Sleep is essential for our health and well-being.

It helps our bodies recover, boosts our mood, and improves our ability to think clearly. Unfortunately, many people struggle with getting enough good-quality sleep. 62% of all Americans experience a sleep problem several nights a week—and it’s likely those numbers are low, sleep problems often go under-reported.

Physical therapists often see how physical health can impact sleep. Here’s how your PT can help you sleep better, along with some tips for improving your sleep habits.

Why Sleep Matters

Good sleep is crucial for several reasons:

1. Physical Health: Sleep helps your body heal and repair itself. It supports your immune system, making you less likely to get sick.
2. Mental Clarity: Lack of sleep can lead to trouble concentrating and making decisions. A good night’s sleep helps your brain function at its best.
3. Emotional Well-Being: Sleep affects your mood. Poor sleep can lead to irritability and increased stress, while good sleep promotes a positive outlook.

How Physical Therapists Can Help

Physical therapists can play a key role in improving your sleep through various strategies:

1. Assessing Physical Pain

Many people have trouble sleeping because of pain or discomfort. A PT can help identify the source of your pain, whether it’s from an injury, chronic condition, or poor posture. By developing a plan to address these issues, we can help reduce pain, making it easier for you to sleep. This one also works both ways – not sleeping enough has been shown to make you more sensitive to pain.

2. Promoting Relaxation Techniques

Physical therapists can teach you relaxation techniques, like deep breathing, gentle stretching, or progressive muscle relaxation. These methods can help calm your mind and body, making it easier to fall asleep.

3. Creating a Personalized Exercise Plan

Regular physical activity can improve sleep quality. A PT can create a tailored exercise program that suits your needs and lifestyle. Gentle exercises, especially those done in the evening, can help you unwind and prepare for sleep.

4. Improving Sleep Environment

Your PT can also offer advice on creating a better sleep environment. This includes tips on your mattress, pillows, and bedroom setup to ensure you have a comfortable place to sleep.

Tips for Better Sleep

In addition to working with your PT, here are a few steps you can take to improve your sleep:

• Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Limit Screen Time: Reduce exposure to screens at least an hour before bed. The blue light from screens can interfere with your ability to fall asleep.
• Create a Bedtime Routine: Establish a calming routine before bed, such as reading or taking a warm bath.
• Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep.
• Keep Your Bedroom Dark and Cool: A dark, cool room can help signal to your body that it’s time to sleep.

Conclusion

Sleep is vital for our overall health, and physical therapists can help you achieve better sleep through pain management, relaxation techniques, and personalized exercise plans. By combining our expertise with your commitment to good sleep habits, you can enjoy the restful nights you deserve. Remember, a good day starts with a good night’s sleep!

 

 

 

 

References

Research:

1. Catherine F. Siengsukon, Mayis Al-dughmi, Suzanne Stevens, Sleep Health Promotion: Practical Information for Physical Therapists, Physical Therapy, Volume 97, Issue 8, August 2017, Pages 826–836
   • https://doi.org/10.1093/ptj/pzx057
2. Jo Nijs, Olivier Mairesse, Daniel Neu, Laurence Leysen, Lieven Danneels, Barbara Cagnie, Mira Meeus, Maarten Moens, Kelly Ickmans, Dorien Goubert, Sleep Disturbances in Chronic Pain: Neurobiology, Assessment, and Treatment in Physical Therapist Practice, Physical Therapy, Volume 98, Issue 5, May 2018, Pages 325–335
   • https://doi.org/10.1093/ptj/pzy020
3. A Survey of Physical Therapists’ Perception and Attitude About Sleep
   • https://www.ingentaconnect.com/content/asahp/jah/2015/00000044/00000001/art00008
4. Catherine F Siengsukon, Lara A Boyd, Does Sleep Promote Motor Learning? Implications for Physical Rehabilitation, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 370–383
   • https://doi.org/10.2522/ptj.20080310

Articles/Content:

1. PT’s Role in Sleep Education
   • https://www.apta.org/news/2017/08/08/from-ptj-pts-should-wake-up-to-their-role-in-promoting-sleep-health
2. Can PT Help You Sleep Better
   • https://www.ptprogress.com/sleep-physical-therapy/

 

October is National Physical Therapy Month, a time to recognize the vital role physical therapists play in improving our health. If you’ve ever considered physical therapy or have experienced its benefits, here are five reasons to celebrate this valuable intervention.

