals to carry out daily activities efficiently and easily.
  4. Joint Health: Stabilizer muscles help stabilize the joints, protecting them from excessive stress and reducing the risk of joint injuries and degenerative conditions such as osteoarthritis. This is particularly important for older adults and individuals with joint-related issues or previous injuries.
  5. Improved Athletic Performance: Strong stabilizer muscles contribute to better movement mechanics, agility, and power generation in athletes, which can translate to improved athletic performance and reduced risk of sports-related injuries. Targeting stabilizer muscles in training programs can help athletes optimize their performance and excel in their respective sports.
  6. Functional Independence: For older adults and individuals with mobility limitations, maintaining strong stabilizer muscles is essential for preserving functional independence and quality of life. By improving stability, balance, and coordination, individuals can maintain their ability to perform daily tasks and activities without assistance for as long as possible.

10 Important Stabilizer Muscles

Some of the most essential stabilizer muscles throughout the human body include:

Transverse Abdominis:

This deep core muscle wraps around the abdomen and acts like a natural weight belt, providing the spine and pelvis stability.

Transverse Abdominis Stabilizer Muscle

Multifidus:

These small muscles run along the spine, and help stabilize the vertebrae, supporting proper posture and movement.

Multifidus Stabilizer Muscle

Rotator Cuff Muscles:

These muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) stabilize the shoulder joint, ensuring proper alignment and movement of the arm.

Rotator Cuff Stabilizer Muscles

Gluteus Medius:

Located on the outer hip, this muscle helps stabilize the pelvis and maintain balance, particularly during single-leg movements like walking and running.

Gluteus Medius Stabilizer Muscle

Quadratus Lumborum:

This muscle on either side of the lower back helps stabilize the pelvis and spine during activities like lifting and bending.

Quadratus Lumborum Stabilizer Muscle

Obliques:

Both internal and external obliques help with spine rotation and lateral flexion, contributing to core stability and preventing excessive strain on the lower back.

Obliques

Deep Neck Flexors:

These muscles support the head and neck, promoting proper alignment and reducing strain on the cervical spine.

Deep Neck Flexors

Hip Abductors/Adductors:

Muscles such as the tensor fasciae latae and adductor longus help stabilize the hip joint during walking and standing.

Hip Abductors/Adductors

Scapular Stabilizers:

Muscles such as the serratus anterior, rhomboids, and trapezius help stabilize the shoulder blades, allowing for proper shoulder function and reducing the risk of shoulder injuries.

Scapular Stabilizers

Pelvic Floor Muscles:

These muscles support the pelvic organs and help stabilize the pelvis, contributing to core stability and preventing issues such as urinary incontinence.

Pelvic Floor Muscles:

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Injury Prevention: The Crucial Role Of Leg Strength

Injury Prevention: Strong Legs Is The Key To Staying Healthy

Preventing Injuries By Building Leg Strength

In the pursuit of leading healthy, active lives, injury prevention is a paramount concern for everyone. Whether you’re an athlete, a fitness enthusiast, or simply someone who enjoys staying active, understanding the importance of having strong legs is crucial to safeguarding yourself against potential injuries. Strong legs not only contribute to enhancing your physical performance but also play a pivotal role in providing stability, balance, and resilience to your entire body.

Strong Legs For Preventing Injuries

Strong Legs Are The Foundation of Stability

At the core of injury prevention lies the foundation of stability, which is firmly rooted in strong legs. The lower body muscles, including the quadriceps, hamstrings, glutes, and calves, form a robust support system that helps maintain balance during daily activities and physical exercises. By enhancing the strength of these leg muscles, individuals can significantly reduce the risk of falls, slips, and other mishaps that might lead to injuries.

Absorbing Impact and Reducing Strain

Life is full of unexpected movements and physical challenges. Whether it’s jumping, landing, or running, our legs bear the brunt of these activities. Strong leg muscles can efficiently absorb and distribute impact forces, protecting vulnerable joints such as the knees and ankles from excessive strain. When these muscles are well-conditioned, they act as shock absorbers, diminishing the impact on joints and preventing common injuries like sprains, strains, and ligament tears.

