First Colony Aquatic & Rehabilitation

Migraines and Your Physical Therapist

2012-02-08T15:01:00.009-06:00

There is a difference between a true migraine headache and some other problems diagnosed as migraines, which we can treat. According to WebMD, migraines are believed to be triggered by hyperactive nerve cells that cause constriction and dialation in the blood vessels of the brain - I CAN DO ABSOLUTELY NOTHING TO HELP YOU WITH THOSE. That is a neurological and circulatory problem which is best treated by medication. Migraines can be triggered by light, emotional stress, food, or menstrual periods.

What we CAN help you with are cervicogenic headaches, occipital neuralgia, or whatever other label your doctor may give to your problem. Cervicogenic headaches typically start in the neck and/or base of your skull. They can radiate either up over the top of your head, or around the sides (where a bald guy still has hair), and as far forward as the eyes and face in some people. In addition, many people experience nausea and vomitting.

HOW DO A FIX IT?

First allow me to list the possible causes of your cervicogenic headaches.

1. Immobile thoracic spine causing compensatory, excessive, movement in the neck
2. Poor posture
3. Overuse of posterior neck muscles
4. Weak muscles in the front of your neck
5. Limited motion in the cervical spine

If you have a physician who understands the physical therapist's role in treating cervicogenic headaches, or you live in a state with direct access to PTs, it should be very easy to treat you and completely abolish the problem. Your PT should be able to put you through a series of movements to determine which ones reduce your symptoms and which exacerbate the condition. Some of the treatments shown to work in multiple research studies, as well as in my practice, are cervical/thoracic manipulation, stretching, posture education, functional training and repeated motions.

If possible, on the evaluation day, you will be sent home with exercises to manage and abolish your symptoms. No matter how long you've had this problem, there is an excellent chance of it being completely cured!

WHAT WILL HINDER MY PROGRESS?

I have learned over the years that sitting at a computer for 16 hours a day is a great way to guarantee you never get relief. In addition, if you are inconsistent with your home exercises or unable/unwilling to practice better posture, your outcomes will suffer.

Cervicogenic headaches are a relatively easy condition to treat for an experienced physical therapist. You should expect significant, rapid, success with your treatment.

What Should I Expect From Physical Therapy - Part 2

2011-02-25T10:14:00.004-06:00

Following a thorough 1st visit, typically referred to as your "evaluation", the patient should not expect all evaluative procedures to cease. You should notice your physical therapist asking frequent questions about your status upon arrival, after most new exercises, and just prior to leaving the clinic.
Everyone involved in your treatment should be aware of what increases and decreases your symptoms on an exercise-by-exercise basis. For the most part, those exercises which decrease your symptoms should be continued. Those which worsen your symptoms should either be discontinued, or modified so as not to aggravate your condition.

As you demonstrate the ability to perform more and more exercises, properly, without the need for the supervision, those should be added to your home exercise program. By "home exercises program" we mean anything you can do outside of the clinic; whether it be at home, at the gym, or even your office.

The results will rarely come as rapidly as desired - we all want to be healed yesterday. But when measured on a week by week basis, you should notice a significant reduction in pain intensity and/or frequency. You should notice that your physical therapist moves you from general strengthening to more functional movements like squatting, stairs, and lifting, within your level of tolerance.

The final, and possibly most important thing every patient needs to do, and be encouraged to do by a physical therapist, is to communicate. Patients need to report recent issues, changes in the condition, and how home exercises did or did not help. When your therapist asks, "How are you doing today," it usually is not appropriate to respond as you would normally: "fine"; "OK"; or "good". Those responses are probably not accurate. If they were, you would not need to be spending your precious health care dollars. You need to go into detail about what you've been up to since your last visit, and how it affected your condition. Being an active participant in your plan of care can make the difference between Outstanding Results and living in pain.

What should I expect from PT for low back pain? Part 1: The Evaluation

2010-07-24T02:58:00.013-05:00

I'm going to skip past all the conflicting diagnoses, misinformation on the internet, and myriad of treatment options sufferers are inundated with for non-specific low back pain. Instead I'll explore, primarily, the physical therapy aspect of it.