Holistic Approach

Physical therapy takes a holistic approach to health. Instead of just treating symptoms, physical therapists focus on the whole body. They assess how different systems interact and work together to improve your overall function and mobility. This leads to better outcomes, as it addresses the underlying issues rather than just masking pain.

Safety

One of the biggest advantages of physical therapy is its safety. Unlike surgeries and medications, which can come with side effects, risk of infection, and more, physical therapy is a non-invasive treatment option. It provides effective methods for managing pain and improving function without the risks associated with invasive procedures. This makes it a great choice for many individuals seeking relief from pain recovery from an injury.

Cost-Effectiveness

Physical therapy can be more cost-effective than other medical interventions, like surgeries or long-term medication use. Many people find that investing in physical therapy not only reduces the need for more expensive treatments down the line but also leads to quicker recovery times. By addressing issues early on, you can save money in the long run while improving their health.

Improved Mobility and Function

Physical therapists are all about getting you moving and back to the activities you love. Whether recovering from surgery, an injury, or managing a chronic condition, therapy helps you regain your ability to perform daily activities. By working closely with your physical therapist, you’ll get a personalized plan that focuses on your goals.

Long-Term Benefits

The benefits of physical therapy extend beyond immediate relief. By identifying and addressing the root causes of pain and dysfunction, your physical therapist will help you achieve long-lasting improvements in your health. Additionally, physical therapy emphasizes the importance of physical activity and exercise, which have incredible benefits for overall well-being. You’ll learn how to stay active, reducing your risk for future injuries and promoting a healthier lifestyle!

As we celebrate National Physical Therapy Month, it’s essential to recognize the many advantages of physical therapy. From its holistic approach and safety, to the cost-effectiveness, and long-term benefits physical therapy offers a comprehensive solution for anyone seeking to improve their health.

If you’re considering physical therapy, call a physical therapist and find out  how it can help you lead a more active, fulfilling life.

 

References

Research:

• Effects and Benefits of Physical Therapy in the Mood, Quality of Life and Cognition Psychological and Cognitive Effects of Physical Therapy
  2020. https://ijpot.com/scripts/IJPOT%20April-June_2020.pdf#page=267
• Beth Black, MarySue Ingman, Jamie Janes, Physical Therapists’ Role in Health Promotion as Perceived by the Patient: Descriptive Survey, Physical Therapy, Volume 96, Issue 10, 1 October 2016, Pages 1588–1596
  10. https://doi.org/10.2522/ptj.20140383
• Emily Knight, Robert J. Werstine, Diane M. Rasmussen-Pennington, Deborah Fitzsimmons, Robert J. Petrella, Physical Therapy 2.0: Leveraging Social Media to Engage Patients in Rehabilitation and Health Promotion, Physical Therapy, Volume 95, Issue 3, 1 March 2015, Pages 389–396
  10. https://doi.org/10.2522/ptj.2
  11. 0130432
• Diana C. Parra, Elissa C. Held Bradford, B. Ruth Clark, Susan B. Racette, Susan S. Deusinger, Population and Community-Based Promotion of Physical Activity: A Priority for Physical Therapy, Physical Therapy, Volume 97, Issue 2, February 2017, Pages 159–160
  10. https://doi.org/10.1093/ptj/pzw006

Articles and Content:

• National Physical Therapy Month:
  1. https://www.apta.org/national-physical-therapy-month
• ChoosePT Toolkit
  1. https://www.choosept.com/toolkit
• PPS Annual Conference
  1. https://ppsapta.org/events/conferences/

Falls are a big deal.

They can cause injuries and make it hard to live on your own. They can also make you afraid of
falling again. This fear might make you less active, making you weaker and more likely to fall.
It’s a tough cycle to break.

Falls aren’t a normal part of aging. Physical therapy can reduce your risk and help you stay
independent. Here are five ways your PT can help.

Creating a personalized exercise plan
Being active helps prevent falls. Your PT will create an exercise plan based on your needs and
interests. This should be fun! Consider going on walks, dancing, aquatic exercise, or practicing
yoga.

Making Your Home Safer
Many falls happen at home. Simple changes like removing tripping hazards and using night
lights can make a significant difference. Your physical therapist can help you with these and
recommend other modifications to make your home safer.

Strength and Balance Exercises
Strong muscles and good balance are vital to preventing falls. Your PT will show you specific
exercises that help with both.

Addressing underlying health issues
Falls are often the result of multiple factors. Your PT can work with your other doctors to
address things like vision problems, heart issues, incontinence, or diabetes that might make you
more likely to fall.