Injury Prevention: Absorbing Impact and Reducing Strains With Strong Legs

Enhanced Athletic Performance

For athletes and sports enthusiasts, having strong legs is not just about injury prevention but also about enhancing overall athletic performance. Explosive movements, quick changes of direction, and agility are all heavily reliant on leg strength. A powerful lower body not only boosts performance in specific sports but also aids in developing greater endurance and stamina for more extended training sessions.

Posture and Alignment

Maintaining proper posture and alignment is essential to prevent injuries, especially in the back and neck regions. Strong leg muscles work in tandem with the core and back muscles to support a healthy alignment, preventing overuse injuries caused by poor posture. Additionally, well-conditioned legs contribute to a balanced body, reducing the risk of muscle imbalances and related injuries.

Reducing the Risk of Overuse Injuries

Repetitive motions or overuse of specific muscles can lead to injuries that can hinder daily activities and athletic pursuits. Strong legs can alleviate the burden on other body parts, such as the lower back and hips, by distributing the load more evenly during movement. This balance reduces the risk of overuse injuries and allows individuals to engage in physical activities with reduced strain on the body.

To learn more about overuse injuries and the signs that are often associated with them, read our “Preventing Overuse Injuries” here.

Injury Prevention in Different Age Groups

The significance of strong legs in injury prevention extends across all age groups. For children and adolescents, developing leg strength is essential for supporting their growth spurts, improving balance, and reducing the risk of sports-related injuries. As we age, maintaining strong legs becomes even more critical. Strong leg muscles can prevent falls, fractures, and other age-related injuries, enabling older adults to lead active, independent lives.

One key finding that supports the importance of leg strength is the Health, Aging, and Body Composition  Study  (Health ABC Study) found that participants (over 3,000 men and women ages 70-79) who exhibited higher leg strength had a lower risk of disability and early death.

The Role of Physical Therapy

Physical therapy plays a pivotal role in helping individuals build and maintain strong legs. A skilled physical therapist can create personalized exercise programs that target specific leg muscles, taking into account individual needs and existing health conditions. Through a combination of strengthening exercises, stretching routines, and proprioceptive training, physical therapy can enhance leg strength, flexibility, and overall stability.

Conclusion

In conclusion, having strong legs is not only advantageous for athletes and fitness enthusiasts but is crucial for injury prevention in all aspects of life. The stability, impact absorption, and enhanced performance provided by strong leg muscles significantly reduce the risk of injuries in daily activities and sports. Additionally, strong legs contribute to maintaining proper posture, alignment, and balanced muscle development, mitigating the likelihood of overuse injuries.

Investing in the strength and resilience of your legs through regular exercise and physical therapy can offer a multitude of long-term benefits. Whether you’re a professional athlete, a recreational enthusiast, or someone looking to lead a healthy lifestyle, prioritizing leg strength will undoubtedly pave the way for a safer, more active, and injury-free journey. Remember, it’s never too late to start working on your leg strength, so take that first step towards a more robust and injury-resistant future today.

 

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Orthopedic Physical Therapy

5 Important Questions To Ask Your Physical Therapist Before Starting Treatment

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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Stress Awareness and Management

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

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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Balance Training For Seniors and Older Adults

Balance Training: A Better Way To Prevent Falls

A balance training guide for seniors, older adults, and their family members. Learn what conditions affect balance and coordination, ways to identify a fall risk, and how physical therapy can improve everything from stability to sensory orientation.

Improve Balance and Coordination At Physical Therapy

 

Balance and coordination tend to decline as a person ages. Luckily there are things you can do to improve balance, reduce fall risks, and improve the overall quality of life. Being physically active is always a great first step when it comes to improving your overall health. It can also be necessary to seek specialized care for a custom balance training program as health declines.

Balanced Physical Therapy helps senior and older adult patients improve balance, control and coordination. Patients are less likely to fall and suffer from injuries when they have

  • Increased Overall Independence
  • Reduce Fear of Falling
  • Improved Coordination
  • Faster reaction Time
  • Stronger Bones
  • Increase Walking Speed
  • Improved Muscular Function
  • Improved Cognitive Function

Seniors and older adults often experience a decline in motor and cognitive functions. Balance is strongly affected and daily activities such as cleaning, exercising, and getting dressed can become more difficult in a short time.

Knee Stability Exercise

What conditions affect balance in seniors and older adults?