Caveats everyone most know before reading:

1. "Abnormal" imaging finding become more normal the older you get. For example: if you're over 30, and DON'T have lumbar disc degeneration, disc bulges, stenosis, and some arthritis show up on X-rays and/or MRI, you are ABNORMAL. Basically, these are all signs of aging.

2. Unless you have a tumor or fracture, MRI findings do not correlate well with symptoms. This basically means a radiologist cannot look at an MRI only, and decide your symptoms are coming from your imperfect anatomical findings.

Now that that's out of the way, allow me to describe what you should expect from you PT evaluation. Unless you are in acute pain from a very recent injury, your evaluation should be very thorough. This means, that after your therapist asks you a bunch of questions, she (because the majority of us are women) should examine your posture and gait. She should then take some cursory measurements of motion, strength, and reflexes. These questions and measurements give your PT an idea of which tests to select thereafter.

TESTING PHASE - THIS IS THE DIFFERENCE BETWEEN A GOOD PT EVAL AND A BAD ONE

The testing phase is supposed to give the PT insight as to which movements or manual therapy interventions may be helpful, harmful, or neither. It is at this point that the "treatment diagnosis" is made. For this reason, the patient must be able to accurately describe the change, or lack thereof, in their symptoms. It is equally important that the therapist retests any abnormal objective findings, to see if they have changed.

For example: If the patient notes back pain while lying on his back. The PT should have the patient perform a movement and then ask the patient if he feels better, or worse, as a result, while lying on his back. Too often, patients never experience this test-retest methodology.

TREATMENT PHASE

It is our belief that the physical therapist's first job is to teach you how to relieve your symptoms. For this reason, we try to send you home, on your first day, with exercises strictly to achieve this goal. They may not thoroughly address the underlying cause of your problem, but they are intended to reduce the need for pain medication, muscle relaxors, and NSAIDS.
It is extremely important that the patient performs these exercises at home between visits 1 and 2. The patient and PT need to determine the patient's ability to independently reproduce the results found in the clinic. If the initial benefit was not reproducible at home, there can be only 2 reasons: 1. the exercises were not appropriate and the initial benefit, on evaluation day was a fluke or 2. The pt did not perform them correctly.

Stay tuned for Part 2: Treatment, Progression, and Patient Independence

Having joint pain during your workouts?

2010-06-12T21:49:00.010-05:00

Many people suffer injuries in the gym. In some instances it is due to poor form; in others it's from doing too much too soon; and in other cases, it can be caused by an overzealous trainer.
The primary thing we should all understand is that a good workout, for a healthy person, should not be a walk in the park. Muscle fatigue and discomfort are necessary to achieve your goals. However joint pain, during or as a result of your workout, is usually not a good sign.

What most people want to know is how to determine if it's a "good hurt" or not. Sometimes you may not know until 3-4 days after your workout. The key is to learn from what your body tells you and avoid repeating mistakes in the future.

IS THIS PAIN EXPECTED OR ABNORMAL?

You should expect to feel discomfort and soreness in the muscles/tendons during and 1-5 days post workout. Any joint pain during or following your workout should be viewed as your joints warning you that they are not ready for this intensity of exercise. If the pain is during the workout, you need to reduce your resistance or intensity right away. If the joint pain occurs afterward, hold off doing the exercise(s) in question until the pain subsides. When you resume, back off the weights and/or reps by 25-50%. Re-evaluate your body's response and adjust as necessary.

Joint pain is typically due to your cartilage (the hard non-bone lining your joint surfaces) not being strong enough to tolerate the new work load. Cartilage will adapt. You need to begin with light, pain-free resistance and a higher number of repetitions. For example, if the StairMaster makes your knees hurt for 4 days after doing it, discontinue. Move to the bike; gradually increase the resistance over several workouts. After 2-3 weeks of pain-free biking, resume the StairMaster for only a few minutes. If pain-free, gradually phase out the bike as you increase your StairMaster time.