Help you find community programs
Staying active is easier and more fun with others. Your PT can help you find group exercise
classes or other programs in your area that will help you stay strong and independent.

Take the first step.
If you’re worried about falling or have already had a fall, don’t wait to get help. Talk to your
physical therapist.

Falling isn’t a normal part of getting older. With the right help, you can stay strong, maintain your
balance, and keep doing the things you love. Physical therapy is a great way to ensure that you
stay on your feet and remain active and independent.

Take that first step towards better balance and a more active life. Your future self will thank you!

 

 

References
1. Exercise for falls and fracture prevention in long term care facilities: a systematic review and
meta-analysis. J Am Med Dir Assoc. 2013;14(9):685-689.e2.
a. https://pubmed.ncbi.nlm.nih.gov/23860265/
2. Preventing Falls in Older Persons. Am Fam Physician. 2017 Aug 15;96(4):240-247. PMID:
28925664.
a. https://pubmed.ncbi.nlm.nih.gov/28925664/
3. The Effectiveness of Physical Therapist–Administered Group-Based Exercise on Fall Prevention:
A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy
36(4):p 182-193, October/December 2013.
a. https://journals.lww.com/jgpt/fulltext/2013/10000/the_effectiveness_of_physical.5.asp
x?casa_token=r5fLfvxztA0AAAAA:9yaeibFmZiCeIZiQcSOVcbWkWpA_8spTG-bNT2UFaD2Dc7tljHsv3VW5XfmnvIySLNwrJDd7aqnJTsfdHmRqK8
4. Exergame technology and interactive interventions for elderly fall prevention: A systematic
literature review
a. https://www.sciencedirect.com/science/article/abs/pii/S0003687016302265
5. Reducing the Risk of Falling and Injuries From Falls: Research on the Value of Physical Therapy
a. apta-handout-falls-research.pdf
6. Physical Therapy Guide to Falls
a. https://www.choosept.com/guide/physical-therapy-guide-falls
7. Fall Prevention Starts with a Conversation
a. https://www.ncoa.org/article/falls-prevention-conversation-guide-for-caregivers
8. Balance and Falls
a. https://www.apta.org/patient-care/public-health-population-care/balance-and-falls

Fall is on the way, and so are school buses and students carrying…backpacks. You might not think much about those bags full of books, pencils, crayons, and computers, but physical therapists do.

Why Backpacks Matter

Students will always have things to carry between home and school. A backpack is a great way to do that, but if they’re too heavy, they can cause problems.

Research has shown that carrying a heavy backpack changes students’ posture, walking speed, step length, and more. Unsurprisingly, we also know that as students walk greater distances and become more fatigued, these changes worsen.

These changes can lead to neck pain, back pain, or other musculoskeletal issues.

How Heavy Is Too Heavy?

How much weight a student can safely carry is directly affected by their weight.

Studies have shown that changes in posture and performance start to occur when the backpack weighs 10% of the student’s body weight. Experts agree that students should not carry more than 15% of their body weight in a backpack.

Unfortunately, most data show that more than half of students carry more than the recommended load.

5 Tips for Parents and Students

To reduce backpack weight and help your student avoid pain, here are a few tips:

1. Plan ahead – Each night, go through the backpack and remove items not needed the next day. Likewise, ensure your student doesn’t bring things home they won’t need that night.
2. Use your locker – Planning ahead can help remove extra weight between home and school. The locker can lighten the load during the school day. Students can avoid carrying extra loads during the school day by making a few stops at their lockers.
3. Pack right – Heavier items should be placed close to the student’s back, and lighter items should be placed further away.
4. Wear it right – Using both shoulder straps and front or hip straps, if you have them, helps distribute the load evenly. The bottom of the pack should be even with the bottom of the low back. Packs worn too high or low exaggerate postural changes and can restrict movement.
5. Pick the right pack – If you’re shopping for a new backpack, look for one with two straps rather than one. A chest strap and hip belt can help distribute the load. The pack should also be sized appropriately – no longer than the student’s torso.

You can’t control what your student needs for school. However, you can use these tips to help reduce your student’s load and ensure that they carry it correctly.

If your student is having pain in their back, neck, or anywhere else, call their physical therapist today. They can help!

 

 

 

References

1)      The Influence of the Weight of the Backpack on the Biomechanics of the Child and Adolescent: A Systematic Review and Meta-analysis With a Meta-Regression

1. https://www.ingentaconnect.com/content/wk/pep/2023/00000035/00000002/art00007

2)      Backpack use in children. Pediatric Physical Therapy : the Official Publication of the Section on Pediatrics of the American Physical Therapy Association. 2002 ;14(3):122-131.