 

The American Family Physician attributes gait and balance disorders to seven different types of medical conditions including:

Affective Disorder and Psychiatric Conditions

    • Depression
    • Fear of Falling
    • Sleep Disorders
    • Substance Abuse

Cardiovascular Disease

    • Orthostatic Hypotension
    • Coronary Artery Disease
    • Congestive Heart Failure
    • Arrhythmias

Infectious and Metabolic Diseases

    • Diabetes Mellitus 
    • Obesity
    • Hyper and Hypothyroidism
    • HIV-associated neuropathy
    • Vitamin B12 deficiency

Musculoskeletal Disorders

    • Gout
    • Lumbar Spinal Stenosis
    • Osteoarthritis
    • Osteoporosis
    • Muscle Weakness and Atrophy
    • Podiatric Conditions
    • Cervical Spondylosis

Neurological Disorders

    • Dementia
    • Parkinson Disease
    • Stroke
    • Vestibular Disorders
    • Multiple Sclerosis 
    • Myelopathy

Sensory Abnormalities

    • Hearing Impairment
    • Peripheral Neuropathy 
    • Visual Impairment

Other

    • Other Acute Medical Conditions
    • Recent Hospitalization
    • Recent Surgery

How To Know If Someone Is a Fall Risk

 

A person who is a fall risk can often show signs and symptoms before having an accident. The best way to keep track of age-related balance issues is to be consistent and active when going for yearly checkups. It is extremely important to always report falls and near falls to your physician. Your primary care physician can help monitor your overall health and identify fall risks as they present themselves.

In addition to seeing your primary care physician on a regularly, it can be useful to know and watch out for some common signs of a balance deficit among friends and family. These include

  • A person having a difficult time getting up from a chair. This can indicate a weakness in the glutes, quadriceps, hamstrings, or hips.
  • A person who has a difficult time walking. Someone who tends to reach out for support on furniture or walls.
  • Near falls or someone who would have fallen if they had not caught themselves.
  • Someone taking pain medication or sleep aids. Some medications can cause dizziness, drowsiness, and balance issues.
  • Dizziness when standing up from a sitting or laying position.
  • Foot, knee, or hip pain that leads to an abnormal or shuffling type of walk.

Why Balance Training Is Important

 

People that fall once, have double the chance to fall again. Studies show that one out of five falls causes seniors injuries such as broken bones or head injuries. These falls can lead to long periods of pain, lower quality of life, disability, or even death. 

Balance training under the supervision of a physical therapist is a way to promote better overall health in a safe environment. A physical therapist can help improve balance and decrease your risk of falling by implementing a training program specific to your needs.
Patients can reverse the effects of physical inactivity and overcome the fear of falling. Patients can also benefit from additional education as well as emotional support from a healthcare professional.

Physical Therapy Program for Balance and Coordination

 

Patients who are unsure if they require specialized balance training should consult with their primary care physician. Your doctor can prescribe physical therapy to help improve balance and coordination. 

Once prescribed, your physical therapy program will always begin with an evaluation. A physical therapist will conduct a fall-risk assessment to better understand risk factors such as vision, mobility, transfers, daily activities, environment, and nutrition. Patients can also ask questions, discuss their goals, and express any concerns during the assessment.

Based on your current health your therapist will create a balance training program that is fit for your needs. Our therapists are experienced in modifying most therapy techniques to best suit your condition and to properly challenge you on a day-to-day basis.

Exercises For Balance Training

 

Physical Therapy exercises can be targeted to a specific physiological system or combine multiple systems to better simulate real-life activities. Certain parts of the balance training program will be geared towards motor function while other parts will focus more on cognitive improvements. Examples of these include

  • Increase stability limits
  • Improve anticipatory postural adjustments
  • Improve postural responses
  • Improve sensory orientation
  • Improve stability in gait

Yoga Ball Balance Exercise

Therapy sessions normally last about an hour and begin with a warm-up such as riding a bike, marching in place, or stretching. After warming up patients often train using therapy balls, uneven surfaces, body weight, and resistance training. A therapy session will conclude with stretching, massage, and a cool-down period. Not every appointment will be the same, in fact, they often differ to properly progress while keeping things interesting and fun.