HOW DOES MY PERSONAL TRAINER KNOW WHAT IS BEST FOR ME?

In some cases they do not. Prior to beginning with a trainer or CSCS (certified strength and conditioning specialist), you should be asked a series of questions addressing your goals, injury history, and experience with the type of training you are about to undertake. Your answers will assist the trainer in determining your "training age," as well as anything that should be avoided or emphasized. If your trainer or CSCS does not thoroughly address your workout and injury history - or lack thereof - you may want to seek out someone else to design and lead you through your routines.

SO HOW DO I KNOW IF MY WORKOUT IS GOOD FOR ME OR BAD?

It's all about results. Understand that any exercise routine will involve some roadblocks and some gains. In the end it is up to the individual to decide when something is hurting him/her. Joint pain is not to be toyed with. Muscular fatigue and discomfort are expected, and a must, for most people to achieve their goals. If you're experiencing consistent joint pain from your workouts, you need to make some changes.

WHAT DO I DO IF PAIN IS STOPPING ME FROM PROGRESSING?

We would love to tell you that any local Physical Therapist is the best choice - as this is a blog written by a Physical Therapist. Instead, we suggest getting a FREE CONSULTATION with 2-3 different clinicians. Allow them to prove to you their knowledge of exercise-induced injuries and progressions.

If you still are confused as to which one may be the best choice for you, schedule an appointment with a sports-oriented orthopedic surgeon, and get his or her recommendation. If physical therapy is prescribed, demand a thorough evaluation which involves the therapist testing your body's response to each exercise.

"Runners' Knee"

2010-06-07T12:43:00.009-05:00

Recently we have begun to see a rash of people complaining of runner's knee and related injuries. This may have to do with the fact that the marathon season is kicking into high gear, or that our clientele are just getting older yet maintaining their same training routines. Whatever the cause, we have provided a few tips below for managing these issues, and keeping you on track with your training.
But first, let's discuss some other common contributors to knee pain:

Flat feet and poor eccentric control of pronation can lead to arch and heel pain. Strengthening your tibialis posterior and calves, while also maintaining good flexibility in the same muscles will go a long way to abate the pain. It should also reduce compensation at the knee, and therefore reduce patello-femoral pain.

Poor hip strength and hip/knee muscle flexibility can also lead to knee pain. For PREVENTION, in a HEALTHY RUNNER, squats, leg press, good mornings, leg curl, and hip strengthening machines are some of the things you will want to focus on in the gym. These should be done during preseason, season, and post-season strength training sessions.

Pelvic instability can also lead to knee pain. Some people with this experience low back pain and others do not. See your physical therapist to help you determine the root cause of your symptoms. There are usually multiple, simultaneous issues occurring and they can be anywhere from head to toe.

TIPS FOR PEOPLE IN PAIN

1. Stretches must be done gently, and held for approximately 15-20 (actual) seconds. Repeat each 5 times per leg/hip, doing 2 sessions per day. Research shows that this method of stretching will lengthen your muscles in 2 weeks.

2. Abdominal strengthening builds muscle tone (involuntary state where the muscle remains partially contracted, even at rest) which lends to pelvic stability, improved posture, and decreases the chance of non-specific low back pain. When performing crunches in the hook-lying position, be sure your feet are as far away from your buttocks as possible, yet still comfortably flat on the floor.

3. Always test and retest each exercise prior to adding it to your regimen. If it increases your symptoms, it's not good for you.

4. Consult your physical therapist or doctor prior to performing any exercise program.

Avoid Holiday Injuries

2009-12-23T12:13:00.002-06:00

Physical Therapy is about health and wellness, and as experts on injury prevention, we care about your safety during the holidays! Decorating the house, participating in annual traditions, and the careless excitement of celebrating are essential to the energy of the season; however, danger is lurking. Broken bones from falling off ladders and intense football games, and injuries from intoxicated behaviors leave you hurting long after the tree comes down. Here are a few tips to injury prevention during the holidays according to ABC News Medical Team:

Don't leave home unless you have to - the roadways are filled with drunk drivers
Don't drive drunk!
Keep decorations safe for children
Ask an expert to handle high, dangerous lighting of the house
Keep a sense of humor

If you do find yourself on your back, fallen from a tall ladder, don't wait to seek medical attention. Rehabilitate with physical therapists like First Colony's who will help get you back to your festivities quickly and safely. Happy Holidays!