10. https://doi.org/10.1097/00001577-200214030-00002

3)      Effects of Educational session on school backpack use among elementary school students

1. https://www.scielo.br/j/rbfis/a/Y8XW48pPRmSrZbYBrJKPtct/?lang=en&format=html#

4)      Effect of Backpack Load Carriage on Cervical Posture in Primary Schoolchildren. 1 Jan. 2012 : 99 – 108.

1. https://content.iospress.com/articles/work/wor01289

Articles/Content:

1)      3 Tips for Backpack Safety

1. https://www.choosept.com/health-tips/3-tips-backpack-safety

2)      Backpack Tips from a Pediatric Physical Therapist

1. https://www.highbarhealth.com/blog/backpack-tips-from-a-pediatric-physical-therapist

3)      Is your child’s backpack making the grade?

1. https://www.alternatives4children.org/news/pdfs/PT%20RESOURCES%202020/Children%20and%20Backpacks.pdf

Exercise has been shown to have a huge list of benefits and little to no downside. It’s common to hear that if exercise was a medication, it would be the greatest wonder-drug ever created. But “exercise” is a broad term that covers a lot of specific movements and activities, not all of which are right for everybody. Getting a program specifically designed for you and your goals can be the difference between progress and frustration or injury. What goes into program design and where can you get a good one? Let’s take a look:

Exercise Selection

There are a lot of things to think about when choosing exercises. Machine vs. free weights, isolation vs. compound lifts, cardio vs. strength and more. Each one of these factors is important, so making the wrong choices could lead to wasting time working on the wrong things, limit your results or cause an injury.

Volume

Volume is a way of thinking about how much work you’re doing during a workout. Doing a few reps with a heavy weight or a lot of reps with a light weight could end up being the same volume. Same goes for running a shorter distance quickly uphill vs. a longer run at a slower pace on a flat trail. If your volume is too great you won’t recover well between workouts and create the possibility of injury. Too little volume and you won’t see results.

Progression

If you’ve been doing the same exercises with the same weight and the same number of reps and sets, you’re not progressing. Same goes if you jump on the treadmill for the same amount of time with the same settings. To make progress, things have to change. The program that works for your first 6 months won’t work for you 2 years down the road.

Designing an exercise program is a complex challenge with a lot of factors to consider. Most people have a history of injuries and don’t have perfect movement in every joint which further complicates things. If you’re not getting what you want out of your workouts or just want to make sure they’re as effective as they can be, have your physical therapist take a look at your program. Your PT can help design an individualized program to help you reach your goals while keeping you safe and injury free.

How Physical Therapy Helps People with Parkinson’s Disease 

Parkinson’s disease (PD) is a progressive neurological disorder that affects movement, balance, posture, and coordination. It can also cause non-motor symptoms such as pain, fatigue, mood changes and cognitive impairment. While there is no cure for PD, there are treatments that can help manage the symptoms and improve the quality of life of people living with PD.

Physical therapy is one of these treatments. PT can help restore or maintain physical function, mobility, and independence. Physical therapists are trained professionals who can assess, diagnose, and treat movement problems related to PD. They can also provide education, advice, and support to people with PD and their caregivers.

Benefits of Physical Therapy for People with PD

Physical therapy can help people with PD in many ways, such as:

Improving muscle strength and endurance. Both age and PD can weaken and decondition muscles. A physical therapist will prescribe exercises using light weights or resistance bands to improve strength. More strength helps with balance and mobility.

Enhancing amplitude of movement PD can cause people to reduce the size and speed of movements. This can affect walking, speech, facial expressions, and gestures. Physical therapy can help increase the amplitude of movement by teaching overexaggerated physical movements, such as high steps and arm swings. This is a way to retrain the muscles and brain to compensate for the reduced movement that Parkinson’s can cause. The LSVT BIG program is a specific set of exercises and activities that has been shown to improve mobility and quality of life.

Reinforcing reciprocal patterns. Reciprocal movements are side-to-side and left-to-right patterns, such as swinging your arms while taking steps as you walk. PD can affect these patterns, which makes walking slow and unstable. Physical therapy can help to reinforce reciprocal patterns by using machines like a recumbent bicycle or elliptical machine. Practicing walking with arm swings is another activity that can help restore reciprocal movements. This can improve coordination, rhythm, and fluidity of movement for people with Parkinson’s. Dance and tai chi are other activities that involve reciprocal patterns.