At Balanced Physical Therapy, we pride ourselves on providing every patient with the expertise they deserve. Each patient is treated by a DPT for their entire session, avoiding any issues that may arise when working with assistants or techs. Your therapist will always be by your side and we encourage all our patients to ask questions and issue any concerns whenever at any point of your appointment.

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Improve Post-Op Recovery with Prehabilitation

What is Prehabilitation?

Prehabilitation, or “Pre-hab”, is a proactive measure for patients scheduled for orthopedic surgeries. A surgeon or primary care physician will often prescribe patients “prehab” to help prepare them for physical and lifestyle changes associated with surgeries.

Studies show that patients who move better, feel better, and feel stronger tend to do better. This article can be useful for patients considering or expecting orthopedic surgery. You can also find some specific tips at the end of each section about some common spine, knee, shoulder, and foot surgeries.

 

What are the benefits of prehabilitation?

‍Patients who attend physical therapy before surgery can improve physiological, mental, nutritional, and lifestyle health. Orthopedic surgery can be thought of as a marathon, meaning the preparation put before actually running the race will ultimately help your overall performance during and after it.

Physical Therapy Before Surgery

Tip #1: Timing, Type, Setting, and Costs

When considering a prehab program prior to surgery, important things to consider are timing, type, setting, and costs.  

The U.S Department of Health and Human Services published a study related to patient outcomes of major joint replacement surgeries (Total Knee Arthroplasty (TKA) and Total Hip Arthroplasty (THA). The evidence showed that when your rehabilitation occurs (timing), what the training consists of (type), where your rehab occurs (setting), and out-of-pocket or insurance costs are the most important things to consider for patients, surgeons, and therapists.

Physiological benefits of prehabilitation

If your surgeon has prescribed physical therapy prior to surgery, you can improve the function, strength, and conditioning of your body many weeks ahead.  A physical therapist can evaluate you and come up with a treatment plan that includes aerobic exercise, strengthening, and stretching, and pain management.

Improve Recovery After Knee Replacement

Studies show aerobic exercises such as low-impact cycling or walking as an effective nonpharmacological option for patients undergoing total joint replacements. Patients can often expect a decrease in pain symptoms, joint tenderness, and better overall function for daily activities.

Tip #2: Getting Prehab

The best way to get started with prehab is to work individually with a physical therapist.

If you are dealing with insurance issues and the number of appointments available, we recommend talking with your doctor, surgeon, or local physical therapy clinic. They may be able to direct you to some free prehab education classes or come up with a treatment plan that can be done at home.

Mental benefits of prehabilitation

‍Mental health is one of the most important and often overlooked aspects of orthopedic surgery. It is natural for patients to feel stressed and anxious before surgery. Attending physical therapy can be extremely useful to help get you prepared mentally and feel confident.

Tip #3: Make use of downtime

It is common for patients to wait multiple weeks before entering the operating room, this time can be used to get acquainted with your physical therapy clinic, your therapist, and surgical procedure. Learning how to modify daily activities, transferring positions, and using crutches or walkers can help reduce your hospital stay and home care costs.

Nutritional support from prehabilitation

Nutrition plays an important role when recovering from orthopedic surgery. Physical Therapists can assist you with fine-tuning your diet to improve blood circulation, manage glucose uptake and insulin resistance while reducing oxidative damage to blood vessels.

Daily Nutrition For Orthopedic Surgery

Tip #4: Avoid high-fat meals

Adults expecting an orthopedic surgery of any kind diets should limit fat intake to less than 35% of their daily calory intake. A high-fat meal close to surgery can increase the risk of blood clots and inflammation at the surgical site.

 

Lifestyle support from prehabilitation

Physical therapy can help patients adjust to various lifestyle changes associated with surgery recovery. Helping you prevent fall-related injuries, work from home tasks, and things like sleeping or showering.

Tip #5: Home Preparation For Knee and Hip Surgery

Move things you use frequently above waist level, prepare food ahead of time, and make sure your bed, armchair, car, and toilet seat are at safe levels before you leaving the hospital.

Question about Prehabilitation?

Balanced Physical Therapy is dedicated to providing everyone an equal opportunity for a full recovery. Contact us with any questions you have about insurance, treatments, and the rehabilitation process.

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