Therapy for Your Body, A Chance to Regain Your Life!

2009-12-16T15:49:00.002-06:00

Physical therapy (PT) is vital to your health. Here's a quick overview of how physical therapists in private practice can help, and why you should consider adding PT into your health and wellness routine.

Physical therapists utilize special techniques to increase your movement, reduce pain, restore function or even prevent disability - without the costs of surgery or medication! Physical therapists help you avoid the extensive financial, time, and emotional costs of hospital stays and pharmacy bills. In many cases, insurance will aid the expenses of treatments.

Trained PT pros, like those at First Colony Aquatic and Rehab Center, help you heal and rehabilitate using personalized therapy. Your therapist works with you to create the appropriate exercise program to get your body back to its highest potential. Physical therapists at First Colony have extensive knowledge of how your body works and apply all those smarts to help you feel your best.

Still have questions? Visit http://www.moveforwardpt.com/faq/ or call First Colony at 281-325-0188 today!

Women at Risk for Osteoporosis

2009-12-08T15:43:00.000-06:00

Osteoporosis is a condition that decreases bone density and puts victims at a higher risk for fractures. The most common places for fractures are the spine, wrist or hip.

Your bones are the building blocks of your body. Osteoporosis, which affects women more commonly than men, weakens the infrastructure. Learning how to prevent it is just the tool you need. Physical therapy is your ticket to stronger bones and injury prevention. Our PT's can educate you today about building bone mass early in life to prevent osteoporosis!

If you have already sustained a fracture because of weak bones, physical therapy aids rehabilitation for mobility, strength and function areas affected by the break. Following a fracture, physical therapy reduces your chances of similar injuries in the future.

Here are a few osteoporosis prevention tips recommended by the National Osteoporosis Foundation:

Get your daily recommended amount of calcium and vitamin D
Engage in regular weight-bearing exercise
Avoid smoking and excessive alcohol
Talk to your healthcare provider about bone health
When appropriate, have a bone density test and take medication

The physical therapists at First Colony want you to function at your highest level of ability no matter your bone density! To learn more about osteoporosis and physical therapy, visit http://www.womenshealthapta.org/pdfs/Osteoporosis.pdf

Your Body: The Human Machine, and Ergonomics

2009-12-02T14:00:00.001-06:00

Ergonomics is the science of interaction between your body and its working environment to decrease the risks of injury and illness due to work life (http://www.spineuniverse.com/displayarticle.php/article1425.html).

According to the Nicholas Institute of Sports Medicine and Athletic Trauma, approximately 70% of U.S. workers sit while on the job. Even while sitting, you are at risk for pain or injury. Ergonomics is the answer to keeping your body healthy so you can offer your best performance in the workplace. The goals of Ergonomics are to decrease your risk of injury, enhance productivity and improve the quality of your work.

While sitting at your desk, practice these tips to prevent pain:

Use a supportive lumbar curve for your lower back.
Position yourself for minimal bend at the wrist.
Set your feet flat on the floor or footrest.
Keep the area behind your knee from touching the seat.

For more tips and exercises to keep your body feeling its best during a hard day's work, visit http://www.nismat.org/ptcor/ergo Still not feeling up to par? Make an appointment at First Colony Aquatic & Rehabilitation today!

Swing, Drive and Putt...injury free.

2009-11-25T21:51:00.000-06:00

Learning how to tee off the healthy way is a hole in one.

Over a two-year period, 60% of golf professionals and 40% of amateurs suffered either a traumatic or overuse injury while golfing (The American Orthopedic Society for Sports Medicine).

The best game played is a healthy one. Whether pro, rookie, or somewhere in between, a perfect swing can be affected by a strain in the back or an odd twist of the wrist or elbow. Stay on the green and out of the clubhouse. Here are two words for you: mobilize and stabilize.