Improving balance and posture. PD commonly impairs balance. Your brain uses a complex mix of what you see, your inner ear and sensations from your feet and joints to maintain balance. Physical therapy can help to improve balance using exercises that challenge stability, such as standing on one leg or walking on uneven surfaces. PT will also focus on specific components of the balance system by doing things like having a person close their eyes to focus on the sensations from the feet and joints. Physical therapy can also improve posture by correcting any muscle tightness or weakness that may cause stooping or learning sideways.

Increasing flexibility and range of motion. PD also often causes muscle stiffness and rigidity. Physical therapy can help increase flexibility and range of motion with stretching exercises that target specific muscles. Common areas of issue are the hip flexors, hamstrings, and calves. Stretching regularly can also help to reduce pain and spasm.

Providing education and self-management advice. Physical therapy can help people learn more about PD and how it affects their movement. A physical therapist can provide tips on how to maintain safety when exercising, how to cope with fatigue or pain, how to use assistive devices if needed, and how to prevent or manage complications such as falls or freezing.

Sounds Great. Is There Proof?

Yes. Research backs up all these claims. One meta-study (a study that combines the results of many other studies) that covered 1827 participants found that when compared to no intervention, PT significantly improved:

• gait speed
• two- and six-minute walk test scores
• Freezing of Gait questionnaire
• the Timed Up & Go test
• Functional Reach Test and the Berg Balance Scale

These results indicate improvements in mobility, endurance, strength, and balance. Gait speed is an especially important measurement. Physical therapists often consider gait speed a “vital sign.” This is because low gait speed has been linked to:

• declines in functional mobility
• higher rates of hospitalization
• higher fall rates
• cognitive decline
• increased disability,
• and higher risk of death

A larger meta study that included 191 studies with 7998 participants found that PT significantly improved motor symptoms, gait, and quality of life. Specifically:

• Resistance and treadmill training improved gait.
• Strategy training improved balance and gait.
• Dance, Nordic walking, balance and gait training, and martial arts improved motor symptoms, balance, and gait.

Conclusion

Physical therapy is a valuable treatment option for people with PD, as it can help to improve or maintain their physical function, mobility, and independence. Physical therapy can also enhance their quality of life, confidence, and well-being. If you have PD or know someone who does, consult with our physical therapist’s who specializes in PD to see how they can help you.

_____________________________________

REFERENCES

(1) Physical Therapy for Parkinson’s Disease – Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/physical-therapy-for-parkinsons-disease.

(2) Physical Therapy and PD | Parkinson’s Foundation. https://www.parkinson.org/library/fact-sheets/physical-therapy.

(3) Physical and Occupational Therapy for Parkinson’s: What to Expect. https://bing.com/search?q=physical+therapy+for+parkinson%27s+disease.

(4) Parkinson’s Disease Treatment Physical Therapy. https://www.parkinsonsdaily.com/parkinsons-disease-treatment-physical-therapy/.

(5) Physical, Occupational & Speech Therapies | Parkinson’s Foundation. https://www.parkinson.org/living-with-parkinsons/treatment/physical-occupational-speech-therapies.

(6) Physiotherapy in Parkinson’s Disease: A Meta-Analysis of Present Treatment Modalities – https://pubmed.ncbi.nlm.nih.gov/32917125/

(7) Physiotherapy versus placebo or no intervention in Parkinson’s disease – https://pubmed.ncbi.nlm.nih.gov/24018704/

Physical activity is essential for maintaining optimal overall health and exercising regularly is known to reduce the risk for heart disease, diabetes, depression, some cancers, and numerous other health–related issues. Yet despite this, it’s estimated that over three million people worldwide die prematurely each year because they are not getting enough physical activity.

One important factor that contributes to this issue is that many individuals spend a large portion of their days sitting, which is called a sedentary lifestyle. Following a sedentary lifestyle and sitting for too much time each day is now recognized as a dangerous habit that can lead to a variety of health problems, including obesity, heart disease, diabetes, and cancer. Evidence even suggests that individuals who are physically active and meet the recommended guidelines for activity are still at risk for certain health complications if they spend too much time sitting.

Researchers conduct a study to examine the effects of occasional breaks from sitting

Physical activity guidelines typically make general recommendations for individuals to reduce their sedentary time, but they have not yet provided specific guidance on how often and how long sedentary time should be interrupted. With this in mind, a study was conducted to investigate whether taking occasional breaks from sitting had an effect on heart– and metabolism–related risk factors, and if so, how these effects changed with varying frequencies and durations.

Researchers selected 11 middle– and older–aged adults to participate in the study and instructed them to complete each of the following 8–hour conditions on 5 separate days:

•  One uninterrupted sedentary condition (control intervention)

• Four acute trials that involved different frequency/duration combinations of sedentary breaks, which involved light–intensity walking (experimental intervention):
  • • Sedentary breaks every 30 minutes for 1 minute each
  • • Sedentary breaks every 30 minutes for 5 minutes each
  • • Sedentary breaks every 60 minutes for 1 minute each
  • • Sedentary breaks every 60 minutes for 5 minutes each

After each patient completed one intervention, they switched and completed the other intervention. Glucose levels were measured every 15 minutes and systolic blood pressure was measured every 60 minutes during these interventions.

Results showed that all intervals of sedentary breaks led to significant decreases in systolic blood pressure. The largest reductions in systolic blood pressure occurred in the group that took sedentary breaks every 60 minutes for 1 minute and every 30 minutes for 5 minutes. Similarly, glucose measurements also decreased after sedentary breaks, but the only significant reduction occurred when participants took breaks every 30 minutes for 5 minutes.

This study shows that taking sedentary breaks for different intervals is effective for reducing systolic blood pressure and glucose levels. Higher frequency and longer duration breaks (every 30 minutes for 5 minutes) appears to be most effective for targeting glycemic response, while shorter breaks may be sufficient for lowering blood pressure.

Therefore, if you currently spend most time of the day sitting, it appears that simply getting up for short, light–intensity walking breaks could counteract some of the negative effects of sedentary behavior by improving your glycemic control and blood pressure. But there’s a rule of thumb that also applies here: some is better than none, and more is better than less.

So if you’re interested in becoming more physically active but feel that you can use a boost, a physical therapist can help you get there by designing a personalized exercise program based on your body type, abilities, and goals.

_____________________________

this piece also appeared in our news page: https://www.carouselpt.com/library_newsfeed_1911/

It is rare for a group of men to sit around a table together and openly discuss problems with their pelvic floor function. Sadly, it is just as rare for that conversation to happen in a medical setting, not to mention a physical therapy setting.

It turns out, dysfunction of the pelvic floor in men is a lot more common than we once understood. But too many men aren’t seeking treatment for a variety of reasons, and that’s a problem. Here are four of the main reasons.

Taboo. Culturally there are taboos around discussing the male pelvic floor. While this is changing, we find that many men are afraid to even discuss their symptoms with their medical providers in the worry that those discussions will be labeled as inappropriate.

Sensitivity. These are delicate topics and deeply meaningful systems for men. Many don’t want to admit things aren’t going right “down there.” Pelvic floor function is often correlated to male status and functionality. Admitting imperfection can feel incredibly vulnerable.

Misdiagnosis. Many men are being misdiagnosed and not getting the relief they need. Pelvic floor dysfunction in men mimics other medical conditions, which can understandably confound the treatment. But when that treatment is not successful, we find that many of our patients feel dismissed as a “hopeless case” or are felt to believe the condition is all in their heads. These failed attempts naturally increase anxiety about the symptoms in many, worsening the problems even further.

Access. Across the country men are finding it challenging to connect with providers trained and able to treat them. Many men find clinics that treat women but do not employ providers comfortable or trained to treat men.

More male patients have pelvic health conditions but won’t tell — and they won’t unless asked. “Do you experience any urinary urgency or dribbling?”  Starting a conversation with a question can open the door to discuss concerns that they might not mention otherwise and allow them the help some men need.

Could you benefit from Pelvic Floor PT? Challenge yourself to set aside your own potentional discomfort and find out.

_____________

This piece originally appeared in APTA American Physical Therapy Association

Perspective Authors: Jake Bartholomy, PT, DPT, Grant Headley, PT, DPT, Daniel J. Kirages, PT, DPT, and Chad Woodard, PT, DPT

 

 

Stroke is a serious medical condition that occurs when the blood supply to a part of the brain is interrupted, causing brain cells to die. Stroke can cause a variety of symptoms like weakness, paralysis, speech difficulties, memory loss, cognitive problems and emotional changes.

Physical therapy is an important part of recovery from a stroke that aims to help stroke survivors regain their functional mobility and independence. PT helps stroke survivors stimulate damaged nerves and muscles, promote circulation to affected areas of the brain to promote healing, learn to move and use their affected body parts as much as possible, regain mobility and strength, as well as to prevent or reduce complications such as muscle stiffness, spasticity, pain and falls.