Stabilize: Start at the core

A stronger core means a more balanced stance and swing
Practice leg lifts and planks to build up the muscles

Mobilize: Get Movin'

Learn proper technique and movement to protect against pain and injury
Work on hip rotation and flexibility

Physical therapists can be your best coaches.

Check out these great exercises from the Mayo Clinic.

http://www.mayoclinic.com/health/golf-stretches/SM00089

Mayo Clinic offers more tips to boost you're "A" game.

http://www.mayoclinic.com/print/golf/HO00075/METHOD=print

Age is Only A Number

2009-11-18T13:44:00.000-06:00

Physical therapy is one secret to staying young. Whether suffering an injury, healing from surgery, or simply preventing future physical complications, physical therapy helps fight against aches and pains, no matter what age.

The American Physical Therapy Association states:
Physical therapy intervention may prevent lifelong disability and restore the highest level of functioning.

How does physical therapy help you feel young?

Emphasis on core strengthening and stability at all ages to maintain your ability to perform daily activities - lifting, cleaning, yard work
Source of information to understand changes that come with age
Option to regain lost abilities or develop new ones

Some symptoms that come with age:

Carpal Tunnel Syndrome
Arthritis
Coordination and balance dysfunction
Osteoporosis
Sarcopenia: a condition of age-related loss of muscle mass and strength (Sarcopenia is often found in combination with osteoporosis.)

What can you do now?

Get flexible - Increase or maintain range of motion.
Build muscle - Increase muscle density and metabolism.
Improve balance - Prevent falls and use proper posture when sitting, walking and standing.
Stay active - give your body attention no matter what age.

Learn more about how physical therapy can help anti-aging, specifically osteoporosis with this article from the APTA. http://www.scribd.com/doc/13500748/What-You-Need-to-Know-About-Osteoporosis-Apta

The Dangers of Gardening: Can a Lawnmower Endanger Your Health?

2009-11-11T14:36:00.000-06:00

According to the Ergonomics Society, active gardening caused 87,000 injuries in 2004.

Main culprits of pain:

1. Lawnmowers

2. Flowerpots

3. Pruners

4. Spades

5. Electric hedge trimmers

How do you maintain a beautiful garden and still protect your joints?

Just like any workout, warm up, stretch, and cool down. These are essential to protect your muscles from strain. Gardening engages all your muscles and it's important they all receive attention. Learn how to lift, dig, and pull correctly. Seed your knowledge and keep yourself safe the next time you "hit the dirt".

Our physical therapists here at 1st Colony Aquatic and Rehabilitation can teach you the "healthy how" of gardening. Here are a few "buds" of wisdom:

Put your legs into it. When lifting and carrying, it's important to bend your knees and use your legs instead of your back.

Keep it light and strong. Choose lightweight, long handle forks, spades and hoes.

Choose the proper bed. Plant in raised beds, pots, and containers to avoid bending over.

Hydrate and take a break. Drink lots of water and take time to rest once in awhile.

You can always visit us at First Colony Aquatic and Rehabilitation Center. We'll help you make that garden grow, the healthy way.

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2009-11-05T12:55:00.000-06:00

Shin Splints: A Stressful Situation
Why do we get shin splints?

Tight muscles that have been overstretched and overstressed below the knee and above the ankle cause shin splints. Your muscle can get inflamed and cause you pain when you run and walk on hard surfaces, wear poor-fitting shoes, run uphill or have tight calf muscles.

Three solutions to give your shins a break

1. Heat it up then stretch it out
a. Take a walk or light jog to warm up your muscles
b. Use stretches to loosen up the body

2.Put on your new shoes
a.Find shoes that fit your body’s mechanics
b.Make sure the shoes position your shins, ankles, and feet to take the impact of your workout or daily activities
c.Speak with your physical therapist to find the best shoes for your feet

3.Take it slowly and know when to rest
a.Increase intensity of your workouts gradually
b.Stop to rest when you feel the pain start

To learn more, check out this link.

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