PHYSICAL THERAPY AFTER STROKE

Physical therapy usually begins as soon as possible after the stroke, ideally within two days. The duration and intensity of PT depend on the severity and type of stroke, the medical status of the patient, as well as the individual’s goals and needs.

Stroke recovery doesn’t just involve a physical therapist, though. It takes a team of professionals, including a physiatrist (a doctor who specializes in rehabilitation), a neurologist (a doctor who specializes in brain and nervous system disorders), nurses, an occupational therapist, a speech-language pathologist, a dietician, a social worker, a neuropsychologist and a case manager.

The physical therapist will assess strength, balance, coordination, range of motion, sensation, pain and functional abilities. Based on the assessment and the individual’s goals, the physical therapist will design a personalized treatment plan that may include interventions like:

Exercises to improve muscle strength, endurance, and flexibility

Activities to improve balance, posture, gait and mobility

Training to use assistive devices such as walkers, canes or wheelchairs

Education on how to prevent falls and injuries

Manual therapy to relieve pain and spasm

Electrical stimulation to activate muscles and nerves

Biofeedback to enhance awareness and control of muscle activity

Hydrotherapy to use water resistance and buoyancy for exercise

Constraint-induced movement therapy to encourage use of the affected limb by restricting the unaffected one

Mirror therapy to use visual feedback to stimulate movement of the affected limb

Physical therapy after stroke can take place in different settings. It usually starts in a hospital. The survivor may then move thought a subacute care unit and/or an inpatient rehabilitation unit before being discharged home. The person will then usually receive home health therapy or continue treatment in an outpatient clinic depending on their level of function and needs. The physical therapist will work closely with the stroke survivor and their family to determine the best path for their rehabilitation, and to ensure continuity of care.

THE BENEFITS OF PHYSICAL THERAPY AFTER STROKE

Physical therapy has lots of benefits for stroke survivors, such as:

Improving functional mobility and independence

Enhancing quality of life and well-being

Reducing disability and dependence on others

Increasing self-confidence and motivation

Preventing or minimizing complications such as contractures, pressure sores or infections

Reducing the risk of recurrent stroke or other cardiovascular events

Physical therapy after stroke can also have positive effects on the brain itself. Research has shown that physical activity can stimulate the growth of new brain cells, formation of new connections between brain cells and growth of new blood vessels in the brain. These processes can help with healing and recovery after stroke.

Physical therapy after stroke is not a one-size-fits-all approach. It requires individualized assessment, planning and evaluation. It also requires active participation and collaboration from the stroke survivor, their family and their caregivers. Stroke recover is a long-term process that requires patience, perseverance and dedication.

However, physical therapy can be rewarding and empowering for stroke survivors. It can help them regain their functional mobility and independence, improve their quality of life and well-being, prevent or reduce complications and make the most of their recovery.

REFERENCES

Rehab Therapy After a Stroke | American Stroke Association. https://www.stroke.org/en/life-after-stroke/stroke-rehab/rehab-therapy-after-a-stroke.

Physiotherapy after stroke | Stroke Association. https://www.stroke.org.uk/what-is-stroke/physiotherapy-after-stroke.

Stroke rehabilitation: What to expect as you recover. https://www.mayoclinic.org/diseases-conditions/stroke/in-depth/stroke-rehabilitation/art-20045172.

A Simplified Guide To Physical Therapy For Stroke Patients – Saebo. https://www.saebo.com/blog/a-simplified-guide-to-physical-therapy-for-strokes/.

Home-Care Physical Therapy for Stroke – Verywell Health. https://www.verywellhealth.com/home-physical-therapy-after-stroke-4587362.

PT working gait after stroke | https://pubmed.ncbi.nlm.nih.gov/19588381/

PT working gait with cognitive impairment | https://pubmed.ncbi.nlm.nih.gov/33204533/

Physical Fitness for Stroke Patients | https://pubmed.ncbi.nlm.nih.gov/32196635/

Physical rehab for stroke patients in low income countries | https://pubmed.ncbi.nlm.nih.gov/30508495/

Evidence in PT poststroke | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3913786/

Encompass Health Stroke Rehab | https://encompasshealth.com/locations/harmarvillerehab/our-programs/stroke?gclid=CjwKCAjwuqiiBhBtEiwATgvixC72lg7PEmPp6djOG1qWQfUt_vU4kRkmqK8EBO6T1gWU78QjkHze0BoCYvoQAvD_BwE

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APTA – PT Guide for Strokes | https://www.choosept.com/guide/physical-therapy-guide-stroke

Is your body ready to carry a baby? You can ensure it is by addressing any pain, posture, or muscle weakness before getting pregnant. Here are five tips to help prepare your body and guard against pain and other problems during and after pregnancy.

1. Make sure your pelvic floor muscles can contract, relax, and stretch properly.

Many women may be doing Kegels incorrectly. It is helpful to see a physical therapist for an assessment. Some people cannot do proper contractions because their muscles are too tight, and they need to relax them before strengthening them.

• Incontinence.
• Pelvic pain.
• Low back pain.

During birth, the pelvic floor muscles need to be able to relax and stretch. This allows your baby to pass through the vaginal canal. Being able to stretch these muscles without bearing down is just as important as strengthening them.

Consult a physical therapist before beginning any exercise program during or after pregnancy. A physical therapist specializing in women’s health physical therapy or the pelvic floor can teach you how to do these exercises safely and correctly.

2. Prepare for “baby belly” by focusing on your core.

As your belly grows, the muscles that run vertically along either side of the belly button stretch. Sometimes these muscles stretch too much and separate, which is called diastasis recti.

The right core exercises can help prevent or improve a wide variety of issues, including conditions such as:

• Diastasis recti — abdominal muscle separation.
• Pubic symphysis pain (“lightning crotch”).
• Incontinence.
• Low back pain.

A physical therapist can design the right exercise strategy for you to build a strong core. Every person is different in their abilities and strength. Your physical therapist will tailor a program to your needs.

3. Take a breath!

A physical therapist can help you learn proper breathing and relaxation techniques. Proper breathing will help prepare your body and mind for a healthy pregnancy, birth, and recovery. It is important to learn how to breathe during exercise and movement patterns. With proper breathing, your core and pelvic floor muscles will contract naturally to help give you the most stability and protection from injury.

4. Begin a regular fitness routine.

The Journal of the American Medical Association reports that around 45% of women begin pregnancy overweight or obese. Regular physical activity aids in weight management. It also can benefit your physical, mental, and social health and prevent or improve many chronic conditions, such as:

• Heart disease.
• Diabetes.
• Obesity.
• Depression.
• Some cancers.

Mild to moderate physical activity, such as brisk walking, lowers your risk for bladder leakage (incontinence). Exercise also helps to reduce the amount of cortisol (stress hormone) in your body. It also boosts muscle and heart (cardiovascular) strength.

You will need to be strong for pregnancy and after giving birth (postpartum), as your body goes through some amazing changes. Consider doing low-impact activities before and during pregnancy, such as:

• Swimming.
• Walking.
• Biking.

All pregnant women, including athletes, should be aware that hormones during pregnancy and postpartum can change the amount of laxity (looseness) in muscles and ligaments. When the muscles and ligaments that support your pelvic organs loosen to accommodate a growing baby, it changes how your body handles weight-bearing activities. In some cases, laxity may make you more prone to injuries.

Some people develop pelvic organ prolapse due to repeated stress on the ligaments of the reproductive organs. A physical therapist can recommend ways to help you continue exercising and prevent further laxity or injury.

Pregnant and postpartum women should do at least 150 minutes per week (30 minutes per day) of moderate-intensity aerobic physical activity (as long as they have clearance from their physical therapist and/or physician). It is best to spread aerobic activity throughout the week.

5. Prepare for body changes.

Your posture and how your body disperses your weight will change throughout your pregnancy. Also, changes in hormones, posture, and your ability to move during pregnancy can significantly affect every part of your body. Sometimes these changes can lead to pain.

A physical therapist can evaluate your posture and strength and suggest exercises that are best for you. They can educate you on lifestyle changes to improve your posture and strength. Examples include:

• Showing you a better way to carry groceries.
• Educating you to limit how much time you stand or sit in one position for long periods.
• Possible recommendations to use a support belt if you have discomfort.

Laying the groundwork for healthy habits — prebaby — will prepare your body for the strength you need for pregnancy and after your baby is born. It also increases your chance of having a smoother pregnancy.

Physical therapists are movement experts who use the best available evidence to design treatment plans for each person’s needs and goals. They improve quality of life through hands-on care, patient education, and prescribed movement. You can contact Carousel PT directly for an evaluation.

 

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source: https://www.choosept.com/health-tips/5-ways-prepare-body-pregnancy